The League of Extraordinary Gentlemen

[kconnell]

Wednesday November 27, 2019 - Chest, Triceps & Delts

Slept 4.5+0.5=5 Hours

Peak contraction for 2 seconds. 3 second cadence.


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
17,15 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
15,15,13,13 x 90
-added a set
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,10 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,10 x 25

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

Hypetextensions
—

[kconnell]

Friday November 29, 2019 - Legs

Sleep 6.8 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,11 x 80
SLDs
13,11 x 185

QUADRICEPS
-----
Smith Squats
15,14,13 x 205

LEG PRESS —
45-Degree Leg Press
15,24,13 x 510. -

CALVES
————
Seated Calf
13,11,10 x 130 - up 25
Standing Calf
17,15,14 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Saturday November 30, 2019 - Back and Biceps

Slept 6.5 hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
13,12,10 x 130 - UP 5
High Pulls
12,11 x 130 - UP 5


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,1513 x 55
Cable Preacher Curl
16,14 x 55

Had a PM where it was suggested to do lighter weight and longer time for Farmers. Good suggestion.
Farmers Walk -
45-35 pounds x 3-2 minutes

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

Ab Coaster - Alternating Sides
19-13-10 -
—

[kconnell]

Sunday December 1, 2019 - Chest, Triceps & Delts

Slept 7 Hours

Peak contraction for 2 seconds. 3 second cadence.


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
17,16 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
16,15,13,13 x 90
-added a set
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,11 x 25

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

Hypetextensions
—

[kconnell]

Monday December 2, 2019 - Legs

Sleep 7 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 80
SLDs
13,12 x 185

QUADRICEPS
-----
Smith Squats
16,14,13 x 205

LEG PRESS — SKIPPED
45-Degree Leg Press
15,24,13 x 510. -

CALVES
————
Seated Calf
14,11,11 x 130 - up 25
Standing Calf
17,15,14 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Tuesday December 3, 2019 - Back and Biceps

Slept 6.5 hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
13,12,11 x 130 -
High Pulls
13,11 x 130 -


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,15,13 x 55
Cable Preacher Curl
16,14 x 55

Farmers Walk - No rest between
45-35 pounds x 3-2.5 minutes

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

Ab Coaster - Alternating Sides
19-13-10 -
—

[kconnell]

Wednesday December 4, 2019 - Chest, Triceps & Delts

Slept 6+0.5=6.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


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
17,16 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
17,16,15,14 x 90
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,11 x 25

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

Hypetextensions
—

[kconnell]

Wednesday December 11, 2019 - Legs

Sleep 6+2=8 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 80
SLDs
13,12 x 185

QUADRICEPS
-----
Smith Squats
16,14,13 x 205

LEG PRESS — 15 second between sets
45-Degree Leg Press
15,14,13 x 510. -

CALVES
————
Seated Calf
16,13,11 x 130 - up 25
Standing Calf
17,15,14 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Thursday December 12, 2019 - Back and Biceps

Slept 6 hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
14,12,11 x 130 -
High Pulls
13,12 x 130 -


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,15,13 x 55
Cable Preacher Curl
17,14 x 55

Farmers Walk - No rest between
45-35 pounds x 3-2.5 minutes

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

Ab Coaster - Alternating Sides
19-13-10 -
—

[kconnell]

Friday December 13, 2019 - Chest, Triceps & Delts

Slept 6 Hours

Peak contraction for 2 seconds. 3 second cadence.


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
18,17 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
17,16,15,14 x 90
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,11 x 25

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

Hypetextensions
—

[kconnell]

Saturday December 14, 2019 - Legs

Sleep 6 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 80
SLDs
13,12 x 185

QUADRICEPS
-----
Smith Squats
16,15,25 x 205

LEG PRESS — 15 second between sets
45-Degree Leg Press
14,13,13 x 510. -

CALVES
————
Seated Calf
16,13,11 x 130 - up 25
Standing Calf
17,15,14 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Monday December 16, 2019 - Chest, Triceps & Delts

Slept 4+2+1=7 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises SKIPPED



CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 25

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,17 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
17,16,16,14 x 90
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,11 x 25

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

Hypetextensions
—

[kconnell]

Tuesday December 17, 2019 - Legs

Sleep 2.5.+3.5=6 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,12 x 80
SLDs
13,12 x 185

QUADRICEPS
-----
Smith Squats
16,16,15 x 205

LEG PRESS — 15 second between sets
45-Degree Leg Press
15,14,13 x 510. -

CALVES
————
Seated Calf
16,13,11 x 130 - up 25
Standing Calf
17,15,14 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Wednesday December 18, 2019 - Back and Biceps

Slept 6+2=8 hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
15,13,11 x 130 -
High Pulls
15,13 x 130 -

—UP next time
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
18,16,13 x 55
Cable Preacher Curl
17,15 x 55

Farmers Walk - No rest between
45-35 pounds x 3-2 minutes

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

Ab Coaster - Alternating Sides
19-13-10 -
—

[charlievanriper]

just to show I'm still Extraordinary and still in the game

Heres some current Power work @61 years old






talk to ya another time

[kconnell]

just to show I'm still Extraordinary and still in the game

Heres some current Power work @61 years old






talk to ya another time

Thanks for stopping by and sharing Charlie! 61 is right around the corner. Looking good.

[kconnell]

Thursday December 19, 2019 - Chest, Triceps & Delts

Slept 6.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises SKIPPED



CHEST
2-Arm Dual Lower Crossover
10,8 x 35

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,17 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
18,17,16,15 x 90
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,11 x 25

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

Hypetextensions
—

[JohnButz]

Working hard as always! Great job Brother. The painting receives nearly daily accolades. Great talent!

[kconnell]

Working hard as always! Great job Brother. The painting receives nearly daily accolades. Great talent!

Thanks John!

Business orders still up?

[kconnell]

Friday December 20, 2019 - Legs

Sleep 7+1=8 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13 x 80
SLDs
14,12 x 185

QUADRICEPS
-----
Smith Squats
18,16,15 x 205

LEG PRESS — 15 second between sets
45-Degree Leg Press
17,16,15 x 510. -

CALVES
————
Seated Calf
17,15,14 x 130 - up 25
Standing Calf
17,15,14 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Sunday December 22, 2019 - Back and Biceps

Slept 6.5 hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
15,13,12 x 130 -
High Pulls
15,13 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13 ,11,9 x 60
Cable Preacher Curl
13,11 x 60

SKIPPED
Farmers Walk - No rest between
45-35 pounds x 3-2 minutes

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

Ab Coaster - Alternating Sides
19-13-10 - SKIPPED
—

[kconnell]

Tuesday Christmas Eve, 2019 - Chest, Triceps & Delts

Slept 6 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST
2-Arm Dual Lower Crossover
15,11 x 35

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
20,17 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
18,17,17,15 x 90
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,12 x 25

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

Hypetextensions
—

[JohnButz]

Thanks Keith! We were open for Christmas Eve and I was surprised at how busy it was. Hope you and the family have a Merry Christmas!

[kconnell]

Wednesday December 25, 2019 - Legs

Sleep 5 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13 x 80
SLDs
14,13 x 185

QUADRICEPS
-----
Smith Squats
10,9,9 x 225 - up 20

LEG PRESS — 15 second between sets
45-Degree Leg Press
17,17,15 x 510. -

CALVES
————
Seated Calf
17,15,14 x 130
Standing Calf
17,15,14 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Thursday December 26, 2019 - Back and Biceps

Slept 3.5+4.5= 8 Hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
15,14,12 x 130 -
High Pulls
15,13 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13 ,11,11 x 60
Cable Preacher Curl
13,11 x 60

SKIPPED
Farmers Walk - No rest between
45-35 pounds x 3-2 minutes

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

Ab Coaster - Alternating Sides
19-13-10 -
—

[kconnell]

Friday December 27, 2019 - Chest, Triceps & Delts

Slept 8 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST
2-Arm Dual Lower Crossover
15,12 x 35

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
17,14 @ 1st lug (20 degrees)
Flat Cable Tri Extension
12,11,11,9 x 100–UP 10
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,12 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,12 x 25

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

Hypetextensions
—

[kconnell]

Saturday December 28, 2019 - Legs

Sleep 7 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
14,13 x 185

QUADRICEPS
-----
Smith Squats
11,10,9 x 225 -

LEG PRESS — 15 second between sets
45-Degree Leg Press
17,17,15 x 510. -

CALVES
————
Seated Calf
17,15,14 x 130
Standing Calf
17,15,14 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Monday December 30, 2019 - Back and Biceps

Slept 6 Hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
16,14,12 x 130 -
High Pulls
15,13 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,12,11 x 60
Cable Preacher Curl
13,12 x 60

Farmers Walk - No rest between
45-35 pounds x 3-2 minutes

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

Ab Coaster - Alternating Sides
19-13-10 -
—

[kconnell]

Tuesday December 31, 2019 - Chest, Triceps & Delts

Slept 6 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST
2-Arm Dual Lower Crossover
15,12 x 35

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
17,15 @ 1st lug (20 degrees)
Flat Cable Tri Extension
13,12,11,10 x 100
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,12 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,12 x 25

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

Hypetextensions
—

[kconnell]

Wednesday January 1, 2020 - Legs

Sleep 4+2=6 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
15,13 x 185

QUADRICEPS
-----
Smith Squats
12,12,10 x 225 -

LEG PRESS — 15 second between sets
45-Degree Leg Press
18,17,15 x 510. - UP next time

CALVES
————
Seated Calf
17,15,14 x 130
Standing Calf
17,15,13 x 110

Ab Coaster - Straight
25-18-14
—