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  1. #5941
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 25, 2020 - Back and Biceps

    Slept 7.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    13,12,11 x 130 -
    High Pulls
    12,10,9 x 130 -

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    18,16,15 x 60
    Cable Preacher Curl
    16,15 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

  2. #5942
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 26, 2020 - Chest, Triceps & Delts

    Slept 4+2=6 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST — SKIPPED
    2-Arm Dual Lower Crossover
    17,15 x 35

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    13 11 - Lateral Emphasis
    Flat Cable Tri Extension
    18,16,15,14 x 100 — UP next time



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,9 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
    14,12 x 25

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

    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
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  3. #5943
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 27, 2020 - Legs

    Sleep 7.5 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    14,13,11 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped

    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    16,12,11 x 130
    Standing Calf
    14,13,12 x 110

    Ab Coaster - Straight
    28-18-14 -

    --------------------------------------------------------------
    Available as a rep
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  4. #5944
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 28, 2020 - Back and Biceps

    Slept 5.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    14,12,11 x 130 -
    High Pulls
    13,11,10 x 130 -

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    18,16,15 x 60
    Cable Preacher Curl
    16,15 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

  5. #5945
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 29, 2020 - Chest, Triceps & Delts

    Slept 7 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    12,8 x 45 — UP 10

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    13 11 - Lateral Emphasis
    Flat Cable Tri Extension
    13,11,10,9 x 110 — UP 10



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,9 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
    14,13 x 25

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

    Hypetextensions
    15,14

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

  6. #5946
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 30, 2020 - Legs

    Sleep 6.5 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    14,13,12 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped

    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    16,13,11 x 130
    Standing Calf
    14,13,12 x 110

    Ab Coaster - Straight
    28-18-14 -



    Yesterday, I got the Leg Extension assembled. I won’t be able to recover it for well over a month. Did 2 sets:

    10x140, 8x150

    --------------------------------------------------------------
    Available as a rep
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  7. #5947
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 31, 2020 - Back and Biceps

    Slept 5.5+1=6.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    14,13,11 x 130 -
    High Pulls
    13,11,10 x 130 -

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    18,16,15 x 60
    Cable Preacher Curl
    16,15 x 60
    Nautilus Super Pullover
    8,7 x 140

    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. —



    Got both Nautilus machines put together! My goal was to have the Super Pullover assembles in time for a back workout. I still need to do some touch up paint but it took a while to get that pullover put together. Also need to finish cleaning the covers and put them back on it.
    --------------------------------------------------------------
    Available as a rep
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  8. #5948
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 1, 2020 - Chest, Triceps & Delts

    Slept 5 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    12,9 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    13 11 - Lateral Emphasis
    Flat Cable Tri Extension
    13,11,11,9 x 110 —



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,9 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
    14,13 x 25

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

    Hypetextensions
    15,14



    Need a day off. Maybe tomorrow
    --------------------------------------------------------------
    Available as a rep
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  9. #5949
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 3, 2020 - Legs

    Sleep 6 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    14,13,12 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped

    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    16,13,12 x 130
    Standing Calf
    14,13,12 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED

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

  10. #5950
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 4, 2020 - Back and Biceps

    Slept 7.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    14,13,12 x 130 -
    High Pulls
    13,11,10 x 130 -
    Nautilus Super Pullover
    7, 7 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    18,17,15 x 60
    Cable Preacher Curl
    16,15 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

  11. #5951
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 5, 2020 - Chest, Triceps & Delts

    Slept 5.5 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST — SKIPPED
    2-Arm Dual Lower Crossover
    12,9 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    13 11 - Lateral Emphasis
    Flat Cable Tri Extension
    13,12,11,9 x 110 —



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,10 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
    14,13 x 25

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

    Hypetextensions
    15,14

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

  12. #5952
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 6, 2020 - Legs

    Sleep 7 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    15,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    15,13,12 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped

    Nautilus Lef Extension
    10, 9 x 160


    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    17,13,12 x 130
    Standing Calf
    14,13,13 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED



    Last 4 leg workouts have been grea. Even though no leg presses and only 3 smith squats.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #5953
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 7, 2020 - Back and Biceps

    Slept 5.5+1.5=7 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    15,13,12 x 130 -
    High Pulls
    13,11,11 x 130 -
    Nautilus Super Pullover
    7, 7 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    18,17,15 x 60
    Cable Preacher Curl
    16,15 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


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

    Ab Coaster - Alternating Sides
    19-13-10 —

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

  14. #5954
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 8, 2020 - Chest, Triceps & Delts

    Slept 3+3=6 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST — SKIPPED
    2-Arm Dual Lower Crossover
    12,9 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    13 11 - Lateral Emphasis
    Flat Cable Tri Extension
    13,12,11,10 x 110 —



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,10 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
    14,13 x 25

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

    Hypetextensions
    15,14

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

  15. #5955
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 9, 2020 - Legs

    Sleep 7 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    16,14,12 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped

    Nautilus Lef Extension
    10, 9 x 160


    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    17,13,12 x 130
    Standing Calf
    15,13,13 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED

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

  16. #5956
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 10, 2020 - Back and Biceps

    Slept 5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    15,13,12 x 130 -
    High Pulls
    13,12,11 x 130 -
    Nautilus Super Pullover
    7, 7 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    18,17,15 x 60
    Cable Preacher Curl
    16,15 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


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

    Ab Coaster - Alternating Sides
    19-13-10 —

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

  17. #5957
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 11, 2020 - Chest, Triceps & Delts

    Slept 8 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST — SKIPPED
    2-Arm Dual Lower Crossover
    12,9 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    13 12 - Lateral Emphasis
    Flat Cable Tri Extension
    13,13,12,10 x 110 —



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,10 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
    14,13 x 25

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

    Hypetextensions
    15,14

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

  18. #5958
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 12, 2020 - Legs

    Happy Easter

    Sleep 6 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    16,14,13 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped

    Nautilus Leg Extension
    10, 10 x 160


    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    17,14,12 x 130
    Standing Calf
    14,13,13 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED

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

  19. #5959
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 13, 2020 - Back and Biceps

    Slept 6 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    15,14,12 x 130 -
    High Pulls
    13,12,11 x 130 -
    Nautilus Super Pullover
    8, 7 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    18,17,15 x 60
    Cable Preacher Curl
    16,15 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


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

    Ab Coaster - Alternating Sides
    19-13-10 —

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

  20. #5960
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 14, 2020 - Chest, Triceps & Delts

    Slept 5+2.5=7.5 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    12,10 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    13 12 - Lateral Emphasis
    Flat Cable Tri Extension
    14,13,12,11 x 110 —



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,10 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
    14,13 x 25

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

    Hypetextensions
    15,14

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

  21. #5961
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 15, 2020 - Legs

    Sleep 6 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    16,15,14 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped

    Nautilus Leg Extension
    11, 10 x 160


    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    17,14,13 x 130
    Standing Calf
    14,13,13 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED

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

  22. #5962
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 16, 2020 - Back and Biceps

    Slept 7.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    15,14,13 x 130 -
    High Pulls
    13,12,11 x 130 -
    Nautilus Super Pullover
    8, 7 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    18,17,15 x 60
    Cable Preacher Curl
    16,15 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


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

    Ab Coaster - Alternating Sides
    19-13-10 —

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

  23. #5963
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 17, 2020 - Chest, Triceps & Delts

    Slept 6 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    12,10 x 45 — SKIPPED

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    13 12 - Lateral Emphasis
    Flat Cable Tri Extension
    14,14,12,12 x 110 —



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,10 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
    14,13 x 25

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

    Hypetextensions
    15,14

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

  24. #5964
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 18, 2020 - Legs

    Sleep 6 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,15 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    17,15,14 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped

    Nautilus Leg Extension
    13,10 x 160


    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    17,14,13 x 130
    Standing Calf
    15,13,13 x 110

    Ab Coaster - Straight
    28-18-14 -

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

  25. #5965
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 19 2020 - Back and Biceps

    Slept 7 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    11,10,9 x 140 - UP 10
    High Pulls
    10,10,9 x 140 - UP 10
    Nautilus Super Pullover
    8, 7 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    12,11,20 x 65 - UP 5
    Cable Preacher Curl
    111,10 x 65 - UP 5


    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


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

    Ab Coaster - Alternating Sides
    19-13-10 —

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

  26. #5966
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 20, 2020 - Chest, Triceps & Delts

    Slept 7 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    12,10 x 45 — SKIPPED

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    13 12 - Lateral Emphasis
    Flat Cable Tri Extension
    14,14,13,12 x 110 —



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,10 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
    14,13 x 25

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

    Hypetextensions
    15,14

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

  27. #5967
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,486
    Rep Power: 20771
    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
    Love the frequency work Brother! Been a while since you had a day off. I have been very inconsistent. Still training when I can. Hit some upper body this morning, then all sorts of errands/maintenance at the shop, got home and ran a two-miler (sans mask.)

    On my travels today, I saw a woman mowing her lawn (had to be 4-5 acres), no one within a mile from her, and she had a mask on. Our governor is a nightmare here in PA. Seems to throw out executive orders whilly nilly, and adjusting to them isn't easy, and there is very little notice.

    I'm considering doing strictly phone orders/curbside pick-up. Wearing a mask in a 100* kitchen is not ideal. You can tell some of these politicians have never had a real job in their lives.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  28. #5968
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    Love the frequency work Brother! Been a while since you had a day off. I have been very inconsistent. Still training when I can. Hit some upper body this morning, then all sorts of errands/maintenance at the shop, got home and ran a two-miler (sans mask.)

    On my travels today, I saw a woman mowing her lawn (had to be 4-5 acres), no one within a mile from her, and she had a mask on. Our governor is a nightmare here in PA. Seems to throw out executive orders whilly nilly, and adjusting to them isn't easy, and there is very little notice.

    I'm considering doing strictly phone orders/curbside pick-up. Wearing a mask in a 100* kitchen is not ideal. You can tell some of these politicians have never had a real job in their lives.
    I empathize with you John. You’ve got a hot oven... 450 degrees, correct?

    I don’t think a mask (or any article of clothing can be mandated as ‘law’ because it goes against the constitution. However, I see where some may think it is safer if you see someone who is working with your food has one on. Also, I wear a face shield when mowing a lot of times because of the dirt and dust.

    Funny you should mention a day off.....

    I took two! Mostly because a large 70’ tree fell in the back property Monday morning. So I cut it up and prepared to burn that day. I also cut down 5 other dead trees. A couple of them were only about 17-20” around. Tuesday I cut another and burned most except the larges part of the trunks. What a workout! I flipped a lot of the largest pieces onto the burn pile. I took Wednesday off to veg and recuperate.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #5969
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 23, 2020 - Legs

    Sleep 7 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,15 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    11,10,10 x 245 - UP 20



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped

    Nautilus Leg Extension
    13,11 x 160


    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    17,15,13 x 130
    Standing Calf
    15,13,13 x 110

    Ab Coaster - Straight
    28-18-14 -

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

  30. #5970
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,800
    Rep Power: 2033
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 April 24 2020 - Back and Biceps

    Slept 7 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    11,10,9 x 140 - UP 10
    High Pulls
    10,10,9 x 140 - UP 10
    Nautilus Super Pullover
    8, 7 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    13,11,20 x 65
    Cable Preacher Curl
    11,10 x 65


    Farmers Walk - No rest between
    45-35 pounds x 2-1,5 minutes


    Reverse Wrist Roller -
    1 times up with 20 pounds (nonstop)

    Ab Coaster - Alternating Sides
    19-13-10 —

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

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