The League of Extraordinary Gentlemen

[kconnell]

Tuesday March 2, 2021 - Chest, Triceps & Delts

Slept 2.5+3.5?=6 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
19,19,18 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,19,18 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,9 x 95
Cable Dual Lateral Raises
12,12,10 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
18.18

—

DARD 5 sets
—

[kconnell]

Wednesday February 3, 2021 - Legs

Sleep 5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 90 -
Seated Leg Curl
14,12 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
13,13,13,13 x 250


Nautilus Leg Extension
14,14,13,13 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Thursday March 4, 2021 - Back and Biceps

7 hours sleep

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140

BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
11,11 x 70 -


E-Z Reverse Curl
15,14,13,13 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Friday March 5, 2021 - Chest, Triceps & Delts

Slept 6.5+1.5 = 8 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
19,19,18 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,19,18 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
12,12,10 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
18.18

—

DARD 5 sets
—

[kconnell]

Saturday February 6, 2021 - Legs

Sleep 6 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,16 x 90 -
Seated Leg Curl
14,12 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,13,13 x 250


Nautilus Leg Extension
14,14,14,13 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Sunday March 7, 2021 - Back and Biceps

4.5+2.5=7 hours sleep

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140

BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
11,11 x 70 -


E-Z Reverse Curl
15,15.14,13 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Monday March 8, 2021 - Chest, Triceps & Delts

Slept 5.5+1.5 = 7 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
20,19,18 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,19,18 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
12,12,10 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
18.18

—

DARD 5 sets
—

[kconnell]

Tuesday February 9, 2021 - Legs

Sleep 6 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,16 x 90 -
Seated Leg Curl
14,13 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,14,13 x 250


Nautilus Leg Extension
14,14,14,13 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

Went for a fast walk last week and the left lateral soleus now again has a constant contraction. Doing much more massage, foam roller etc. helping

[kconnell]

Wednesday March 10, 2021 - Back and Biceps

7 hours sleep

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140

BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
11,11 x 70 -


E-Z Reverse Curl
15,15.14,14 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Thursday March 11, 2021 - Chest, Triceps & Delts

Slept 7 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
11,11,10 x 125- Lateral Emphasis
—UP 10
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,19,18 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
12,12,10 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
18.18

—

DARD 5 sets
—

[kconnell]

Friday February 12, 2021 - Legs

Sleep 3.5+1+1.5=6 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
14,13 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
17,16,15,14 x 250


Nautilus Leg Extension
14,14,14,13 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

Back to getting better regarding the calf. Quite frustrating and because I haven’t directly worked them they have atrophied so much. That coupled with they’ve always been my weak area makes for a sad me. About 8 months now.

[kconnell]

Saturday March 13, 2021 - Back and Biceps

4.5+2=6.5 hours sleep

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140

BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -


E-Z Reverse Curl
15,15.15,14 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Monday March 15, 2021 - Chest, Triceps & Delts

Slept 5.5+1=6.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
11,11,11 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
12,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Friday February 19, 2021 - Legs

Sleep 7 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
14,13 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
17,16,15,15 x 250


Nautilus Leg Extension
14,14,14,13 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

After 4 days of tractor work moving 4 loads of dirt, it’s time for the ‘break’ to be over. LOL

[kconnell]

Saturday March 20, 2021 - Back and Biceps

4 hours sleep

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140

BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -


E-Z Reverse Curl
16,15.15,14 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Sunday March 21, 2021 - Chest, Triceps & Delts

Slept 3+4=7 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
12,11,11 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Monday February 22, 2021 - Legs

Sleep 4+4=8 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
14,14 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
18,16,15,15 x 250


Nautilus Leg Extension
15,14,14,14 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Tuesday March 23, 2021 - Back and Biceps

5+2=7 hours sleep

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140

BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -


E-Z Reverse Curl
16,15.15,14 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Wednesday March 24, 2021 - Chest, Triceps & Delts

Slept ~7 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
13,11,11 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Thursday February 25, 2021 - Legs

Sleep 8 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
15,14 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
18,18,18,15 x 250


Nautilus Leg Extension
15,14,14,14 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Friday March 26, 2021 - Back and Biceps

6.5 hours sleep

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140

BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -


E-Z Reverse Curl
16,15.15,14 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Saturday March 27, 2021 - 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
18 x 25


TRICEPS
Pulley Pushdowns
13,12,11 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Monday March 29, 2021 - Legs

Sleep 5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
15,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
18,18,18,16 x 250


Nautilus Leg Extension
15,14,14,14 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Tuesday March 30, 2021 - Back and Biceps

5 hours sleep

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140

BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -


E-Z Reverse Curl
16,15.15,14 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Wednesday March 31, 2021 - Chest, Triceps & Delts

Slept 6 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
13,12,12 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Friday April 2, 2021 - Legs

Sleep 6 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
15,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
18,18,18,17 x 250


Nautilus Leg Extension
15,14,14,14 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Saturday April 3, 2021 - Back and Biceps

?? hours sleep. Terrible

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
12,11 x 140

BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -


E-Z Reverse Curl
16,16.16,14 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Monday April 5, 2021 - Chest, Triceps & Delts

Slept ~6 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
13,12,12 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
13,11,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Tuesday April 6, 2021 - Legs

Sleep 4+2=6 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
15,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
20,20,19,17 x 250 - UP next time


Nautilus Leg Extension
15,15,14,14 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Wednesday April 7, 2021 - Back and Biceps

4.5+2=6.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
12,11 x 140

BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -


E-Z Reverse Curl
16,16.16,15 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—