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  1. #5881
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #5882
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  3. #5883
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  4. #5884
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  5. #5885
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
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  6. #5886
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  7. #5887
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  8. #5888
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  9. #5889
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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 08:00 AM.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #5890
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  11. #5891
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    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
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  12. #5892
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  13. #5893
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  14. #5894
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  15. #5895
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  16. #5896
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  17. #5897
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  18. #5898
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  19. #5899
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    11:43 elliptical mile
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #5900
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  21. #5901
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    1.25 mile elliptical 14:45 minutes.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #5902
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  23. #5903
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    1.5 miles elliptical 19:30 minutes
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #5904
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  25. #5905
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  26. #5906
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  27. #5907
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  28. #5908
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  29. #5909
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  30. #5910
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,685
    Rep Power: 1955
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

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