The League of Extraordinary Gentlemen

[kconnell]

Wednesday March 25, 2020 - Back and Biceps

Slept 7.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
13,12,11 x 130 -
High Pulls
12,10,9 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
18,16,15 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. —

—

[kconnell]

Thursday March 26, 2020 - Chest, Triceps & Delts

Slept 4+2=6 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

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

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 11 - Lateral Emphasis
Flat Cable Tri Extension
18,16,15,14 x 100 — UP next time



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
—

[kconnell]

Friday March 27, 2020 - Legs

Sleep 7.5 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
14,13,11 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
16,12,11 x 130
Standing Calf
14,13,12 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Saturday March 28, 2020 - Back and Biceps

Slept 5.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
14,12,11 x 130 -
High Pulls
13,11,10 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
18,16,15 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. —

—

[kconnell]

Sunday March 29, 2020 - Chest, Triceps & Delts

Slept 7 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
12,8 x 45 — UP 10

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 11 - Lateral Emphasis
Flat Cable Tri Extension
13,11,10,9 x 110 — UP 10



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
14,13 x 25

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

Hypetextensions
15,14

—

[kconnell]

Monday March 30, 2020 - Legs

Sleep 6.5 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
14,13,12 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
16,13,11 x 130
Standing Calf
14,13,12 x 110

Ab Coaster - Straight
28-18-14 -

—

Yesterday, I got the Leg Extension assembled. I won’t be able to recover it for well over a month. Did 2 sets:

10x140, 8x150

—

[kconnell]

Tuesday March 31, 2020 - Back and Biceps

Slept 5.5+1=6.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
14,13,11 x 130 -
High Pulls
13,11,10 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
18,16,15 x 60
Cable Preacher Curl
16,15 x 60
Nautilus Super Pullover
8,7 x 140

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. —

—

Got both Nautilus machines put together! My goal was to have the Super Pullover assembles in time for a back workout. I still need to do some touch up paint but it took a while to get that pullover put together. Also need to finish cleaning the covers and put them back on it.

[kconnell]

Wednesday April 1, 2020 - Chest, Triceps & Delts

Slept 5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
12,9 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 11 - Lateral Emphasis
Flat Cable Tri Extension
13,11,11,9 x 110 —



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
14,13 x 25

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

Hypetextensions
15,14

—

Need a day off. Maybe tomorrow

[kconnell]

Friday April 3, 2020 - Legs

Sleep 6 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
14,13,12 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
16,13,12 x 130
Standing Calf
14,13,12 x 110

Ab Coaster - Straight
28-18-14 - SKIPPED

—

[kconnell]

Saturday April 4, 2020 - Back and Biceps

Slept 7.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
14,13,12 x 130 -
High Pulls
13,11,10 x 130 -
Nautilus Super Pullover
7, 7 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
18,17,15 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 —

—

[kconnell]

Sunday April 5, 2020 - Chest, Triceps & Delts

Slept 5.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
12,9 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 11 - Lateral Emphasis
Flat Cable Tri Extension
13,12,11,9 x 110 —



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 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
14,13 x 25

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

Hypetextensions
15,14

—

[kconnell]

Monday April 6, 2020 - Legs

Sleep 7 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
15,13,12 x 225


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

Nautilus Lef Extension
10, 9 x 160


CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
17,13,12 x 130
Standing Calf
14,13,13 x 110

Ab Coaster - Straight
28-18-14 - SKIPPED

—

Last 4 leg workouts have been grea. Even though no leg presses and only 3 smith squats.

[kconnell]

Tuesday April 7, 2020 - Back and Biceps

Slept 5.5+1.5=7 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
15,13,12 x 130 -
High Pulls
13,11,11 x 130 -
Nautilus Super Pullover
7, 7 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
18,17,15 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 -SKIPPED
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Wednesday April 8, 2020 - Chest, Triceps & Delts

Slept 3+3=6 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
12,9 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 11 - Lateral Emphasis
Flat Cable Tri Extension
13,12,11,10 x 110 —



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 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
14,13 x 25

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

Hypetextensions
15,14

—

[kconnell]

Thursday April 9, 2020 - Legs

Sleep 7 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
16,14,12 x 225


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

Nautilus Lef Extension
10, 9 x 160


CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
17,13,12 x 130
Standing Calf
15,13,13 x 110

Ab Coaster - Straight
28-18-14 - SKIPPED

—

[kconnell]

Friday April 10, 2020 - Back and Biceps

Slept 5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
15,13,12 x 130 -
High Pulls
13,12,11 x 130 -
Nautilus Super Pullover
7, 7 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
18,17,15 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 -SKIPPED
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Saturday April 11, 2020 - Chest, Triceps & Delts

Slept 8 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
12,9 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 12 - Lateral Emphasis
Flat Cable Tri Extension
13,13,12,10 x 110 —



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 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
14,13 x 25

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

Hypetextensions
15,14

—

[kconnell]

Sunday April 12, 2020 - Legs

Happy Easter

Sleep 6 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
16,14,13 x 225


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

Nautilus Leg Extension
10, 10 x 160


CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
17,14,12 x 130
Standing Calf
14,13,13 x 110

Ab Coaster - Straight
28-18-14 - SKIPPED

—

[kconnell]

Monday April 13, 2020 - Back and Biceps

Slept 6 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
15,14,12 x 130 -
High Pulls
13,12,11 x 130 -
Nautilus Super Pullover
8, 7 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
18,17,15 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 -SKIPPED
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Tuesday April 14, 2020 - Chest, Triceps & Delts

Slept 5+2.5=7.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
12,10 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 12 - Lateral Emphasis
Flat Cable Tri Extension
14,13,12,11 x 110 —



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 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
14,13 x 25

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

Hypetextensions
15,14

—

[kconnell]

Wednesday April 15, 2020 - Legs

Sleep 6 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
16,15,14 x 225


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

Nautilus Leg Extension
11, 10 x 160


CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
17,14,13 x 130
Standing Calf
14,13,13 x 110

Ab Coaster - Straight
28-18-14 - SKIPPED

—

[kconnell]

Thursday April 16, 2020 - Back and Biceps

Slept 7.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
15,14,13 x 130 -
High Pulls
13,12,11 x 130 -
Nautilus Super Pullover
8, 7 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
18,17,15 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 -SKIPPED
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Friday April 17, 2020 - Chest, Triceps & Delts

Slept 6 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
12,10 x 45 — SKIPPED

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 12 - Lateral Emphasis
Flat Cable Tri Extension
14,14,12,12 x 110 —



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 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
14,13 x 25

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

Hypetextensions
15,14

—

[kconnell]

Saturday April 18, 2020 - Legs

Sleep 6 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 80
SLDs
11,10 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
17,15,14 x 225


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

Nautilus Leg Extension
13,10 x 160


CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
17,14,13 x 130
Standing Calf
15,13,13 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Sunday April 19 2020 - Back and Biceps

Slept 7 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
11,10,9 x 140 - UP 10
High Pulls
10,10,9 x 140 - UP 10
Nautilus Super Pullover
8, 7 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
12,11,20 x 65 - UP 5
Cable Preacher Curl
111,10 x 65 - UP 5


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

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

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Monday April 20, 2020 - Chest, Triceps & Delts

Slept 7 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
12,10 x 45 — SKIPPED

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 12 - Lateral Emphasis
Flat Cable Tri Extension
14,14,13,12 x 110 —



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 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
14,13 x 25

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

Hypetextensions
15,14

—

[JohnButz]

Love the frequency work Brother! Been a while since you had a day off. I have been very inconsistent. Still training when I can. Hit some upper body this morning, then all sorts of errands/maintenance at the shop, got home and ran a two-miler (sans mask.)

On my travels today, I saw a woman mowing her lawn (had to be 4-5 acres), no one within a mile from her, and she had a mask on. Our governor is a nightmare here in PA. Seems to throw out executive orders whilly nilly, and adjusting to them isn't easy, and there is very little notice.

I'm considering doing strictly phone orders/curbside pick-up. Wearing a mask in a 100* kitchen is not ideal. You can tell some of these politicians have never had a real job in their lives.

[kconnell]

Love the frequency work Brother! Been a while since you had a day off. I have been very inconsistent. Still training when I can. Hit some upper body this morning, then all sorts of errands/maintenance at the shop, got home and ran a two-miler (sans mask.)

On my travels today, I saw a woman mowing her lawn (had to be 4-5 acres), no one within a mile from her, and she had a mask on. Our governor is a nightmare here in PA. Seems to throw out executive orders whilly nilly, and adjusting to them isn't easy, and there is very little notice.

I'm considering doing strictly phone orders/curbside pick-up. Wearing a mask in a 100* kitchen is not ideal. You can tell some of these politicians have never had a real job in their lives.

I empathize with you John. You’ve got a hot oven... 450 degrees, correct?

I don’t think a mask (or any article of clothing can be mandated as ‘law’ because it goes against the constitution. However, I see where some may think it is safer if you see someone who is working with your food has one on. Also, I wear a face shield when mowing a lot of times because of the dirt and dust.

Funny you should mention a day off.....

I took two! Mostly because a large 70’ tree fell in the back property Monday morning. So I cut it up and prepared to burn that day. I also cut down 5 other dead trees. A couple of them were only about 17-20” around. Tuesday I cut another and burned most except the larges part of the trunks. What a workout! I flipped a lot of the largest pieces onto the burn pile. I took Wednesday off to veg and recuperate.

[kconnell]

Thursday April 23, 2020 - Legs

Sleep 7 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 80
SLDs
11,10 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
11,10,10 x 245 - UP 20


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

Nautilus Leg Extension
13,11 x 160


CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
17,15,13 x 130
Standing Calf
15,13,13 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Friday April 24 2020 - Back and Biceps

Slept 7 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
11,10,9 x 140 - UP 10
High Pulls
10,10,9 x 140 - UP 10
Nautilus Super Pullover
8, 7 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,11,20 x 65
Cable Preacher Curl
11,10 x 65


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes

—
Reverse Wrist Roller -
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—