The League of Extraordinary Gentlemen

[kconnell]

Monday May 1, 2023 - Back and Biceps
 
Slept 7.5 hours
 

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,17-15-15 ,14-13-12 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
19-18-17,17-16-15,16-15-14 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]

Tuesday May 2, 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
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
19-18, 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, 14-13, 12-11 x 70-60
Face Pulls
15-14, 14-12,12-11 x 70-60
Behind Back Smith Shrugs
17,16,15 x 65
 
--
Smith Hip Thrust - SKIPPED
10-8 x 65
 
Hypetextensions - Skipped
—

[kconnell]

Wednesday May 3, 2023 - Legs
 
Sleep 5.5 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, 16-15 x 90-70
Nautilus Leg Press
21-20-19,19-17-16,17-15-15 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]

Thursday May 4, 2023 - Back and Biceps
 
Slept 7.5 hours
 

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,17-16-15 ,14-13-12 x 125-100-75
C-G T-Bar Rows
17-16-14 ,15-14-14,12-12-11 x 65-55-
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,18-16-16,16-15-14 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 - 18
 
Ab Coaster -
 
—

[kconnell]

Friday May 5, 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
21-20-19,20-19-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
21-20-19, 19-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
19-18, 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, 14-13, 12-11 x 70-60
Face Pulls
15-14, 14-13,12-11 x 70-60
Behind Back Smith Shrugs
17,16,15 x 65
 
--
Smith Hip Thrust - SKIPPED
10-8 x 65
 
Hypetextensions - Skipped
—

[kconnell]

Saturday May 6, 2023 - Legs
 
Sleep 5.5 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
20-17, 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, 16-15 x 90-70
Nautilus Leg Press
21-20-19,19-17-16,17-16-15 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]

Monday May 8, 2023 - Back and Biceps
 
Slept 5.5+0.2+0.3=6 hours
 

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,17-16-15 ,14-13-12 x 125-100-75
C-G T-Bar Rows
17-16-14 ,15-15-14,12-12-11 x 65-55-
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,18-16-17,16-15-14 x 45-35-25
Cable E-Z Curl
19-18-17,18-16-15,16-15-13 x 45-35-25
    
 
Farmers Walk -SKIPPED
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 - 18
 
Ab Coaster -
 
—

[kconnell]

Tuesday May 9, 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
21-20-19,20-19-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
21-20-19, 19-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
19-19, 17-17,15-15 x 45-35
 

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-14, 14-13, 13-12 x 15-5
Cable Upright Row
15-15, 14-13, 12-11 x 70-60
Face Pulls
15-14, 14-13,12-11 x 70-60
Behind Back Smith Shrugs
17,16,15 x 65
 
--
Smith Hip Thrust - SKIPPED
10-8 x 65
 
Hypetextensions - Skipped
—

[kconnell]

Wednesday May 10, 2023 - Legs
 
Sleep 6 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
20-18, 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, 16-15 x 90-70
Nautilus Leg Press
21-20-19,19-18-16,17-16-15 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]

Thursday May 11, 2023 - Back and Biceps
 
Slept 7+ hours
 

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,17-16-15 ,14-13-13 x 125-100-75
C-G T-Bar Rows
17-16-14 ,15-15-14,13-12-11 x 65-55-
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,18-16-17,16-15-14 x 45-35-25
Cable E-Z Curl
19-18-17,18-17-15,16-15-13 x 45-35-25
    
 
Farmers Walk -SKIPPED
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Single-End Dumbbell - SKIPPED
Scepter Knight - 19
Side-to-Side - 18
 
Ab Coaster -
 
—

[kconnell]

Friday May 12, 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
21-20-19,20-19-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
21-20-19, 20-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
19-19, 17-17,15-15 x 45-35
 

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-14, 14-13, 13-12 x 15-5
Cable Upright Row
15-15, 14-13, 12-11 x 70-60
Face Pulls
15-15, 14-13,12-11 x 70-60
Behind Back Smith Shrugs
17,16,15 x 65
 
--
Smith Hip Thrust - SKIPPED
10-8 x 65
 
Hypetextensions - Skipped
—

[kconnell]

After a month off, getting back to it.

Just did some abs and VERY light legs, rotator cuff, and suck-like.

[kconnell]

After a month off, getting back to it.

Just did some abs and VERY light legs, rotator cuff, and suck-like.

Bad move. Real bad. My back must’ve been out of alignment because my lower lumbar area is all messed up. I believe it muscular.

About another week.

[kconnell]

Back is 98% better. Haven’t had a lower back (L4-L5) problem is 8-10 years.

Light back and Biceps workout. Like 75 on lat pull downs. Not wanting soreness—just some light work to ease into it again. Also I’ll change the workouts soon.

[kconnell]

Yesterday did a light chest, triceps and felt workout. Felt good. No soreness.


6/21/2023 today did another light workout. Legs again. Did same exercises I anticipate for the new workouts this time. Smith Squats made my lower back feel weird again. Not a good sign so I started with the belt. That helped. Finished workout and will see if lower back has any issues. May need to swap out the squats. Getting old stinks.

[kconnell]

Saturday June 24, 2023 Chest, Tri, Delts

Another light workout. Felt real good. Lower back is much better. Included huperextensions, so I’ll see if that helps or hurts it. Monday will start full new workout regimen, although not totally full bore. I’ll also list here.

[kconnell]

Monday June 26, 2023 - Legs
 
Sleep 4.5 hours.

==== New Routine ====

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,12,10 x 70
SLDs
10,10 x 185 — Emphasize Stretch
 
QUADRICEPS
-----
45-degree Leg Press
14,14,13 x 270

Nautilus Leg Extension
8,8,8 x 140
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf
12 x 35

 
Ab Coaster - Straight
24
 
—

[kconnell]

Tuesday June 27, 2023 - Back and Biceps
 
Slept 7 Hours.

=== NEW ROUTINE ===
 
All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
12x100 10,8 x 120
High Pulls
10,9,9 x 130
Nautilus Super Pullover
10,8 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
11,10,9 x 35 (more for the feel & pump)
Cable Preacher Curl Flat Side
13,11,9 x 35
 
 
Farmers Walk - No rest between
65 seconds x 55 pounds (yellow)
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
16
—

[kconnell]

Wednesday June 28, 2023 - Chest, Triceps & Delts
 
Slept 5 Hours
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST — SKIPPED
2-Arm Dual Lower Crossover
,12 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
12,10,9 - Lateral Emphasis
Flat Cable Tri Extension 
9,9,9 x 80
 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
8.7 x 25, 9x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
6,6,5 x 25
 
--
Ab Coaster straight, 5 sec rest
20
 
Hypetextensions
20
 
—

[kconnell]

Friday June 30, 2023 - Legs
 
Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
9,7,7 x 80 - back to where I was
SLDs
10,8 x 95 - still cautious about lower back
 
QUADRICEPS
-----
45-degree Leg Press
12,10,10 x 320 - Outer, Inner, Mid

Nautilus Leg Extension
10,8,6 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf
12 x 35

 
Ab Coaster - Straight
24
 
—

[kconnell]

Saturday July 1, 2023 - Back and Biceps
 
Slept 6 Hours.
 
All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
11,10,9 x 120
High Pulls
10,10,10 x 120
Nautilus Super Pullover
10,8 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
9,9,8 x 40
Cable Preacher Curl Flat Side
12,9,8 x 40
 
 
Farmers Walk - No rest between
65 seconds x 55 pounds (yellow)
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
16
—

[kconnell]

Monday July 3, 2023 - Chest, Triceps & Delts
 
Slept 6 Hours
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST —
2-Arm Dual Lower Crossover
15 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
12,12.10 - Lateral Emphasis
Flat Cable Tri Extension 
11,9,9 x 80 - Medial Emphasis
 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,10,9 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
7,6,6 x 25
 
--
Ab Coaster straight, 5 sec rest
16
 
Hypetextensions
24
 
—

[kconnell]

Tuesday July 4, 2023 - Legs
 
Sleep 5.5 hours.

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
10,8,7 x 80 - back to where I was
SLDs
11,9 x 95 - still cautious about lower back
 
QUADRICEPS
-----
45-degree Leg Press
12,10,10 x 360 - Outer, Inner, Mid

Nautilus Leg Extension
10,9,8 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf
10 x 35 - 3 sec pause at top and full bottom

 
Ab Coaster - Straight
24
 
—

[kconnell]

Wednesday July 5, 2023 - Back and Biceps
 
Slept 5.5+1.5=7 Hours.
 
All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
8,8,7 x 130
High Pulls
9,9,8,7 x 130
Nautilus Super Pullover
10,8 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
10,9,8 x 40
Cable Preacher Curl Flat Side
12,10,9 x 40
 
 
Farmers Walk - No rest between
70 seconds x 55 pounds (yellow)
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
16
—

[kconnell]

Thursday July 6, 2023 - Chest, Triceps & Delts
 
Slept 6.5 Hours
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST —
2-Arm Dual Lower Crossover
16 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
12,12.10 - Lateral Emphasis
Flat Cable Tri Extension 
11,11,9,9 x 80 - Medial Emphasis
 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
11,10,9 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
7,6,6 x 25
 
--
Ab Coaster straight, 5 sec rest
16
 
Hypetextensions
24
 
—

[kconnell]

Friday July 7, 2023 - Legs
 
Sleep 7.5 hours.

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,9,8 x 80 - back to where I was
SLDs
11,10 x 95 - still cautious about lower back
 
QUADRICEPS
-----
45-degree Leg Press
11,10,8 x 395 - Outer, Inner, Mid

Nautilus Leg Extension
10,9,8 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
12 x 35

 
Ab Coaster - Straight
24
 
—

[kconnell]

Saturday July 8, 2023 - Back and Biceps
 
Slept 6.5 Hours.
 
All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
9,8,7 x 130
High Pulls
10,9,9,7 x 130
Nautilus Super Pullover
10,8 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
11,10,9 x 40
Cable Preacher Curl Flat Side
12,11,10 x 40
 
 
Farmers Walk - No rest between
70 seconds x 55 pounds (yellow)
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
16
—[

[kconnell]

Sunday July 9, 2023 - Chest, Triceps & Delts
 
Slept 5.5 Hours
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST —
2-Arm Dual Lower Crossover
16 x 25 — SKIPPED
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
13,12.10 - Lateral Emphasis
Flat Cable Tri Extension 
12,11,10,9 x 80 - Medial Emphasis
 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
11,10,9 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
7,7,6 x 25
 
--
Ab Coaster straight, 5 sec rest
18
 
Hypetextensions
24
 
—

[kconnell]

Monday July 20, 2023 - Legs
 
Sleep 6 hours.

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,10,8 x 80 - back to where I was
SLDs
12,10 x 95 - still cautious about lower back
 
QUADRICEPS
-----
45-degree Leg Press
11,10,10 x 430 - Outer, Inner, Mid

Nautilus Leg Extension
11,9,8 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
12 x 35

 
Ab Coaster - Straight
24
 
—

[kconnell]

Tuesday July 11, 2023 - Back and Biceps
 
Slept 6 Hours.
 
All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
10,9,7 x 130
High Pulls
11,10,9,8 x 130
Nautilus Super Pullover
10,8 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
10,9,7 x 45
Cable Preacher Curl Flat Side
9,8,7 x 45
 
 
Farmers Walk - No rest between
70 seconds x 55 pounds (yellow)
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
16
—