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  1. #5761
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 23, 2019 - Back and Biceps

    Slept 6 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-9-9,11-7-7,10-8-8 x 150-125-100
    T-Bar Rows
    10-10,9-9,9-8 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



    Felt better but a little weird in the left bicep. I couldn’t do as much on back and was able to to the same on biceps. I’m thinking the blood in the muscles will help.
    --------------------------------------------------------------
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  2. #5762
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 24, 2019 - Chest, Triceps & Delts

    Slept 7.5 hours

    Left bicep seems good to go! Full speed ahead!


    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
    20-17-16,18-16-15616-13-13 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
    7-7,6-6,6-5 x 45-35
    Cable Upright Row
    11-10,8-8,7-7 x 100-75
    Face Pulls
    11-10,8-8,7-7 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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  3. #5763
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 26, 2019 - Back and Biceps

    Slept 7 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-9-10,11-9-9,10-8-8 x 150-125-100
    T-Bar Rows
    12-10,9-10,9-8 x 90-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    13-10,12-9,13-10 x 45-35
    Cable E-Z Curl
    19-13-13,14-13-12,14-11-10 x 65-55-45
    - Up next time

    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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  4. #5764
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 27, 2019 - Chest, Triceps & Delts

    Slept 6+1.5=7.5 hours

    Experienced some rotator cuff issues in my left side but the back/biceps work improved it greatly yesterday. This tells me I need to add bent over laterals and stiff arm high pulley rotator work.


    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
    20-17-16,18-16-16,16-14-13 x 115-80-45
    Rope Triceps Pushdown
    14-11,11-11,10-10 x 110-85
    Standing Cable Tri Extension
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    7-7,6-6,6-5 x 45-35
    Cable Upright Row
    11-10,9-8,7-7 x 100-75
    Face Pulls
    11-10,9-8,7-7 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

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

    Hypetextensions



    Great pump! I thought I was getting into ‘overtraining mode’. Maybe I am but the increased sleep and rotator cuff work sure helped me in a good mood!
    --------------------------------------------------------------
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  5. #5765
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 28, 2019 - Legs

    Sleep 3.5 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
    11, 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
    17-13-13,15-13-12,15-11-11 x 180-150-130


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

    Ab Coaster - Straight
    25-18-14



    Even with terrible sleep I was able to get a good leg session in.
    --------------------------------------------------------------
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  6. #5766
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 29, 2019 - Back and Biceps

    Slept 8 hours


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

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    13-10,12-9,12-9 x 45-35
    Cable E-Z Curl
    14-10-10,12-10-9,11-10-9x 75-65-55
    - Up 10 each

    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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  7. #5767
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 31, 2019 - Legs

    Sleep 5.5+3=8.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-15,16-14,14-12 x 175-145
    Nautilus Lying Leg Curl
    11, 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
    17-14-13,15-13-13,15-12-11 x 180-150-130


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

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
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  8. #5768
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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
    August 1, 2019 - Back and Biceps

    Slept5+3=8 hours


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

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    13-10,12-9,12-9 x 45-35
    Cable E-Z Curl
    14-10-10,12-10-9,11-10-9 x 75-65-55

    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

  9. #5769
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 August 2, 2019 - Chest, Triceps & Delts

    Slept 0.5+3.5=4 hours

    Gap of 4 freaking hours between ‘no sleep’


    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
    20-17-16,18-16-15616-13-13 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
    7-7,6-6 x 45-35
    Cable Upright Row
    11-10,8-8 x 100-75
    Face Pulls
    11-10,8-8 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

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

    Hypetextensions



    Decided to only do 2 giant sets for shoulders. I’m spent due to lack of sleep. Now to do a lot of yard work before the rains come.
    --------------------------------------------------------------
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  10. #5770
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 August 3, 2019 - Legs

    8 hours

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


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

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
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  11. #5771
    Registered User NattyMuscle13's Avatar
    Join Date: Aug 2019
    Age: 49
    Posts: 4
    Rep Power: 0
    NattyMuscle13 is on a distinguished road. (+10)
    NattyMuscle13 is offline
    I'm not a fan of counting calories, I don't think it's realistic long term. What's your guy's thoughts of staying in a calorie deficit by eyeballing your food?
    Reply With Quote

  12. #5772
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 August 5, 2019 - Back and Biceps

    Slept 7.5 hours


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

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    13-10,12-9,12-9 x 45-35
    Cable E-Z Curl
    14-12-11,12-10-9,11-10-10 x 75-65-55

    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

  13. #5773
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 NattyMuscle13 View Post
    I'm not a fan of counting calories, I don't think it's realistic long term. What's your guy's thoughts of staying in a calorie deficit by eyeballing your food?
    I haven’t counted calories in quite a few years. I think it’s good for a couple of weeks so you can get a good understanding of what you take in and then you can adjust thereafter as needed.

    Add calories to gain (primarily around the workout), or reduce (and increase aerobic activity) to cut.
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  14. #5774
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 August 6, 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
    20-17-16,18-16-16,16-14-13 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
    7-7,7-6 x 45-35
    Cable Upright Row
    11-11,9-9,7-7 x 100-75
    Face Pulls
    12-11,9-9,,8-7 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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  15. #5775
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 August 7, 2019 - Legs

    Sleep 7 hours

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


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

    Ab Coaster - Straight
    25-18-14



    Wasn’t ‘into it’ but managed to duplicate last time exactly.
    --------------------------------------------------------------
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  16. #5776
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 August 8, 2019 - Back and Biceps

    Slept 3+2.5=5.5 hours
    4 hours in-between

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

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-10,12-9,12-9 x 45-35
    Cable E-Z Curl
    14-12-11,13-10-9,11-10-10 x 75-65-55

    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

  17. #5777
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 August 10, 2019 - Chest, Triceps & Delts

    Slept 6 hours


    Rotator Cuff Exercises


    Reduced workout


    TRICEPS -
    Rope Triceps Pushdown
    18-12,16-12,12-10 x 110-90

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    7-7,7-6 x 45-35

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

  18. #5778
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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
    Started a 2-week deload and hiatus from weights.
    --------------------------------------------------------------
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  19. #5779
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 August 31, 2019 - Legs

    Sleep 7 hours

    Back from a lay-off but it lasted 3 weeks because I have been working on a shed extension (lean-to) and prepping for hurricane Dorian.

    New routine. Actually just playing around with light weights in pure form to get used to it so I don’t get as sore.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Nautilus Lying Leg Curl
    13,12 x 70
    SLDs
    10,10 x 135

    QUADRICEPS
    -----
    Smith Squats
    12,10,10 x 135


    CALVES
    ————
    Seated Calf
    17,16,14 x 100

    Ab Coaster - Straight
    25-18-14

    --------------------------------------------------------------
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  20. #5780
    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
    Good to see you back in action my friend! Stay safe this weekend.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  21. #5781
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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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    Thanks John! The hurricane *should* have its worst impact on me and central Florida Tuesday. It has slowed to 1 mph, so the turn northward May be 100% accurate; however, the Bahamas are getting slammed and there has already been loss of life there.
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  22. #5782
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 September 2, 2019 - Back and Biceps

    Slept 6.5 hours

    New routine. Back after 3 week layoff.

    BACk
    ------
    Seated Row
    12x100, 10-9x125
    T-Bar Rows
    8-8 x 125

    Stretch Between ~8 seconds each set

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    10,9,9 x 45
    Cable Preacher Curl
    10,10 x 55

    Farmers Walk -
    60-30 seconds x 65-45

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

    Ab Coaster -
    19-13-10



    Going light but really wanted to hit it hard. Still sore from legs...
    --------------------------------------------------------------
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  23. #5783
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 September 3, 2019 - Chest, Triceps & Delts

    Slept 2.5+4=6.5 hours

    New routines after 3-week lay-off


    Rotator Cuff Exercises

    Still have a slight issue with left rotator cuff. Noticed the 1-arm stiff-arm rear cable exercise helps. May add bent-over laterals


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

    TRICEPS - 2 seconds peak contraction
    Smith Bar Close-grip Pushups
    14,10 @ 6th lug (45 degrees)
    Decline Cable Tri Extension
    10,10,9 x 80
    — May add kickbacks later

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    8,8 x 25 (no ‘pour’)
    Smith BNP
    7,7 x 90
    Arnold Press - 3 sec tempo
    8,8 x 25

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

    Hypetextensions

    --------------------------------------------------------------
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  24. #5784
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 September 4, 2019 - Legs

    Sleep 7.5 hours

    Added more. Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Nautilus Lying Leg Curl
    13,12 x 70
    SLDs
    11,10 x 135

    QUADRICEPS
    -----
    Smith Squats
    12,10,10 x 135
    45-Degree Leg Press
    16,16 x 405. — Felt extremely light

    CALVES
    ————
    Seated Calf
    18,16,14 x 100
    Standing Calf
    12,12 x 110

    Ab Coaster - Straight
    25-18-14

    --------------------------------------------------------------
    Available as a rep
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  25. #5785
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 September 5, 2019 - Back and Biceps

    Slept 5 hours

    Still easing into it.

    All sets have 2 seconds peak contraction

    BACk
    ------
    Seated Row
    12,12,12 x 125
    T-Bar Rows
    9,8 x 125

    Stretch Between ~8 seconds each set

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    11,9,9 x 45
    Cable Preacher Curl
    10,10 x 55

    Farmers Walk -
    60-30 seconds x 65-45

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

    Ab Coaster -
    19-13-10



    Amazing how sensitive I am after 3 weeks to caffeine. I’m using half of what I used to and with good focus.
    Last edited by kconnell; 09-05-2019 at 09:12 AM.
    --------------------------------------------------------------
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  26. #5786
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 September 6, 2019 - Chest, Triceps & Delts

    Slept 6.5 hours

    Lighter weight but concentrate on form. Peak contraction for 2 seconds.


    Rotator Cuff Exercises


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

    TRICEPS - 2 seconds peak contraction
    Smith Bar Close-grip Pushups
    15,10 @ 6th lug (45 degrees)
    Decline Cable Tri Extension
    12,11,10 x 80
    — May add kickbacks later

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    9,8 x 25 (no ‘pour’)
    Smith BNP
    8,7 x 90
    Arnold Press - 3 sec tempo
    9,8 x 25

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

    Hypetextensions


    Odd how after a 3-week lay-off the weights seem heavier and I’m able to ‘feel’ the muscle work more intensely. I didn’t think I was ‘throwing around the weight’, especially on laterals but I m using less weight and feel it more.
    --------------------------------------------------------------
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  27. #5787
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 September 7, 2019 - Legs

    Sleep 5 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Nautilus Lying Leg Curl
    13,12 x 70
    SLDs
    12,10 x 135

    QUADRICEPS
    -----
    Smith Squats
    14,13,12 x 135

    — SKIPPED LEG PRESS
    45-Degree Leg Press
    16,16 x 405. — Felt extremely light

    CALVES
    ————
    Seated Calf
    19,27,14 x 100
    Standing Calf
    14,12 x 110

    Ab Coaster - Straight
    25-18-14

    —[/QUOTE]

    Skipped presses because I’ve been hard working building an extension (lean-to) onto the shed. 18x15 in size. Putting up the 10 rafters today.
    --------------------------------------------------------------
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  28. #5788
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 September 9, 2019 - Back and Biceps

    Slept 7 hours

    All sets have 2 seconds peak contraction

    BACk
    ------
    Seated Row
    12,12,11 x 125
    High Pulls
    10,9 x 125

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    13,9,9 x 45
    Cable Preacher Curl
    11,10 x 55

    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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  29. #5789
    temporary illusion supramax's Avatar
    Join Date: Mar 2014
    Posts: 3,819
    Rep Power: 16885
    supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000)
    supramax is offline
    Originally Posted by NattyMuscle13 View Post
    I'm not a fan of counting calories, I don't think it's realistic long term. What's your guy's thoughts of staying in a calorie deficit by eyeballing your food?
    I'd rather chew on broken glass than count calories and weigh food.
    All calories are not equal, anyways. Eat only according to the needs of the body and don't eat junk.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  30. #5790
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,632
    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 September 12, 2019 - Legs

    Sleep 7 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    13,12 x 70
    SLDs
    12,10 x 135

    QUADRICEPS
    -----
    Smith Squats
    12,11,10 x 155

    — SKIPPED LEG PRESS
    45-Degree Leg Press
    16,16 x 405. — Felt extremely light

    CALVES
    ————
    Seated Calf
    19,17,15 x 100
    Standing Calf
    14,12 x 110

    Ab Coaster - Straight
    25-18-14



    Skipped shoulders and triceps as I worked them hard the last couple of days working on the shed. Still sore there.
    --------------------------------------------------------------
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