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  1. #5701
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday May 17, 2019 - Chest, Triceps & Delts

    Slept 6.5 hours

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    16, 11 x 50 — up 5

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    16-14-14, 14-13-13, 13-12-9 x 125-80-45
    - UP 20 on first two
    Rope Triceps Pushdown
    16-12,14-10,12-10 x 100-75
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    9-8,8-7,7-6 x 35-25 - up 5 each
    Cable Upright Row
    12-9,10-9,8-8 x 100-75
    Face Pulls
    12-9,10-9,9-8 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions
    15,14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #5702
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday May 18, 2019 - Legs

    Sleep 6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-11,14-10,12-9 x 175-145
    Nautilus Lying Leg Curl
    14, 13, 12 x 60 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-10,13-10,13-10 x 130-100
    Nautilus Leg Press
    11-11-11,11-10-10,11-11-10 x 170-140-120


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    13-11-11,12-9-7,11-7-5 x 170-140-120
    Seated Calf
    17-15, 14-10, 12-9 x 100-75

    Ab Coaster - Straight
    24-18-14

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #5703
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday May 19, 2019 - Back and Biceps

    Slept 7 hours.

    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    12-9-9,10-9-9,9-7-7 x 150-125-100
    T-Bar Rows
    14-13,13-12,12-11 x 80-55


    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    15-12,13-11,12-11 x 40-30
    Cable E-Z Curl
    18-14-14,15-12-10,14-12-11 x 60-50/40
    - UP next time


    Farmers Walk -
    50-45 seconds x 70-50

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

    Ab Coaster -
    19-13-10 - Alternating

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #5704
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday May 20, 2019 - Chest, Triceps & Delts

    Slept 4.5 hours

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    16, 11 x 50

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17-15-15, 15-13-13, 13-10-10 x 115-80-45
    Rope Triceps Pushdown
    16-12,13-10,13-10 x 100-75
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    9-9,8-7,7-6 x 35-25 - up 5 each
    Cable Upright Row
    12-10,10-8,8-8 x 100-75
    Face Pulls
    12-10,10-8,9-8 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions
    15,14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #5705
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday May 21, 2019 - Legs

    Sleep 6 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-13,14-10,13-9 x 175-145
    Nautilus Lying Leg Curl
    14, 13, 12 x 60 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-10,13-10,13-10 x 130-100
    Nautilus Leg Press
    13-11-10,12-9-8,11-11-10 x 170-140-120


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    13-11-11,12-9-8,11-9-6 x 170-140-120
    Seated Calf
    17-15, 14-10, 12-9 x 100-75

    Ab Coaster - Straight
    24-18-14

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #5706
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday May 22, 2019 - Back and Biceps

    Slept 7 hours.

    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-12-9,10-9-9,9-7-7 x 150-125-100
    T-Bar Rows
    14-13,13-12,12-11 x 80-55


    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    16-12,14-11,11-9 x 40-30
    Cable E-Z Curl
    17-14-14,15-11-11,13-11-11 x 60-50/40
    - UP next time ??


    Farmers Walk -
    50-45 seconds x 70-50

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

    Ab Coaster -
    19-13-10 - Alternating

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #5707
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday May 24, 2019 - Chest, Triceps & Delts

    Slept 6.5 hours

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    16, 11 x 45

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17-15-15, 15-14-14, 13-10-10 x 115-80-45
    Rope Triceps Pushdown
    17-13,13-11,13-10 x 100-75
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    9-9,8-7,7-7 x 35-25 - up 5 each
    Cable Upright Row
    12-10,10-8,8-8 x 100-75
    Face Pulls
    12-10,10-8,8-9 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions
    15,14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #5708
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday May 25, 2019 - Legs

    Sleep 4.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-13,14-10,13-9 x 175-145
    Nautilus Lying Leg Curl
    14, 13, 12 x 60 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-10,13-10,13-10 x 130-100
    Nautilus Leg Press
    13-11-11,12-9-8,11-11-10 x 170-140-120


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    13-11-11,12-9-8,11-9-6 x 170-140-120
    Seated Calf
    17-15, 14-10, 12-9 x 100-75

    Ab Coaster - Straight
    24-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #5709
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday May 26, 2019 - Back and Biceps

    Slept 8 hours. About time

    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-12-10,11-9-9,9-7-7 x 150-125-100
    T-Bar Rows
    14-13,13-12,12-11 x 80-55


    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    17-13,14-11,11-9 x 40-30
    Cable E-Z Curl
    17-14-14,15-11-11,13-11-11 x 60-50/40
    - UP next time ??


    Farmers Walk - SKIPPED
    50-45 seconds x 70-50

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

    Ab Coaster -
    19-13-10 - Alternating

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #5710
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday May 27, 2019 - Chest, Triceps & Delts

    Slept 5 hours

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    16, 11 x 45

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    18-16-16, 15-13-13, 14-11-11 x 115-80-45
    Rope Triceps Pushdown
    17-14,13-12,13-11 x 100-75
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    10-9,9-8,7-7 x 35-25 - up 5 each
    Cable Upright Row
    12-10,10-9,9-8 x 100-75
    Face Pulls
    12-10,10-9,9-8 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions
    15,14


    Nice increases
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #5711
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday May 28, 2019 - Legs

    Sleep 6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-13,14-11,13-10 x 175-145
    Nautilus Lying Leg Curl
    14, 13, 12 x 60 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-10,13-10,13-10 x 130-100
    Nautilus Leg Press
    14-12-11,13-10-10,12-11-11 x 170-140-120


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    13-11-10,12-9-9,11-9-6 x 170-140-120
    Seated Calf
    17-15, 14-10, 12-10 x 100-75

    Ab Coaster - Straight
    24-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #5712
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday May 29, 2019 - Back and Biceps

    Slept 7 hours.

    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11-10,11-10-9,9-8-8 x 150-125-100
    T-Bar Rows
    14-13,13-12,12-12 x 80-55


    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    17-13,14-11,11-9 x 40-30
    Cable E-Z Curl
    13-10-10,11-9-8,9-7-7 x 65-55-45
    - UP 5 each


    Farmers Walk -
    50-45 seconds x 70-50

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

    Ab Coaster -
    19-13-10 - Alternating

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #5713
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday May 30, 2019 - Chest, Triceps & Delts

    Slept 5.5 hours

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    16, 11 x 45

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    19-17-17, 16-14-14, 15-12-12 x 115-80-45
    Rope Triceps Pushdown
    17-14,13-12,13-11 x 100-75
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    10-9,9-9,7-7 x 35-25 - up 5 each
    Cable Upright Row
    12-10,11-9,9-8 x 100-75
    Face Pulls
    12-10,11-9,9-8 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions
    15,14


    Felt good despite little sleep
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #5714
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday May 31, 2019 - Legs

    Sleep 6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-13,14-11,13-10 x 175-145
    Nautilus Lying Leg Curl
    14, 13, 12 x 60 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-10,13-10,13-10 x 130-100
    Nautilus Leg Press
    14-12-11,13-10-10,12-11-11 x 170-140-120


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    13-11-10,12-9-9,11-9-6 x 170-140-120
    Seated Calf
    17-14, 14-10, 12-10 x 100-75

    Ab Coaster - Straight
    24-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #5715
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday June 1, 2019 - Back and Biceps

    Slept 6.5+0.5=7 hours.

    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-10-11,11-10-9,10-8-8 x 150-125-100
    T-Bar Rows
    14-13,13-12,12-12 x 80-55


    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    18-13,14-11,12-9 x 40-30
    Cable E-Z Curl
    13-10-10,11-10-8,9-7-7 x 65-55-45


    Farmers Walk -
    50-45 seconds x 70-50

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

    Ab Coaster -
    19-13-10 - Alternating

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #5716
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday June 3, 2019 - Chest, Triceps & Delts

    Slept 5.5+2+1=8.5 hours

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    22-19-17, 17-15-15, 16-13-13 x 115-80-45
    — UP next time
    Rope Triceps Pushdown
    17-14,14-11,13-11 x 100-75
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    11-9,9-9,8-7 x 35-25 - up 5 each
    Cable Upright Row
    13-10,11-9,9-8 x 100-75
    Face Pulls
    13-10,11-9,9-8 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions



    PRs all over the place. Happy happy happy. Pumped-physically and emotionally.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #5717
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday June 4, 2019 - Legs

    Sleep 4.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-13,15-11,13-10 x 175-145
    Nautilus Lying Leg Curl
    14, 13, 13 x 60 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-10,13-10 x 130-100
    Nautilus Leg Press
    16-13-13,14-11-11,13-12-12 x 170-140-120


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    14-11-11,13-9-9,12-9-7 x 170-140-120
    Seated Calf
    17-14, 14-10, 12-10 x 100-75

    Ab Coaster - Straight
    25-18-14


    Nice increases
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #5718
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday June 5, 2019 - Back and Biceps

    Slept 6.5 hours.

    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    14-11-11,11-10-9,10-9-8 x 150-125-100
    T-Bar Rows
    14-13,14-12,12-12 x 80-55


    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    18-13,14-11,12-9 x 40-30
    Cable E-Z Curl
    14-11-11,12-10-9,9-8-8 x 65-55-45


    Farmers Walk -
    50-45 seconds x 70-50

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

    Ab Coaster -
    19-13-10 - Alternating

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #5719
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday June 6, 2019 - Chest, Triceps & Delts

    Slept 4.5+2.5=7 hours

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    16-15-14,14-14-14,13-11-11 x 115280-45
    — UP 10 on first set
    Rope Triceps Pushdown
    17814,14-11,13-11 x 100-75
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    11-10,10-9,8-7 x 35-25
    Cable Upright Row
    13-11,11-9,9-9 x 100-75
    Face Pulls
    13-11,11-9,9-9 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions



    PRs all over the place again. Happy happy happy. Almost ready to increase on lateral raises - never did this much so strictly in form.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #5720
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday June 7, 2019 - Legs

    Sleep 6+4=10 hours. A first!

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-13,15-11,13-10 x 175-145
    Nautilus Lying Leg Curl
    14, 14, 13 x 60 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    18-14-14,14-12-12,13-12-12 x 170-140-120


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    16-11-11,14-8-8,12-7-7 x 170-140-120
    Seated Calf
    17-14, 14-10, 12-10 x 100-75

    Ab Coaster - Straight
    25-18-14

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #5721
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday June 8, 2019 - Back and Biceps

    Slept 4.5+2=6.5 hours.

    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    14-11211,11-10-9,10-9-8 x 150-125-100
    T-Bar Rows
    8-9,8-8,7-8 x 90-55
    — UP 10 on first sets

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    18-15,14-11,12-9 x 40-30
    Cable E-Z Curl
    15-11-11,13-11-9,10-8-7 x 65-55-45


    Farmers Walk -
    50-45 seconds x 70-50

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

    Ab Coaster -
    19-13-10 - Alternating

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #5722
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday June 10, 2019 - Chest, Triceps & Delts

    Slept 6.5 hours

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17-15-14,15-14-15,14-12-11 x 115280-45
    — UP 10 on first set
    Rope Triceps Pushdown
    18-14,14-11,13-11 x 100-75
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    11-10,10-9,8-7 x 35-25
    Cable Upright Row
    14-11,11-9,9-9 x 100-75
    Face Pulls
    14-11,11-9,9-9 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #5723
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday June 11, 2019 - Legs

    Sleep 5.5+2.5=8 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-14,15-12,13-10 x 175-145
    Nautilus Lying Leg Curl
    14, 14, 13 x 60 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    20-15-14,15-13-13,14-13-12 x 170-140-120


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    18-11-11,14-8-8,12-7-7 x 170-140-120
    Seated Calf
    17-14, 14-10, 12-10 x 100-75

    Ab Coaster - Straight
    25-18-14

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #5724
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday June 12, 2019 - Back and Biceps

    Slept 6.5 hours.

    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    14-12-11,11-9-9,10-9-8 x 150-125-100
    T-Bar Rows
    9-9,8-8,7-8 x 90-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    18-15,14-11,12-9 x 40-30
    Cable E-Z Curl
    15-12-11,13-11-10,10-9-7 x 65-55-45


    Farmers Walk -
    50-45 seconds x 70-50

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

    Ab Coaster -
    19-13-10 - Alternating

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #5725
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday June 14, 2019 - Chest, Triceps & Delts

    Slept 7.5 hours

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    18-14-14,16-14-14,14-12-11 x 115-80-45
    Rope Triceps Pushdown
    18-14,14-11,13-11 x 100-75
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    11-10,10-9,8-7 x 35-25
    Cable Upright Row
    14-11,12-9,10-9 x 100-75
    Face Pulls
    14-11,12-9,10-9 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #5726
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday June 17, 2019 - Legs

    Sleep 4+2=6 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-14,15-12,13-10 x 175-145
    Nautilus Lying Leg Curl
    14, 14, 13 x 60 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    20-16-14,15-13-13,15-13-12 x 170-140-120


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    18-11-11,14-8-8,12-7-7 x 170-140-120
    Seated Calf
    17-14, 14-10, 12-10 x 100-75

    Ab Coaster - Straight
    25-18-14



    Was off for 3 days (staycation). Only up on 2 sets. Plan to increase leg press poundage next time.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #5727
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday June 18, 2019 - Back and Biceps

    Slept 6 hours.

    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    14-12-11,11-9-9,10-9-8 x 150-125-100
    T-Bar Rows
    9-9,8-9,7-8 x 90-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    18-15,14-11,12-9 x 40-30
    Cable E-Z Curl
    16-12-11,13-11-10,10-9-8 x 65-55-45


    Farmers Walk -
    45-40 seconds x 70-50

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

    Ab Coaster -
    19-13-10 - Alternating

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #5728
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday June 19, 2019 - Chest, Triceps & Delts

    Slept 6 hours

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    18-14-14,17-14-14,14-13-11 x 115-80-45
    Rope Triceps Pushdown
    18-14,14-11,14-11 x 100-75
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    12-10,10-9,8-7 x 35-25
    Cable Upright Row
    14-11,12-9,10-9 x 100-75
    Face Pulls
    14-11,12-9,10-9 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #5729
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday June 20, 2019 - Legs

    Sleep 6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-14,15-12,13-10 x 175-145
    Nautilus Lying Leg Curl
    14, 14, 13 x 60 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    13-9-9,11-9-7,9-7-7 x 180-150-130
    — UP 10 each


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    18-11-11,14-10-8,12-10-7 x 170-140-120
    Seated Calf
    17-14, 15-11, 12-10 x 100-75

    Ab Coaster - Straight
    25-18-14



    Excellent
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #5730
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,721
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday June 21, 2019 - Back and Biceps

    Slept 6 hours.
    .5
    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11-11,11-9-9,10-9-8 x 150-125-100
    T-Bar Rows
    10-9,9-9,7-8 x 90-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    18-15,14-11,12-9 x 40-30
    Cable E-Z Curl
    17-12-11,13-11-10,11-9-8 x 65-55-45


    Farmers Walk - SKIPPED
    45-40 seconds x 70-50

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

    Ab Coaster -
    19-13-10 - Alternating

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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