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  1. #6031
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 4, 2020 - Legs

    Sleep 4+2.5=6.5 hours.



    Note: Right hip better with glucosamine. Now just twice a day.




    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
    11,9,8 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

  2. #6032
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 5, 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, 10 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    12,10,9 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

  3. #6033
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 6, 2020 - Chest, Triceps & Delts

    Slept 3.5+2.5=6 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
    15 13 - Lateral Emphasis
    Flat Cable Tri Extension
    11,11,10,9 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
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  4. #6034
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 8, 2020 - Legs

    Sleep 6.5 hours.
    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
    11,9,8 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

  5. #6035
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 9, 2020 - Back and Biceps

    Slept 5.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


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

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    12,12,10 x 70 -
    Cable Preacher Curl
    10,9 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

  6. #6036
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    13,12 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    15 13 - Lateral Emphasis
    Flat Cable Tri Extension
    12,11,10,9 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

  7. #6037
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 11, 2020 - Legs

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,16 x 80 - UP next time
    SLDs
    13,13 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    12,11,11 x 265 - UP next time
    —felt good after first set
    Nautilus Leg Extension
    11, 10 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 -



    Nice increases
    --------------------------------------------------------------
    Available as a rep
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  8. #6038
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 12, 2020 - Back and Biceps

    Slept 5.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


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

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    13,11,10 x 70 -
    Cable Preacher Curl
    11,9 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

  9. #6039
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 13, 2020 - Chest, Triceps & Delts

    Slept 5 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
    15 14 - Lateral Emphasis
    Flat Cable Tri Extension
    13,11,11,9 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

  10. #6040
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 14, 2020 - Legs

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    10,9 x 90 - UP 10
    SLDs
    13,13 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    8,8,6 x 265 - UP 10

    Nautilus Leg Extension
    11, 10 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

  11. #6041
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 16, 2020 - Back and Biceps

    Slept 6.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


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

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    13,12,10 x 70 -
    Cable Preacher Curl
    11,10 x 70 -


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


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

    Ab Coaster - Alternating Sides
    20-13-10
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #6042
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 16, 2020 - Chest, Triceps & Delts

    Slept 6_+1=7 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
    15 14 - Lateral Emphasis
    Flat Cable Tri Extension
    13,12,11,9 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

  13. #6043
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 18, 2020 - Legs

    Sleep 8 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    10,10 x 90 -
    SLDs
    14,13 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    9,9,7 x 275 -

    Nautilus Leg Extension
    11, 10 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

  14. #6044
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 19, 2020 - Back and Biceps

    Slept 4+1+1=6 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    11,10,10 x 140
    High Pulls
    10,10 x 140
    Nautilus Super Pullover
    11, 10 x 140

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    13,12,10 x 70 -
    Cable Preacher Curl
    11,10 x 70 -


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

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

    Ab Coaster - Alternating Sides
    20-13-10
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #6045
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 20, 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
    13,12 x 45 —

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    15 14 - Lateral Emphasis
    Flat Cable Tri Extension
    13,12,11,10 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

  16. #6046
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 21, 2020 - Legs

    Sleep 7 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    10,10 x 90 -
    SLDs
    14,13 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    10,9,7 x 275 -

    Nautilus Leg Extension
    11, 10 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
    17,17,16 x 110

    Ab Coaster - Straight
    28-18-14 -

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

  17. #6047
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    Took 12 days off. Starting a new exercise program.

    One, because it’s time

    Another, is because I self-diagnosed I have snapping hip syndrome. Of the 3 types, I’m certain I have the second type which is the internal type where the Ilio-psoas rides over the bursa. It affects mostly the right side (not surprising), but also the left.

    I’ve been taking glucosamine/chondroitin and it’s helped a lot.

    The condition is usually because of overwork. Guess what? The downed trees and cut logs that I’ve been lifting and flipping? Yep That’s it. Logs that are as big and bigger around than me I squat down and lift. Some to a side, some up as high as me and push over flipping them. That, combined with squats.

    Time for a change of routines and leg presses should be better.

    There a number of stretching exercises I can do that seem to help I found today. Also ice should help reduce any swelling but since mine is internal at the bend in the medial (inside between the femur and torso, it is hard to get to but I’ll try.
    Last edited by kconnell; Yesterday at 06:32 AM.
    --------------------------------------------------------------
    Available as a rep
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  18. #6048
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 August 3, 2020 - Back and Biceps

    Slept 3+2=5 Hours.

    *** NEW ROUTINES ***

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    10,10,9 x 125
    Bent-over DB Row
    10,9 x 55
    Nautilus Super Pullover
    9,9 x 140

    BICEPS
    -----
    Incline Curls
    12,10,9 x 35
    E-Z Curl with Blaster
    9, 8 x 70 -


    Zottman Curls
    9,7 x 25

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



    Light on pull downs and incline. Not afraid of the ‘new’ soreness, but concentrating on the mind-muscle link.

    No abs because of the psoas.
    --------------------------------------------------------------
    Available as a rep
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  19. #6049
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,815
    Rep Power: 2034
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Tuesday August 4, 2020 - Chest, Triceps & Delts

    Slept 6.5 Hours straight. I'll take it

    ** NEW ROUTINES ***

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST — (Placeholder)
    Incline Cable Fly


    TRICEPS
    Pulley Pushdowns
    12,12,12 x 90 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    9,8,7 x 25

    SHOULDERS
    Wide Upright Row on Smith
    8x90, 8,8 x 80
    Cable Dual Lateral Raises
    11,9,7 x 20
    Bent-Over Lateral Raise
    11,10 x 10

    --
    Ab Coaster straight, 5 sec rest
    25-18–14 (NOT YET)

    Hypetextensions
    15,14

    --

    Nice Pump.

    The 'Snapping Hip Syndrome' is much better. In fact, it is only 20-30% of what it used to be and it no longer hurts/alarms me when it happens. I found videos/descriptions of stretches and foam roller movements to loosen the ilio-psoas. That's the problem. It is too tight and needs to lengthen cause it rolls over bony/bursae protrusions and pops.

    I may forgo the quad exercises next workout. Since I'm changing routines, I won't do squats, which is the movement that got me in this situation.... I was lifting/moving/flipping a bunch of logs - all in a squatting motion. I plan on leg extensions (safe) and leg presses.
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