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  1. #6151
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 9 2020 - Chest, Triceps & Delts

    Slept 7.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    18 x 20


    TRICEPS
    Pulley Pushdowns
    20, 18,16 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,15,14 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 80
    Cable Dual Lateral Raises
    12,10,10 x 20
    Bent-Over Lateral Raise
    13,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 5 sets - SKIPPED
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #6152
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 10, 2020 - Legs

    Sleep 7.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    13,12 x 90 -
    Seated Leg Curl
    12,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    17,16,15,14 x 205 -

    Nautilus Leg Extension
    12,12,11,11 x 160

    CALVES - SKIPPED
    14 reps with only 20 lbs.
    — did one set full range

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    5 sets DARD

    Ab Coaster Psoas Stretch

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

  3. #6153
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 11, 2020 - Back and Biceps

    6.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    16,14,13 x 125
    Bent-over DB Row
    13,11 x 55
    Nautilus Super Pullover
    11,10 x 140

    BICEPS
    -----
    Incline Curls
    15,14,12 x 35
    E-Z Curl with Blaster
    10,9 x 70 -


    E-Z Reverse Curl
    10,10,8,9 x 50

    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    3 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.

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

  4. #6154
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 13, 2020 - Chest, Triceps & Delts

    Slept 7.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    18 x 20


    TRICEPS
    Pulley Pushdowns
    20, 19,17 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,15,14 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 80
    Cable Dual Lateral Raises
    12,10,10 x 20
    Bent-Over Lateral Raise
    13,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 5 sets - SKIPPED
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6155
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 15, 2020 - Legs

    Sleep 8 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    13,12 x 90 -
    Seated Leg Curl
    13,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    17,17,16,15 x 205 -

    Nautilus Leg Extension
    12,12,12,11 x 160

    CALVES - SKIPPED
    14 reps with only 20 lbs.
    — did one set full range

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    5 sets DARD

    Ab Coaster Psoas Stretch

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

  6. #6156
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 16, 2020 - Back and Biceps

    5.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    16,15,14 x 125
    Bent-over DB Row
    13,11 x 55
    Nautilus Super Pullover
    11,10 x 140

    BICEPS
    -----
    Incline Curls
    15,14,13 x 35
    E-Z Curl with Blaster
    10,9 x 70 -


    E-Z Reverse Curl
    10,10,9,9 x 50

    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    3 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.

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

  7. #6157
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 17, 2020 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    13 x 25


    TRICEPS
    Pulley Pushdowns
    16,14,13 x 105- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,15,14 x 25

    SHOULDERS
    Wide Upright Row on Smith
    7,7,6 x 95
    Cable Dual Lateral Raises
    12,10,10 x 20
    Bent-Over Lateral Raise
    13,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 5 sets - SKIPPED

    Seems best therapy at night is ice on tendon, foam roller, impact massager, and muscle rub (Ben gay)
    --------------------------------------------------------------
    Available as a rep
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  8. #6158
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 17, 2020 - Legs

    Sleep 7.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    13,13 x 90 -
    Seated Leg Curl
    13,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    17,17 STOP!!! x 205 -



    ————- STOPPED——————/

    Mid back pulled with a pinched/rubbed nerve. The muscles ‘grabbed’ around it. Even though I may have popped it back in place the damage is done and I feel crippled.

    I should’ve known when it felt funny on waking.

    Nautilus Leg Extension
    12,12,12,11 x 160

    CALVES - SKIPPED
    14 reps with only 20 lbs.
    — did one set full range

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    5 sets DARD

    Ab Coaster Psoas Stretch

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

  9. #6159
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 18, 2020 - Back and Biceps

    6.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    16,15,14 x 125
    Bent-over DB Row
    13,12 x 55
    Nautilus Super Pullover
    11,10 x 140

    BICEPS
    -----
    Incline Curls
    16 14,13 x 35
    E-Z Curl with Blaster
    10,9 x 70 -


    E-Z Reverse Curl
    10,10,10,9 x 50

    Zottman Curls
    11,9 x 25


    Reverse Wrist Roller -
    3 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.



    Nice gains. Odd thing is working the back that is taught (on just he right side) actually makes it feel better. Calves marginally better. I was watching them last night and could see individual fibers fire/contract all by themselves. No wonder I have Achilles tendinitis
    --------------------------------------------------------------
    Available as a rep
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  10. #6160
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 19 2020 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    14 x 25


    TRICEPS
    Pulley Pushdowns
    17,16,13 x 105- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,15,14 x 25

    SHOULDERS
    Wide Upright Row on Smith
    8,7,6 x 95
    Cable Dual Lateral Raises
    12,10,10 x 20
    Bent-Over Lateral Raise
    13,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #6161
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 21, 2020 - Legs

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    13,13 x 90 -
    Seated Leg Curl
    13,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    17,17,16,16 x 205 -


    Nautilus Leg Extension
    13,12,12,11 x 160

    CALVES -
    14 reps with only 20 lbs.
    — did one set full range

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    5 sets DARD

    Ab Coaster Psoas Stretch



    Although I can feel where the back is a little tight, I was able to workout legs fully while concentrating on just them.

    Calves tighter this morning but still able to walk normally. Hopefully the DARD work and massage will make them loosen up.
    --------------------------------------------------------------
    Available as a rep
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  12. #6162
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 22, 2020 - Back and Biceps

    7.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    16,15,14 x 125
    Bent-over DB Row
    13,12 x 55
    Nautilus Super Pullover
    12,10 x 140

    BICEPS
    -----
    Incline Curls
    16 14,13 x 35
    E-Z Curl with Blaster
    10,9 x 70 -


    E-Z Reverse Curl
    10,10,10,9 x 50

    Zottman Curls
    11,9 x 25


    Reverse Wrist Roller -
    3 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.

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

  13. #6163
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 23, 2020 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    15 x 25


    TRICEPS
    Pulley Pushdowns
    17,16,14 x 105- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,15,14 x 25

    SHOULDERS
    Wide Upright Row on Smith
    8,7,6 x 95
    Cable Dual Lateral Raises
    12,11,10 x 20
    Bent-Over Lateral Raise
    13,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #6164
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 24, 2020 - Legs

    Sleep 7.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,13 x 90 -
    Seated Leg Curl
    13,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    18,17,16,16 x 205 -


    Nautilus Leg Extension
    13,12,12,12 x 160

    CALVES - SKIPPED
    14 reps with only 20 lbs.
    — did one set full range

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    5 sets DARD

    Ab Coaster Psoas Stretch

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

  15. #6165
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 Christmas 2020 - Back and Biceps

    4+2=6 hours sleep. 2 hour gap

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    17,15,14 x 125
    Bent-over DB Row
    14,12 x 55
    Nautilus Super Pullover
    12,10 x 140

    BICEPS
    -----
    Incline Curls
    16 14,13 x 35
    E-Z Curl with Blaster
    10,9 x 70 -


    E-Z Reverse Curl
    11,10,10,9 x 50

    Zottman Curls
    11,9 x 25


    Reverse Wrist Roller -
    3 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.

    Merry Christmas everyone!
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #6166
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 26, 2020 - Chest, Triceps & Delts

    Slept 7.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    16 x 25


    TRICEPS
    Pulley Pushdowns
    17,16,14 x 105- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,15,14 x 25

    SHOULDERS
    Wide Upright Row on Smith
    8,7,6 x 95
    Cable Dual Lateral Raises
    12,11,10 x 20
    Bent-Over Lateral Raise
    13,12 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    18.18



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #6167
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 27, 2020 - Legs

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,13 x 90 -
    Seated Leg Curl
    13,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    20,18,16,16 x 205 - UP next time


    Nautilus Leg Extension
    13,12,12,12 x 160

    CALVES - SKIPPED
    14 reps with only 20 lbs.
    — did one set full range

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    5 sets DARD

    Ab Coaster Psoas Stretch

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

  18. #6168
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 28, 2020 - Back and Biceps

    6 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    12,11,10 x 135 - UP 10
    Bent-over DB Row
    14,12 x 55
    Nautilus Super Pullover
    12,10 x 140

    BICEPS
    -----
    Incline Curls
    16 15,13 x 35
    E-Z Curl with Blaster
    10,10 x 70 -


    E-Z Reverse Curl
    11,10,10,9 x 50

    Zottman Curls
    11,10 x 25


    Reverse Wrist Roller -
    3 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #6169
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 29, 2020 - Chest, Triceps & Delts

    Slept 7.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    16 x 25


    TRICEPS
    Pulley Pushdowns
    18,16,14 x 105- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    17,15,14 x 25

    SHOULDERS
    Wide Upright Row on Smith
    9,8,6 x 95
    Cable Dual Lateral Raises
    12,11,10 x 20
    Bent-Over Lateral Raise
    13,12 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    18.18



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #6170
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 30, 2020 - Legs

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    *****************************

    Shock Workout - extra
    - add extra sets. -

    *****************************

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,13,12 x 90 -
    Seated Leg Curl
    13,11,10 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    13,13,12,12,11,11 x 230 - UP 25


    Nautilus Leg Extension
    13,13,12,12,11,11 x 160

    CALVES - SKIPPED
    14 reps with only 20 lbs.
    — did one set full range

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  21. #6171
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 31, 2020 - Back and Biceps

    6 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    13,11,10 x 135 - UP 10
    Bent-over DB Row
    14,12 x 55
    Nautilus Super Pullover
    12,10 x 140

    BICEPS
    -----
    Incline Curls
    16 15,13 x 35
    E-Z Curl with Blaster
    10,10 x 70 -


    E-Z Reverse Curl
    11,11,10,10 x 50

    Zottman Curls
    11,10 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.


    Goodbye 2020
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #6172
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday January 1, 2021 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    17 x 25


    TRICEPS
    Pulley Pushdowns
    18,17,14 x 105- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    17,15,14 x 25

    SHOULDERS
    Wide Upright Row on Smith
    9,8,6 x 95
    Cable Dual Lateral Raises
    12,11,10 x 20
    Bent-Over Lateral Raise
    13,12 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    18.18



    DARD 5 sets


    Happy New Year!
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #6173
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday January 2, 2021 - Legs

    Sleep 6+2=8 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,13 x 90 -
    Seated Leg Curl
    13,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    14,14,12,12 x 230 -


    Nautilus Leg Extension
    13,13,12,12 x 160

    CALVES -
    14 reps with only 20 lbs.
    — did one set but NOT full range - fast

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  24. #6174
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday January 4, 2021 - Back and Biceps

    6.5+1=7.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    13,11,10 x 135 - UP 10
    Bent-over DB Row
    14,12 x 55
    Nautilus Super Pullover
    12,10 x 140

    BICEPS
    -----
    Incline Curls
    16 15,14 x 35
    E-Z Curl with Blaster
    10,10 x 70 -


    E-Z Reverse Curl
    11,11,10,10 x 50

    Zottman Curls
    11,10 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #6175
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday January 5, 2021 - Chest, Triceps & Delts

    Slept 4+2=6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    17 x 25


    TRICEPS
    Pulley Pushdowns
    18,17,14 x 105- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    17,16,14 x 25

    SHOULDERS
    Wide Upright Row on Smith
    10,8,6 x 95
    Cable Dual Lateral Raises
    12,11,10 x 20
    Bent-Over Lateral Raise
    13,12 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    18.18



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #6176
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday January 7, 2021 - Legs

    Sleep 7 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,14 x 90 -
    Seated Leg Curl
    13,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    15,15,14,14 x 230 -


    Nautilus Leg Extension
    13,13,12,12 x 160

    CALVES -
    14 reps with only 20 lbs.
    — did one set but NOT full range - fast

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch



    The left calf has now ‘different’ areas that are constantly tenses or that fire an contract all by themselves. Weird
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #6177
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday January 8, 2021 - Back and Biceps

    7.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    13,11,10 x 135 - UP 10
    Bent-over DB Row
    14,13 x 55
    Nautilus Super Pullover
    12,10 x 140

    BICEPS
    -----
    Incline Curls
    16 14,14 x 35
    E-Z Curl with Blaster
    10,10 x 70 -


    E-Z Reverse Curl
    12,11,10,10 x 50

    Zottman Curls
    11,10 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #6178
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday January 10 2021 - Chest, Triceps & Delts

    Slept 8 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    17 x 25


    TRICEPS
    Pulley Pushdowns
    19,17,15 x 105- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    18,16,14 x 25

    SHOULDERS
    Wide Upright Row on Smith
    10,9,7 x 95
    Cable Dual Lateral Raises
    12,11,10 x 20
    Bent-Over Lateral Raise
    13,12 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    18.18



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #6179
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday January 11, 2021 - Legs

    Sleep 5.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    15,14 x 90 -
    Seated Leg Curl
    13,12 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    17,16,16,16 x 230 -


    Nautilus Leg Extension
    13,13,12,12 x 160

    CALVES -
    14 reps with only 20 lbs. -SKIPPED
    — did one set but NOT full range - fast

    ————
    Standing Calf - Started back
    12 x 20 -


    Seated Calf - Started back
    10 x 35
    Up as high as normal range but didn’t try to eek higher or max contraction. 2 seconds up. Pause at bottom for 3 seconds

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch



    The left calf is now isolated to having the tense fibers in the soleus and only in the lateral head. Makes some sense and harder to massage. Speaking of such, the pulse massager broke. Started back 1 extremely light set, mostly pausing at bottom. Not an extreme stretch but a natural test stretch.
    --------------------------------------------------------------
    Available as a rep
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  30. #6180
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,034
    Rep Power: 2044
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday January 12, 2021 - Back and Biceps

    7 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    13,11,10 x 135 - UP 10
    Bent-over DB Row
    15,13 x 55
    Nautilus Super Pullover
    12,10 x 140

    BICEPS
    -----
    Incline Curls
    16 14,14 x 35
    E-Z Curl with Blaster
    10,10 x 70 -


    E-Z Reverse Curl
    12,11,11,11 x 50

    Zottman Curls
    11,10 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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