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  1. #6451
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,218
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 6, 2022 - Back and Biceps

    Slept 6 hours.

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

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,13,12 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.

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

  2. #6452
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,218
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 6, 2022 - Back and Biceps

    Slept 7 hours.

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

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,13,12 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.

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

  3. #6453
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,218
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 7, 2022 Chest, Tri, Delts

    1.5+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
    16,14,13,12 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-13-12 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)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #6454
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,218
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 8, 2022 - Legs

    Sleep 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
    20,19,18,16 x 225 -

    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    14,11,11 x 65 - adds set next time

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6455
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,218
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 9, 2022 - Back and Biceps

    Slept 7 hours.

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

    Stretch Between each exercise

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

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

  6. #6456
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,218
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 11, 2022 Chest, Tri, Delts

    1.5+3+4.5=9 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
    16,14,13,12 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-13-12 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
    14,12,11 x 25 (head on bench)

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

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #6457
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,218
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 12, 2022 - Legs

    Sleep 7 hours.


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

    QUADRICEPS
    -----
    Hack Squat
    12,12,11,10 x 250 - UP 25
    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    15,13,12,12 x 65 -

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #6458
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,218
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 13, 2022 - Back and Biceps

    Slept 5 hours.

    BACK - Peak for 2 seconds
    ------
    High Pulls (C-G)
    17,16,15 x 115 -
    T-Bar Rows (Landmine)
    16,15,14 x 55

    Stretch Between each exercise

    BICEPS - Peak 2 Seconds
    -----
    Cable Rope Hammer (Supinate)
    14,13,12 x 80 -
    DB Concentration Curl (Sup)
    13-11 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
    20 x 2 fingers (3) per hand x 20 pounds

    2 sets D.A.R.D.

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

  9. #6459
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,218
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 14, 2022 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
    16,15,13,12 x 90 (on bench 1 notch up)
    DB Tricep Extension
    15-13-12 x 25 (Non-Stop)

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

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

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #6460
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,218
    Rep Power: 2306
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 January 15, 2022 - Legs

    Sleep 5+3.5=8.5 hours.


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

    QUADRICEPS
    -----
    Hack Squat
    13,13,11,10 x 250 - UP 25
    Landmine Front Squat Thrusts -
    16,16 x 55

    CALVES —
    -----
    Standing Calf
    15,14,13,12,11 x 65 -

    Seated Calf - SKIPPED
    13,12 x 60

    D.A.R.D. 2 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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