The League of Extraordinary Gentlemen

**kconnell** · 03-17-2023, 07:44 AM

Friday March 17, 2023 - Back and Biceps

Slept 7 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
29-17-16,16-15-15 ,13-12-11 x 125-100-75
C-G T-Bar Rows
16-16-14 ,14-13-12,12-11-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-16-15,15-14-13 x 45-35-25
Cable E-Z Curl
18-17-16,17-16-15,15-13-12 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 - 18
Side-to-Side - 15

Ab Coaster -

—

**kconnell** · 03-20-2023, 08:09 AM

Monday March 20, 2023 - 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
20-19-18,19-19-18,17-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 17-16-15 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,14-14 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-12, 12-11 x 15-5
Cable Upright Row
15-14, 12-12, 12-11 x 70-60
Face Pulls
15-14, 12-12,12-11 x 70-60
Behind Back Smith Shrugs
16-15,13 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 03-21-2023, 08:04 AM

Tuesday March 21, 2023 - Legs

Sleep 4 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-17, 17-15 x 145-130
Nautilus Lying Leg Curl
17, 16, 14 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-13 x 90-70
Nautilus Leg Press
20-19-18,19-17-15,15-15-13 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
Did some light toes presses. Feeling better.

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 03-22-2023, 08:33 AM

Wednesday March 22, 2023 - Back and Biceps

Slept 6 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-17-16,16-15-15 ,14-12-11 x 125-100-75
C-G T-Bar Rows
16-16-14 ,14-13-12,12-11-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-16-15,15-14-13 x 45-35-25
Cable E-Z Curl
18-17-16,17-16-15,15-13-12 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 - 18
Side-to-Side - 15

Ab Coaster -

—

**kconnell** · 03-23-2023, 06:33 AM

Thursday March 23, 2023 - 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
20-19-18,19-19-18,28-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 28-16-15 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,15-14 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-12, 12-11 x 15-5
Cable Upright Row
15-14, 13-12, 12-11 x 70-60
Face Pulls
15-14, 13-12,12-11 x 70-60
Behind Back Smith Shrugs
17-16,13 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 03-24-2023, 05:44 AM

Friday March 24, 2023 - Legs

Sleep 6 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-17, 17-16 x 145-130
Nautilus Lying Leg Curl
17, 16, 14 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-13 x 90-70
Nautilus Leg Press
20-19-18,19-17-15,16-15-14 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
Did some light toes presses. Feeling better.

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 03-25-2023, 06:09 AM

Saturday March 25, 2023 - Back and Biceps

Slept 5 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-16,16-15-15 ,14-12-11 x 125-100-75
C-G T-Bar Rows
16-16-14 ,14-13-12,12-12-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-16-15,15-14-13 x 45-35-25
Cable E-Z Curl
18-17-16,17-16-15,15-14-12 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 - 18
Side-to-Side - 16

Ab Coaster -

—

**kconnell** · 03-27-2023, 08:30 AM

Monday March 27, 2023 - chest, tri, delts

Slept 5+1+1=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
20-19-18,19-18-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,15-14 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-13, 12-11 x 15-5
Cable Upright Row
15-14, 13-12, 12-11 x 70-60
Face Pulls
15-14, 13-12,12-11 x 70-60
Behind Back Smith Shrugs
17-16,14 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 03-28-2023, 07:52 AM

Tuesday March 28, 2023 - Legs

Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-17, 17-16 x 145-130
Nautilus Lying Leg Curl
17, 16, 15 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-14 x 90-70
Nautilus Leg Press
20-19-18,19-17-15,16-15-14 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
Did some light stretching

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 03-29-2023, 06:27 AM

Wednesday March 29, 2023 - Back and Biceps

Slept 6.5 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,16-15-15 ,14-12-11 x 125-100-75
C-G T-Bar Rows
16-16-14 ,14-13-12,12-12-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-16-15,15-14-13 x 45-35-25
Cable E-Z Curl
19-18-17,17-16-15,15-14-13 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 - 18
Side-to-Side - 16

Ab Coaster -

—

**kconnell** · 03-30-2023, 07:00 AM

Thursday March 30, 2023 - 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
21-19-18,19-18-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,15-15 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-13, 12-11 x 15-5
Cable Upright Row
15-14, 13-12, 12-11 x 70-60
Face Pulls
15-14, 13-12,12-11 x 70-60
Behind Back Smith Shrugs
17-16,14 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 03-31-2023, 06:23 AM

Friday March 31, 2023 - Legs

Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-17, 17-16 x 145-130
Nautilus Lying Leg Curl
17, 17, 15 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-14 x 90-70
Nautilus Leg Press
20-19-18,19-17-15,17-15-14 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
Did some light stretching

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 04-03-2023, 04:35 AM

Sunday April 2, 2023 - Back and Biceps

Slept 6 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,17-15-15 ,14-12-11 x 125-100-75
C-G T-Bar Rows
17-16-14 ,14-13-12,12-12-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-16-15,15-15-13 x 45-35-25
Cable E-Z Curl
19-18-17,17-16-15,15-14-13 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 - 18
Side-to-Side - 16

Ab Coaster -

—

**kconnell** · 04-03-2023, 07:14 AM

Monday April 3, 2023 - 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) SKIPPED

TRICEPS - Superset, 20 seconds rest
Bench Dips
21-20-18,19-18-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,15-15 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-13, 12-12 x 15-5
Cable Upright Row
15-14, 13-12, 12-11 x 70-60
Face Pulls
15-14, 13-12,12-11 x 70-60
Behind Back Smith Shrugs
17-16,14 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 04-04-2023, 05:57 AM

Tuesday April 4, 2023 - Legs

Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-17, 17-16 x 145-130
Nautilus Lying Leg Curl
17, 17, 16 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-14 x 90-70
Nautilus Leg Press
21-19-18,19-17-15,17-15-14 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
Did some light stretching

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 04-05-2023, 07:35 AM

Wednesday April 5, 2023 - Back and Biceps

Slept 7 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,17-15-15 ,14-12-11 x 125-100-75
C-G T-Bar Rows
17-16-14 ,15-14-13,12-12-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-16-15,15-15-13 x 45-35-25
Cable E-Z Curl
19-18-17,17-16-15,15-15-13 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 - 18
Side-to-Side - 17

Ab Coaster -

—

**kconnell** · 04-06-2023, 06:53 AM

Thursday April 6 2023 - 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
21-20-19,19-18-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
21-19-18, 19-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,15-15 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-13, 13-11 x 15-5
Cable Upright Row
15-14, 13-12, 12-11 x 70-60
Face Pulls
15-14, 13-12,12-11 x 70-60
Behind Back Smith Shrugs
17-16,14 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 04-07-2023, 06:04 AM

Friday April 7, 2023 - Legs

Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-18, 18-17, 17-16 x 145-130
Nautilus Lying Leg Curl
17, 17, 16 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-14 x 90-70
Nautilus Leg Press
21-20-18,19-17-15,17-15-14 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
Did some light stretching

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 04-10-2023, 06:05 AM

Saturday April 8, 2023 - Back and Biceps

Slept ? hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,17-15-15 ,14-12-11 x 125-100-75
C-G T-Bar Rows
17-16-14 ,15-14-13,12-12-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-16-15,26-15-13 x 45-35-25
Cable E-Z Curl
19-18-17,17-16-15,15-15-13 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 - 18
Side-to-Side - 17

Ab Coaster -

—

**kconnell** · 04-10-2023, 06:07 AM

Monday April 10 2023 - 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
21-20-19,19-18-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
21-20-18, 19-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,15-15 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-13, 13-11 x 15-5
Cable Upright Row
15-14, 13-12, 12-11 x 70-60
Face Pulls
15-14, 13-12,12-11 x 70-60
Behind Back Smith Shrugs
17-16,15 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 04-18-2023, 06:03 AM

Tuesday April 18, 2023 - Legs

Sleep 8 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-18, 18-17, 17-16 x 145-130
Nautilus Lying Leg Curl
17, 17, 16 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-14 x 90-70
Nautilus Leg Press
21-20-18,19-18-15,17-15-14 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
Did some light stretching

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 04-19-2023, 06:32 AM

Wednesday April 19, 2023 - Back and Biceps

Slept 4.5+1=5.5 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,17-15-15 ,14-12-11 x 125-100-75
C-G T-Bar Rows
17-16-14 ,15-14-13,12-12-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-15-15,26-15-13 x 45-35-25
Cable E-Z Curl
19-18-17,17-16-15,15-15-13 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 - 18
Side-to-Side - 17

Ab Coaster -

—

**kconnell** · 04-20-2023, 06:09 AM

Thursday April 20 2023 - chest, tri, delts

Slept 4+2=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
21-20-18,19-18-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
21-20-18, 19-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,15-15 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-13, 13-11 x 15-5
Cable Upright Row
15-14, 13-12, 12-11 x 70-60
Face Pulls
15-14, 13-12,12-11 x 70-60
Behind Back Smith Shrugs
17-16,15 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 04-21-2023, 06:23 AM

Friday April 21, 2023 - Legs

Sleep ~7 hours

Extremely tired from yesterday-Duda lot of lumber work. Dropped some reps in some of the sets.

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-18, 18-17, 17-16 x 145-130
Nautilus Lying Leg Curl
15, 15, 13 x 90 (no drop set)

QUADRICEPS - ONLY 2 SETS (tired)
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-14 x 90-70
Nautilus Leg Press
21-20-18,19-17-15,17-15-14 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
Did some light stretching

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 04-22-2023, 02:44 PM

Saturday April 22, 2023 - Back and Biceps

Slept 7.5 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,17-15-15 ,14-13-11 x 125-100-75
C-G T-Bar Rows
17-16-14 ,15-14-13,12-12-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-15-15,16-15-13 x 45-35-25
Cable E-Z Curl
19-18-17,17-16-15,16-15-13 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 - SKIPPED
Scepter Knight - 18
Side-to-Side - 17

Ab Coaster -

—

**kconnell** · 04-24-2023, 09:06 AM

Monday April 24 2023 - chest, tri, delts

Slept 4.5+0.5+1+2=8 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
21-20-18,19-18-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
21-20-18, 19-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,15-15 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-13, 13-11 x 15-5
Cable Upright Row
15-14, 13-12, 12-11 x 70-60
Face Pulls
15-14, 13-12,12-11 x 70-60
Behind Back Smith Shrugs
17,16,15 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 04-25-2023, 08:04 AM

Tuesday April 25, 2023 - Legs

Sleep ~7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-18, 18-17, 17-16 x 145-130
Nautilus Lying Leg Curl
16, 15, 13 x 90 (no drop set)

QUADRICEPS - ONLY 2 SETS (tired)
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-14 x 90-70
Nautilus Leg Press
21-20-18,19-17-16,17-15-14 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
Did some light stretching

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 04-26-2023, 07:22 AM

Wednesday April 26, 2023 - Back and Biceps

Slept 7.5 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,17-15-15 ,14-13-11 x 125-100-75
C-G T-Bar Rows
17-16-14 ,15-14-13,13-12-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-15-15,16-15-14 x 45-35-25
Cable E-Z Curl
19-18-17,17-16-15,16-15-13 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 - SKIPPED
Scepter Knight - 18
Side-to-Side - 17

Ab Coaster -

—

**kconnell** · 04-27-2023, 06:16 AM

Wednesday April 27 2023 - 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) SKIPPED

TRICEPS - Superset, 20 seconds rest
Bench Dips
21-20-19,19-18-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
21-20-19, 19-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,15-15 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-14, 14-13, 13-11 x 15-5
Cable Upright Row
15-15, 13-12, 12-11 x 70-60
Face Pulls
15-14, 13-12,12-11 x 70-60
Behind Back Smith Shrugs
17,16,15 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 04-28-2023, 07:05 AM

Friday April 28, 2023 - Legs

Sleep 7.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-18, 18-17, 17-16 x 145-130
Nautilus Lying Leg Curl
17, 15, 13 x 90 (no drop set)

QUADRICEPS - ONLY 2 SETS (tired)
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-14 x 90-70
Nautilus Leg Press
21-20-19,19-17-16,17-15-14 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
Did some light stretching

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

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