The League of Extraordinary Gentlemen

**kconnell** · 12-02-2021, 06:32 AM

Thursday December 2, 2021 Chest, Tri, Delts

6.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
13,13,11,10 x 90 (on bench 1 notch up)
DB Tricep Extension
14-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
13-12-10 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,6 x 45
DB Bent-Over Lateral
12,11,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 12-03-2021, 06:54 AM

Friday December 3, 2021 - Legs

Sleep 6.5 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
15,14 x 55
Nautilus Lying Leg Curl
14,13 x 70

QUADRICEPS
-----
Hack Squat
12,12,11,11 x 225 -

Landmine Front Squat Thrusts -
16,14 x 55

CALVES —
-----
Standing Calf
17,17,14 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 12-05-2021, 05:48 AM

Sunday December 5, 2021 - Back and Biceps

Slept 7 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,16,14 x 110 -
T-Bar Rows (Landmine)
15,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,14,12 x 75 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 12-06-2021, 07:07 AM

Monday December 6, 2021 Chest, Tri, Delts

6+1=7 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
13,13,11,10 x 90 (on bench 1 notch up)
DB Tricep Extension
14-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-13-11 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,6 x 45
DB Bent-Over Lateral
12,11,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 12-07-2021, 07:22 AM

Tuesday December 7, 2021 - Legs

Sleep 5+1=6 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
15,14 x 55
Nautilus Lying Leg Curl
15,13 x 70

QUADRICEPS
-----
Hack Squat
13,12,11,11 x 225 -

Landmine Front Squat Thrusts -
16,14 x 55

CALVES —
-----
Standing Calf
18,17,14 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 12-08-2021, 06:41 AM

Wednesday December 8, 2021 - Back and Biceps

Slept 6 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
17,16,14 x 110 -
T-Bar Rows (Landmine)
15,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
11,11,10 x 80 - UP 5
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 12-09-2021, 05:47 AM

Thursday December 9, 2021 Chest, Tri, Delts

7 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
13,13,11,10 x 90 (on bench 1 notch up)
DB Tricep Extension
14-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-13-11 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
13,11,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 12-10-2021, 05:38 AM

Friday December 10, 2021 - Legs

Sleep 6.8 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
15,14 x 55
Nautilus Lying Leg Curl
15,13 x 70

QUADRICEPS
-----
Hack Squat
14,14,13,11 x 225 -

Landmine Front Squat Thrusts -
16,15 x 55

CALVES —
-----
Standing Calf
18,17,14 x 20

Seated Calf - not SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**falcont00** · 12-10-2021, 05:56 AM

Originally Posted by kconnell

Thursday December 2, 2021 Chest, Tri, Delts

6.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
13,13,11,10 x 90 (on bench 1 notch up)
DB Tricep Extension
14-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
13-12-10 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,6 x 45
DB Bent-Over Lateral
12,11,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

thanks

**kconnell** · 12-13-2021, 05:49 AM

Monday December 13, 2021 Chest, Tri, Delts

3+3.5=6.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
13,13,12,10 x 90 (on bench 1 notch up)
DB Tricep Extension
14-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-13-11 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
13,11,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 12-14-2021, 06:27 AM

Tuesday December 14, 2021 - Legs

Sleep 2+4=6 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
16,14 x 55
Nautilus Lying Leg Curl
15,13 x 70

QUADRICEPS
-----
Hack Squat
15,15,14,12 x 225 -

Landmine Front Squat Thrusts -
16,15 x 55

CALVES —
-----
Standing Calf
18,18,15 x 20

Seated Calf - not SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

**kconnell** · 12-15-2021, 06:09 AM

Wednesday December 15, 2021 - Back and Biceps

Slept 5.5 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
17,17,15 x 110 -
T-Bar Rows (Landmine)
15,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
13,12,11 x 80 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 12-17-2021, 06:12 AM

Thursday December 16, 2021 Chest, Tri, Delts

5+3=8 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
14,13,12,10 x 90 (on bench 1 notch up)
DB Tricep Extension
14-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-13-11 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
13,11,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 12-17-2021, 06:14 AM

Friday December 17, 2021 - Legs

Sleep 6 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
16,15 x 55
Nautilus Lying Leg Curl
15,13 x 70

QUADRICEPS
-----
Hack Squat
16,15,14,14 x 225 -

Landmine Front Squat Thrusts -
16,15 x 55

CALVES —
-----
Standing Calf
19,18,15 x 20

Seated Calf - not SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

**kconnell** · 12-18-2021, 06:49 AM

Saturday December 18, 2021 - Back and Biceps

Slept 1.5+3.5=5 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
18,17,16 x 110 - UP next
T-Bar Rows (Landmine)
15,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,12,11 x 80 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
18 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 12-20-2021, 06:08 AM

Monday December 20, 2021 Chest, Tri, Delts

5.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
14,13,12,10 x 90 (on bench 1 notch up)
DB Tricep Extension
14-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-13-11 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
13,11,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 12-21-2021, 07:23 AM

Tuesday December 21, 2021 - Legs

Sleep 7 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
16,15 x 55
Nautilus Lying Leg Curl
15,13 x 70

QUADRICEPS
-----
Hack Squat
16,16,15,14 x 225 -

Landmine Front Squat Thrusts -
16,15 x 55

CALVES —
-----
Standing Calf
19,18,15 x 20

Seated Calf - not SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

**kconnell** · 12-22-2021, 12:26 PM

Wednesday December 22, 2021 - Back and Biceps

Slept 4.5+3=7.5 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
115,14,11 x 115 - UP 5
T-Bar Rows (Landmine)
16,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,11 x 80 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
18 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 12-23-2021, 05:44 AM

Thursday December 24, 2021 Chest, Tri, Delts

6.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
14,14,12,11 x 90 (on bench 1 notch up)
DB Tricep Extension
14-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-13-12 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
13,12,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 12-24-2021, 06:49 AM

Friday December 24, 2021 - Legs

Sleep 7 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
16,15 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
16,17,16,14 x 225 -

Landmine Front Squat Thrusts -
16,15 x 55

CALVES —
-----
Standing Calf
19,18,15 x 20

Seated Calf - not SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

**kconnell** · 12-25-2021, 06:37 AM

Christmas, 2021 - Back and Biceps

Slept 3.5+2.5 =6 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
15,14,13 x 115 -
T-Bar Rows (Landmine)
16,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,11 x 80 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
19 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 12-27-2021, 05:42 AM

Monday December 27, 2021 Chest, Tri, Delts

6.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
15,14,12,12 x 90 (on bench 1 notch up)
DB Tricep Extension
14-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-13-12 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
13,12,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 12-28-2021, 05:52 AM

Tuesday December 28, 2021 - Legs

Sleep 7 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
16,16 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
17,18,16,16 x 225 -

Landmine Front Squat Thrusts -
16,15 x 55

CALVES —
-----
Standing Calf
19,18,15 x 20

Seated Calf - not SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

**kconnell** · 12-29-2021, 06:20 AM

December 29, 2021 - Back and Biceps

Slept 6 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,14,13 x 115 -
T-Bar Rows (Landmine)
16,14,14 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,11 x 80 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
19 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 12-30-2021, 06:36 AM

Thursday December 30, 2021 Chest, Tri, Delts

7.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
15,14,13,12 x 90 (on bench 1 notch up)
DB Tricep Extension
14-13-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-14-12 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
13,12,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 12-31-2021, 07:05 AM

Friday December 31, 2021 - Legs

Sleep 5 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
17,16 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
17,18,17,16 x 225 -

Landmine Front Squat Thrusts -
16,16 x 55

CALVES —
-----
Standing Calf
19,18,16 x 20

Seated Calf - not SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

**kconnell** · 12-31-2021, 07:06 AM

Goodbye 2021

**kconnell** · 01-03-2022, 06:10 AM

Monday January 3, 2022 - Back and Biceps

Slept 7.5 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,15,13 x 115 -
T-Bar Rows (Landmine)
16,14,14 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,11 x 80 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
19 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 01-04-2022, 06:27 AM

Tuesday January 4, 2022 Chest, Tri, Delts

7 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
15,14,13,12 x 90 (on bench 1 notch up)
DB Tricep Extension
15-13-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-14-12 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
13,12,11 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 01-05-2022, 07:32 AM

Wednesday January 5, 2022 - Legs

Sleep 5+2+0.5=7.5 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
17,16 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
18,18,18,16 x 225 -

SKIPPED
Landmine Front Squat Thrusts -
16,16 x 55

CALVES —
-----
Standing Calf
14,10,10 x 65 - UP 45

Seated Calf - SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

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Thread Tools

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***Consider this an invitation...to the Gentlemans Nation***

Clinch ME into...the MMA SEA!

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Consider this an invitation...to the Gentlemans Nation