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  1. #5731
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 22, 2019 - Chest, Triceps & Delts

    Slept 4.5+1=5.5 hours

    Rotator Cuff Exercises


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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    18-14-14,17-14-14,14-12-12 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

  2. #5732
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 24, 2019 - Legs

    Sleep 4.5+3=7.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-14,15-12,13-11 x 175-145
    Nautilus Lying Leg Curl
    14, 14, 13 x 60 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-10,13-10 x 130-100
    Nautilus Leg Press
    13-11-9,12-9-8,10-7-7 x 180-150-130


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    18-12-11,14-10-8,12-7-6 x 170-140-120
    Seated Calf
    17-15, 15-11, 12-10 x 100-75

    Ab Coaster - Straight
    25-18-14

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

  3. #5733
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 25, 2019 - Back and Biceps

    Slept 6.5 hours.

    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11-11,11-9-9,10-8-8 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
    19-15,15-11,12-9 x 40-30
    Cable E-Z Curl
    17-12-12,14-11-10,12-9-9 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

  4. #5734
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 26, 2019 - Chest, Triceps & Delts

    Slept 5 hours

    Rotator Cuff Exercises


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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-15-15,18-15-15,15-12-12 x 115-80-45
    — up next time
    Rope Triceps Pushdown
    19-15,15-11,15-12 x 100-75
    - up next time
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    12-10,10-9,9-8 x 35-25
    - up next time
    Cable Upright Row
    14-12,13-11,11-9 x 100-75
    - up next time
    Face Pulls
    14-12,13-11,11-9 x 100-75
    - up next time
    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

  5. #5735
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 27, 2019 - Legs

    Sleep 7 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-14,16-12,13-11 x 175-145
    Nautilus Lying Leg Curl
    15, 14, 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
    14-11-11,13-9-8,11-9-7 x 180-150-130


    CALVES
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    19-12-11,15-9-7,12-7-6 x 170-140-120
    Seated Calf
    17-15, 15-11, 12-10 x 100-75

    Ab Coaster - Straight
    25-18-14

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

  6. #5736
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 28, 2019 - Back and Biceps

    Slept 7 hours.

    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11-11,10-9-9,10-8-9 x 150-125-100
    T-Bar Rows
    11-9,9-9,9-8 x 90-55

    Stretch Between ~8 seconds each set

    — Hopefully I fixed my latoull. Been having a problem with the area that slides where the pressure is in the front. I have these ‘glides’ that stick on but on the top front the glide doesn’t stay. So I drilled a hole through it and the carriage and put a recessed tiny bolt through it.

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    11-9,10-8,9-8 x 45-35
    — UP 5 each
    Cable E-Z Curl
    17-12-12,14-11-10,12-10-9 x 65-55-45


    Farmers Walk -
    60-30 seconds x 65-45

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

    Ab Coaster -
    19-13-10 - Alternating

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

  7. #5737
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 29, 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 - SKIPPED (chest)

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-16-15,18-15-15,15-12-12 x 115-80-45
    Rope Triceps Pushdown
    19-15,15-11,15-12 x 100-75
    - up next time (forgot this time)
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    7-5,6-5,5-5 x 45-35
    - up 5 each
    Cable Upright Row
    9-7,8-8,7-7 x 100-75
    - up 10 each
    Face Pulls
    9-7,8-8,7-7 x 100-75
    - up 10 each
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

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

    Hypetextensions

    —woo hoo!
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #5738
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 June 30, 2019 - Legs

    Sleep 3.5+3=6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-15,16-12,13-11 x 175-145
    Nautilus Lying Leg Curl
    15, 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
    15-12-11,13-11-11,12-10-10 x 180-150-130


    CALVES —. Postponed. No time
    But left here for copy/paste next time
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    19-12-11,15-9-7,12-7-6 x 170-140-120
    Seated Calf
    17-15, 15-11, 12-10 x 100-75

    Ab Coaster - Straight
    25-18-14

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

  9. #5739
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 July 1, 2019 - Back and Biceps

    — also calves

    Slept 3+3=6 hours.

    CALVES —. Postponed from yesterday
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    19-13-11,15-9-8,12-8-7 x 170-140-120
    Seated Calf
    17-15, 15-11, 12-10 x 100-75


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11-11,10-9-9,10-8-9 x 150-125-100
    T-Bar Rows
    11-9,10-9,9-8 x 90-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    12-9,10-8,9-8 x 45-35
    Cable E-Z Curl
    17-12-12,14-10-10,13-10-9 x 65-55-45


    Farmers Walk -
    60-30 seconds x 65-45

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

    Ab Coaster -
    19-13-10 - Alternating

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

  10. #5740
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 July 2, 2019 - Chest, Triceps & Delts

    Slept 4.5+2+2=8.5 hours

    Rotator Cuff Exercises


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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-17-15,18-15-15,15-12-13 x 115-80-45
    Rope Triceps Pushdown
    12-10,110-10,11-10 x 110-85
    - up 10 each
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    7-5,6-6,5-5 x 45-35
    Cable Upright Row
    9-7,8-8,7-7 x 100-75
    Face Pulls
    9-7,8-8,7-7 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

  11. #5741
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 July 3, 2019 - Legs

    Sleep 5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-15,16-12,14-11 x 175-145
    Nautilus Lying Leg Curl
    9, 9, 8 x 70 (no drop set)
    — UP 10

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    16-11-11,13-11-11,13-11-11 x 180-150-130


    CALVES —. Postponed. No time
    But left here for copy/paste next time
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    19-14-13,15-9-8,12-9-7 x 170-140-120
    Seated Calf
    18-15, 15-11, 12-10 x 100-75

    Ab Coaster - Straight
    25-18-14

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

  12. #5742
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 July 4, 2019 - Back and Biceps

    Slept 6.5 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11-11,10-9-9,10-8-9 x 150-125-100
    T-Bar Rows
    11-9,10-9,9-8 x 90-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    12-9,11-8,9-8 x 45-35
    Cable E-Z Curl
    17-12-12,14-11-11,13-10-9 x 65-55-45


    Farmers Walk -
    60-30 seconds x 65-45

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

    Ab Coaster -
    19-13-10 - Alternating



    Happy Independence Day
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #5743
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 July 5, 2019 - Chest, Triceps & Delts

    Slept 6+1=7 hours

    Rotator Cuff Exercises


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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-17-16,17-15-15,16-13-12 x 115-80-45
    Rope Triceps Pushdown
    12-11,11-10,11-10 x 110-85
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    7-6,6-6,5-5 x 45-35
    Cable Upright Row
    9-8,8-8,7-7 x 100-75
    Face Pulls
    9-8,8-8,7-7 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

  14. #5744
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 July 6, 2019 - Legs

    Sleep 7 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-15,16-12,14-12 x 175-145
    Nautilus Lying Leg Curl
    10, 9, 8 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    16-12-11,13-11-11,13-11-11 x 180-150-130


    CALVES —. Postponed. No time
    But left here for copy/paste next time
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    19-14-13,15-11-9,12-9-8 x 170-140-120
    Seated Calf
    18-14, 15-11, 13-10 x 100-75

    Ab Coaster - Straight
    25-18-14

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

  15. #5745
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 July 8, 2019 - Back and Biceps

    Slept 4+3.5=7.5 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11-11,11-9-9,10-8-9 x 150-125-100
    T-Bar Rows
    11-10,10-9,9-8 x 90-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    12-10,11-9,9-9 x 45-35
    Cable E-Z Curl
    17-13-12,14-12-11,13-10-10 x 65-55-45


    Farmers Walk -
    60-30 seconds x 65-45

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

    Ab Coaster -
    19-13-10
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #5746
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 July 9, 2019 - Chest, Triceps & Delts

    Slept 3+3.5=6.5 hours

    Rotator Cuff Exercises


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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-17-16,17-16-15,16-13-13 x 115-80-45
    Rope Triceps Pushdown
    12-11,11-10,11-10 x 110-85
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    7-6,6-6,6-5 x 45-35
    Cable Upright Row
    10-8,8-8,7-7 x 100-75
    Face Pulls
    10-8,8-8,7-7 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

  17. #5747
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 July 10, 2019 - Legs

    Sleep 3.5+3=6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-15,16-13,14-12 x 175-145
    Nautilus Lying Leg Curl
    10, 9, 8 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    16-12-12,13-12-11,13-12-11 x 180-150-130


    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    20-15-13,16-12-11,13-12-11 x 170-140-120
    - UP next time
    Seated Calf
    18-14, 15-11, 14-10 x 100-75

    Ab Coaster - Straight
    25-18-14

    --------------------------------------------------------------
    Available as a rep
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  18. #5748
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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)
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    Thursday July 11, 2019 - Back and Biceps

    Slept 6 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11-11,11-9-9,10-8-9 x 150-125-100
    T-Bar Rows
    11-10,10-9,9-8 x 90-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    12-10,12-9,10-9 x 45-35
    Cable E-Z Curl
    18-13-13,14-12-12,14-10-10 x 65-55-45


    Farmers Walk -
    60-30 seconds x 65-45

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

    Ab Coaster -
    19-13-10
    --------------------------------------------------------------
    Available as a rep
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  19. #5749
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,469
    Rep Power: 20669
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
    JohnButz is offline
    Doing great work in here Brother! I emailed you back, but I'm not sure if you got it. I started a new thread a while back, and actually ran into the same problem with errors, but did find a workaround.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  20. #5750
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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)
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    Friday July 12, 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.
    17, 11 x 45 - SKIPPED (chest)

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-17-16,17-16-15616-13-13 x 115-80-45
    Rope Triceps Pushdown
    12-11,11-10,11-10 x 110-85
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    7-7,6-6,6-5 x 45-35
    Cable Upright Row
    11-8,8-8,7-7 x 100-75
    Face Pulls
    11-8,8-8,7-7 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

  21. #5751
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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
    Glad you are back and found a workaround. I sent a text to Lisa and she confirmed you decompressed a bit from social media. I didn’t get the email but let me check the junk folder...

    How’s business?
    --------------------------------------------------------------
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  22. #5752
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,469
    Rep Power: 20669
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
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    Originally Posted by kconnell View Post
    Glad you are back and found a workaround. I sent a text to Lisa and she confirmed you decompressed a bit from social media. I didn’t get the email but let me check the junk folder...

    How’s business?
    Business is excellent! I scaled down the menu a bit. Working a ton, but very happy to be back where I belong. I deleted FB, just wasn't enjoying it anymore. Hope you and the family are well. I appreciate the check-in.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  23. #5753
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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
    Originally Posted by JohnButz View Post
    Business is excellent! I scaled down the menu a bit. Working a ton, but very happy to be back where I belong. I deleted FB, just wasn't enjoying it anymore. Hope you and the family are well. I appreciate the check-in.
    I saw you deleted FB but was also inactive here. I was just concerned you weren’t ‘mad at the world’ or anything!

    Glad the restaurant is doing well. I still want to come up that way and eat there, see you and Lisa, etc.

    What’s your favorite thing on the menu?

    For me, things are roughly the same. I have been doing some PRs with some of the exercises for reps. IOW, heaviest weight used for reps. I’ve gotten back into some old hobbies and been spending more time with the family.

    I never received your email, BTW.
    Last edited by kconnell; 07-13-2019 at 10:06 AM.
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  24. #5754
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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 July 16, 2019 - Legs

    Sleep 5+3.5=8.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-15,16-13,15-12 x 175-145
    Nautilus Lying Leg Curl
    10, 9, 9 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    17-12-12,14-12-10,13-11-10 x 180-150-130


    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    10-1-08,9-7-6,9-7-6 x 180-150-130
    - UP 10 each
    Seated Calf
    18-14, 15-11, 15-10 x 100-75

    Ab Coaster - Straight
    25-18-14



    Other than last night, I haven’t slept well. Thursday I started burning a couple of huge trees that I dropped over a year ago. I didn’t want the fire to spread so I didn’t sleep well (4.5 hours). So I’ve been under some stress. My right eye twitches occasionally and it feels like I’m getting a fever blister on my lip. All indications of high stress. I plan for a Sunday afternoon nap. I think I need a Delia’s from the weights too but will probably put that off a month. Still making some gains.
    --------------------------------------------------------------
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  25. #5755
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,469
    Rep Power: 20669
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    JohnButz is offline
    Originally Posted by kconnell View Post
    I saw you deleted FB but was also inactive here. I was just concerned you weren’t ‘mad at the world’ or anything!

    Glad the restaurant is doing well. I still want to come up that way and eat there, see you and Lisa, etc.

    What’s your favorite thing on the menu?

    For me, things are roughly the same. I have been doing some PRs with some of the exercises for reps. IOW, heaviest weight used for reps. I’ve gotten back into some old hobbies and been spending more time with the family.

    I never received your email, BTW.
    Yeah Brother, I just grew tired of social media in general. I'll post an occasional training vid on instagram, but that's about all. It would be awesome to have you visit!



    Originally Posted by kconnell View Post
    Saturday July 16, 2019 - Legs

    Sleep 5+3.5=8.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-15,16-13,15-12 x 175-145
    Nautilus Lying Leg Curl
    10, 9, 9 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    17-12-12,14-12-10,13-11-10 x 180-150-130


    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    10-1-08,9-7-6,9-7-6 x 180-150-130
    - UP 10 each
    Seated Calf
    18-14, 15-11, 15-10 x 100-75

    Ab Coaster - Straight
    25-18-14



    Other than last night, I haven’t slept well. Thursday I started burning a couple of huge trees that I dropped over a year ago. I didn’t want the fire to spread so I didn’t sleep well (4.5 hours). So I’ve been under some stress. My right eye twitches occasionally and it feels like I’m getting a fever blister on my lip. All indications of high stress. I plan for a Sunday afternoon nap. I think I need a Delia’s from the weights too but will probably put that off a month. Still making some gains.
    Still making gains despite less than ideal circumstances! The deload might be wise. Try to get some rest this weekend if you can. Your workouts are looking Great!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  26. #5756
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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
    Originally Posted by JohnButz View Post
    Yeah Brother, I just grew tired of social media in general. I'll post an occasional training vid on instagram, but that's about all. It would be awesome to have you visit!





    Still making gains despite less than ideal circumstances! The deload might be wise. Try to get some rest this weekend if you can. Your workouts are looking Great!
    Thanks John. Well I’m on a forced deload. I was burning a few large downed trees and had to move some of them. Let’s just say a guy nearly 60 (did I say that??) shouldn’t be picking up large branches and throwing them around. Basically it’s my left bicep. Sorest it’s ever been. Last night I tried to move some more that didn’t burn. Yep. That’s what did it. No back/biceps work for a while and one more day off in general.
    --------------------------------------------------------------
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  27. #5757
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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)
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    Wednesday July 17, 2019 - Chest, Triceps & Delts

    Slept 6+1=7 hours

    Rotator Cuff Exercises

    ****
    Left bicep is better; however, I can tell it’s not healed. Besides Monday it felt better and I moved more logs and reinjured it, so I knew exactly what caused it. Dropped weight considerably on the bench dips because the biceps shorten at the low end. Kept weight same on push downs. Skipped shoulders because every exercise has at least static biceps work, especially the lateral head.

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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-20, 18-18, 18-18 x 80-45
    Rope Triceps Pushdown
    12-11,11-10,11-10 x 110-85
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    Skipped shoulders

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    7-7,6-6,6-5 x 45-35
    Cable Upright Row
    11-8,8-8,7-7 x 100-75
    Face Pulls
    11-8,8-8,7-7 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
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  28. #5758
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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)
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    Friday July 19, 2019 - Legs

    Sleep 6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-15,16-13,15-12 x 175-145
    Nautilus Lying Leg Curl
    10, 10, 9 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    17-12-12,15-12-10,13-14-11 x 180-150-130


    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    11-9-9,9-7-6,9-7-6 x 180-150-130
    Seated Calf
    18-14, 15-11, 15-12 x 100-75

    Ab Coaster - Straight
    25-18-14



    Wasn’t really ‘into it’ but ended up pretty good workout. My left bicep was hurting again when I woke. I think it cramped because I had my arms close in. Took a while but it actually feels some better now after the leg workout. I still won’t do a back/bicep workout this week. Actually since I have other commitments I may not workout the remainder of this week.
    --------------------------------------------------------------
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  29. #5759
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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)
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    Friday July 19, 2019 - Chest, Triceps & Delts

    Slept 6.5 hours

    Left bicep felt much better but I’m still not going to exercise it directly. So I decided to do triceps and delta. Did full amount except the first weight on lateral raises.


    Rotator Cuff Exercises


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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-17-16,17-16-15616-13-13 x 115-80-45
    Rope Triceps Pushdown
    12-11,11-11,10-10 x 110-85
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

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

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

    Hypetextensions


    Was concerned about the bicep during lateral raises and face pulls. Pulls. They use the bicep. I felt it a little. Ok. A little is good because that may actually help it heal; however, I was concentrating extremely hard on the shoulders, which is what I’m supposed to do. We will see next week but I’ll start with legs and then back/biceps.
    --------------------------------------------------------------
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  30. #5760
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,631
    Rep Power: 1952
    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)
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    Monday July 19, 2019 - Legs

    Sleep 4+2.5=6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-15,16-13,14-12 x 175-145
    Nautilus Lying Leg Curl
    10, 10, 9 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    17-12-12,15-12-10,15-11-11 x 180-150-130


    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    12-9-9,10-7-6,9-7-6 x 180-150-130
    Seated Calf
    18-14, 15-11, 15-12 x 100-75

    Ab Coaster - Straight
    25-18-14



    I plan on doing back/biceps tomorrow
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