The League of Extraordinary Gentlemen

[kconnell]

Wednesday August 16, 2023 - Chest, Triceps & Delts
 
Slept 4.5+3=7.5 Hours.
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST —
2-Arm Dual Lower Crossover
18 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
15,14,12 - Lateral Emphasis (2nd ring)
Flat Cable Tri Extension 
10,10,9,9 x 90 - Medial Emphasis

 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,12,11 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
9,8,7 x 25
 
--
Ab Coaster straight
24
 
Hypetextensions
24
 
—

[kconnell]

Thursday August 17, 2023 - Legs
 
Sleep 3.5+2=5.5 hours. (3 hours apart).

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13,11 x 80 -
SLDs
14,13 x 95 -
 
QUADRICEPS
-----
45-degree Leg Press
12,12,10,10 x 485 - Outer,Inner,O,I


Nautilus Leg Extension
13,12,11 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
13 x 35 -

D.A.R.D.
18

 
Ab Coaster - Straight
24
 
—

[kconnell]

Friday Aug 18, 2023 - Back and Biceps
 
Slept ~6 Hours.
 
All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
13,11,10 x 140 -
High Pulls
12,11,10 x 140 -
Nautilus Super Pullover
10,9 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,12,11 x 45
Cable Preacher Curl Flat Side
13,12,10 x 45
 
 
Farmers Walk - No rest between
60 seconds x 65 pounds (blue)—UP 10
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
18 each side
—

[kconnell]

Monday August 21, 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
18 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
15,14,13 - Lateral Emphasis (2nd ring)
Flat Cable Tri Extension 
10,11,9,9 x 90 - Medial Emphasis

 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,12,11 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
9,8,7 x 25
 
--
Ab Coaster straight
24
 
Hypetextensions
24
 
—

[kconnell]

Tuesday August 22, 2023 - Legs
 
Sleep 7 hours

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13,11 x 80 -
SLDs
15,13 x 95 -
 
QUADRICEPS
-----
45-degree Leg Press
13,12,11,10 x 485 - Outer,Inner,O,I


Nautilus Leg Extension
13,12,11 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
14 x 35 -

D.A.R.D.
19

Ab Coaster - Straight
24
 
—

[kconnell]

Wednesday Aug 23, 2023 - Back and Biceps
 
Slept ~5.5 Hours.
 
All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
13,12,10 x 140 -
High Pulls
12,11,10 x 140 -
Nautilus Super Pullover
10,9 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,12,11 x 45
Cable Preacher Curl Flat Side
13,12,11 x 45
 
 
Farmers Walk - No rest between
60 seconds x 65 pounds (blue)—UP 10
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
18 each side
—

[kconnell]

Thursday August 24, 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
18 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
11 11,9 - Lateral Emphasis (1st ring)
Flat Cable Tri Extension 
11,11,9,9 x 90 - Medial Emphasis

 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,12,11 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
9,8,7 x 25
 
--
Ab Coaster straight
24
 
Hypetextensions
24
 
—

[kconnell]

Friday August 25, 2023 - Legs
 
Sleep 6.5 hours

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13,11 x 80 -
SLDs
9,8 x 115 - UP 20
 
QUADRICEPS
-----
45-degree Leg Press
14,14,12,12 x 485 - Outer,Inner,O,I


Nautilus Leg Extension
13,12,11 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
14 x 35 - SKIPPED

D.A.R.D.
20

Ab Coaster - Straight
24
 
—

[kconnell]

Saturday Aug 26, 2023 - Back and Biceps
 
Slept ~5.5 Hours.
 
All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
13,12,11 x 140 -
High Pulls
12,11,10 x 140 -
Nautilus Super Pullover
10,9 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,12,11 x 45
Cable Preacher Curl Flat Side
13,12,11 x 45
 
 
Farmers Walk - No rest between
60 seconds x 65 pounds (blue)—SKIPPED
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
18 each side
—

[fit40strong]

Yesturday I started "Phase 2" of P90X. In this phase, it's a lot of different movements with single sets.

---Chest, Shoulders & Triceps---

In this order...

Slow Motion 3-in-1 Push-Ups - 12 reps followed by 12 standard push-ups
In&Out Shoulder Flys - 20lbsx10
Chair Dips - 15
Plange Push-Ups - 10
Pike Presses - 15
Side Tri-Rises - 15 each side
Floor Flys - 24
Scarecrows - 10lbsx15
Overhead Tricep Extension - 20lbsx10
Two-Twitch Speed Push-ups - 20
Y-Presses - 20lbsx12
Lying Tricep Extensions - 20lbsx10
Side-to-Side Push-ups - 20
Pour Flys - 10lbsx12
Side-Leaning Tricep Extensions - 20lbsx10 each arm
One-Arm Push-Ups - 12 each arm (I tried, but I had to do them girly style)
Weighted Circles - 10lbs 2x10 each arm
Throw the Bomb - 10lbsx10 each arm
Clapping push-ups - 15
Slo-Mo Throws - 10lbsx12
Front-to-Back Tricep Extension - 20lbsx10 each arm
One-Arm balance Push-Ups - 10 (also did these girly style)
Fly-Row Presses - 20lbsx8
Dumbbell Cross-Body Blows - 20lbsx30 (did these as fast as I could)

---Core---
Standard Crunches - 1x75
Oblique Crunches - 2x25 each side
Reverse Crunches 25

---Evening Run---

2 weeks ago, my 1 mile time was 14 minutes and 45 seconds (sloooooooow) Lastnight, it was 13minutes and 26 seconds. This is an improvement of 1 minute and 19 seconds over a span of 2 weeks!


---Supplementation--- (the ratings will be evaluated on a daily basis)
2 Scoops of Crimson (Face) Punch Juggernaut before my training. 5:45 A.M

Energy - 10/10. The night before, I only had 4 hours of sleep, so I woke up not a happy camper and dragging butt. However, Juggernaut provided me with a smooth, and great energy. It didn't hit me like a ton of bricks. It slowly came on and stayed there for the entire morning.

Focus - 9/10. The focus is there. I love the focus that Juggernaut gives. It helps create an animal like intensity.

Pumps - 9/10. To be fair to Juggernaut, I'm flabby so it's hard to see any pump I get, haha! With that being said, I can actually see, and feel the pump when I use Juggernaut. It's an awesome feeling.

Endurance - 11/10. I did a lot of reps in my morning workout, but I wanted to keep going! The endurance that Juggernaut provides me is just amazing. I felt like I could have done the routine again.

Taste - 8/10. Taste is subjective and I really enjoy the taste of Crimson Punch. It reminds me a lot of a childs vitamin, and that's not a bad thing for myself!

1 Phenyl Core - 1:15 P.M.

I love Phenyl Core. It's a great product, especially when on a recomp like I'm doing.

Energy - 9/10. Needless to say, I was pretty tired at this time, the lack of sleep really caught up to me. It helped hold me over for the rest of the day and I was able to get my mile in at 9:30 P.M. Not jittery and a smooth transition like I experienced with Juggernaut

Appetite and Cravings control - 10/10. This is amazing. It does it's job and does it excellent. I don't find myself craving crap food and I'm able to stay focused and eat good, healthy foods. I ABSOLUTELY love this fat burner.


---Other Supplements---
Orange Triad multivitamin - 2x3. I take 2 with breakfast, lunch and dinner
OxiMega Fish Oil - 2x2 with breakfast and dinner
Nature's Made Flaxseed Oil gelcaps - 2x2 with lunch and before bed
Lemonade Flavored Whey Protein - 1 shake made of 2 scoops after training
Cinnemon Bun Flavored Protein - 2 shakes made of 1.5 scoops. between breakfast and lunch and before bed.

Amazingly EPIC!!...

Kudos to you!

[kconnell]

Monday August 28, 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
18 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
11 12,10 - Lateral Emphasis (1st ring)
Flat Cable Tri Extension 
12,11,10,9 x 90 - Medial Emphasis

 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,12,11 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
9,8,8 x 25
 
--
Ab Coaster straight
24
 
Hypetextensions
24
 
—

[kconnell]

Tuesday August 29, 2023 - Legs
 
Sleep 7.5 hours

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13,12 x 80 -
SLDs
11,10 x 115 - UP 20
 
QUADRICEPS
-----
45-degree Leg Press
15,15,13,13 x 485 - Outer,Inner,O,I


Nautilus Leg Extension
13,12,11 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
14 x 35 -

D.A.R.D.
21

Ab Coaster - Straight
24
 
—

[kconnell]

Wednesday Aug 30, 2023 - Back and Biceps
 
Slept 5 Hours.
 
All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
13,12,11 x 140 -
High Pulls
13,11,10 x 140 -
Nautilus Super Pullover
11,9 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,12,11 x 45
Cable Preacher Curl Flat Side
13,12,11 x 45
 
 
Farmers Walk - No rest between
60 seconds x 65 pounds (blue)—SKIPPED
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
18 each side
—

[kconnell]

Thursday August 31, 2023 - Chest, Triceps & Delts
 
Slept 7 Hours.
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST — SKIPPED
2-Arm Dual Lower Crossover
18 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
13 12,10 - Lateral Emphasis (1st ring)
Flat Cable Tri Extension 
13,12,10,9 x 90 - Medial Emphasis

 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,12,11 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
9,8,8 x 25
 
--
Ab Coaster straight
24
 
Hypetextensions
24
 
—

[kconnell]

Friday September 1, 2023 - Legs
 
Sleep 7.5 hours

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13,12 x 80 -
SLDs
12,10 x 115 - UP 20
 
QUADRICEPS
-----
45-degree Leg Press
16,15,14,13 x 485 - Outer,Inner,O,I


Nautilus Leg Extension
13,12,11 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
14 x 35 - SKIPPED

D.A.R.D.
21

Ab Coaster - Straight
24
 
—

[kconnell]

Wednesday Sep 20, 2023 - Back and Biceps
 
Slept 7.5 Hours.
 
All lightweight after a week vacation and an illness.

All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
12,10 x 100 -
High Pulls
12,10 x 100 -
Nautilus Super Pullover
11,9 x 140. SKIPPED
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
12,10 x 35
Cable Preacher Curl Flat Side
12,10 x 35

 
Farmers Walk - No rest between
60 seconds x 65 pounds (blue)—SKIPPED
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
18 each side
—

[kconnell]

Thursday Sep 21, 2023 - Chest, Triceps & Delts
 
Back after vacation and a bout of sickness. Taking it lightly.


Slept 5 Hours.
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST — SKIPPED
2-Arm Dual Lower Crossover
18 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
13 12,10 - Lateral Emphasis (1st ring)
Flat Cable Tri Extension 
13,12,10,9 x 70 - Medial Emphasis

 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,12,11 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
9,8,8 x 15
 
--
Ab Coaster straight
24
 
Hypetextensions
24
 
—

[kconnell]

Friday September 21, 2023 - Legs
 
Sleep 7.5 hours

After vacation and an illness but I did do one leg workout on vacation. New exercises. Got sore. Light weights this time.


Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13,12 x 80 -
SLDs
12,10 x 115 -
 
QUADRICEPS
-----
45-degree Leg Press
16,15,14,13 x 405 - Outer,Inner,O,I


Nautilus Leg Extension
13,12,11 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
14 x 35 -

D.A.R.D.
21

Ab Coaster - Straight
24
 
—

[kconnell]

Saturday Sep 23, 2023 - Back and Biceps
 
Slept 7 Hours.
 

First ’real’ workout after break.


All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
13,12,11 x 140 -
High Pulls
13,11,10 x 140 -
Nautilus Super Pullover
11,9 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,12,11 x 45
Cable Preacher Curl Flat Side
13,12,11 x 45
 
 
Farmers Walk - No rest between
60 seconds x 65 pounds (blue)—SKIPPED
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
18 each side
—

[kconnell]

Monday Sep 25, 2023 - Chest, Triceps & Delts
 
Slept 6 Hours.
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST — SKIPPED
2-Arm Dual Lower Crossover
18 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
13 12,11 - Lateral Emphasis (1st ring)
Flat Cable Tri Extension 
13,12,11,10 x 90 - Medial Emphasis

 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
9,9,8 x 25
 
--
Ab Coaster straight
24
 
Hypetextensions
24
 
—

[kconnell]

Tuesday September 26, 2023 - Legs
 
Sleep 5 hours

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13,12 x 80 -
SLDs
12,11 x 115 - UP 20
 
QUADRICEPS
-----
45-degree Leg Press
17,15,14,13 x 485 - Outer,Inner,O,I


Nautilus Leg Extension
13,12,11 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
14 x 35 -

D.A.R.D.
21

Ab Coaster - Straight
24
 
—

[kconnell]

Wednesday Sep 27, 2023 - Back and Biceps
 
Slept 6 Hours.

All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
13,12,11 x 140 -
High Pulls
13,11,10 x 140 -
Nautilus Super Pullover
11,9 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,13,11 x 45
Cable Preacher Curl Flat Side
13,12,11 x 45
 
 
Farmers Walk - No rest between
60 seconds x 65 pounds (blue)—SKIPPED
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
18 each side
—

[kconnell]

Thursday Sep 28, 2023 - Chest, Triceps & Delts
 
Slept 7 Hours.
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST — SKIPPED
2-Arm Dual Lower Crossover
18 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
13 12,11 - Lateral Emphasis (1st ring)
Flat Cable Tri Extension 
13,12,12,10 x 90 - Medial Emphasis

 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
9,9,8 x 25
 
--
Ab Coaster straight
24
 
Hypetextensions
24
 
—

[kconnell]

Friday September 29, 2023 - Legs
 
Sleep 5 hours

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13,12 x 80 -
SLDs
13,11 x 115 - UP 20
 
QUADRICEPS
-----
45-degree Leg Press
17,16,15,14 x 485 - Outer,Inner,O,I


Nautilus Leg Extension
13,12,11 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
14 x 35 -

D.A.R.D.
25

Ab Coaster - Straight
24
 
—

[kconnell]

Saturday Sep 30, 2023 - Back and Biceps
 
Slept 7.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
14,12,11 x 140 -
High Pulls
13,11,10 x 140 -
Nautilus Super Pullover
11,9 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,13,11 x 45
Cable Preacher Curl Flat Side
13,12,11 x 45
 
 
Farmers Walk - No rest between
60 seconds x 65 pounds (blue)—
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
18 each side
—

[kconnell]

Monday October 2, 2023 - Chest, Triceps & Delts
 
Slept 1.5+6=7.5 Hours.
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST — SKIPPED
2-Arm Dual Lower Crossover
18 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
13 12,12 - Lateral Emphasis (1st ring)
Flat Cable Tri Extension 
13,12,12,10 x 90 - Medial Emphasis

 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
9,9,8 x 25
 
--
Ab Coaster straight
24
 
Hypetextensions
24
 
—

[kconnell]

Tuesday October 3, 2023 - Legs
 
Sleep 4+?=~7 hours

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,14,12 x 80 -
SLDs
13,11 x 115 -
 
QUADRICEPS
-----
45-degree Leg Press
17,16,15,14 x 485 - Outer,Inner,O,I


Nautilus Leg Extension
14,12,11 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
14 x 35 -

D.A.R.D.
25

Ab Coaster - Straight
24
 
—

[kconnell]

Wednesday October 4, 2023 - Back and Biceps
 
Slept 7 Hours.

All sets have 2 seconds peak contraction with 3 second cadence
 
 
BACK
------
Seated Row
14,13,11 x 140 -
High Pulls
13,11,10 x 140 -
Nautilus Super Pullover
11,10 x 140
 
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,13,12 x 45
Cable Preacher Curl Flat Side
13,13,12 x 45
 
 
Farmers Walk - No rest between
60 seconds x 65 pounds (blue)—
 
—
Reverse Wrist Roller
2 x 20 pounds (10 seconds rest between)
 
Ab Coaster - Alternating Sides
18 each side
—

[kconnell]

Thursday October 5, 2023 - Chest, Triceps & Delts
 
Slept 6 Hours.
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST — SKIPPED
2-Arm Dual Lower Crossover
18 x 25 —
 
TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups 
14,12,12 - Lateral Emphasis (1st ring)
Flat Cable Tri Extension 
14,12,12,10 x 90 - Medial Emphasis

 
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,12 x15
  — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Arnold Press - 3 sec tempo
9,9,8 x 25
 
--
Ab Coaster straight
24
 
Hypetextensions
24
 
—

[kconnell]

Friday October 6, 2023 - Legs
 
Sleep 5+2=7 hours

Everything 3 second cadence and contraction for 2 seconds. 
 
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,14,13 x 80 -
SLDs
12,11 x 115 -
 
QUADRICEPS
-----
45-degree Leg Press
18,17,15,14 x 485 - Outer,Inner,O,I


Nautilus Leg Extension
13,12,11 x 150 - Inner, Outer, Mid
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
14 x 35 -

D.A.R.D.
26

Ab Coaster - Straight
24
 
—