The League of Extraordinary Gentlemen

[JohnButz]

very sorry about your grandma'

Thanks Brother.

[JohnButz]

Morning BW=144.

Training:

N.G. Ring Pull-ups
BWx5,5,5,3=18

Ring Dips
BWx6,6,6=18

Pull-ups
15x10,10,10,10,10

Dips
35x10,10,10,10,10

Squat
75x5 95x5 115x5 130x5

Incline Bench
80x5, 95x5, 110x5, 125x5

Deads
135x5 160x5 185x5 210x5

Nutrition:
Started the day with regular eating, but after work had a great pizza and a donut to spike up the calories.

[JohnButz]

Morning weight was 146.

Training:

N.G. Ring Pull-ups
BWx10,9=19

Ring Dips
BWx19

Nutrition:

Calories 3,194 Carbs 222 Fat 120 Protein 139

[kconnell]

Saturday January 19, 2019 - Chest, Triceps & Delts

Slept 5.5+1.5=7 hours.

No aerobics

—After 8-day trip—

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
18, 15 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
13-10-10,10-10-10,10-8-8 x 90-65-45
Rope Triceps Pushdown
14-10,10-8,11-8 x 80-65
Kneeling Cable Tri Extension
8, 7, 7 x 45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-11,12-9,10-8 x 30-20
Cable Upright Row
14-10,12-9,11-8 x 80-65
Face Pulls
14-11,12-9,11-9 x 80-65
Standing Calf Shrugs
11, 12, 11 x 90
--
Ab Coaster straight, 5 sec rest
20-17–12

[b]Hypetextensions [:b]
15,14 straight, alternating


Felt really good and actually increased some reps- even after 8 days off.

[kconnell]

Some good looking workouts John.

Regarding your grandmother, you have my deepest sympathies.

[JohnButz]

Saturday January 19, 2019 - Chest, Triceps & Delts

Slept 5.5+1.5=7 hours.

No aerobics

—After 8-day trip—

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
18, 15 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
13-10-10,10-10-10,10-8-8 x 90-65-45
Rope Triceps Pushdown
14-10,10-8,11-8 x 80-65
Kneeling Cable Tri Extension
8, 7, 7 x 45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-11,12-9,10-8 x 30-20
Cable Upright Row
14-10,12-9,11-8 x 80-65
Face Pulls
14-11,12-9,11-9 x 80-65
Standing Calf Shrugs
11, 12, 11 x 90
--
Ab Coaster straight, 5 sec rest
20-17–12

[b]Hypetextensions [:b]
15,14 straight, alternating


Felt really good and actually increased some reps- even after 8 days off.

Some good looking workouts John.

Regarding your grandmother, you have my deepest sympathies.

Thanks Keith.

She was 94. Her mom lived to 92, my grandfather's mom also lived to 92. Great people!

Brother, did you take time off as a plan, or was it circumstantial?

[JohnButz]

Saturday morning BW was 144.5.

NG Ring Pull-ups
BWx5,5,5,5

Ring Dips
BWx5,5,5,5

Pull-ups
30x5,5,5,5,5,5,5

Dips
65x5,5,5,5,5,5,5

Squats
80x5, 100,5, 120x5, 140x5, 160x3, 120x8

Bench
70x5, 85x5, 100x5, 120x5, 135x3, 100x8

Cleans
50x5, 65x5, 75x5, 90x5, 100x3, 75x8

Nutrition:
Calories 3,879 Carbs 301 Fat 153 Protein 158

[grouchyjarhead]

Great workouts, I love the rings too. I really want to score a pair for myself. Dips with them don't aggravate my elbows like bars do.

My condolences for the loss of your grandmother.

[kconnell]

Thanks Keith.

She was 94. Her mom lived to 92, my grandfather's mom also lived to 92. Great people!

Brother, did you take time off as a plan, or was it circumstantial?

You come from a great genetic pool, brother!

My time off was circumstantial - not planned. Our genetics aren’t that great but part of the problem is my family lifestyle. They all (did) drink and smoke. I’m the only one who uses their brain and doesn’t do that. It was my sister. Still living but was really bad.

[kconnell]

Sunday January 20, 2019 - Legs

Slept 4.5+2=6.5 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-11,12-9,10-8 x 160-130
Nautilus Lying Leg Curl
14, 10, 10 x 50 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
13-8,12-8,11-7 x 110-80
Nautilus Leg Press
13-9-8,10-8-8,9-8-7 x 150-120-100


CALVES-Compound Drop Sets
Nautilus Leg Press Calf
15-9-8,12-8-7,10-7-5 x 150-120-100
Seated Calf
12-8,8-8,7-6 x 100-75


Ab Coaster - Straight, 5 secs rest.
20-17-12


——
Pleased with the return.

[JohnButz]

Great workouts, I love the rings too. I really want to score a pair for myself. Dips with them don't aggravate my elbows like bars do.

My condolences for the loss of your grandmother.

Thanks Brother, and thanks for stopping in here! I bought my current rings from amazon.

Here is a max rep effort:

You come from a great genetic pool, brother!

My time off was circumstantial - not planned. Our genetics aren’t that great but part of the problem is my family lifestyle. They all (did) drink and smoke. I’m the only one who uses their brain and doesn’t do that. It was my sister. Still living but was really bad.

Thanks Keith! Hope your sister is ok.

Sunday January 20, 2019 - Legs

Slept 4.5+2=6.5 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-11,12-9,10-8 x 160-130
Nautilus Lying Leg Curl
14, 10, 10 x 50 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
13-8,12-8,11-7 x 110-80
Nautilus Leg Press
13-9-8,10-8-8,9-8-7 x 150-120-100


CALVES-Compound Drop Sets
Nautilus Leg Press Calf
15-9-8,12-8-7,10-7-5 x 150-120-100
Seated Calf
12-8,8-8,7-6 x 100-75


Ab Coaster - Straight, 5 secs rest.
20-17-12


——
Pleased with the return.

I'm liking these Nautilus sessions!

[JohnButz]

Weighed in @ 145.

Training:

N.G. Ring Pull-ups
BWx7,7,7=21

Ring Dips
BWx7,7,7=21

Push-ups
BWx25,25

Dumbbell Row
15x50 (each arm.)

Nutrition:
Calories 3,457 Carbs 254 Fat 129 Protein 122

Starting tomorrow (1.21) I'll dial down the volume a tad on the regular pull-ups & dips, but still attempt to perform the ring work, adding a single rep each day. Thinking forward, the rep total for the ring work is still very doable and basically a warm-up on standard training days, but if I'm going to continue pushing this idea, I'll most likely have to break it up into mini-sessions, possibly an a.m./p.m. thing.

[kconnell]

Starting tomorrow (1.21) I'll dial down the volume a tad on the regular pull-ups & dips, but still attempt to perform the ring work, adding a single rep each day. Thinking forward, the rep total for the ring work is still very doable and basically a warm-up on standard training days, but if I'm going to continue pushing this idea, I'll most likely have to break it up into mini-sessions, possibly an a.m./p.m. thing. [/b]

Good plan. I try to increase reps (or at least one rep in a set) each workout.

[kconnell]

Monday January 21, 2019 - Back and Biceps

5+2=7 hours sleep.

20 minutes aerobics including a 13:20 mile on elliptical

Rotator Cuff Exercises

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
18-10-10,12-8-8,11-8-6 x 115-90-70
T-Bar Rows
10-9,8-8,8-8 x 80-55
Negative Chins
4, 5, 4


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
20-14,14-10,11-9 x 30-20
Cable E-Z Curl
15-10-8,10-9-8,11-9-8 x 50-40-30


Farmers Walk
60-60 seconds x 70-50

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
17-12-10 - Alternating Alternating

[JohnButz]

Monday January 21, 2019 - Back and Biceps

5+2=7 hours sleep.

20 minutes aerobics including a 13:20 mile on elliptical

Rotator Cuff Exercises

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
18-10-10,12-8-8,11-8-6 x 115-90-70
T-Bar Rows
10-9,8-8,8-8 x 80-55
Negative Chins
4, 5, 4


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
20-14,14-10,11-9 x 30-20
Cable E-Z Curl
15-10-8,10-9-8,11-9-8 x 50-40-30


Farmers Walk
60-60 seconds x 70-50

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
17-12-10 - Alternating Alternating

Nice work Keith! What supps are you using currently?

[TM79]

Great work going on in here John. Looks like you share your log with someone else who also does good work. Digging the body weight stuff and love the ring work. Awesome set of 30 ring dips the other day too. I think my best was 27. Just curious, you seem to go pretty light on the powerlifting, at least it seems that way given the strength you clearly possess. Or maybe that is by design. Anyway, great work!

[JohnButz]

Great work going on in here John. Looks like you share your log with someone else who also does good work. Digging the body weight stuff and love the ring work. Awesome set of 30 ring dips the other day too. I think my best was 27. Just curious, you seem to go pretty light on the powerlifting, at least it seems that way given the strength you clearly possess. Or maybe that is by design. Anyway, great work!

Thanks for checking in Brother!

The "big lifts," I have been keeping very moderate/light recently, for a few reasons.

One, I have been using impeccable form, virtually making the lift as difficult as possible, eccentric, concentric, contracting, pausing in some spots, full range, slow.

Secondly, the power-work/movements is/are supplementary in importance to what I consider the key movements, for aesthetics (my primary focus.) For instance, I get way more bang for my buck from pull-ups/dips (also mid-distance running), in terms of aesthetics than I do from deads/squats/bench.

As a lifelong natural trainee, my intention is creating Steve Reeves 2.0-----(I have my work cut out for sure.)

[JohnButz]

Tipped the scale at 144. Restaurant is closed today, but still all sorts of things to do.

Training:

NG Ring Pull-ups
BWx5,5,5,5,2=22

Ring Dips
BWx5,5,5,5,2=22

Pull-ups
BW+40x3,3,3

Dips
BW+75x3,3,3

Squat
80x5, 100x5 120x5, 140x5, 160x5

Bench
70x5, 85x5, 100x5, 120x5, 135x5

Cleans
50x5, 65x5, 75x5, 90x5, 100x5

Nutrition:

Calories 3,663 Carbs 251 Fat 122 Protein 128

[kconnell]

Tuesday January 22, 2019 - Chest, Triceps & Delts

Slept 6.5 hours.

20 minutes aerobics including a 14:00 minute mile on the elliptical.

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
19, 15 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
15-11-10,10-10-8,10-10-8 x 90-65-45
Rope Triceps Pushdown
15-10,11-8,11-8 x 80-65
Kneeling Cable Tri Extension
8, 8, 7 x 45

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-11,12-9,10-8 x 30-20
Cable Upright Row
14-11,12-9,11-9 x 80-65
Face Pulls
14-11,12-9,11-9 x 80-65
Standing Calf Shrugs
12, 12, 12 x 90
--
Ab Coaster straight, 5 sec rest
20-17–12

Hypetextensions
15,14 straight, alternating

[NoCarbsNoSugar]

@John

are you eating at maintenance right now?
at 3.5kcals/day, you must be very active
or is it a bit of a calorie surplus?

liking your exercise routine a lot

[kconnell]

Nice work Keith! What supps are you using currently?

Preworkout + creatine + B vitamins
Intraworkout (BCAA/Glutamine)
Protein + Leutin

Tipped the scale at 144. Restaurant is closed today, but still all sorts of things to do.

Training:

NG Ring Pull-ups
BWx5,5,5,5,2=22

Ring Dips
BWx5,5,5,5,2=22

Pull-ups
BW+40x3,3,3

Dips
BW+75x3,3,3

Squat
80x5, 100x5 120x5, 140x5, 160x5

Bench
70x5, 85x5, 100x5, 120x5, 135x5

Cleans
50x5, 65x5, 75x5, 90x5, 100x5

Nutrition:

Calories 3,663 Carbs 251 Fat 122 Protein 128

Great job with those rings. Can you do the iron cross?

[JohnButz]

@John

are you eating at maintenance right now?
at 3.5kcals/day, you must be very active
or is it a bit of a calorie surplus?

liking your exercise routine a lot

Thanks man! Yeah, maintenance or maybe just a tick above.

Preworkout + creatine + B vitamins
Intraworkout (BCAA/Glutamine)
Protein + Leutin



Great job with those rings. Can you do the iron cross?

Thanks! I never tried it, but I doubt I could do it.

[JohnButz]

BW was 143.5.

Busy with business tasks, but I still wanted to get my ring work in.

Training:

N.G. Ring Pull-ups
BWx10,10,3=23

Ring Dips
BWx10,10,3=23

Nutrition:
Calories 3,299 Carbs 246 Fat 129 Protein 122

[kconnell]

Wednesday January 23, 2019 - Legs

Slept 7.5 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-11,12-9,10-8 x 160-130
Nautilus Lying Leg Curl
15, 11, 10 x 50 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-8,13-7,11-7 x 110-80
Nautilus Leg Press
13-9-8,12-8-7,9-8-7 x 150-120-100


CALVES-Compound Drop Sets
Nautilus Leg Press Calf
15-9-8,12-8-7,8-7-5 x 150-120-100
Seated Calf
12-8, 10-9, 8-7 x 100-75


Ab Coaster - Straight, 5 secs rest.
20-17-12


——
Quite a number of rep increases

[JohnButz]

Wednesday January 23, 2019 - Legs

Slept 7.5 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-11,12-9,10-8 x 160-130
Nautilus Lying Leg Curl
15, 11, 10 x 50 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-8,13-7,11-7 x 110-80
Nautilus Leg Press
13-9-8,12-8-7,9-8-7 x 150-120-100


CALVES-Compound Drop Sets
Nautilus Leg Press Calf
15-9-8,12-8-7,8-7-5 x 150-120-100
Seated Calf
12-8, 10-9, 8-7 x 100-75


Ab Coaster - Straight, 5 secs rest.
20-17-12


——
Quite a number of rep increases

Nice work! Those incremental rep increases pay dividends!

[JohnButz]

Morning weight = 145.5.

Continuing this week of slightly dialing down the regular dips/pull-ups, but still doing the daily ring work+1 progressively.

I haven't been consistent with the road work at all. In some ways, it's a function of being busy with business functions, but admittingly, the idea of being out there running in the cold hasn't appealed to me very much.

I do think there is some benefit of scaling down the running, with a focus on the daily ring work. Today, was 24 straight days, with an additional rep added each day.

If my math is correct, since the 31st of Dec, today makes 300 reps of both the ring pull-ups & ring dips.

Training:

N.G. Ring Pull-ups
BWx6,6,6,6=24

Ring Dips
BWx6,6,6,6=24

Pull-ups
BW+22x8,8,8

Dips
BW+50x8,8,8

Squat
80x5, 100x5, 120x5, 140x5

Incline Bench
80x5, 100x5, 115x5, 130x5

Deads
140x5, 165x5, 195x5, 223x5

Nutrition:
Calories 3,379 Carbs 239 Fat 131 Protein 148

[kconnell]

Nice work! Those incremental rep increases pay dividends!

Yessir! It’s called ‘progressive resistance’ for a reason! Either try to go up in reps or weight.

24 days straight for you! Wow. Any nagging soreness you’re experiencing? I think I went 21 days straight as my longest. I let any ‘extreme soreness or unusual pain/stiffness tell me when I need a day or two off. Also, sometimes tiredness or need for more sleep.

[kconnell]

Thursday January 24, 2019 - Back and Biceps

6.5 hours sleep.

Rotator Cuff Exercises - SKIPPED

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
13-7-7,8-7-7,8-7-5x 125-100-80
— UP 10 on each
T-Bar Rows
10-9,8-8,8-8 x 80-55
Negative Chins
5, 5, 4


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
21-13,15-10,10-8 x 30-20
Cable E-Z Curl
15-10-8,11-9-8,10-9-8 x 50-40-30


Farmers Walk
60-60 seconds x 70-50

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
17-12-10 - Alternating Alternating

[JohnButz]

Yessir! It’s called ‘progressive resistance’ for a reason! Either try to go up in reps or weight.

24 days straight for you! Wow. Any nagging soreness you’re experiencing? I think I went 21 days straight as my longest. I let any ‘extreme soreness or unusual pain/stiffness tell me when I need a day or two off. Also, sometimes tiredness or need for more sleep.

No soreness at all. I think getting all that great quality protein is helping a bunch. I'm eating basically the same each day, especially protein sources. Eggs, chicken, cod. I have had maybe 2 Muscle Milks in the past 2+ months. I haven't bought or received a protein powder for nearly a year.

[JohnButz]

Morning BW=146.5

Training:

N.G. Ring Pull-ups
BWx11,10,4=25

Ring Dips
BWx15,10=25

Nutrition:
Calories 3,539 Carbs 260 Fat 136 Protein 147