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  1. #6001
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 May 27, 2020 - Legs

    Sleep 5.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,15 x 80
    SLDs
    13,11 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    17,16,15 x 245 -



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

    Nautilus Leg Extension
    9,7 x 170 - UP 10


    CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    18,15,13 x 130
    Standing Calf
    16,15,14 x 110

    Ab Coaster - Straight
    28-18-14 -

    --------------------------------------------------------------
    Available as a rep
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  2. #6002
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 May 28, 2020 - Back and Biceps

    Slept 6.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    25,14,13 x 140
    High Pulls
    14,13,12 x 140
    Nautilus Super Pullover
    10, 9 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    14,13,11 x 65
    Cable Preacher Curl
    14,12 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
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  3. #6003
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 May 29, 2020 - Chest, Triceps & Delts

    Slept 4.5+1.5=6 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    13,10 x 45 — SKIPPED

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    14 13 - Lateral Emphasis
    Flat Cable Tri Extension
    16,16,15,15 x 110 —

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    13,11,10 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
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  4. #6004
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 May 30, 2020 - Legs

    Sleep ?+?=~6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,15 x 80
    SLDs
    13,11 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    17,16,15 x 245 -



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

    Nautilus Leg Extension
    9,8 x 170 - UP 10


    CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    18,15,13 x 130
    Standing Calf
    16,15,14 x 110

    Ab Coaster - Straight
    28-18-14 -

    --------------------------------------------------------------
    Available as a rep
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  5. #6005
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 1, 2020 - Back and Biceps

    Slept 1,5+5=6.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    16,14,13 x 140
    High Pulls
    14,13,13 x 140
    Nautilus Super Pullover
    10, 9 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    14,13,12 x 65
    Cable Preacher Curl
    14,12 x 65


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


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

    Ab Coaster - Alternating Sides
    19-13-10 —


    Lateral (ulna) wrist areas were sore again (recurring issue). Multiple reasons. Last week I didn’t use wrist wraps (wraps, not straps). Also, probably overworked from all the tree work & burning I’ve been doing. 1 large one to cut down and probably 7-8 other that are 20-30 inch circumference, but are most likely porous cause they’ve been dead 3 years. Looking better out back.
    --------------------------------------------------------------
    Available as a rep
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  6. #6006
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 2, 2020 - Chest, Triceps & Delts

    Slept ~ 6 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    13,10 x 45 — SKIPPED

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    14 13 - Lateral Emphasis
    Flat Cable Tri Extension
    16,16,15,15 x 110 —

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    13,11,10 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
    15,13 x 25

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

    Hypetextensions
    15,14.



    Wrists are a little bit better.
    --------------------------------------------------------------
    Available as a rep
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  7. #6007
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 3, 2020 - Legs

    Sleep ~7hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,15 x 80
    SLDs
    13,11 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    17 x 245 -


    *** Stopped squats after first set. Just not into it. I can’t focus enough for the squats with the civil unrest, a health issue in the family, and my wrist. Going to go back to heavy supplementation of curcumin. Probably taking tomorrow off which would be back and biceps. The pulling seems to aggravate it some. Most likely the majority is pulling with all the yard area and tree work. Ug.


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

    Nautilus Leg Extension
    9,8 x 170


    CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    18,15,13 x 130
    Standing Calf
    16,15,14 x 110

    Ab Coaster - Straight
    28-18-14 -

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

  8. #6008
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 4, 2020 - Back and Biceps

    Slept 6+2=8 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    16,14,13 x 140
    High Pulls
    14,13,13 x 140
    Nautilus Super Pullover
    10, 9 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    14,13,12 x 65
    Cable Preacher Curl
    14,12 x 65


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


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

    Ab Coaster - Alternating Sides
    19-13-10



    Wrist felt miraculously better. May take tomorrow off
    --------------------------------------------------------------
    Available as a rep
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  9. #6009
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 6, 2020 - Chest, Triceps & Delts

    Slept ~ 6 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    13,11 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    14 13 - Lateral Emphasis
    Flat Cable Tri Extension
    16,16,15,15 x 110 —

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    13,11,10 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
    15,13 x 25

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

    Hypetextensions
    15,14.

    --------------------------------------------------------------
    Available as a rep
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  10. #6010
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 7, 2020 - Legs

    Sleep 4.5+2.5=7 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,15 x 80
    SLDs
    13,11 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    17,26,15 x 245 -

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

    Nautilus Leg Extension
    10,8 x 170


    CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    18,15,13 x 130
    Standing Calf
    16,15,15 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED

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

  11. #6011
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 8, 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 140
    High Pulls
    15,13,13 x 140
    Nautilus Super Pullover
    10, 9 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    14,13,12 x 65
    Cable Preacher Curl
    14,13 x 65


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


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

    Ab Coaster - Alternating Sides
    19-13-10

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

  12. #6012
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 9, 2020 - Chest, Triceps & Delts

    Slept ~ 6 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    13,12 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    14 13 - Lateral Emphasis
    Flat Cable Tri Extension
    17,16,15,15 x 110 —

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    13,11,10 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Arnold Press - 3 sec tempo
    15,13 x 25

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

    Hypetextensions
    15,14.

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

  13. #6013
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 10, 2020 - Legs

    Sleep 5.5+1=6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,15 x 80
    SLDs
    13,12 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    18,16,16 x 245 -
    —felt good
    Nautilus Leg Extension
    10,9 x 170


    CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    18,15,14 x 130
    Standing Calf
    17,16,15 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED

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

  14. #6014
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 11, 2020 - Back and Biceps

    Slept 5+~3 Hours.3 hour gap

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    16,15,14 x 140
    High Pulls
    15,14,13 x 140
    Nautilus Super Pullover
    10, 9 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    15,13,12 x 65
    Cable Preacher Curl
    14,13 x 65


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


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

    Ab Coaster - Alternating Sides
    19-13-10



    Will take at least tomorrow off. Using neighbors 40’ lift to cut the 1 large remaining dead tree. Will cut others and may burn. Busy day(s).
    --------------------------------------------------------------
    Available as a rep
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  15. #6015
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 15, 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
    13,12 x 45 — SKIPPED

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    14 13 - Lateral Emphasis
    Flat Cable Tri Extension
    17,16,15,15 x 110 —

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    13,12,10 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Arnold Press - 3 sec tempo
    15,13 x 25

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

    Hypetextensions
    15,14.

    Last edited by kconnell; 06-16-2020 at 06:35 AM.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #6016
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 16, 2020 - Legs

    Sleep 6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,15 x 80
    SLDs
    13,12 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    9,8,7 x 265 - UP 20
    —increase felt good
    Nautilus Leg Extension
    10,9 x 170


    CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    18,15,14 x 130
    Standing Calf
    17,16,15 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED

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

  17. #6017
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 17, 2020 - Back and Biceps

    Slept 6 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    16,15,14 x 140
    High Pulls
    15,14,13 x 140
    Nautilus Super Pullover
    10, 9 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    15,14,12 x 65
    Cable Preacher Curl
    14,13 x 65


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


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

    Ab Coaster - Alternating Sides
    19-13-10

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

  18. #6018
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 18, 2020 - Chest, Triceps & Delts

    Slept 6 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises -SKIPPED

    CHEST —
    2-Arm Dual Lower Crossover
    13,12 x 45 — SKIPPED

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    14 13 - Lateral Emphasis
    Flat Cable Tri Extension
    17,16,16,15 x 110 —

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    13,12,10 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Arnold Press - 3 sec tempo
    15,13 x 25

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

    Hypetextensions
    15,14.

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

  19. #6019
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 19, 2020 - Legs

    Sleep 7 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,15 x 80
    SLDs
    13,12 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    9,9,7 x 265 - UP 20
    —increase felt good
    Nautilus Leg Extension
    10,9 x 170


    CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    18,16,14 x 130
    Standing Calf
    17,16,15 x 110

    Ab Coaster - Straight
    28-18-14 -

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

  20. #6020
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 20, 2020 - Back and Biceps

    Slept ~7 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    17,15,14 x 140
    High Pulls
    15,15,14 x 140
    Nautilus Super Pullover
    10, 9 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    15,14,12 x 65
    Cable Preacher Curl
    14,13 x 65


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


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

    Ab Coaster - Alternating Sides
    19-13-10



    Lots of outdoor work after this including burning 2 large piles of cut wood.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #6021
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 22, 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
    13,12 x 45 — SKIPPED -chest tender from all the tree work

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    14 13 - Lateral Emphasis
    Flat Cable Tri Extension
    17,17,16,15 x 110 —

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    13,12,11 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Arnold Press - 3 sec tempo
    15,13 x 25

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

    Hypetextensions
    15,14.

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

  22. #6022
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 23, 2020 - Legs

    Sleep 7 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,15 x 80
    SLDs
    13,12 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    10,9,8 x 265
    —increase felt good
    Nautilus Leg Extension
    11, 9 x 170


    CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    19,16,14 x 130
    Standing Calf
    17,16,15 x 110

    Ab Coaster - Straight
    28-18-14 -

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

  23. #6023
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 24, 2020 - Back and Biceps

    Slept ~7 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    17,16,15 x 140 - UP next time
    High Pulls
    16,15,15 x 140 - UP next time
    Nautilus Super Pullover
    10, 9 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    15,14,12 x 65
    Cable Preacher Curl
    14,13 x 65


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


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

    Ab Coaster - Alternating Sides
    19-13-10

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

  24. #6024
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 25, 2020 - Chest, Triceps & Delts

    Slept 6 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises - SKIPPED

    CHEST — SKIPPED
    2-Arm Dual Lower Crossover
    13,12 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    14 13 - Lateral Emphasis
    Flat Cable Tri Extension
    11,9,9,8 x 125 — UP

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    13,12,11 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Arnold Press - 3 sec tempo
    15,14 x 25

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

    Hypetextensions
    15,14.

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

  25. #6025
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 28, 2020 - Legs

    Sleep 6.5 hours.



    Note: been having issues with my right hip. Either it’s old age or overworked when I would lift all these logs of dead trees to put in burn piles.




    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,15 x 80
    SLDs
    13,12 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    10,10,10 x 135 - see above
    —increase felt good
    Nautilus Leg Extension
    11, 9 x 170


    CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    19,16,14 x 130
    Standing Calf
    17,16,15 x 110

    Ab Coaster - Straight
    28-18-14 -

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

  26. #6026
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 29, 2020 - Back and Biceps

    Slept 6 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


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

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    11,9,8 x 70 - UP 5
    Cable Preacher Curl
    9,8 x 70 - UP 5


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


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

    Ab Coaster - Alternating Sides
    19-13-10

    —Felt really good. Increases
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #6027
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 June 30, 2020 - Chest, Triceps & Delts

    Slept 5 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises -

    CHEST — SKIPPED
    2-Arm Dual Lower Crossover
    13,12 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    14 13 - Lateral Emphasis
    Flat Cable Tri Extension
    11,10,20,8 x 125

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    13,12,11 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Arnold Press - 3 sec tempo
    15,14 x 25

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

    Hypetextensions
    15,14.

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

  28. #6028
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 July 1, 2020 - Legs

    Sleep 6.5 hours.



    Note: Right hip better with glucosamine but I can tell there’s still not something right. In fact both ’pop’ sometimes and there is some instability there. I’m wondering if it is partly due to my heavy work with the downed trees/logs. I’m moving them myself. Either rolling (kicking action) or squatting and lifting one side. A lot of time to one side (laterally). At least I’m about finished with all mine on my property. I still have 3 large ones leaning the wrong direction (over the pond), so I’ll need help with a neighbor and his tractor. Today I’ll the last I cut a couple of days ago.




    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,15 x 80
    SLDs
    13,13 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    10,9,8 x 265
    —felt good after first set
    Nautilus Leg Extension
    11, 9 x 170


    CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    19,16,14 x 130
    Standing Calf
    17,16,15 x 110

    Ab Coaster - Straight
    28-18-14 -

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

  29. #6029
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 July 2, 2020 - Back and Biceps

    Slept 6 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


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

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    11,9,8 x 70 -
    Cable Preacher Curl
    9,9 x 70 -


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


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

    Ab Coaster - Alternating Sides
    19-13-10
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #6030
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,804
    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 July 3, 2020 - Chest, Triceps & Delts

    Slept 4.5+3.5=8 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises -

    CHEST — SKIPPED
    2-Arm Dual Lower Crossover
    13,12 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    14 13 - Lateral Emphasis
    Flat Cable Tri Extension
    11,11,10,8 x 125

    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    13,12,11 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Arnold Press - 3 sec tempo
    15,14 x 25

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

    Hypetextensions
    15,14.

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

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