Reply
Page 211 of 213 FirstFirst ... 111 161 201 209 210 211 212 213 LastLast
Results 6,301 to 6,330 of 6388
  1. #6301
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 Julne 30 2021 - Chest, Triceps & Delta

    4+1.5=5.5 hours sleep

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    17, 11 x 45 - SKIPPED

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    14-13-13, 13-11-11 x 45-35-25
    Rope Triceps Pushdown
    15-13-13, 13-12-11 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-8 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-7-6 x 35-25-15
    Cable Upright Row
    13-11, 9-9 x 70-35
    Face Pulls
    13-11, 9-9 x 70-35

    --
    D.A.R.D.
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up

    Elbow seems better
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #6302
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 1, 2021 - Legs

    Sleep 5+3=8 hours. Man! I needed it

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    12-11,10-9 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 10-9 x 100-70
    Nautilus Leg Press
    13-12-12,11-11-9 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    13,11,10,9x 80 —


    D.A.R.D. 2 sets

    Ab Coaster - Stretch

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

  3. #6303
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 2, 2021 - Back and Biceps

    Slept 6.5 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11,11-9 x 125-100
    T-Bar Rows
    10-9,8-8 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-12,12-10 x 35-25
    Cable E-Z Curl
    13-12-12,11-9-9 x 55-45-35


    Farmers Walk -
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    1 set x 15 each 2 fingers (3) per hand

    2 sets D.A.R.D.

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

  4. #6304
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 3, 2021 - Chest, Triceps & Delta

    6.5 hours sleep

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    18 x 25 -

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    14-14-13, 13-11-11 x 45-35-25
    Rope Triceps Pushdown
    15-13-13, 14-11-11 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-9 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-7-6 x 35-25-15
    Cable Upright Row
    13-12, 9-9 x 70-35
    Face Pulls
    13-11, 9-9 x 70-35

    --
    D.A.R.D.
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up

    Elbow nearly 100%. Calves are still improving. Very long road there.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6305
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 5, 2021 - Legs

    Sleep 5.5 hours.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    12-11,11-9 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 10-9 x 100-70
    Nautilus Leg Press
    13-12-12,11-11-10 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES — SKIPPED tight in center
    Did lots of stretching
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    13,11,10,9x 80 —


    D.A.R.D. 2 sets

    Ab Coaster - Stretch

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

  6. #6306
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 6, 2021 - Back and Biceps

    Slept 3.5+3.5=7 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11,11-9 x 125-100
    T-Bar Rows
    10-9,9-8 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-12,13-10 x 35-25
    Cable E-Z Curl
    13-12-12,11-9-9 x 55-45-35


    Farmers Walk -
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    1 set x 16 each 2 fingers (3) per hand

    2 sets D.A.R.D.

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

  7. #6307
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 7, 2021 - Chest, Triceps & Delta

    3.5+3.5=7 hours sleep

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    13 x 35 -

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    15-13-13, 12-11-11 x 45-35-25
    Rope Triceps Pushdown
    15-14-14, 14-11-11 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-9 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-7-6 x 35-25-15
    Cable Upright Row
    13-12, 9-9 x 70-35
    Face Pulls
    13-12, 9-9 x 70-35

    --
    D.A.R.D. - SKIPPED
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #6308
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 8, 2021 - Legs

    Sleep 6.5 hours.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    12-11,11-9 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 10-9 x 100-70
    Nautilus Leg Press
    13-12-12,11-11-11 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    13,11,10,9x 80 —
    — more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.

    D.A.R.D. 2 sets

    Ab Coaster - Stretch

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

  9. #6309
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 9, 2021 - Back and Biceps

    Slept 5+2=7 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11,11-10 x 125-100
    T-Bar Rows
    10-9,9-8 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-12,13-10 x 35-25
    Cable E-Z Curl
    13-12-12,11-9-9 x 55-45-35


    Farmers Walk -
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    1 set x 16 each 2 fingers (3) per hand

    2 sets D.A.R.D.

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

  10. #6310
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 11, 2021 - Chest, Triceps & Delta

    6+1=7 hours sleep

    Rotator Cuff Exercises


    CHEST (SKIPPED)
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    13 x 35 -

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    15-13-13, 15-13-11 x 45-35-25
    Rope Triceps Pushdown
    15-14-14, 14-11-11 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-9 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-7-7 x 35-25-15
    Cable Upright Row
    13-12, 9-9 x 70-35
    Face Pulls
    13-12, 9-9 x 70-35

    --
    D.A.R.D. - SKIPPED
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #6311
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 12, 2021 - Legs

    Sleep 3+3=6 hours.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    12-12,13-9 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 10-9 x 100-70
    Nautilus Leg Press
    13-12-12,11-11-11 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    13,11,10,9x 80 —
    — more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.

    D.A.R.D. 2 sets

    Ab Coaster - Stretch

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

  12. #6312
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 13, 2021 - Back and Biceps

    Slept 5.5 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11,11-10 x 125-100
    T-Bar Rows
    10-9,9-8 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-12,13-10 x 35-25
    Cable E-Z Curl
    13-12-12,11-9-9 x 55-45-35


    Farmers Walk -
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    1 set x 9 each 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  13. #6313
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 14, 2021 - Chest, Triceps & Delta

    7 hours sleep

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    14 x 35 -

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    16-14-14, 15-13-11 x 45-35-25
    Rope Triceps Pushdown
    15-14-14, 14-11-11 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-9 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-7-7 x 35-25-15
    Cable Upright Row
    13-12, 9-9 x 70-35
    Face Pulls
    13-12, 9-9 x 70-35

    --
    D.A.R.D. -
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #6314
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 15, 2021 - Legs

    Sleep 7 hours.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    12-12,13-9 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 10-9 x 100-70
    Nautilus Leg Press
    13-12-12,12-11-11 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    13,12,10,9x 80 —
    — more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.

    D.A.R.D. 2 sets

    Ab Coaster - Stretch

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

  15. #6315
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 16, 2021 - Back and Biceps

    Slept 7 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11,11-10 x 125-100
    T-Bar Rows
    10-10,9-8 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    15-12,13-10 x 35-25
    Cable E-Z Curl
    13-12-12,11-9-9 x 55-45-35


    Farmers Walk -
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    12 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  16. #6316
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 17, 2021 - Chest, Triceps & Delta

    6+1=7 hours sleep

    Rotator Cuff Exercises


    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    14 x 35 -

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    16-15-14, 15-13-11 x 45-35-25
    Rope Triceps Pushdown
    15-15-14, 14-11-11 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-9 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-7-7 x 35-25-15
    Cable Upright Row
    13-12, 9-9 x 70-35
    Face Pulls
    13-12, 10-9 x 70-35

    --
    D.A.R.D. -
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #6317
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 19, 2021 - Legs

    Sleep 6 hours.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    13-12,12-10 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 10-9 x 100-70
    Nautilus Leg Press
    13-13-12,12-11-11 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    14,12,11,10 x 80 —
    — more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
    Seated Calf
    10,10 x 60

    D.A.R.D. 2 sets

    Ab Coaster - Stretch


    Calves much improved. Massage therapist said the lateral portion was most likely the soleus. Which is what I thought. Also it is getting looser (not feeling as much like a steel cord in it. Also the swelling at the base of the Achilles’ tendon is reducing. So with all that I added 2 sets of seated calf and stretching after each. I’ve found that straight, pumping sets are best for me at the moment. No peak contractions or anything like that. Also, the more cross-friction massage that I do (therapist only does straight fiber massage), the better the scar tissue break-up, which I believe is mostly in the gastrocs.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #6318
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 20, 2021 - Back and Biceps

    Slept ~7 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11,12-10 x 125-100
    T-Bar Rows
    10-10,9-9 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    15-12,13-11 x 35-25
    Cable E-Z Curl
    13-12-12,11-9-9 x 55-45-35


    Farmers Walk -
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    12 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  19. #6319
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 21, 2021 - Chest, Triceps & Delta

    6.2 hours sleep

    Rotator Cuff Exercises -SKIPPED


    CHEST - SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    14 x 35 -

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    16-16-14, 15-13-11 x 45-35-25
    Rope Triceps Pushdown
    15-15-14, 14-12-11 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-9 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-7-7 x 35-25-15
    Cable Upright Row
    13-12, 10-9 x 70-35
    Face Pulls
    13-12, 10-9 x 70-35

    --
    D.A.R.D. -
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #6320
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 22, 2021 - Legs

    Sleep 5.5 hours.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    13-12,13-10 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 10-9 x 100-70
    Nautilus Leg Press
    13-13-13,11-11-11 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    15,12,11,10 x 80 —
    — more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
    Seated Calf
    11,10 x 60

    D.A.R.D. 2 sets

    Ab Coaster - Stretch

    Last edited by kconnell; 07-23-2021 at 07:51 AM.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #6321
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 23, 2021 - Back and Biceps

    Slept 6.5 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11,13-10 x 125-100
    T-Bar Rows
    10-10,10-9 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    15-12,13-11 x 35-25
    Cable E-Z Curl
    13-12-12,11-10-9 x 55-45-35


    Farmers Walk -
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    12 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  22. #6322
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 24, 2021 - Chest, Triceps & Delta

    6 hours sleep

    Rotator Cuff Exercises -


    CHEST -
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    14 x 35 -

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17/17-17, 15-13-12 x 45-35-25
    Rope Triceps Pushdown
    15-15-15, 14-12-12 x 95-70-45
    Standing Cable Tri Extension
    10-10,9-9 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 7-7-7 x 35-25-15
    Cable Upright Row
    13-12, 10-9 x 70-35
    Face Pulls
    13-12, 10-9 x 70-35

    --
    D.A.R.D. -
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #6323
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 26, 2021 - Legs

    Sleep 6 hours.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-12,13-10 x 160-130
    Nautilus Lying Leg Curl
    12,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 10-9 x 100-70
    Nautilus Leg Press
    13-13-13,12-11-11 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    15,12,11,10 x 80 —
    — more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
    Seated Calf
    11,11 x 60

    D.A.R.D. 2 sets

    Ab Coaster - Stretch

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

  24. #6324
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 27, 2021 - Back and Biceps

    Slept 6+1=7 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11,12-10 x 125-100
    T-Bar Rows
    10-10,10-9 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    15-12,13-11 x 35-25
    Cable E-Z Curl
    13-12-12,11-10-10 x 55-45-35


    Farmers Walk -
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    12 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  25. #6325
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 28, 2021 - Chest, Triceps & Delta

    5+3=8 hours sleep

    Rotator Cuff Exercises -


    CHEST -
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    14 x 35 -

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    18-17-17, 15-13-12 x 45-35-25
    Rope Triceps Pushdown
    15-15-15, 14-12-12 x 95-70-45
    Standing Cable Tri Extension
    10-10,9-9 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    9-8-8, 7-7-7 x 35-25-15
    Cable Upright Row
    13-12, 10-9 x 70-35
    Face Pulls
    13-12, 10-9 x 70-35

    --
    D.A.R.D. -
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #6326
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 29, 2021 - Legs

    Sleep 5.5+0.5=6 hours.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-13,13-10 x 160-130
    Nautilus Lying Leg Curl
    12,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 11-9 x 100-70
    Nautilus Leg Press
    13-13-13,12-11-11 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    15,14,12,11 x 80 —
    — more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
    Seated Calf
    11,11 x 60

    D.A.R.D. 2 sets

    Ab Coaster - Stretch

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

  27. #6327
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 30, 2021 - Back and Biceps

    Slept 7.5 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11,12-10 x 125-100
    T-Bar Rows
    11-10,10-9 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    15-13,13-10 x 35-25
    Cable E-Z Curl
    13-12-12,11-11-10 x 55-45-35


    Farmers Walk -
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    12 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  28. #6328
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 31, 2021 - Chest, Triceps & Delta

    8 hours sleep

    Rotator Cuff Exercises -


    CHEST -
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    14 x 35 - SKIPPED

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    18-18-17, 17-15-13 x 45-35-25
    Rope Triceps Pushdown
    15-15-15, 14-13-12 x 95-70-45
    Standing Cable Tri Extension
    10-10,9-9 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    9-8-8, 7-7-7 x 35-25-15
    Cable Upright Row
    13-12, 10-10 x 70-35
    Face Pulls
    13-12, 10-9 x 70-35

    --
    D.A.R.D. -
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #6329
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 2, 2021 - Legs

    Sleep 6+2=8 hours.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-13,13-11 x 160-130
    Nautilus Lying Leg Curl
    12,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 11-9 x 100-70
    Nautilus Leg Press
    13-13-13,12-12-11 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    15,14,13,11 x 80 —
    — more like stretch to contraction but not 100% contraction of all the calf. For now this seems best.
    Seated Calf
    13,13 x 60

    D.A.R.D. 2 sets

    Ab Coaster - Stretch

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

  30. #6330
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,148
    Rep Power: 2154
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 3, 2021 - Back and Biceps

    Slept 1+4+3=8 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-11,12-10 x 125-100
    T-Bar Rows
    12-10,10-9 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    15-13,13-10 x 35-25
    Cable E-Z Curl
    14-12-12,12-11-10 x 55-45-35


    Farmers Walk -
    60-45 seconds x 55-45

    Reverse Wrist Roller
    2 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    12 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts