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  1. #6031
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    Reply With Quote

  4. #6034
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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; 08-03-2020 at 06:32 AM.
    --------------------------------------------------------------
    Available as a rep
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  18. #6048
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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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  20. #6050
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) 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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    Wednesday August 5, 2020 - Legs

    Sleep ~6.5 hours.

    *** NEW ROUTINES ***

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    10,10 x 90 -
    Seated Leg Curl
    8,8 x 160

    QUADRICEPS
    -----
    45* Leg Sled
    12,10,10,9 x 270 - Suoerslow

    Nautilus Leg Extension
    10, 10 x 170


    CALVES - Full Range
    ————
    Leg Sled Calf
    12,10,10,9 x 270
    Seated Calf
    2,10,9 x 130

    Ab Coaster - Straight
    28-18-14 - PLACEHOLDER



    The snapping hip feels slightly better. Obviously I decided to do the leg sled, but very light.
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  21. #6051
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) 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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    Ooooh. Calves were a good sore. Doing it right!
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  22. #6052
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 August 7, 2020 - Back and Biceps

    Slept 6 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    11,10,9 x 125
    Bent-over DB Row
    10,9,7 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
    ** Had to skip because my left hand had all the indicators that I would break a blood vessel. It’s weird I can sense these things. I get pain that’s different like anything else. When I get this, it’s usually around the fingers This time more in the palm but where the ring finger meets it.


    Reverse Wrist Roller (soon to add)
    1 times up with 20 pounds (nonstop)
    SKIPPED
    --------------------------------------------------------------
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  23. #6053
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) 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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    Saturday August 8, 2020 - Chest, Triceps & Delts

    Slept 6+2=8 Hours straight.

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST — (Placeholder)
    Incline Cable Fly


    TRICEPS
    Pulley Pushdowns
    14,13,12 x 90 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    9,8,7 x 25

    SHOULDERS
    Wide Upright Row on Smith
    8,8,8 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

    --
    --------------------------------------------------------------
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  24. #6054
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) 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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    Sunday August 9, 2020 - Legs

    Sleep 4+2=6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    10,10 x 90 -
    Seated Leg Curl
    9,8 x 160

    QUADRICEPS
    -----
    45* Leg Sled
    13,12,12,10 x 270 - Superslow

    Nautilus Leg Extension
    10, 10 x 170


    CALVES - Full Range
    ————
    Leg Sled Calf
    13,12,12,10 x 270
    Seated Calf
    12,10,9 x 130

    Ab Coaster - Straight
    28-18-14 - PLACEHOLDER

    --------------------------------------------------------------
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  25. #6055
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 10, 2020 - Back and Biceps

    Slept 6.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    11,11,9 x 125
    Bent-over DB Row
    10,9,7 x 55
    Nautilus Super Pullover
    9,9 x 140

    BICEPS
    -----
    Incline Curls
    12,11,9 x 35
    E-Z Curl with Blaster
    9, 8 x 70 -


    Zottman Curls
    9,7 x 25


    Reverse Wrist Roller
    1 times up with 20 pounds
    --------------------------------------------------------------
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  26. #6056
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 August 11, 2020 - Chest, Triceps & Delts

    Slept 3.5+3.5=7 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    12 x 20

    TRICEPS
    Pulley Pushdowns
    14,13,12 x 90 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    11,9,8 x 25

    SHOULDERS
    Wide Upright Row on Smith
    9,8,8 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

    Hypetextensions
    15,14

    --
    --------------------------------------------------------------
    Available as a rep
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  27. #6057
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 August 2, 2020 - Legs

    Sleep ~6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    10,10 x 90 -
    Seated Leg Curl
    10,9 x 160

    QUADRICEPS
    -----
    45* Leg Sled
    9,9,9,9 x 350 - Superslow-UP 80

    Nautilus Leg Extension
    10, 10 x 170


    CALVES - Full Range
    ————
    Leg Sled Calf
    11,9,7,7 x 350 - Suoerslow-UP 80
    Seated Calf
    12,10,9 x 130

    Ab Coaster - Straight
    28

    Need to stretch all - hams,quads,calves
    --------------------------------------------------------------
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  28. #6058
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 August 13, 2020 - Back and Biceps

    Slept 6.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    11,10,9 x 125
    Bent-over DB Row
    10,9,7 x 55
    Nautilus Super Pullover
    9,9 x 140

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


    Zottman Curls
    9,7 x 25


    Reverse Wrist Roller
    1 times up with 20 pounds


    Yesterday my left mid-back cramped and tightened. Not sure what caused it. This happens about twice yearly. Anyway it twists me all crooked. Had my daughter massage it and pound on it a bit to relax it. The workout, especially the 1-arm DB row felt really good because I use an extreme stretch that comes about equal to where my head is while bent over on my bench.
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  29. #6059
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    I’ve done it now. I’ve been noticing that my left calf has been tight. I mentioned after starting the new routine that I could tell I’ve worked it well. But my left side has been extremely tight. Wednesday I determined it was the soleus. After a lot of massage, I could walk normally. I had assumed it was because of the break about 7 years ago and it took a while to heal and the Dr didn’t set it with a pin.

    Last night I saw a bump on the medial side of my Achilles’ tendon. After researching it, I have tendinitis. Duh. So no working the calves. Ice and anti-inflammatory meds.

    I think I’ve had 3 leg workouts since being back. I have no idea how it really happened. Stretching bad.
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  30. #6060
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,846
    Rep Power: 2036
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 August 14, 2020 - Chest, Triceps & Delts

    Slept 6.5 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises - SKIPPED

    CHEST — SKIPPED
    Incline Cable Fly
    12 x 20

    TRICEPS
    Pulley Pushdowns
    15,13,13 x 90 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    13,10,9 x 25

    SHOULDERS
    Wide Upright Row on Smith
    10,8,8 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

    Hypetextensions
    15,14

    --

    Really bummed about my calf. Man! It stinks getting old.
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