The League of Extraordinary Gentlemen

[kconnell]

Tuesday November 21, 2017 - Triceps & Delts

Slept 6 hours.

30 minutes aerobics

CHEST
Cable Crossover --
36x35. High-reps

TRICEPS
Bench Dips
12,10,10,9 x 115 -

Lying E-Z Cable Tricep Extension
14,12,11,10 x 90


SHOULDERS
Lateral Raises - Triple drop
15-9-7,14-9-7,10-7-6,
11-7-6 x 30-20-10

Smith Upright Row
9,8,8,6 x 115

--
Ab Coaster straight, 5 sec rest
17-7-5

[kconnell]

Wednesday November 22, 2017 - Legs

Slept 6.5 hours.

HAMSTRINGS
-----
Compound Set
SLD
8,7,6 x 245
Seated Leg Curl
10,9,8 x 175


QUADRICEPS
-----
SUPERSET
Leg Extension
10,10,9,9 x 150 (plate load)
Seated Calf
10x145, 22,20,19 x 120
-- thought I would increase but 25 was way to much. You need higher reps for the soleus, so I backed off.

Smith Squat
8,8,8 x 275

SUPERSET
Leg Press
12,10,10 x 610 -
Leg Press Calf
12,10,10 x x 610 -

Ab Coaster
13-8-6 Alternating, non-stop


--------

EVENING WORKOUT
Leg Press Calf (lower weight)
19,16,16,14,13,12,10 x 360

[kconnell]

Thanksgiving November 23, 2017 - Back and Biceps

6 hours sleep.

BACK
------
Seated Row
11,10,10,9 x 170

Lat Pulldown
9,9,8,7 x 170

Single-End Barbell Row
Used a backwards pulling motion. Slow & Controlled
9,8,7 x 70 -- SKIPPED

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
14,13,12,11 x 55 each

Incline Curl - Supinate
16,16,13,12 x 45

Farmers Walk
60 seconds x 65 - SKIPPED

Wrist Roller
3 times up with 20 pounds (nonstop)

Ab Coaster
15-8-6 - Alternating All non-stop

[JohnButz]

Happy Thanksgiving Keith!

[kconnell]

Happy Thanksgiving Keith!

Happy Thanksgiving John! I know it was great with your serviceman back.

[kconnell]

Thursday November 25, 2017 - Triceps & Delts

Slept 8 hours. Afternoon workout

CHEST
Cable Crossover -- SKIPPED
36x35. High-reps

TRICEPS
Bench Dips
13,12,10,9 x 115 -

Lying E-Z Cable Tricep Extension
14,13,11,10 x 90


SHOULDERS
Lateral Raises - Triple drop
15-9-7,14-9-7,12-7-6,
11-7-6 x 30-20-10

Smith Upright Row
9,8,8,6 x 115

--
Ab Coaster straight, 5 sec rest
17-7-5

[kconnell]

Saturday ovember 26, 2017 - Legs

Slept 6 + 1 hours.

HAMSTRINGS
-----
Compound Set
SLD
9,7,6 x 245
Seated Leg Curl
10,9,8 x 175


QUADRICEPS
-----
SUPERSET
Leg Extension
10,10,9,9 x 150 (plate load)
Seated Calf
16,14,13,13 x 130

Smith Squat
8,8,8 x 275

SUPERSET
Leg Press
12,11,10 x 610 -
Leg Press Calf
12,11,10 x x 610 -

Ab Coaster
13-8-6 Alternating, non-stop


--------

EVENING WORKOUT
Leg Press Calf (lower weight)
18,17,16,14,13,12,10 x 360

[kconnell]

Monday November 27, 2017 - Back and Biceps

7 + 1 hours sleep.

BACK
------
Seated Row
12,10,10,9 x 170

Lat Pulldown
9,9,9,8 x 170

Single-End Barbell Row
Used a backwards pulling motion. Slow & Controlled
10,8,7 x 70

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
14,13,12,11 x 55 each

Incline Curl - Supinate
16,15,14,12 x 45

Farmers Walk
60 seconds x 65

Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
15-8-6 - Alternating All non-stop

[kconnell]

Tuesday November 28, 2017 -

7 hours sleep.

Doing a de-load/wash of caffeine. Also, a quarterly hiatus of weights. But this is only like 5 days, maybe more.

30 minutes aerobics

A few light exercises, such as push ups, etc.

[JohnButz]

Tuesday November 28, 2017 -

7 hours sleep.

Doing a de-load/wash of caffeine. Also, a quarterly hiatus of weights. But this is only like 5 days, maybe more.

30 minutes aerobics

A few light exercises, such as push ups, etc.

I'm with you Brother! I used to do a 7-day deload, roughly 50% and low volume, but I seem to respond better when I limit it. I have also seen this in clients too.

[kconnell]

I'm with you Brother! I used to do a 7-day deload, roughly 50% and low volume, but I seem to respond better when I limit it. I have also seen this in clients too.

Exactly and especially as we get a little older. It's been 7 days. May go a little longer. Of course you know I'm not idle. Been very busy being a lumberjack. Ha ha. Cutting trees, gathering, cutting burning. More to go.

Today 20 minutes aerobics. December 4, 2017

[JohnButz]

Exactly and especially as we get a little older. It's been 7 days. May go a little longer. Of course you know I'm not idle. Been very busy being a lumberjack. Ha ha. Cutting trees, gathering, cutting burning. More to go.

Today 20 minutes aerobics. December 4, 2017

Always working, even when you are "not working."

[kconnell]

Always working, even when you are "not working."

Yep. You've got me figured out. I just can't sit still. More than hour at a Tim just veggin' on the couch watching TV I think is a waste of time. Besides, there's not much worth watching.

[kconnell]

Tuesday December 5, 2017 - Legs

Slept 8 hours.



New routines


10 minutes aerobics

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
10,9,8 x 70
Seated Leg Curl
9,9,8 x 175


QUADRICEPS
-----
SUPERSET
Leg Extension
10,10,9,9 x 150 (plate load)
Seated Calf
16,14,13,12 x 130

SUPERSET
Hack Squat
8,8,7 x 270
Leg Press Calf
11,10,11 x x 145

Ab Coaster
13-8-6 Alternating, non-stop

[kconnell]

Thursday December 7, 2017 - Back and Biceps

6 hours sleep.

BACK
------
High Pull to Chest
10,9,8 x 150

Single-End Barbell Row
Used a backwards pulling motion. Slow & Controlled
8,8,7 x 70

Stretch

BICEPS
-----
E-Z Cable Curls
10,9,8 x 80

Concentration Curl Curl - Supinate
8,8,7 x 30

Farmers Walk - SKIPPED
60 seconds x 65

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
15-8-6 - Alternating All non-stop

[kconnell]

Friday December 8, 2017 - Triceps & Delts

Slept 7 hours.


15 minutes aerobics

CHEST
Cable Crossover -- SKIPPED
36x35. High-reps

TRICEPS
Lying E-Z Cable Tricep Extension
14,12,11,10 x 90

Parallel Dips
7,7,6


SHOULDERS
BNP - kneeling
9,9,8 x 95
-- Humbling. 30 years ago I did 185 seated

Face Pulls - Single Pulley
10,8,8 x 70

Bent-Over Laterals
8,8 x 30
--
Ab Coaster straight, 5 sec rest
17-7-5

[kconnell]

Saturday December 9, 2017 - Legs

Slept 6 hours.

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
10,9,8 x 70
Seated Leg Curl
9,9,8 x 175


QUADRICEPS
-----
SUPERSET
Leg Extension
10,10,10,9 x 150 (plate load)
Seated Calf
16,15,13,13 x 130

SUPERSET
Hack Squat
9,9,8,7 x 270
Leg Press Calf
11,11,11,11 x x 145

Ab Coaster
13-8-6 Alternating, non-stop

[kconnell]

Sunday December 10, 2017 - Back and Biceps

7 hours sleep.

BACK
------
High Pull to Chest
11,9,8 x 150

Single-End Barbell Row
Used a backwards pulling motion. Slow & Controlled
8,8,7 x 70

Stretch

BICEPS
-----
E-Z Cable Curls
11,9,8 x 80

Concentration Curl Curl - Supinate
8-8-7 x 30 non-stop, alternating

Farmers Walk -
70 seconds x 65

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
15-8-6 - Alternating All non-stop

[kconnell]

Monday December 11, 2017 - Triceps & Delts

Slept 7+1.5+1 hours.


CHEST
Cable Crossover -- SKIPPED
36x35. High-reps

TRICEPS
Lying E-Z Cable Tricep Extension
14,12,11,10 x 90

Parallel Dips
8,8,7


SHOULDERS
BNP - kneeling
10,9,8 x 95

Face Pulls - Single Pulley
10,10,8,8 x 70

Bent-Over Laterals
8,8 x 30
--
Ab Coaster straight, 5 sec rest
17-8-5

[kconnell]

Tuesday December 12, 2017 - Legs

Slept 5.5 hours.

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
11,9,9 x 70
Seated Leg Curl
10,9,8 x 175


QUADRICEPS
-----
SUPERSET
Leg Extension
11,11,10,9 x 150 (plate load)
Seated Calf
17,18,15,13 x 130

SUPERSET
Hack Squat
10,10,8,7 x 270
Standing Calf
13,12,11,11 x 145

D. A. R. D. 3 sets

Ab Coaster
13-8-6 Alternating, non-stop

[kconnell]

Wednesday December 13, 2017 - Back and Biceps
5.5 + 3 = 8.5 hours sleep.

25 minutes aerobics

BACK
------
High Pull to Chest
11,9,9 x 150

Single-End Barbell Row
Used a backwards pulling motion. Slow & Controlled
9,8,8 x 70

Stretch

BICEPS
-----
E-Z Cable Curls
11,9,9 x 80

Concentration Curl Curl - Supinate
10-9-8 x 30 non-stop, alternating

Farmers Walk -
70 seconds x 65 x 2 sets

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
15-8-6 - Alternating All non-stop

[JohnButz]

Wednesday December 13, 2017 - Back and Biceps
5.5 + 3 = 8.5 hours sleep.

25 minutes aerobics

BACK
------
High Pull to Chest
11,9,9 x 150

Single-End Barbell Row
Used a backwards pulling motion. Slow & Controlled
9,8,8 x 70

Stretch

BICEPS
-----
E-Z Cable Curls
11,9,9 x 80

Concentration Curl Curl - Supinate
10-9-8 x 30 non-stop, alternating

Farmers Walk -
70 seconds x 65 x 2 sets

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
15-8-6 - Alternating All non-stop

Great session Keith!

[kconnell]

Thursday December 14, 2017 - Triceps & Delts

Slept 4.5+3=7.5 hours.


CHEST
Cable Crossover -- SKIPPED
36x35. High-reps

TRICEPS
Lying E-Z Cable Tricep Extension
14,11,11,10 x 90

Parallel Dips
8,7,7


SHOULDERS
BNP - kneeling
10,8,8 x 95

Face Pulls - Single Pulley
11,10,8,8 x 70

Bent-Over Laterals
9,8 x 30
--
Ab Coaster straight, 5 sec rest
17-8-5

[kconnell]

Great session Keith!

Thanks. Had some energy... added some things like the second farmers walk.

[kconnell]

Friday December 15, 2017 - Legs

Slept 5 hours.

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
11,9,9 x 70
Seated Leg Curl
10,8,8 x 175


QUADRICEPS
-----
SUPERSET
Leg Extension
11,11,10,9 x 150 (plate load)
Seated Calf
17,18,15,14 x 130

SUPERSET
Hack Squat
10,10,9,8 x 270
Standing Calf
13,12,12,11 x 145

D. A. R. D. 3 sets

Ab Coaster
13-8-6 Alternating, non-stop

[kconnell]

Saturday December 16, 2017 - Back and Biceps

8.5 hours sleep.

30 minutes aerobics

Didn't have time yesterday to reintroduce the evening Calf routine so did this morning:
Leg Press Calf
18,18,16,16,14,14 x 360

BACK
------
High Pull to Chest
11,9,9 x 150

Single-End Barbell Row
Used a backwards pulling motion. Slow & Controlled
10,9,8 x 70

Stretch

BICEPS
-----
E-Z Cable Curls
12,9,9 x 80

Concentration Curl Curl - Supinate
11-9-8 x 30 non-stop, alternating

Farmers Walk -
70 seconds x 65 x 2 sets

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
15-8-6 - Alternating All non-stop

[kconnell]

Sunday December 17, 2017 - Triceps & Delts

Slept 5.5 hours.


CHEST
Cable Crossover -- SKIPPED
36x35. High-reps

TRICEPS
Lying E-Z Cable Tricep Extension
14,12,11,10 x 90

Parallel Dips
8,8,7


SHOULDERS
BNP - kneeling
10,8,9 x 95

Face Pulls - Single Pulley
11,10,8,8 x 70

Bent-Over Laterals
9,9 x 30
--
Ab Coaster straight, 5 sec rest
17-8-5

[kconnell]

Monday December 18, 2017 - Legs

Slept 7.5 hours.

HAMSTRINGS
-----
Compound Set
Lying Leg Curl
11,10,8 x 70
Seated Leg Curl
10,9,8 x 175


QUADRICEPS
-----
SUPERSET
Leg Extension
11,11,10,9 x 150 (plate load)
Seated Calf
19,18,15,14 x 130

SUPERSET
Hack Squat
11,10,9,8 x 270
Standing Calf
14,12,12,11 x 145

D. A. R. D. 3 sets

Ab Coaster
13-8-6 Alternating, non-stop

[kconnell]

Tuesday December 19, 2017 - Back and Biceps

4.5 + 3 = 7.5 hours sleep.

Again, didn't have time yesterday to reintroduce the evening Calf routine so did this morning:
Leg Press Calf
18,18,17,16,14,14 x 360

BACK
------
High Pull to Chest
11,10,9 x 150

Single-End Barbell Row
Used a backwards pulling motion. Slow & Controlled
10,10,8 x 70

Stretch

BICEPS
-----
E-Z Cable Curls
12-1,9-1,9-1 x 80
Modified to do main reps leaning back, then additional standing vertical

Concentration Curl Curl - Supinate
11-10-8 x 30 non-stop, alternating

Farmers Walk -
70 seconds x 65 x 2 sets

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
15-8-6 - Alternating All non-stop

[kconnell]

Wednesday December 20, 2017 - Triceps & Delts

Slept 7.5 hours.

15 minutes aerobics

CHEST
Cable Crossover -- SKIPPED
36x35. High-reps

TRICEPS
Lying E-Z Cable Tricep Extension
14,12,12,10 x 90

Parallel Dips
8,8,7


SHOULDERS
BNP - kneeling
11,9,8 x 95

Face Pulls - Single Pulley
11,10,8,8 x 70

Bent-Over Laterals
10,8,8 x 30
--
Ab Coaster straight, 5 sec rest
17-8-5

DARD 3 sets