Monday September 19, 2022 - Legs
Sleep 5 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-13, 15-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12 11, 10 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,12-12, 11-9 x 90-70
Nautilus Leg Press
16-14-13,13-12-11,11-9-9 x 140-120-100
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-15,15-13,13-11 x 100-80
Seated Calf
17,15,13 x 25 (no drop, yet)
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—
|
|
Results 6,631 to 6,660 of 7022
-
09-19-2022, 06:43 AM #6631Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
--------------------------------------------------------------
Available as a rep
-
09-20-2022, 07:30 AM #6632Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday September 20 2022 - Back and Biceps
Slept 7.5 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-13-12,13-11-11 ,11-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,11-9-9,8-8-8 x 65-55-45
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
12-12-11,11-10-10,9-9-9 x 45-35-25
Cable E-Z Curl
14-13-12,11-10-9,10-10-10 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
-
09-22-2022, 07:04 AM #6633Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Thursday September 22, 2022 - Legs
Sleep 6 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-14, 15-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12, 11, 10 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,12-11, 11-9 x 90-70
Nautilus Leg Press
16-14-13,13-12-11,11-11-9 x 140-120-100
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-15,15-13,13-11 x 100-80
Seated Calf
17,15,13 x 25 (no drop, yet)
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
09-23-2022, 06:55 AM #6634Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Friday September 23 2022 - Back and Biceps
Slept 7 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-13-12,13-11-11 ,11-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,11-9-9,8-8-8 x 65-55-45
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
12-12-11,12-11-10,9-9-9 x 45-35-25
Cable E-Z Curl
15-13-12,12-11-10,10-10-10 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
09-24-2022, 06:49 AM #6635Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Saturday September 24, 2022 - chest, tri, delts
Slept 6 hours
—-
Rotator Cuff Exercises(skipped)
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest)
TRICEPS - Superset, 20 seconds rest
Bench Dips
14-13-12,13-12-11,12-11-10 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
13-12, 12-11 11-11 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 11-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
13,12,11 x 65
--
Smith Hip Thrust
12-10 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
09-26-2022, 09:15 AM #6636Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Saturday September 24, 2022 - Legs
Sleep 6 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-14, 15-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12, 11, 10 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-12,12-12, 11-9 x 90-70
Nautilus Leg Press
16-14-13,13-12-11,11-11-9 x 140-120-100
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-15,15-13,13-11 x 100-80
Seated Calf
17,15,13 x 25 (no drop, yet)
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
-
09-26-2022, 09:17 AM #6637Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Monday September 26 2022 - Back and Biceps
Slept 4+1=5 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-14-13,13-11-11 ,11-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,11-10-9,8-8-8 x 65-55-45
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
13-12-11,12-11-10,9-9-9 x 45-35-25
Cable E-Z Curl
15-13-12,12-11-10,10-10-10 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
09-27-2022, 06:54 AM #6638Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday September 27, 2022 - chest, tri, delts
Slept 8 hours
—-
Rotator Cuff Exercises
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest)
TRICEPS - Superset, 20 seconds rest
Bench Dips
15-13-12,13-12-11,12-11-10 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
13-12, 12-12 12-11 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 11-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
13,12,11 x 65
--
Smith Hip Thrust
12-10 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
09-28-2022, 06:54 AM #6639Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Wednesday September 28, 2022 - Legs
Sleep 6 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-14, 15-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12, 11, 11 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-12,12-12, 11-9 x 90-70
Nautilus Leg Press
16-15-13,13-12-11,11-11-9 x 140-120-100
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-15,15-13,13-11 x 100-80
Seated Calf
17,15,13 x 25 (no drop, yet)
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
09-29-2022, 07:39 PM #6640Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Thursday September 29 2022 - Back and Biceps
Slept 4+1=5 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-14-14,13-11-11 x 125-100-75
C-G T-Bar Rows
11-10-9,11-10-9 x 65-55-45
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
13-12-11,12-11-10 x 45-35-25
Cable E-Z Curl
15-14-12,12-11-10 x 45-35-25
Farmers Walk - SKIPPED
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - SKIPPED
—--------------------------------------------------------------
Available as a rep
-
-
09-30-2022, 06:11 AM #6641Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Friday September 30, 2022 - chest, tri, delts
Slept 6.5 hours
—-
Rotator Cuff Exercises
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest)
TRICEPS - Superset, 20 seconds rest
Bench Dips
15-13-12,14-12-11,12-11-10 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
13-12, 12-12 12-11 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 11-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
13,12,11 x 65
--
Smith Hip Thrust
12-10 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
10-01-2022, 06:54 AM #6642Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Saturday October 1, 2022 - Legs
Sleep 6.5 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-14, 15-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12, 11, 11 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-12,12-12, 11-9 x 90-70
Nautilus Leg Press
16-15-13,13-12-11,12-11-9 x 140-120-100
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-15,15-13,13-11 x 100-80
Seated Calf
17,15,13 x 25 (no drop, yet)
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
10-03-2022, 06:16 AM #6643Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Monday October 3, 2022 - Back and Biceps
Slept 6.5 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-14-14,13-11-11 ,12-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,11-10-9,8-8-8 x 65-55-45
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
13-12-11,12-12-10,9-9-9 x 45-35-25
Cable E-Z Curl
15-13-12,12-11-10,10-10-10 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
10-04-2022, 01:51 PM #6644Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday October 4, 2022 - chest, tri, delts
Slept 5.5 hours
—-
Rotator Cuff Exercises
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest)
TRICEPS - Superset, 20 seconds rest
Bench Dips
15-14-12,14-12-11,12-11-10 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
13-12, 12-12 12-11 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
13,12,11 x 65
--
Smith Hip Thrust
12-10 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
10-05-2022, 06:29 AM #6645Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Wednesday October 5, 2022 - Legs
Sleep 6.5 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-14, 15-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12, 12, 11 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-12,12-12, 11-9 x 90-70
Nautilus Leg Press
16-15-13,13-12-12,12-11-9 x 140-120-100
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
14-11,11-9,10-8 x 110-90 - UP 10
Seated Calf
11,10,9 x 35 (no drop, yet) - UP 10
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
10-06-2022, 05:47 AM #6646Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Thursday October 6, 2022 - Back and Biceps
Slept 6.5 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-14-14,13-11-11 ,12-9-9 x 125-100-75
C-G T-Bar Rows
12-10-9,11-10-9,9-8-8 x 65-55-45
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
13-12-11,12-12-11,9-9-9 x 45-35-25
Cable E-Z Curl
15-13-12,12-11-10,10-10-10 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
10-07-2022, 06:39 AM #6647Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Friday October 7, 2022 - chest, tri, delts
Slept 4 hours Ug
—-
Rotator Cuff Exercises
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
15-14-13,14-12-11,12-11-10 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
13-12, 12-12 12-11 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
13,12,11 x 65
--
Smith Hip Thrust
12-10 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
10-09-2022, 05:59 AM #6648Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Sunday October 9, 2022 - Legs
Sleep ~3 hours. Very broken
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-14, 15-12, 13-12 x 145-130
Nautilus Lying Leg Curl
12, 12, 11 x 90 (no drop set)
—==== STOPPED HERE ====—
Just couldn’t go on. Didn’t feel well.
Had some tenderness and swelling in lower abdomen.
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-12,12-12, 11-9 x 90-70
Nautilus Leg Press
16-15-13,13-12-12,12-11-9 x 140-120-100
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
14-11,11-9,10-8 x 110-90 - UP 10
Seated Calf
11,10,9 x 35 (no drop, yet) - UP 10
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
-
10-10-2022, 06:12 AM #6649Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Monday October 10 2022 - Back and Biceps
Slept 5.5 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-14-14,13-11-11 ,12-9-9 x 125-100-75
C-G T-Bar Rows
12-11-9,11-10-9,9-8-8 x 65-55-45
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
13-12-11,12-12-11,9-9-9 x 45-35-25
Cable E-Z Curl
15-14-12,12-11-9,10-10-10 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
10-11-2022, 07:13 AM #6650Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday October 11, 2022 - chest, tri, delts
Slept 7 hours
—-
Rotator Cuff Exercises
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
15-14-13,14-13-12,12-11-10 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
14-12, 12-12 12-11 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
13,12,11 x 65
--
Smith Hip Thrust - SKIPPED
12-10 x 65
Hypetextensions
—
Whatever my abdominal/intestinal issue was subsided around lunchtime the same day. To be cautious, I skipped the hip thrusts which directly exercise the lower abs.--------------------------------------------------------------
Available as a rep
-
10-12-2022, 06:39 AM #6651Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Wednesday October 12, 2022 - Legs
Sleep 6 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-14, 15-12, 13-12 x 145-130
Nautilus Lying Leg Curl
13, 12, 11 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-13,12-12, 11-9 x 90-70
Nautilus Leg Press
16-15-14,13-12-12,12-11-9 x 140-120-100
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
14-11,11-9,10-8 x 110-90 - UP 10
Seated Calf
11,11,10 x 35 (no drop, yet) - UP 10
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
10-13-2022, 05:16 AM #6652Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Thursday October 13 2022 - Back and Biceps
Slept 6.5 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-14-14,13-11-11 ,12-10-9 x 125-100-75
C-G T-Bar Rows
12-11-9,11-10-9,9-8-8 x 65-55-45
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
13-12-11,12-12-11,9-9-9 x 45-35-25
Cable E-Z Curl
15-14-12,12-12-11,10-10-10 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
-
10-14-2022, 06:36 AM #6653Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Friday October 14, 2022 - chest, tri, delts
Slept 6.5 hours
—-
Rotator Cuff Exercises
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
15-14-13,14-13-12,12-11-10 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
14-13, 12-12 12-11 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
13,13,11 x 65
--
Smith Hip Thrust - SKIPPED
12-10 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
10-15-2022, 12:27 PM #6654Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Saturday October 15, 2022 - Legs
Sleep 6 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-15, 15-12, 13-12 x 145-130
Nautilus Lying Leg Curl
13, 12, 11 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-13,12-12, 11-9 x 90-70
Nautilus Leg Press
16-15-14,13-12-12,12-11-9 x 140-120-100
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
14-11,11-9,10-8 x 110-90 - UP 10
Seated Calf
11,11,10 x 35 (no drop, yet) - UP 10
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
10-16-2022, 07:00 AM #6655Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Sunday October 16 2022 - Back and Biceps
Slept 6 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-14-14,13-11-11 ,12-10-10 x 125-100-75
C-G T-Bar Rows
12-11-10 ,11-10-9,9-8-8 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
13-12-11,12-12-11,9-9-9 x 45-35-25
Cable E-Z Curl
15-14-13,12-12-11,10-10-10 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
10-17-2022, 07:52 AM #6656Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Monday October 17, 2022 - chest, tri, delts
Slept 3+3.5=6.5 hours
—-
Rotator Cuff Exercises
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
16-14-13,14-13-12,12-11-10 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
14-13, 12-12 12-11 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
13,13,11 x 65
--
Smith Hip Thrust - SKIPPED
12-10 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
10-18-2022, 07:14 AM #6657Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday October 18, 2022 - Legs
Sleep 6.5 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-15, 15-13, 13-12 x 145-130
Nautilus Lying Leg Curl
13, 12, 11 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-13,13-12, 11-9 x 90-70
Nautilus Leg Press
16-15-14,13-12-12,12-11-9 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
14-11 [,11-9,10-8 ] x 110-90 - UP 10
Seated Calf
11 [,11,10 ] x 35 (no drop, yet) - UP 10
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—
Left calf ‘pulled’. Like a steel fiber through it. IOW, it is constantly tight which results in tendinitis and soreness. I guess it’s not fully healed. Massage, ointments, etc.--------------------------------------------------------------
Available as a rep
-
10-19-2022, 07:51 AM #6658Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Wednesday October 19 2022 - Back and Biceps
Slept 5.5 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-14-14,13-11-11 ,12-10-10 x 125-100-75
C-G T-Bar Rows
12-11-10 ,11-10-10,9-8-8 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
13-12-11,13-12-11,9-9-9 x 45-35-25
Cable E-Z Curl
15-14-13,12-11-10,10-10-10 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Single-End Dumbbell
Scepter Knight - 14
Side-to-Side - 7
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
10-21-2022, 07:52 AM #6659Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Thursday October 20, 2022 - chest, tri, delts
Slept 6 hours
—-
Rotator Cuff Exercises
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
16-15-14,14-13-12,12-11-10 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
14-13, 12-12 12-11 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
13,13,11 x 65
--
Smith Hip Thrust - SKIPPED
12-10 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
10-21-2022, 07:54 AM #6660Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Friday October 21, 2022 - Legs
Sleep ?? hours Bad sleep
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
16-15, 15-13, 13-12 x 145-130
Nautilus Lying Leg Curl
13, 12, 11 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-13,13-12, 11-9 x 90-70
Nautilus Leg Press
16-15-14,14-12-12,12-11-9 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
14-11 [,11-9,10-8 ] x 110-90 - UP 10
Seated Calf
11 [,11,10 ] x 35 (no drop, yet) - UP 10
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—
Left calf much better.--------------------------------------------------------------
Available as a rep
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