The League of Extraordinary Gentlemen

[kconnell]

Wednesday March 27, 2024 - Chest, & Delts
 
Slept 4+2=6 Hours.
 
Peak contraction for 2 seconds. 3 second cadence.
 
 
Rotator Cuff exercises -
 
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
 
TRICEPS
E-Z Cable Tri Extension 
15,14,13 x 100 - Medial Emphasis -UP 10
Seated DB Extension 
18,17,16 x 90 - Medial Emphasis
Cable Pushdown 
5 minutes burn x 90 - Lateral Emphasis
 
SHOULDERS - 2 secs peak contraction

Seated Arnold Press
11,10,10 x 25
Lateral Raises
13,12,11 x15
Kneeling Smith Presses
3 minutes burn x 65

[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
 
—

[kconnell]

Friday March 29, 2024 - Legs
 
Sleep 7.5 hours
 
HAMSTRINGS
-----
SLDs
16,15,14 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -


QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
12,10,9 x 180(3x mult) - Outer,Inner,Mid
—
Hack Squat
16,15,14 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 110 - UP 10
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -

D.A.R.D. -
30,27

Ab Coaster - Straight.
27

[kconnell]

Well, the forum has been down for a while. Not posting while down. Starting the workouts with today.

[kconnell]

Thursday May 2, 2024 - Legs
 
Sleep 7.5 hours
 
HAMSTRINGS
-----
SLDs
16,15,14 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -


QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
14,12,10 x 180(3x mult) - Outer,Inner,Mid
—
Hack Squat
16,15,14 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 110 - UP 10
 
 
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -

D.A.R.D. -
30,27

Ab Coaster - Straight.
27

[kconnell]

Friday May 3, 2024 - Back and Biceps
 
Slept 6 Hours.
 
BACK
------
Negative Chins (Warmup)
2 sets
1-Arm DB Row
16,15,14 x 45
Lat Pulldown Med-Grip
14,12,11 x 120
Smith Bent-over Row
141,10,9 x 95
Seated Row
5 minutes burn x120

BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
18,17,16 x 70
Incline Curl
13,11,10 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
 
 
Seated E-Z Wrist Curl
11,9,9 x 70
Farmers Walk
3 minutes burn c 65
 
—
Reverse Wrist Curl
13,12,11 x 40
 
Ab Coaster - Alternating Sides
21 each side
—