The League of Extraordinary Gentlemen

**kconnell** · 05-17-2019, 06:58 AM

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

**kconnell** · 05-18-2019, 09:02 AM

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

—

**kconnell** · 05-19-2019, 07:19 AM

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

—

**kconnell** · 05-20-2019, 07:29 AM

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

**kconnell** · 05-21-2019, 06:43 AM

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

—

**kconnell** · 05-22-2019, 07:39 AM

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

—

**kconnell** · 05-24-2019, 06:31 AM

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

**kconnell** · 05-25-2019, 06:43 AM

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

**kconnell** · 05-26-2019, 06:29 AM

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

—

**kconnell** · 05-27-2019, 06:15 AM

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

**kconnell** · 05-28-2019, 06:01 AM

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

**kconnell** · 05-29-2019, 06:17 AM

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

—

**kconnell** · 05-30-2019, 07:13 AM

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

**kconnell** · 05-31-2019, 08:25 AM

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

**kconnell** · 06-01-2019, 07:23 AM

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

—

**kconnell** · 06-03-2019, 08:13 AM

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.

**kconnell** · 06-04-2019, 07:28 AM

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

**kconnell** · 06-05-2019, 08:26 AM

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

—

**kconnell** · 06-06-2019, 07:15 AM

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.

**kconnell** · 06-08-2019, 06:42 AM

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

—

**kconnell** · 06-08-2019, 07:42 AM

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

—

**kconnell** · 06-10-2019, 07:35 AM

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

—

**kconnell** · 06-11-2019, 08:39 AM

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

—

**kconnell** · 06-12-2019, 08:09 AM

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

—

**kconnell** · 06-13-2019, 07:24 AM

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

—

**kconnell** · 06-17-2019, 07:45 AM

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.

**kconnell** · 06-18-2019, 07:59 AM

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

—

**kconnell** · 06-19-2019, 07:51 AM

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

—

**kconnell** · 06-20-2019, 07:04 AM

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

**kconnell** · 06-21-2019, 07:53 AM

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

—

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