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  1. #5851
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #5852
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #5853
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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 -
    Last edited by kconnell; 12-02-2019 at 07:28 AM.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #5854
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #5855
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #5856
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #5857
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #5858
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #5859
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #5860
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #5861
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #5862
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #5863
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #5864
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #5865
    Unstoppable & Drugfree charlievanriper's Avatar
    Join Date: Apr 2007
    Location: Phoenix, Arizona, United States
    Posts: 6,907
    Rep Power: 8853
    charlievanriper is a name known to all. (+5000) charlievanriper is a name known to all. (+5000) charlievanriper is a name known to all. (+5000) charlievanriper is a name known to all. (+5000) charlievanriper is a name known to all. (+5000) charlievanriper is a name known to all. (+5000) charlievanriper is a name known to all. (+5000) charlievanriper is a name known to all. (+5000) charlievanriper is a name known to all. (+5000) charlievanriper is a name known to all. (+5000) charlievanriper is a name known to all. (+5000)
    charlievanriper is offline
    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
    61 Yr OLD DRUG & HORMONE FREE BODYBUILDER

    A new thread a new focus

    61 NOW NATTY & JACKED

    https://forum.bodybuilding.com/showthread.php?t=177852771

    MY Training SIMPLE Old School Strength Training ..
    OHP - Deads - Bench - Weighted Carries
    Reply With Quote

  16. #5866
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 charlievanriper View Post
    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.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #5867
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #5868
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,477
    Rep Power: 20671
    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
    Working hard as always! Great job Brother. The painting receives nearly daily accolades. Great talent!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  19. #5869
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    Working hard as always! Great job Brother. The painting receives nearly daily accolades. Great talent!
    Thanks John!

    Business orders still up?
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #5870
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #5871
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #5872
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #5873
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,477
    Rep Power: 20671
    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
    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!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  24. #5874
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #5875
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #5876
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #5877
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #5878
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #5879
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #5880
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,675
    Rep Power: 1954
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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