Thursday January 2, 2020 - Back and Biceps
Slept 4.5 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
16,14,13 x 130 -
High Pulls
16,13 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,12,11 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 -
—
|
-
01-02-2020, 07:35 AM #5881--------------------------------------------------------------
Available as a rep
-
01-03-2020, 06:57 AM #5882
Friday January 3, 202 - Chest, Triceps & Delts
Slept 7 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
2-Arm Dual Lower Crossover
15,13 x 35
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,15 @ 1st lug (20 degrees)
Flat Cable Tri Extension
13,12,12,10 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
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
01-04-2020, 09:50 AM #5883
Saturday January 4, 2020 - Legs
Sleep 7 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
13,13,11 x 225 -
—SKIPPED
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
-
01-06-2020, 06:26 AM #5884
Monday January 6, 2020 - Back and Biceps
Slept 4.5+2=6.5 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
16,15,14 x 130 -
High Pulls
16,14 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,14,12 x 60
Cable Preacher Curl
14,12 x 60
- SKIPPED. Right wrist felt weird
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
-
-
01-07-2020, 07:08 AM #5885
Tuesday January 7, 2020 - Chest, Triceps & Delts
Slept 6.5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
2-Arm Dual Lower Crossover
15,13 x 35
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,15 @ 1st lug (20 degrees)
Flat Cable Tri Extension
13,12,12,10 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
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—
Don’t know what I did to my right wrist but it really affected me and doing the triceps extensions (skull crushers). Only went down halfway--------------------------------------------------------------
Available as a rep
-
01-08-2020, 07:25 AM #5886
Wednesday January 8, 2020 - Legs
Sleep 5.5 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
13,13,12 x 225 -
—SKIPPED
LEG PRESS — 15 second between sets
45-Degree Leg Press
10,11,10,9 x 535 - UP 25
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
-
01-09-2020, 08:01 AM #5887
Thursday January 9, 2020 - Back and Biceps
Slept 5+3=8 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
16,15,14 x 130 -
High Pulls
16,14 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,14,12 x 60
Cable Preacher Curl
14,13 x 60
- SKIPPED. Right wrist felt weird but better
Farmers Walk - No rest between
45-35 pounds x 3-2 minutes
— SKIPPED
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—--------------------------------------------------------------
Available as a rep
-
01-10-2020, 05:32 AM #5888
Friday January 10, 2020 - Chest, Triceps & Delts
Slept 6 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST — SKIPPED
2-Arm Dual Lower Crossover
15,13 x 35
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,15 @ 1st lug (20 degrees)
Flat Cable Tri Extension
13,12,12,10 x 100
— May add kickbacks later
****** had to stop the extensions. Sharp pain in right wrist just getting set up. Was able to do everything else.
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
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
01-11-2020, 05:44 AM #5889
Saturday January 11, 2020 - Legs
Sleep 5.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80 — SKIPPED
DID 2 sets of seated leg curls instead
SLDs
12,12 x 185 — down in reps due to wrist and used a wristband
QUADRICEPS
-----
Smith Squats
13,13,12 x 225 -
—SKIPPED
LEG PRESS — 15 second between sets
45-Degree Leg Press
10,11,10,9 x 535 - UP 25
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,10,8 x 130
Standing Calf
15,12,10 x 110
Ab Coaster - Straight
25-18-14
—Last edited by kconnell; 01-11-2020 at 07:00 AM.
--------------------------------------------------------------
Available as a rep
-
01-12-2020, 07:07 AM #5890
Sunday January 12, 2020 - Back and Biceps
Slept 7.2 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
16,14 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,14,12 x 60
Cable Preacher Curl
14,13 x 60
- SKIPPED. Right wrist better
Farmers Walk - No rest between
45-35 pounds x 3-2 minutes
— SKIPPED
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—
Upping dose yesterday of turmeric (curcummin) from 4-5 to 10 a day seemed to help.--------------------------------------------------------------
Available as a rep
-
01-13-2020, 06:34 AM #5891
Just a note....
The ‘reset’ of calves, where I firmly concentrated on keeping the stretch at 1-2 seconds and then ‘think’ rise on heels’ as high as I could for a hard contraction for 2 seconds paid off. I’m sore. Like real sore even now.
Just goes to show a re-emphasis on mind-muscle is better than more weight.--------------------------------------------------------------
Available as a rep
-
01-13-2020, 07:03 AM #5892
Monday January 13, 2020 - Chest, Triceps & Delts
Slept 6.5+1=7.5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
16,13 x 35
TRICEPS - 2 seconds peak contraction
Close-grip Pushups
10, 8 - Lateral Emphasis
Flat Cable Tri Extension
13,12,12,10 x 100
— May add kickbacks later
****** obviously wrist is better! Will continue with the turmeric at 10 caps
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,9 x 25
— reset like calves. Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
01-14-2020, 04:45 PM #5893
Tuesday January 14, 2020 - Legs
Sleep 6.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
DID 2 sets of seated leg curls instead
SLDs
10,8 x 185 — ‘reset’. Emphasize Stretch
QUADRICEPS
-----
Smith Squats
13,13,12 x 225 -
—SKIPPED
LEG PRESS — 15 second between sets
45-Degree Leg Press
11,12,11,10 x 535 -
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,10,9 x 130
Standing Calf
15,12,10 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
01-15-2020, 10:18 AM #5894
Wednesday January 15, 2020 - Back and Biceps
Slept 4+1+0.5=5.5 Hours. Ug
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
14,12x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,14,12 x 60
Cable Preacher Curl
15,13 x 60
Right wrist better
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
-
01-16-2020, 07:00 AM #5895
Thursday January 16, 2020 - Chest, Triceps & Delts
Slept 6.5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
16,13 x 35
TRICEPS - 2 seconds peak contraction
Close-grip Pushups
10, 8 - Lateral Emphasis
Flat Cable Tri Extension
14,12,11,11 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
01-17-2020, 07:11 AM #5896
Friday January 17, 2020 - Legs
Sleep 6.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
10,8 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
14,13,12 x 225 -
—
LEG PRESS — 15 second between sets
45-Degree Leg Press
13,12,12,10 x 535 -
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,10,9 x 130
Standing Calf
15,13,10 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
-
01-20-2020, 06:50 AM #5897
Monday January 20, 2020 - Back and Biceps
Slept 7.5 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
14,12 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,14,13 x 60
Cable Preacher Curl
15,13 x 60
Right wrist better
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes
—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10
—--------------------------------------------------------------
Available as a rep
-
01-21-2020, 07:41 AM #5898
Tuesday January 21, 2020 - Chest, Triceps & Delts
Slept 6 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
16,14 x 35
TRICEPS - 2 seconds peak contraction
Close-grip Pushups
10, 8 - Lateral Emphasis
Flat Cable Tri Extension
14,13,11,10 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
01-21-2020, 10:27 AM #5899
-
01-22-2020, 09:05 AM #5900
Wednesday January 22, 2020 - Legs
Sleep 5.5+1=6.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
10,9 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
15,14,13 x 225 -
—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14,14,13,11x 535 -
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,11,9 x 130
Standing Calf
13,13,10 x 110
Ab Coaster - Straight
28-18-14
—--------------------------------------------------------------
Available as a rep
-
-
01-22-2020, 11:04 AM #5901
-
01-23-2020, 07:01 AM #5902
Thursday January 24, 2020 - Back and Biceps
Slept 6 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
14,13 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,14,13 x 60
Cable Preacher Curl
15,13 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes
—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10
—--------------------------------------------------------------
Available as a rep
-
01-23-2020, 08:45 AM #5903
-
01-24-2020, 08:36 AM #5904
Friday January 25, 2020 - Chest, Triceps & Delts
Slept 6+1.5=7.5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
17,14 x 35
TRICEPS - 2 seconds peak contraction
Close-grip Pushups
10, 9 - Lateral Emphasis
Flat Cable Tri Extension
14,13,13,12 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
02-01-2020, 11:14 AM #5905
Saturday February 1, 2020 - Legs
Sleep 4+1.5+1.5+0.5= 7.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
10,9 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
15,15,13 x 225 -
—SKIPPED
-Still sore from a 3-day ski trip.
LEG PRESS — 15 second between sets
45-Degree Leg Press
14,14,13,11x 535 -
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,11,9 x 130
Standing Calf
13,13,10 x 110
Ab Coaster - Straight
28-18-14
—--------------------------------------------------------------
Available as a rep
-
02-03-2020, 06:19 AM #5906
Monday February 3, 2020 - Back and Biceps
Slept 4,5 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
14,13 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
17,14,13 x 60
Cable Preacher Curl
15,13 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes
—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10
—--------------------------------------------------------------
Available as a rep
-
02-06-2020, 07:20 AM #5907
Thursday February 5, 2020 - Chest, Triceps & Delts
Slept 6+2=8 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST —
2-Arm Dual Lower Crossover
17,14 x 35
TRICEPS - 2 seconds peak contraction
Close-grip Pushups
10, 9 - Lateral Emphasis
Flat Cable Tri Extension
14,14,12,12 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,9,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—
Yesterday used a tractor to spread 3 16-yard trucks of dirt. Sore legs.--------------------------------------------------------------
Available as a rep
-
02-08-2020, 10:26 AM #5908
Friday February 7, 2020 - Legs
Sleep 7.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
11,9 x 185 — Emphasize Stretch
QUADRICEPS
-----
Smith Squats
15,15,13 x 225 -
—SKIPPED
-Still sore from a 3-day ski trip.
LEG PRESS — 15 second between sets
45-Degree Leg Press
14,14,13,11x 535 -
CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,11,9 x 130
Standing Calf
13,13,10 x 110
Ab Coaster - Straight
28-18-14
—--------------------------------------------------------------
Available as a rep
-
-
02-08-2020, 10:28 AM #5909
Saturday February 8, 2020 - Back and Biceps
Slept 7 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
15,13 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
17,15,13 x 60
Cable Preacher Curl
15,13 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes
—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10
—--------------------------------------------------------------
Available as a rep
-
02-09-2020, 05:59 AM #5910
Sunday February 9, 2020 - Chest, Triceps & Delts
Slept y Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,14 x 35
TRICEPS - 2 seconds peak contraction
Close-grip Pushups
11, 9 - Lateral Emphasis
Flat Cable Tri Extension
14,15,13,12 x 100
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,9,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
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