Reply
Page 198 of 199 FirstFirst ... 98 148 188 196 197 198 199 LastLast
Results 5,911 to 5,940 of 5952
  1. #5911
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday February 10, 2020 - Legs

    Sleep 5.5 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    15,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    15,15,14 x 225 -

    —SKIPPED
    -Just tired...............
    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14,14,13,11x 535 -

    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    13,11,9 x 130
    Standing Calf
    13,13,10 x 110

    Ab Coaster - Straight
    28-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #5912
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday February 11, 2020 - Back and Biceps

    Slept 6 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence

    BACK
    ------
    Seated Row
    16,15,14 x 130 -
    High Pulls
    15,13 x 130 -

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    17,15,13 x 60
    Cable Preacher Curl
    15,14 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster - Alternating Sides
    19-13-10

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #5913
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday February 14 2020 - Chest, Triceps & Delts

    Slept 6.5 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    18,15 x 35

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    11, 9 - Lateral Emphasis
    Flat Cable Tri Extension
    15,15,13,13 x 100



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,9,8 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Smith BNP — SKIPPED
    9,9 x 90
    Arnold Press - 3 sec tempo
    13,12 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14 —

    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #5914
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday February 14, 2020 - Legs

    Sleep 6.5 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    15,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    15,15,14 x 225 -

    —SKIPPED
    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14,14,13,11x 535 -

    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    14,11,11 x 130
    Standing Calf
    13,13,10 x 110

    Ab Coaster - Straight
    28-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #5915
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Been ‘off’ my schedule for 2 weeks. 1 week completely off weights and last week in an unfamiliar gym.

    I didn’t keep record of the workouts but did back/bi, chest/tri/delts, legs, then started over back/bi, and chest/tri/delts. Time for legs again.

    Back to my gym. Hopefully last day with my old smith machine (a Yukon). I purchased a used Tuff Stuff Smith via auction a few weeks back and painted exposed areas. It is in excellent shape and has linear bearings. Like mine, it has a lat (high & low) attachment. I think I’ll really like the new one.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #5916
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday February 28, 2020 - Legs

    Sleep 6 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,13 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    15,15,14 x 225 -

    —SKIPPED
    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14,14,13,11x 535 -

    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    14,11,11 x 130
    Standing Calf
    13,13,10 x 110

    Ab Coaster - Straight
    28-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #5917
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday March 2, 2020 - Back and Biceps

    Slept 7.3 Hours.

    Replaced Yukon Smith Machine & Lat with Tuff Stuff Smith & Lat Machine. Both are much smoother. For the lats, I need to have weights somewhat balanced on both sides. Not a problem. There is no knee pads for the lat pull down; however, I can use the smith bar (or barbell on front supports) to weight down my lower body. I can’t do ‘high pulls’ as I call them because the weight slide doesn’t go quite as high. These are where I stretch way up high and pull low, kind of like a low pull but with a different angle. So I will substitute ‘normal’ lat pulldowns. The lower pull works like you would expect, but each machine is different so I can’t do quite as many reps with the same weight (yet). I am quite pleased with the new equipment and I got it for a steal at an auction. Also, I spent a week cleaning it and painting needed areas, although it is is nearly in pristine shape.



    All sets have 2 seconds peak contraction with 3 second cadence

    BACK
    ------
    Seated Row
    12,10,10 x 130 -
    Lat Pulldown
    8,7,6 x 130 -

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    17,15,13 x 60
    Cable Preacher Curl
    15,14 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes

    — SKIPPED
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster - Alternating Sides
    19-13-10

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #5918
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,485
    Rep Power: 20768
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
    JohnButz is offline
    Sounds (and looks like, via the text) a great addition to your home gym Brother. Is your gym now complete, or do you have any additional plans for any new equipment?
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  9. #5919
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Originally Posted by JohnButz View Post
    Sounds (and looks like, via the text) a great addition to your home gym Brother. Is your gym now complete, or do you have any additional plans for any new equipment?
    Ha ha. You are sounding a bit like my wife! Can you ever have enough toys? . This Smith/Lat was an upgrade (or replacement). Actually it has a smaller footprint so I was able to move one piece (hyperextension) to the larger room. This made my wife happier because it is no longer an obstacle course getting from the smaller to the larger.

    The only thing I really want is a supported T-Bar. I have a design in my head for that where I can fold it mostly out of the way but that will have to wait until I get 220 so I can weld it. But what if I see another Nautilus or Hammer machine? It would make me think.... not once or twice!
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #5920
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday March 3, 2020 - Chest, Triceps & Delts

    Slept 6.5 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    17,15 x 35

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    11, 9 - Lateral Emphasis
    Flat Cable Tri Extension
    15,15,13,13 x 100



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,10,8 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Smith BNP — SKIPPED
    9,9 x 90
    Arnold Press - 3 sec tempo
    13,12 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14 —

    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #5921
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday March 4, 2020 - Legs

    Sleep 6.5 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    10,10,9 x 225 -
    — different machine feels different and the bar weighs more. This one is angled about 10-15 degrees and feels better facing out.


    —SKIPPED
    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14,14,13,11x 535 -

    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    14,11,11 x 130
    Standing Calf
    13,13,10 x 110

    Ab Coaster - Straight
    28-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #5922
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday March 5, 2020 - Back and Biceps

    Slept 6 Hours.

    With the new Smith Machine & Lat machine, I sated I couldn’t do ‘high pulls’ as I call them because the weight stack pole was shorter. I had an epiphany... do them on a bench - this elevates me and reduces the length/height needed It turns out to be just as effective as my prior equipment. High Pulls affect more of the lower lats because it provides more stretch.

    I also can do dips off the side when putting a barbell on the supports just like my old equipment. Happy, happy, happy.




    All sets have 2 seconds peak contraction with 3 second cadence

    BACK
    ------
    Seated Row
    12,11,10 x 130 -
    High Pulls
    10,8,8 x 130 -

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    17,15,13 x 60
    Cable Preacher Curl
    16,15 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster - Alternating Sides
    19-13-10

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #5923
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday March 6, 2020 - Chest, Triceps & Delts

    Slept 4.5+2=6.5 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    17,15 x 35

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    12 9 - Lateral Emphasis
    Flat Cable Tri Extension
    15,15,13,13 x 100



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,10,9 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Smith BNP — SKIPPED
    9,9 x 90
    Arnold Press - 3 sec tempo
    13,12 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14 —

    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #5924
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday March 7, 2020 - Legs

    Sleep 5.5 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    14,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    12,12,10 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Had to stop. Hernia acting up

    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    14,11,11 x 130
    Standing Calf
    13,13,11 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #5925
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday March 9, 2020 - Back and Biceps

    Slept 7.5 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence

    Abdomen felt much better but still not going to stress it directly. Wondering if I should skip leg presses Wednesday or not. It seems squats don’t affect it.


    BACK
    ------
    Seated Row
    12,11,10 x 130 -
    High Pulls
    11,9,8 x 130 -

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    17,15,13 x 60
    Cable Preacher Curl
    16,15 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster - Alternating Sides
    19-13-10. — SKIPPED

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #5926
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,485
    Rep Power: 20768
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
    JohnButz is offline
    Originally Posted by kconnell View Post
    Thursday March 5, 2020 - Back and Biceps

    Slept 6 Hours.

    With the new Smith Machine & Lat machine, I sated I couldn’t do ‘high pulls’ as I call them because the weight stack pole was shorter. I had an epiphany... do them on a bench - this elevates me and reduces the length/height needed It turns out to be just as effective as my prior equipment. High Pulls affect more of the lower lats because it provides more stretch.

    I also can do dips off the side when putting a barbell on the supports just like my old equipment. Happy, happy, happy.




    All sets have 2 seconds peak contraction with 3 second cadence

    BACK
    ------
    Seated Row
    12,11,10 x 130 -
    High Pulls
    10,8,8 x 130 -

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    17,15,13 x 60
    Cable Preacher Curl
    16,15 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster - Alternating Sides
    19-13-10

    Nice work! I knew you would figure out a way to do the high pulls.
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  17. #5927
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday March 10, 2020 - Chest, Triceps & Delts

    Slept 6 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    17,15 x 35

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    12 10 - Lateral Emphasis
    Flat Cable Tri Extension
    15,15,14,13 x 100



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,10,9 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Smith BNP — SKIPPED
    9,9 x 90
    Arnold Press - 3 sec tempo
    13,12 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14 — SKIPPED

    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #5928
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Originally Posted by JohnButz View Post
    Nice work! I knew you would figure out a way to do the high pulls.
    Ha ha. Once an engineer always an engineer!
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #5929
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday March 11, 2020 - Legs

    Sleep 6.5 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    15,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    12,12,10 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped

    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    15,11,11 x 130
    Standing Calf
    13,13,11 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #5930
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday March 12, 2020 - Back and Biceps

    Slept 7 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    13,11,10 x 130 -
    High Pulls
    11,9,8 x 130 -

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    17,15,13 x 60
    Cable Preacher Curl
    16,15 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster - Alternating Sides
    19-13-10. — SKIPPED

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #5931
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday March 16, 2020 - Chest, Triceps & Delts

    Slept 7.5 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    17,15 x 35

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    12 10 - Lateral Emphasis
    Flat Cable Tri Extension
    16,15,14,13 x 100



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,9 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Smith BNP — SKIPPED
    9,9 x 90
    Arnold Press - 3 sec tempo
    13,12 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14 — felt good

    Hypetextensions


    Sold my old Smith machine/lat attachment yesterday.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #5932
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday March 17, 2020 - Legs

    Sleep 6.5 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    15,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    13,12,11 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped, except did 1 set of extremely light (270) pounds to see if there was any pull. None but thought it best to not do anything heavy on leg press.

    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    16,11,11 x 130
    Standing Calf
    14,13,12 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED



    Happy St. Patrick’s Day
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #5933
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday March 19, 2020 - Back and Biceps

    Slept 6 Hours.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    13,12,10 x 130 -
    High Pulls
    11,10,8 x 130 -

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    17,16,13 x 60
    Cable Preacher Curl
    16,15 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster - Alternating Sides
    19-13-10. — SKIPPED

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #5934
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday March 20, 2020 - Chest, Triceps & Delts

    Slept 6 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    17,15 x 35

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    13 11 - Lateral Emphasis
    Flat Cable Tri Extension
    17,15,14,14 x 100



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,9 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Smith BNP — SKIPPED
    9,9 x 90
    Arnold Press - 3 sec tempo
    13,12 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14 — felt good

    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #5935
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    When I finished my workout my wife came out to do a little. She wanted me to remove some of the plates from the leg press/sled. So I pulled them off and leaned them on the wall. As I was leaning the last one, she was pointing something out she wanted me to look at and the plate fell back towards me on top of my foot (just in socks since I wasn’t working legs).

    I have at a minimum a swollen foot and nasty bruise. Don’t think it’s broken but if so there’s nothing really to do. Not going to work legs yet.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #5936
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Seriously doubt the foot is broken. Swelling is down a bit and can now walk *somewhat* normally.

    Skipped legs yesterday. Squats weren’t the issue, I had a concern about calves as that puts stress on the actual structure and integrity of the foot whereas squats are through the heel and the foot is there for stability. I plan on doing legs during next rotation. Probably Wednesday.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #5937
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday March 22, 2020 - Back and Biceps

    Slept 8 Hours. Needed it as I’ve been burning downed logs/trees and branches all week. Now clear enough, I mowed including most of the field. Busy with it all day.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Seated Row
    13,12,11 x 130 -
    High Pulls
    11,10,8 x 130 -

    BICEPS - Both with 2-sec Peak Contract
    -----
    Cable Crossover Curls
    17,16,15 x 60
    Cable Preacher Curl
    16,15 x 60

    SKIPPED
    Farmers Walk - No rest between
    45-35 pounds x 2.5-2 minutes


    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Ab Coaster - Alternating Sides
    19-13-10. — SKIPPED

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #5938
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,485
    Rep Power: 20768
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
    JohnButz is offline
    Kudos on the landscaping! Post some pics if you get a chance. Glad to hear your foot is improving. Stay safe Brother!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  29. #5939
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday March 23, 2020 - Chest, Triceps & Delts

    Slept 6.5 Hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST —
    2-Arm Dual Lower Crossover
    17,15 x 35

    TRICEPS - 2 seconds peak contraction
    Close-Grip (CG) Pushups
    13 11 - Lateral Emphasis
    Flat Cable Tri Extension
    17,15,15,14 x 100



    SHOULDERS - 2 secs peak contraction
    Lateral Raises - 3 sec tempo
    12,11,9 x 25
    — Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
    Smith BNP — SKIPPED
    9,9 x 90
    Arnold Press - 3 sec tempo
    14,12 x 25

    --
    Ab Coaster straight, 5 sec rest
    25-18–14

    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #5940
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,720
    Rep Power: 1977
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday March 24, 2020 - Legs

    Sleep 5.5 hours

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    16,14 x 80
    SLDs
    11,10 x 185 — Emphasize Stretch

    QUADRICEPS
    -----
    Smith Squats
    14,12,11 x 225



    LEG PRESS — 15 second between sets
    45-Degree Leg Press
    14 x 535 -
    — Skipped, see below

    CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
    ————
    Seated Calf
    16,12,11 x 130
    Standing Calf
    14,13,12 x 110

    Ab Coaster - Straight
    28-18-14 - SKIPPED



    Yesterday I picked up 2 Nautilus (circa 70’s) Pieces of equipment I won at an auction:

    Super Pullover
    Leg Extension


    I’ll have work for a couple of weeks getting them into shape and put together. My concern is if I have all the pieces. Already know I need at least 3 bolts to attach the seat on one of them. I won’t be able to recover them until after this pandemic because the lady I get to sew the vinyl Naugahyde is elderly and best not to be around her until this passes.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

Similar Threads

  1. Replies: 291
    Last Post: 07-16-2011, 12:57 AM
  2. Clinch ME into...the MMA SEA!
    By eatsleephate in forum MMA Fighting
    Replies: 12328
    Last Post: 09-26-2008, 10:21 AM
  3. Replies: 7
    Last Post: 11-21-2007, 06:29 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts