The League of Extraordinary Gentlemen

[kconnell]

Sunday June 27, 2022 - Legs
 
Sleep 6.5 hours

Starting light

 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
12-10, 10-8 x 145-130
Nautilus Lying Leg Curl
8, 7 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
12-8,10-8 x 90-70
Nautilus Leg Press
12-12-10,10-8-8 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
12-8,10-10 x 100-80
Seated Calf
12,10 x 25 (no drop, yet)
 
D.A.R.D. 2 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Monday June 27, 2022 - Back and Biceps
 
Slept 6 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
11-9-7,9-7-7 x 125-100-75
C-G T-Bar Rows
8-7-6,7-6-5 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
8-7-6,6-6-6 x 45-35-25
Cable E-Z Curl
10-9-8,8-7-6 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—
 

[kconnell]

Tuesday June 28, 2020 - Chest, Tri, Delts

Slept 5+1.5+2=8.5 - most I’ve had all year
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
10 x 25 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
15-15-12, 14-14-12-12 x 35-25-10
Rope Triceps Pushdown
14-13-12, 14-12-11 x 80-70-60
Standing Cable Tri Extension
11-11, 11-11  x 35-25
 
SHOULDERS - Superset 20 seconds rest
Lateral Raises
12-10, 10-10 x 15-5
Cable Upright Row
11-10, 10-10 x 70-60
Face Pulls
11-10,10-10 x 70-60
Behind Back Smith Shrugs
11,10 x 65
 
--
Ab Coaster straight, 5 sec rest
25-18–14
 
Hypetextensions
--
 

[kconnell]

Thursday June 30, 2022 - Back and Biceps
 
Slept 7 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
12-9-7,9-7-7 x 125-100-75
C-G T-Bar Rows
8-7-6,8-6-5 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
9-7-7,7-6-6 x 45-35-25
Cable E-Z Curl
11-9-8,8-7-7 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—
 

[kconnell]

Friday july 1, 2022 - Chest, Tri, Delts

Slept 6.5
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
12 x 25 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
12-10-10, 10-10-10 x 45-35-25
Rope Triceps Pushdown
14-13-12, 14-12-11 x 80-70-60
Standing Cable Tri Extension
11-11, 11-11  x 35-25
 
SHOULDERS - Superset 20 seconds rest
Lateral Raises
12-10, 11-10 x 15-5
Cable Upright Row
11-10, 10-10 x 70-60
Face Pulls
12-10,10-10 x 70-60
Behind Back Smith Shrugs
11,10 x 65
 
--
Ab Coaster straight, 5 sec rest
25-18–14
 
Hypetextensions
--

[kconnell]

Saturday July 2, 2022 - Legs
 
Sleep 5.5 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-10, 13-8 x 145-130
Nautilus Lying Leg Curl
9, 8 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
12-8,10-8 x 90-70
Nautilus Leg Press
12-12-10,10-8-8 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
12-8,10-10 x 100-80
Seated Calf
13,10 x 25 (no drop, yet)
 
D.A.R.D. 2 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Sunday July 3, 2022 - Back and Biceps
 
Slept 7 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
12-10-8,9-7-7 ,8-7-6 x 125-100-75
C-G T-Bar Rows
8-7-6,8-6-6,7-6-5 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
9-7-7,7-6-6,7-6 x 45-35-25
Cable E-Z Curl
11-9-8,8-7-7,7-6-6 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Monday July 4, 2022 - chest, tri, delts

Slept 6.5
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16 x 25 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
13-10-10, 12-10-10, 10-10-10 x 45-35-25
Rope Triceps Pushdown
14-13-12, 14-13-12, 14-12-11 x 80-70-60
Standing Cable Tri Extension
13-11, 11-11, 11-11  x 35-25
 
SHOULDERS - Superset 20 seconds rest
Lateral Raises
12-10, 12-10, 11-10 x 15-5
Cable Upright Row
12-10, 11-10, 10-10 x 70-60
Face Pulls
12-11, 11-10,10-10 x 70-60
Behind Back Smith Shrugs
11,10,10 x 65
 
--
Ab Coaster straight, 5 sec rest
25-18–14
 
Hypetextensions
--

[kconnell]

Tuesday July 5, 2022 - Legs
 
Sleep 6.5 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-10, 13-9 x 145-130
Nautilus Lying Leg Curl
9, 9 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
12-8,10-8, 9-8 x 90-70
Nautilus Leg Press
12-10-10,10-9-8,10-9-8 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
12-10,12-10,9-8 x 100-80
Seated Calf
13,12,11 x 25 (no drop, yet)
 
D.A.R.D. 2 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Wednesday July 6, 2022 - Back and Biceps
 
Slept 7 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
12-10-9,10-8-7 ,8-7-6 x 125-100-75
C-G T-Bar Rows
8-7-6,8-6-6,7-6-6 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
10-8-7,8-7-6,7-6-6 x 45-35-25
Cable E-Z Curl
11-9-8,9-8-7,7-6-6 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Thursday July 7, 2022 - chest, tri, delts

Slept 6.5
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
16 x 25 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
14-13-12, 12-12-12, 12-11-11 x 45-35-25
Rope Triceps Pushdown
14-13-12, 14-13-12, 14-12-11 x 80-70-60
Standing Cable Tri Extension
14-14, 13-13, 13-13  x 35-25
 
SHOULDERS - Superset 20 seconds rest
Lateral Raises
13-11, 12-10, 11-10 x 15-5
Cable Upright Row
12-10, 11-10, 10-10 x 70-60
Face Pulls
12-11, 11-10,10-10 x 70-60
Behind Back Smith Shrugs
11,10,10 x 65
 
--
Ab Coaster straight, 5 sec rest
25-18–14
 
Hypetextensions
--

[kconnell]

Friday July 8, 2022 - Legs
 
Sleep 6 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-10, 13-10 x 145-130
Nautilus Lying Leg Curl
9, 9 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
12-8,10-8, 9-8 x 90-70
Nautilus Leg Press
12-10-10,11-10-9,10-9-8 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
12-10,12-10,9-8 x 100-80
Seated Calf
13,12,11 x 25 (no drop, yet)
 
D.A.R.D. 2 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Sunday July 10, 2022 - Back and Biceps
 
Slept 7 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
13-11-11,10-89-8 ,9-9-9 x 125-100-75
C-G T-Bar Rows
9-8-7,8-7-6,7-7-7 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
10-10-10,8-8-8,7-7-7 x 45-35-25
Cable E-Z Curl
11-10-10,8-8-8,7-7-7 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Monday July 11, 2022 - chest, tri, delts

Slept 6.5
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
10 x 35 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
16-14-13, 14-12-12, 12-11-11 x 45-35-25
Rope Triceps Pushdown
14-13-12, 14-13-12, 14-12-11 x 80-70-60
Standing Cable Tri Extension
10-10, 10-9, 8-9  x 45-35 - UP 10
 
SHOULDERS - Superset 20 seconds rest
Lateral Raises
13-11, 12-10, 11-10 x 15-5
Cable Upright Row
12-10, 11-10, 10-10 x 70-60
Face Pulls
12-11, 11-10,10-10 x 70-60
Behind Back Smith Shrugs
11,10,10 x 65
 
--
Smith Hip Thrust
12
 
Hypetextensions
--

[kconnell]

Tuesday July 12, 2022 - Legs
 
Sleep 7 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-12, 13-10 x 145-130
Nautilus Lying Leg Curl
10, 9 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
13-10,10-8, 9-8 x 90-70
Nautilus Leg Press
13-10-10,11-10-9,10-9-8 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
12-11,12-10,10-9 x 100-80
Seated Calf
14,12,11 x 25 (no drop, yet)
 
D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Wednesday July 13, 2022 - Back and Biceps
 
Slept 6 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
13-11-11,10-9-8 ,9-9-9 x 125-100-75
C-G T-Bar Rows
9-9-8,8-7-6,8-7-7 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,9-9-9,7-7-7 x 45-35-25
Cable E-Z Curl
11-11-11,9-9-9,9-8-8 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Thursday July 14, 2022 - chest, tri, delts

Slept 6 hours
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
12 x 35 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
16-15-14, 14-12-12, 12-11-11 x 45-35-25
Rope Triceps Pushdown
14-13-12, 14-13-12, 14-12-11 x 80-70-60
Standing Cable Tri Extension
12-10, 10-10, 10-9  x 45-35 - UP 10
 
SHOULDERS - Superset 20 seconds rest
Lateral Raises
13-11, 12-11, 11-10 x 15-5
Cable Upright Row
12-11, 11-10, 10-10 x 70-60
Face Pulls
12-11, 11-10,10-10 x 70-60
Behind Back Smith Shrugs
11,10,10 x 65
 
--
Smith Hip Thrust
12
 
Hypetextensions
--

[kconnell]

Friday July 15, 2022 - Legs
 
Sleep 6 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-12, 13-10, 12-9 x 145-130
Nautilus Lying Leg Curl
10, 9, 8 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
13-10,11-10, 10-9 x 90-70
Nautilus Leg Press
13-11-11,11-10-10,10-9-9 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
13-11,12-10,10-9 x 100-80
Seated Calf
15,12,11 x 25 (no drop, yet)
 
D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Saturday July 16, 2022 - Back and Biceps
 
Slept 7 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
13-11-11,10-9-8 ,9-9-9 x 125-100-75
C-G T-Bar Rows
9-9-8,9-7-7,8-8-7 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,9-9-9,7-7-7 x 45-35-25
Cable E-Z Curl
11-11-11,9-9-9,9-8-8 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Sunday July 17, 2022 - chest, tri, delts

Slept 7 hours
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
12 x 35 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
16-15-14, 14-12-12, 13-12-11 x 45-35-25
Rope Triceps Pushdown
14-13-12, 14-13-12, 14-12-11 x 80-70-60
Standing Cable Tri Extension
12-10, 10-10, 10-9  x 45-35 - UP 10
 
SHOULDERS - Superset 20 seconds rest
Lateral Raises
13-11, 12-11, 11-10 x 15-5
Cable Upright Row
12-11, 11-10, 10-10 x 70-60
Face Pulls
12-11, 11-10,10-10 x 70-60
Behind Back Smith Shrugs
11,10,10 x 65
 
--
Smith Hip Thrust
12
 
Hypetextensions
--

[kconnell]

Monday July 18, 2022 - Legs
 
Sleep 5.5 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-12, 13-10, 12-9 x 145-130
Nautilus Lying Leg Curl
10, 9, 8 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
13-10,11-10, 10-9 x 90-70
Nautilus Leg Press
13-11-11,11-10-10,10-9-9 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
13-11,12-10,10-9 x 100-80
Seated Calf
15,12,11 x 25 (no drop, yet)
 
D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Wednesday July 20, 2022 - Back and Biceps
 
Slept 7.5 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
13-11-11,10-9-8 ,9-9-9 x 125-100-75
C-G T-Bar Rows
9-9-8,9-7-7,8-7-7 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,9-9-9,7-7-7 x 45-35-25
Cable E-Z Curl
12-11-11,10-9-9,9-8-8 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Thursday July 21, 2022 - chest, tri, delts

Slept 7 hours
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
12 x 35 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
17-16-15, 14-13-12, 14-13-12 x 45-35-25
Rope Triceps Pushdown
15-13-12, 14-13-12, 14-12-11 x 80-70-60
Standing Cable Tri Extension
12-11, 11-10, 10-10  x 45-35
 

SHOULDERS - Superset 20 seconds rest
Lateral Raises
13-12, 12-11, 11-10 x 15-5
Cable Upright Row
12-11, 11-10, 10-10 x 70-60
Face Pulls
12-11, 11-10,10-10 x 70-60
Behind Back Smith Shrugs
11,11,10 x 65
 
--
Smith Hip Thrust
12
 
Hypetextensions
--

[kconnell]

Friday July 22, 2022 - Legs
 
Sleep 5.5 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-12, 13-10, 12-10 x 145-130
Nautilus Lying Leg Curl
10, 10, 8 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
13-10,11-10, 10-9 x 90-70
Nautilus Leg Press
13-11-11,11-10-10,10-9-9 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
14-11,12-10,10-9 x 100-80
Seated Calf
15,13,11 x 25 (no drop, yet)
 
D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Saturday July 23, 2022 - Back and Biceps
 
Slept 7 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
13-11-11,10-9-8 ,9-9-9 x 125-100-75
C-G T-Bar Rows
10-9-8,9-7-7,8-7-7 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,9-9-9,7-7-7 x 45-35-25
Cable E-Z Curl
12-11-11,10-9-9,9-9-9 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Sunday July 24, 2022 - chest, tri, delts

Slept 6 hours
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
13 x 35 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
17-16-15, 15-13-12, 14-13-12 x 45-35-25
Rope Triceps Pushdown
15-14-12, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-11, 11-11 11-10  x 45-35
 

SHOULDERS - Superset 20 seconds rest
Lateral Raises
13-12, 12-11, 11-10 x 15-5
Cable Upright Row
12-11, 11-10, 10-10 x 70-60
Face Pulls
12-11, 11-10,10-10 x 70-60
Behind Back Smith Shrugs
12,11,10 x 65
 
--
Smith Hip Thrust
12
 
Hypetextensions
--

[kconnell]

By ‘accident’ I found the culprit of the Snapping Hip Syndrome (SHS). I sat in the seat of the Nautilus Combo Leg Machine and the back support moved up (closer to me.

This affected the Leg Extension, primarily because the Leg Press portion really didn’t change lever arms. The Leg Extension should move directly at the knee. IOW, imagine an invisible pin that goes in the middle of your knees through the center of the fulcrum of the leg extension. When the back support moved, it made this pin in the proper location. Previously there was the imaginary pin on the outside of my knee.

This is what caused the SHS because it was in an overstretched position for the entirety of the movement. This, the origin of the quads had undue stress. Since it crosses the joint at the hip, this caused my issue.

I have a separate leg extension machine but when I’m doing extreme drop sets with multiple exercises I really need to use this one that has both.

Problem solved!

[kconnell]

Monday July 25, 2022 - Legs
 
Sleep 5.5 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-12, 13-10, 13-10 x 145-130
Nautilus Lying Leg Curl
10, 10, 8 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-10,11-10, 10-9 x 90-70
Nautilus Leg Press
13-11-11,11-10-10,10-9-9 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
15-11,12-10,10-9 x 100-80
Seated Calf
15,13,12 x 25 (no drop, yet)
 
D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Tuesday July 26, 2022 - Back and Biceps
 
Slept 7 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-11-11,10-9-8 ,9-9-9 x 125-100-75
C-G T-Bar Rows
10-9-8,9-8-7,8-7-7 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,9-9-9,9-9-9 x 45-35-25
Cable E-Z Curl
13-11-11,10-9-9,9-9-9 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Wednesday July 27, 2022 - chest, tri, delts

Slept 5.5 hours
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
18-16-15, 15-13-12, 14-13-12 x 45-35-25
Rope Triceps Pushdown
15-14-12, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-11, 11-11 11-11  x 45-35
 

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 12-11, 11-10 x 15-5
Cable Upright Row
13-11, 11-11, 10-10 x 70-60
Face Pulls
13-11, 11-11,10-10 x 70-60
Behind Back Smith Shrugs
12,11,11 x 65
 
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Smith Hip Thrust
12
 
Hypetextensions
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