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  1. #6241
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 8, 2021 - Chest, Triceps & Delts

    Slept 4+3=7 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — Not SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    13,12,12 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,10 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,14 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



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

  2. #6242
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 9, 2021 - Legs

    Sleep 6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,16 x 90 -
    Seated Leg Curl
    16,15 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    9,9,9,9 x 270 - UP 20


    Nautilus Leg Extension
    15,15,15,14 x 160

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

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  3. #6243
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 10, 2021 - Back and Biceps

    4+2=6 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,12 x 135 -
    Bent-over DB Row
    17,16 x 55
    Nautilus Super Pullover
    13,12 x 140

    BICEPS
    -----
    Incline Curls
    18,16,15 x 35
    E-Z Curl with Blaster
    12,11 x 70 -


    E-Z Reverse Curl
    16,16.16,15 x 50

    Zottman Curls
    12,11 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

  4. #6244
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 12, 2021 - Chest, Triceps & Delts

    Slept 6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    14,12,12 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,10 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,14 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



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

  5. #6245
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 13, 2021 - Legs

    Sleep 7 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    17,16 x 90 -
    Seated Leg Curl
    16,15 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    10,10,10,9 x 270 - UP 20


    Nautilus Leg Extension
    15,15,15,14 x 160

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

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  6. #6246
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 14, 2021 - Back and Biceps

    6 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,12 x 135 -
    Bent-over DB Row
    17,16 x 55
    Nautilus Super Pullover
    13,12 x 140

    BICEPS
    -----
    Incline Curls
    18,16,15 x 35
    E-Z Curl with Blaster
    12,11 x 70 -


    E-Z Reverse Curl
    16,16.16,15 x 50

    Zottman Curls
    12,11 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

  7. #6247
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 15, 2021 - Chest, Triceps & Delts

    Slept 5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    14,13,12 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,10 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,14 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



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

  8. #6248
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 16, 2021 - Legs

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    18,16 x 90 - UP next time
    Seated Leg Curl
    16,15 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    12,11,10,10 x 270 - UP 20


    Nautilus Leg Extension
    15,15,15,15 x 160

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

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)
    ***added
    Single leg standing calf stretch-1 set

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  9. #6249
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 17, 2021 - Back and Biceps

    6 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    15,13,12 x 135 -
    Bent-over DB Row
    17,16 x 55
    Nautilus Super Pullover
    13,12 x 140

    BICEPS
    -----
    Incline Curls
    18,16,15 x 35
    E-Z Curl with Blaster
    12,11 x 70 -


    E-Z Reverse Curl
    17,16.16,15 x 50

    Zottman Curls
    12,11 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

  10. #6250
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 19, 2021 - Chest, Triceps & Delts

    Slept 1+6=7 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    14,13,13 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,10 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,14 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



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

  11. #6251
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 20, 2021 - Legs

    Sleep 2+2+2=6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    10,10 x 90 - UP 10
    Seated Leg Curl
    16,15 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    12,12,10,10 x 270 - UP 20


    Nautilus Leg Extension
    15,15,15,15 x 160

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

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)
    ***added
    Single leg standing calf stretch-1 set
    On ramp board

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  12. #6252
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 21 2021 - Back and Biceps

    7 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    15,13,12 x 135 -
    Bent-over DB Row
    17,16 x 55
    Nautilus Super Pullover
    13,12 x 140

    BICEPS
    -----
    Incline Curls
    18,17,15 x 35
    E-Z Curl with Blaster
    12,11 x 70 -


    E-Z Reverse Curl
    17,16.16,16 x 50

    Zottman Curls
    13,11 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

  13. #6253
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 22, 2021 - Chest, Triceps & Delts

    Slept 6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    15,13,13 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,10 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,14 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



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

  14. #6254
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 23, 2021 - Legs

    Sleep 5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    11,10 x 90 - UP 10
    Seated Leg Curl
    16,15 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    13,12,12,11 x 270 - UP 20


    Nautilus Leg Extension
    15,15,15,15 x 160

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

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)
    ***added
    Single leg standing calf stretch-1 set
    On ramp board

    Single leg negative standing calf x body weight- 13

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  15. #6255
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 24 2021 - Back and Biceps

    7.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    15,13,12 x 135 -
    Bent-over DB Row
    17,16 x 55
    Nautilus Super Pullover
    13,12 x 140

    BICEPS
    -----
    Incline Curls
    18,17,15 x 35
    E-Z Curl with Blaster
    13,11 x 70 -


    E-Z Reverse Curl
    17,16.16,16 x 50

    Zottman Curls
    13,11 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

  16. #6256
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 25, 2021 - Chest, Triceps & Delts

    Slept 4+1=5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    15,14,13 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,10 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,14 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



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

  17. #6257
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 26, 2021 - Legs

    Sleep 4+2=6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    11,11 x 90 - UP 10
    Seated Leg Curl
    16,15 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    13,13,12,11 x 270


    Nautilus Leg Extension
    15,15,15,15 x 160

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

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)
    ***added
    Single leg standing calf stretch-1 set
    On ramp board

    Single leg negative standing calf x body weight- 13

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  18. #6258
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 27 2021 - Back and Biceps

    7 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    15,13,12 x 135 -
    Bent-over DB Row
    17,16 x 55
    Nautilus Super Pullover
    14,12 x 140

    BICEPS
    -----
    Incline Curls
    18,17,15 x 35
    E-Z Curl with Blaster
    13,11 x 70 -


    E-Z Reverse Curl
    17,16.16,16 x 50

    Zottman Curls
    13,11 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

  19. #6259
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 28, 2021 - Chest, Triceps & Delts

    Slept 5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    15,14,14 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,14 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



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

  20. #6260
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 29, 2021 - Legs

    Sleep 7 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    11,11 x 90 - UP 10
    Seated Leg Curl
    16,15 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    14,14,13,13 x 270


    Nautilus Leg Extension
    15,15,15,15 x 160

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

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)
    ***added
    Single leg standing calf stretch-1 set
    On ramp board

    Single leg negative standing calf x body weight- 13

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  21. #6261
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 April 30 2021 - Back and Biceps

    6,5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    15,13,13 x 135 -
    Bent-over DB Row
    17,16 x 55
    Nautilus Super Pullover
    14,12 x 140

    BICEPS
    -----
    Incline Curls
    18,17,15 x 35
    E-Z Curl with Blaster
    13,11 x 70 -


    E-Z Reverse Curl
    17,16.16,16 x 50

    Zottman Curls
    13,11 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

  22. #6262
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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

    Thumbs down

    Saturday May 1, 2021 - Chest, Triceps & Delts

    Slept 6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    15,15,14 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,18 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



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

  23. #6263
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 May 3, 2021 - Legs

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    11,11 x 90 -
    Seated Leg Curl
    16,16 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    15,14,13,13 x 270


    Nautilus Leg Extension
    15,15,15,15 x 160

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

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)
    ***added
    Single leg standing calf stretch-1 set
    On ramp board

    Single leg negative standing calf x body weight- 13

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  24. #6264
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 May 4 2021 - Back and Biceps

    5.5+1.5=7 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    15,13,13 x 135 -
    Bent-over DB Row
    17,16 x 55
    Nautilus Super Pullover
    14,12 x 140

    BICEPS
    -----
    Incline Curls
    18,17,15 x 35
    E-Z Curl with Blaster
    13,12 x 70 -


    E-Z Reverse Curl
    17,16.16,16 x 50

    Zottman Curls
    13,11 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. #6265
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 May 5, 2021 - Chest, Triceps & Delts

    Slept 5+1=6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    15,15,14 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,19 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



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

  26. #6266
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 May Friday , 2021

    Sleep 5.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    11,11 x 90 -
    Seated Leg Curl
    17,16 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    15,15,13,13 x 270


    Nautilus Leg Extension
    15,15,15,15 x 160

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

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)
    ***added
    Single leg standing calf stretch-1 set
    On ramp board

    Single leg negative standing calf x body weight- 13

    5 sets DARD (added 2.5 lbs)

    Ab Coaster Psoas Stretch

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

  27. #6267
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 May 7 2021 - Back and Biceps

    7.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    15,13,13 x 135 -
    Bent-over DB Row
    17,16 x 55
    Nautilus Super Pullover
    14,12 x 140

    BICEPS
    -----
    Incline Curls
    18,17,15 x 35
    E-Z Curl with Blaster
    13,12 x 70 -


    E-Z Reverse Curl
    17,16.16,16 x 50

    Zottman Curls
    13,11 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. #6268
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,029
    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 May 8, 2021 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    15,15,14 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,19 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



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

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