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  1. #6091
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 2, 2020 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    12 x 20

    TRICEPS
    Pulley Pushdowns
    14,13,11 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    14,12,11 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,10,9 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    11,10 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14

    --------------------------------------------------------------
    Available as a rep
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  2. #6092
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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
    Why does it take so long for me to realize some things?

    Epiphany

    45-degree leg presses make my lower spine (lumbar) go out of alignment. The newer leg press I have is seated. I did it for 9 months and no problem. Maybe cause I’m using light weights I just noticed it. But I really hurt it when I was younger and I combined the two instances this morning especially since I’m using light weight. They should be safer but even with legs/knees way out I must have too much spinal flexion.

    Time to change to hack squats.
    Last edited by kconnell; 10-03-2020 at 07:49 AM.
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  3. #6093
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 3, 2020 - Legs

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    10,10 x 90 -
    Seated Leg Curl
    10,9 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    10,10,10,10 x 90 - Superslow
    Light weight but getting the mind-muscle connection

    Nautilus Leg Extension
    10, 10 x 160


    CALVES -
    ————
    Standing Calf
    10,10,10 x 65 - Suoerslow
    Since changing out leg sled I also am changing calf work. Much higher degree of motion and stretch so lighter weight
    Not stretching quite as far as I can cause of injury.


    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch

    --------------------------------------------------------------
    Available as a rep
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  4. #6094
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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
    Well I screwed up. Those 3 sets were too much. Tendon is swole again and tender. Argh!
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  5. #6095
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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)
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    After ‘aggressive therapy’ last night my Achilles is so much better. Ice, muscle rub, CBD gel, massage, Aleve, and ibuprofen.

    Still a little tender but I can walk *somewhat* normal again. Should be back to where I was by tomorrow.

    Don’t know if the issue was the range I used or the weight. May go to my weight on a calf block.
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  6. #6096
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 4, 2020

    6.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    12,10,10 x 125
    Bent-over DB Row
    10,9 x 55
    Nautilus Super Pullover
    10,9 x 140

    BICEPS
    -----
    Incline Curls
    14,12,11 x 35
    E-Z Curl with Blaster
    8,9 x 70 -


    Zottman Curls
    9,8 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #6097
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 5, 2020 - Chest, Triceps & Delts

    Slept 4.5+2.5=7 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST — NOT SKIPPED, felt good
    Incline Cable Fly
    12 x 20

    TRICEPS
    Pulley Pushdowns
    14,13,12 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    14,12,11 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,10,9 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    11,10 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14

    --------------------------------------------------------------
    Available as a rep
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  8. #6098
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 6, 2020 - Legs

    Sleep 3+3.5=6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    11,10 x 90 -
    Seated Leg Curl
    10,9 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    12,12,12,10 x 135 - Superslow
    Light weight but getting the mind-muscle connection

    Nautilus Leg Extension
    10, 10 x 160


    CALVES -
    ————
    Standing Calf
    12,10 x 20 - Suoerslow
    Since last time caused so many problems, I dropped weight significantly and I’m not going the last peak inch up. Stretch at bottom for 1-2 seconds but only at ‘tension’, not going any lower. Felt fine. We will see.


    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch

    --------------------------------------------------------------
    Available as a rep
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  9. #6099
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 7, 2020

    6.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    12,10,10 x 125
    Bent-over DB Row
    10,9 x 55
    Nautilus Super Pullover
    10,9 x 140

    BICEPS
    -----
    Incline Curls
    14,12,11 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    9,8 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #6100
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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
    Achilles feels pretty good. I believe the issue was I went too high (too much of a contraction) when I first switched to standing calf raises.
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  11. #6101
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 8, 2020 - Chest, Triceps & Delts

    Slept 7.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    12 x 20

    TRICEPS
    Pulley Pushdowns
    15,13,12 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    14,12,11 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,9 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    12,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14

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

  12. #6102
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 9, 2020 - Legs

    Sleep 4.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    11,10 x 90 -
    Seated Leg Curl
    10,9 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    10,20,9,9 x 180
    Felt real good. I’ll stay here a while

    Nautilus Leg Extension
    10, 10 x 160


    CALVES -
    ————
    Standing Calf
    12,10 x 20 - Suoerslow

    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch

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

  13. #6103
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 11, 2020 - Back and Biceps

    5.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    12,10,10 x 125
    Bent-over DB Row
    10,9 x 55
    Nautilus Super Pullover
    10,9 x 140

    BICEPS
    -----
    Incline Curls
    14,13,11 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,8 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds
    Last edited by kconnell; 10-12-2020 at 07:30 AM.
    --------------------------------------------------------------
    Available as a rep
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  14. #6104
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 12, 2020 - Chest, Triceps & Delts

    Slept 5+1.5=6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab Work



    Rotator Cuff exercises

    CHEST — NOT SKIPPED
    Incline Cable Fly
    13 x 20

    TRICEPS
    Pulley Pushdowns
    15,14,12 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    14,13,11 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,10 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    12,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14

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

  15. #6105
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 13, 2020 - Legs

    Sleep 6 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    High cable ab twists. Started these yesterday and felt good. Should not affect the Snapping Hip Syndrome.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,10 x 90 -
    Seated Leg Curl
    10,9 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    11,10,10,9 x 180

    Nautilus Leg Extension
    10, 10 x 160


    CALVES -
    ————
    Standing Calf
    12,10 x 20 - Suoerslow

    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch

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

  16. #6106
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 14, 2020 - Back and Biceps

    7.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    13,11,10 x 125
    Bent-over DB Row
    10,9 x 55
    Nautilus Super Pullover
    10,9 x 140

    BICEPS
    -----
    Incline Curls
    14,13,11 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,8 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #6107
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 15, 2020 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    13 x 20

    TRICEPS
    Pulley Pushdowns
    15,14,13 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    14,13,11 x 25

    SHOULDERS
    Wide Upright Row on Smith
    12,11,10 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    12,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14

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

  18. #6108
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 17, 2020 - Legs

    Sleep 8 hours. Woo!

    Everything 3 second cadence and contraction for 2 seconds.

    High cable ab twists.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,10 x 90 -
    Seated Leg Curl
    10,9 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    12,11,10,10 x 180

    Nautilus Leg Extension
    11, 10 x 160


    CALVES -
    ————
    Standing Calf
    12,12 x 20 - Suoerslow

    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch



    Walked around Disney yesterday for about 4.5 hours. Calf was tight. Did some massage and ointment and today feels much better than even yesterday. I’ll take it.
    --------------------------------------------------------------
    Available as a rep
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  19. #6109
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 18, 2020 - Back and Biceps

    5.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    13,12,10 x 125
    Bent-over DB Row
    10,9 x 55
    Nautilus Super Pullover
    10,9 x 140

    BICEPS
    -----
    Incline Curls
    14,13,11 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,8 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #6110
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 19, 2020 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — NOT SKIPPED
    Incline Cable Fly
    14 x 20
    Felt good

    TRICEPS
    Pulley Pushdowns
    16,14,13 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    14,13,12 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,11,10 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    12,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14

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

  21. #6111
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,906
    Rep Power: 2038
    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 October 20, 2020 - Legs

    Sleep 5.5+1.5=7 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    5-10 minutes aerobic rider


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,11 x 90 -
    Seated Leg Curl
    10,9 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    13,12,12,11 x 180

    Nautilus Leg Extension
    11, 10 x 160


    CALVES -
    ————
    Standing Calf
    12,11 x 20 - Suoerslow
    FULL stretch at bottom but not overstretched

    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch



    Calf is still tight and can feel fibers firing. Using counter contraction (tibialias anterior) on front of shin to help it relax. Also foam roller
    Last edited by kconnell; 10-20-2020 at 08:49 AM.
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  22. #6112
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    Wednesday October 21, 2020 - Back and Biceps

    5+1.5=6.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    13,12,10 x 125
    Bent-over DB Row
    11,9 x 55
    Nautilus Super Pullover
    10,9 x 140

    BICEPS
    -----
    Incline Curls
    14,13,11 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds


    Last night both calves were extremely tight but it was the fibers in the center, middle deep next to the bone. I did foam roller and then found by massage and continued massage for at least 2 hours with muscle rub. Much better and able to do some better stretching.

    I just don’t get why 2 sets of only 20 lbs did that or caused the calves to stay cramped, which continually pulls on the tendons.
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  23. #6113
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    Thursday October 22, 2020 - Chest, Triceps & Delts

    Slept 6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — NOT SKIPPED
    Incline Cable Fly
    14 x 20
    Felt good

    TRICEPS
    Pulley Pushdowns
    16,15,14 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    14,13,12 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,11,10 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    12,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14

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  24. #6114
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    Friday October 23, 2020 - Legs

    Sleep 7 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    5-10 minutes aerobic rider


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,11 x 90 -
    Seated Leg Curl
    11,9 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    14,13,12,11 x 180

    Nautilus Leg Extension
    11, 10 x 160


    CALVES - SKIPPED—. After 3 days I’m able to walk somewhat normally and it’s better. Odd. I can bend my leg and look at the calf. I can see the calf fibers just fire spontaneously. I’ll use more muscle rub and massage. Getting better. I guess it’s 2 steps back with 3 forwards?


    ————
    Standing Calf
    12,11 x 20 - Suoerslow
    FULL stretch at bottom but not overstretched

    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch

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  25. #6115
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    Sunday October 25, 2020 - Back and Biceps

    5.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    13,12,11 x 125
    Bent-over DB Row
    11,9 x 55
    Nautilus Super Pullover
    10,9 x 140

    BICEPS
    -----
    Incline Curls
    14,13,11 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds
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  26. #6116
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    Monday October 26, 2020 - Chest, Triceps & Delts

    Slept 7.5+1=8.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — NOT SKIPPED
    Incline Cable Fly
    14 x 20
    Felt good again

    TRICEPS
    Pulley Pushdowns
    16,15,14 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    14,13,12 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,11,11 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    12,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14

    --------------------------------------------------------------
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  27. #6117
    Infinite Goals kconnell's Avatar
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    Wednesday October 28, 2020 - Legs

    Sleep 8 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,11 x 90 -
    Seated Leg Curl
    11,10 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    8,7,7,8 x 205 - UP 25

    Nautilus Leg Extension
    11, 10 x 160


    CALVES - SKIPPED—. However I stood 20 seconds or so on the standing calf machine with a light 20 lbs and left both calves at a ‘normal’ body weight stretch. Didn’t accentuate it.


    ————
    Standing Calf
    12,11 x 20 - Suoerslow
    FULL stretch at bottom but not overstretched

    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch

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  28. #6118
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    Thursday October 29, 2020 - Back and Biceps

    4 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,12,11 x 125
    Bent-over DB Row
    11,9 x 55
    Nautilus Super Pullover
    10,9 x 140

    BICEPS
    -----
    Incline Curls
    14,13,12 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds


    Good workout despite lack of sleep
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  29. #6119
    Infinite Goals kconnell's Avatar
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    This physical therapist online has been quite helpful to me with my Achilles tendinitis/tendonosis.

    https://youtu.be/-ugpmiSMIC0

    Here, she tells why and injuried tendon should not be overstretched and just how much to stretch it. Something I found out myself just about a week before she aired this.
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  30. #6120
    Infinite Goals kconnell's Avatar
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    Saturday October 32, 2020 - Chest, Triceps & Delts

    Slept 8 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — NOT SKIPPED
    Incline Cable Fly
    14 x 20


    TRICEPS
    Pulley Pushdowns
    17,15,15 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    15,13,12 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,11,11 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    12,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    The last 2 days were walking around in theme parks. Thursday was more sore. Yesterday wasn’t too bad on the tendons.
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