The League of Extraordinary Gentlemen

[kconnell]

Nice Christmas eve workout Keith...

Merry Christmas!!!

Merry Christmas Keith!

Merry Christmas both of you. Hope everyone has a blessed 2016!

[kconnell]

Saturday December 26, 2015 - Triceps, Chest, Delts

Sore, especially hams...

TRICEPS
Bench Dips
15 x 45, then 15,12,12,11 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
15-5,14-4,12-3 x 115

CHEST
Cable Crossover --
15 x 45

SHOULDERS
Incline Seated Arnold Press
10,10,8 x 35

Lateral Raise
12,10,10 x 25

Face-Down on Bench Rear Lateral Raise
9,8,8 x 25

[kconnell]

Monday December 28, 2015 - Back, Biceps

BACK

Lat Pulldown
14,12,11 x 135

Seated Row
12,12,10 x 135

Stretch

BICEPS
-----
Incline Curl
15,13,12,9 x 35

EZ Cable Curl - Fat Gripz - 3 feet away
11,10,9,8, x 90

-----
FOREARMS
-----
Farmers
80 secs- x 65

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

4 sets of hanging leg raises between sets
Plank x 2 mins, 10 secs

[JohnButz]

Monday December 28, 2015 - Back, Biceps

BACK

Lat Pulldown
14,12,11 x 135

Seated Row
12,12,10 x 135

Stretch

BICEPS
-----
Incline Curl
15,13,12,9 x 35

EZ Cable Curl - Fat Gripz - 3 feet away
11,10,9,8, x 90

-----
FOREARMS
-----
Farmers
80 secs- x 65

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

4 sets of hanging leg raises between sets
Plank x 2 mins, 10 secs

Nice work Keith! Holding planks for 2+ minutes is excellent.

[kconnell]

Tuesday December 29, 2015 - Triceps, Chest, Delts

TRICEPS
Bench Dips
15 x 45, then 15,14,12,11 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
15-3,13-3,12-3 x 115

CHEST
Cable Crossover -- skipped (Chest cartilage sore)
15 x 45

SHOULDERS
Incline Seated Arnold Press -- skipped (Chest cartilage sore)
10,10,8 x 35

Lateral Raise
10,9,9 x 25

Face-Down on Bench Rear Lateral Raise
11,9,9 x 25

[kconnell]

Nice work Keith! Holding planks for 2+ minutes is excellent.

Thanks. Trying to go even longer.

[kconnell]

Wednesday December 30, 2015 - Legs

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 185
Lying Leg Curl -
11,10,10 x 70


QUADRACEPS
-----
Squat --
10,10,10,10 x 205 (UP 20)

SUPERSET
Leg Press --heavy concentration on contraction
11,11,10,10,8 x 475 (UP 45)
Leg Press Calf
14,14,12,15,12 x 475 (UP 45)


CALVES
-------
Seated Calf
15,13,12,13,12 x 120

Interspersed--
Hanging Leg Raise
5 sets

[lonniej]

Nice work Keith..Happy New Year!!

[kconnell]

Thursday December 31, 2015 - Back, Biceps

BACK

Lat Pulldown - skipped
14,12,11 x 135

Seated Row
13,12,11 x 135

Stretch

BICEPS
-----
Incline Curl
15,13,13,11 x 35

EZ Cable Curl - Fat Gripz - 3 feet away
11,10,10,9, x 90

-----
FOREARMS
-----
Farmers
85 secs- x 65

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs

[kconnell]

Friday January 1, 2016 - Triceps, Chest, Delts (New Years Day)


Happy New Year everyone!

TRICEPS
Bench Dips
15 x 45, then 16,14,14,12 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
13-4,13-4,13-4 x 115

CHEST
Cable Crossover -- skipped (Chest cartilage sore)
15 x 45

SHOULDERS
Incline Seated Arnold Press -- skipped (Chest cartilage sore)
10,10,8 x 35

Face Pulls - Added. Tha'ts the ticket
10,12,12,10 x 90

Lateral Raise
9,9,9 x 25

Face-Down on Bench Rear Lateral Raise
13,11,9 x 25

3 sets hanging leg raise

[kconnell]

Saturday January 02, 2015 - Legs

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 185
Lying Leg Curl -
12,11,10 x 70


QUADRACEPS
-----
Squat --
12,11,11,10 x 205

SUPERSET
Leg Press --heavy concentration on contraction
12,11,11,10,9 x 475
Leg Press Calf
15,15,14,13,10 x 475


CALVES
-------
Seated Calf
16,13,12,10,10 x 120

Interspersed--
Hanging Leg Raise
5 sets

[kconnell]

Sunday January 03, 2015 - Back, Biceps

BACK

Lat Pulldown
14,12,10 x 135

Seated Row
13,12,11 x 135

Stretch

BICEPS
-----
Incline Curl
14,13,12,11 x 35

E-Z Cable Curl - Fat Gripz - 3 feet away
11,10,10,9, x 90

-----
FOREARMS
-----
Farmers
85 secs- x 65

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

4 sets of hanging leg raises between sets
Plank x 2 mins, 15 secs

[kconnell]

Monday January 04, 2016 - Triceps, Chest, Delts


TRICEPS
Bench Dips
15 x 45, then 16,16,14,11 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
16-4,13-3,13-4 x 115

CHEST
Cable Crossover -- skipped (Chest cartilage better but just to ensure no inflammation)
15 x 45

SHOULDERS
Incline Seated Arnold Press -- skipped (Chest cartilage sore)
10,10,8 x 35

Face Pulls
13,13,12,11 x 90

Lateral Raise
10,9,9 x 25

Face-Down on Bench Rear Lateral Raise
13,11,9 x 25

3 sets hanging leg raise

[kconnell]

Tuesday January 05, 2015 - Legs

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 185
Lying Leg Curl -
12,12,10 x 70


QUADRACEPS
-----
Squat --
10,10,8,8 x 225 (UP 20)

SUPERSET
Leg Press --heavy concentration on contraction
13,13,11,10,10 x 475
Leg Press Calf
16,15,13,12,11 x 475


CALVES
-------
Seated Calf
15,12,12,11,10 x 120

Interspersed--
Hanging Leg Raise
3 sets

[kconnell]

Thursday January 07, 2015 - Back, Biceps

BACK

Lat Pulldown
14,13,12 x 135

Seated Row
13,12,12 x 135

Stretch

BICEPS
-----
Incline Curl
15,13,12,11 x 35

E-Z Cable Curl - Fat Gripz - 3 feet away
12,10,10,9, x 90

-----
FOREARMS
-----
Farmers
90 secs- x 65

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

4 sets of hanging leg raises between sets
Plank x 2 mins, 20 secs

[JohnButz]

Nice couple of session Keith!

[kconnell]

Friday January 08, 2016 - Triceps, Chest, Delts


TRICEPS
Bench Dips
15 x 45, then 13,11,11,9 x 80 (UP 10)

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
9-3,9-3,8-3 x 125 (UP 10) Flare out at bottom

CHEST
Cable Crossover -- skipped (Chest cartilage better but just to ensure no inflammation)
15 x 45

SHOULDERS
Incline Seated Arnold Press -- skipped (Chest cartilage sore)
10,10,8 x 35

Face Pulls - Spread rope at contraction
15,13,11,9 x 90

Lateral Raise
9,9,7 x 25

Face-Down on Bench Rear Lateral Raise
13,12,10 x 25

3 sets hanging leg raise

[kconnell]

Nice couple of session Keith!

Thank, John. I try. BTW, it's weird. Sometimes I get so much more out of a workout than others.
For instance, yesterday... My delts were on fire and are still sore. One of the best delt sessions I've ever had. This was almost exclusively during the face pulls. I concentrated so much and focused on spreading the rope apart at the end.

[kconnell]

Saturday January 09, 2015 - Legs

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,8,8 x 205 - (UP 20)
Lying Leg Curl -
12,12,10 x 70


QUADRACEPS
-----
Squat --
11,11,10,10 x 225

SUPERSET
Leg Press --heavy concentration on contraction
13,12,11,10,10 x 485 (UP 10)
Leg Press Calf
16,14,13,13,11 x 485 (UP 10)


CALVES
-------
Seated Calf
15,13,12,11,10 x 120

Interspersed--
Hanging Leg Raise
3 sets

[kconnell]

Tuesday January 12, 2015 - Back, Biceps

BACK

Lat Pulldown
14,13,12 x 125

Seated Row
13,13,11 x 125

Stretch

BICEPS
-----
Incline Curl
15,13,13,11 x 35

E-Z Cable Curl - Fat Gripz - 3 feet away
12,12,10,10, x 90


------------- SKIPPED THE REST.... Time
-----
FOREARMS
-----
Farmers
90 secs- x 65

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

4 sets of hanging leg raises between sets
Plank x 2 mins, 20 secs

[JohnButz]

Thank, John. I try. BTW, it's weird. Sometimes I get so much more out of a workout than others.
For instance, yesterday... My delts were on fire and are still sore. One of the best delt sessions I've ever had. This was almost exclusively during the face pulls. I concentrated so much and focused on spreading the rope apart at the end.

I know what you are saying. I think it is a function of having that mind/muscle connection that develops with years of focused training.

[lonniej]

Nice sessions Keith..

[kconnell]

Wednesday January 13, 2016 - Triceps, Chest, Delts


TRICEPS
Bench Dips
15 x 45, then 13,11,11,9 x 80

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
10-4,9-3,9-3 x 125 - Flare out at bottom

CHEST
Cable Crossover -- skipped
15 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
15,14,12,10 x 90

Lateral Raise
10,9,7 x 25

Face-Down on Bench Rear Lateral Raise
8,10,10 x 25

3 sets hanging leg raise

[kconnell]

Nice sessions Keith..

Thanks, Lonnie!

I know what you are saying. I think it is a function of having that mind/muscle connection that develops with years of focused training.

That's exactly it. And I've got the age to prove it.

[kconnell]

Thursday January 14, 2015 - Legs

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,9,9 x 205 -
Lying Leg Curl -
12,11,10 x 70


QUADRACEPS
-----
Squat --
12,12,10,10 x 225

SUPERSET
Leg Press --heavy concentration on contraction
13,12,11,11,10 x 485
Leg Press Calf
16,14,13,13,12 x 485


CALVES
-------
Seated Calf
15,13,13,11,10 x 120

Interspersed--
Hanging Leg Raise
3 sets

[kconnell]

Friday January 15, 2015 - Back, Biceps

BACK

Lat Pulldown
15,13,12 x 125

Seated Row
13,12,12 x 125

Stretch

BICEPS
-----
Incline Curl
15,13,12,12 x 35

E-Z Cable Curl - Fat Gripz - 3 feet away
12,11,10,10, x 90


-----
FOREARMS
-----
Farmers
90 secs- x 65

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

4 sets of hanging leg raises between sets
Plank x 2 mins, 20 secs

[lonniej]

Trust you to never miss a day!! Good work Keith..

[kconnell]

Trust you to never miss a day!! Good work Keith..

Injury-free consistency is the key to growth...

But I usually only workout 5 days a week. The off days vary, depending on soreness, etc.

[kconnell]

Saturday January 16, 2016 - Triceps, Chest, Delts


TRICEPS
Bench Dips
15 x 45, then 14,12,12,11 x 80

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
14-3,11-3,9-4 x 125 - Flare out at bottom

CHEST
Cable Crossover -- skipped
15 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
15,13,12,11 x 90

Lateral Raise
10,9,8 x 25

Face-Down on Bench Rear Lateral Raise
11,10,9 x 25

3 sets hanging leg raise

[kconnell]

Sunday January 17, 2015 - Legs

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,9,10 x 205 -
Lying Leg Curl -
13,11,11 x 70


QUADRACEPS
-----
Squat --
13,12,11,10 x 225

SUPERSET
Leg Press --heavy concentration on contraction
15,13,12,11,10 x 485
Leg Press Calf
20,15,14,13,13 x 485


CALVES
-------
Seated Calf
15,13,13,11,10 x 120

Interspersed--
Hanging Leg Raise
3 sets