The League of Extraordinary Gentlemen

**kconnell** · 03-05-2016, 08:50 AM

Saturday March 05, 2016 - Triceps, Chest, Delts

15 minutes aerobics

TRICEPS
Bench Dips
15 x 45 warmup, then 16,15,13,11,10 x 80

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
11-3,11-3,11-3 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
16,15,14,12 x 90

Lateral Raise
10,10,9 x 25

Face-Down on Bench Rear Lateral Raise
10,10,9 x 25

3 sets hanging leg raise

**kconnell** · 03-06-2016, 02:10 PM

Sunday March 06, 2015 - Legs

HAMSTRINGS - Compound Set
-----
Stiff-Leg Deadlifts
11,11,10 x 205 -
Lying Leg Curl -
14,13,12 x 70

QUADRACEPS
-----
Squat --
12,12,12,11 x 255

SUPERSET
Leg Press --heavy concentration on the contraction
14,12,12,12,10 x 520
Leg Press Calf
17,14,12,12,10 x 520

CALVES
-------
Seated Calf
14,12,12,10 x 120

Interspersed--
Hanging Leg Raise
3 sets

**kconnell** · 03-07-2016, 04:18 AM

Monday March 06, 2016 - Back, Biceps

BACK

Lat Pulldown
14,12,11 x 135

Seated Row
12,12,11 x 135

Stretch

BICEPS
-----
Incline Curl
16,14,12,12 x 35

E-Z Cable Curl - Fat Gripz - 3 feet away
14,12,11,10 x 90

-----
FOREARMS
-----
Farmers Walk
65 secs- x 75

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

**kconnell** · 03-09-2016, 04:22 AM

Wednesday March 09, 2016 - Triceps, Chest, Delts

15 minutes aerobics

TRICEPS
Bench Dips
15 x 45 warmup, then 17,15,14,13,11 x 80

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
12-3,11-3,11-3 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
17,15,15,13 x 90

Lateral Raise
10,10,9 x 25

Face-Down on Bench Rear Lateral Raise
10,9,8 x 25

3 sets hanging leg raise

**kconnell** · 03-10-2016, 04:40 AM

Thursday March 10, 2016 - Legs

HAMSTRINGS - Compound Set
-----
Stiff-Leg Deadlifts
11,10,10 x 205 -
Lying Leg Curl -
14,12,12 x 70

QUADRACEPS
-----
Squat --
13,13,12,11 x 255

SUPERSET
Leg Press --heavy concentration on the contraction
14,14,12,12,10 x 520
Leg Press Calf
18,14,13,12,10 x 520

CALVES
-------
Seated Calf
14,12,12,10 x 120

**kconnell** · 03-11-2016, 05:50 AM

Friday March 11, 2016 - Back, Biceps

BACK

Lat Pulldown
14,12,11 x 135

Seated Row
13,12,12 x 135

Stretch

BICEPS
-----
Incline Curl
17,16,13,12 x 35 - Up next time

E-Z Cable Curl - Fat Gripz - 3 feet away
14,12,12,10 x 90

-----
FOREARMS
-----
Farmers Walk
65 secs- x 75

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

**kconnell** · 03-12-2016, 08:18 AM

Saturday March 12, 2016 - Triceps, Chest, Delts

TRICEPS
Bench Dips
15 x 45 warmup, then 17,16,13,13,12 x 80

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
14-3,13-2,11-2 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
15,13,11,1 x 100 - UP 10

Lateral Raise
11,9,9 x 25

Face-Down on Bench Rear Lateral Raise
10,10,8 x 25

3 sets hanging leg raise

**kconnell** · 03-13-2016, 02:23 PM

Sunday March 13, 2016 - Legs

HAMSTRINGS - Compound Set
-----
Stiff-Leg Deadlifts
11,10,10 x 205 -
Lying Leg Curl -
14,12,11 x 70

QUADRACEPS - Mid-back didn't feel right. Played it safe and no squats. Substituted Leg Extensions.
-----
Leg Extension --
12,10,9,9 x 115 (Plate Load)

SUPERSET
Leg Press --heavy concentration on the contraction
15,14,13,13,10 x 520
Leg Press Calf
17,14,13,13,11 x 520

CALVES
-------
Seated Calf
11,12,12,10 x 120

Abs
-------
Hanging Leg Raise
3 sets
Plank
90 seconds

**kconnell** · 03-14-2016, 04:24 AM

Monday March 14, 2016 - Back, Biceps

BACK

Lat Pulldown
14,12,11 x 135

Seated Row
13,12,12 x 135

Stretch

BICEPS
-----
Incline Curl
13,12,11,10 x 40 - UP 5

E-Z Cable Curl - Fat Gripz - 3 feet away
11,11,10,8 x 100 - UP 10

-----
FOREARMS
-----
Farmers Walk
60 secs- x 80 - UP 5

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

**kconnell** · 03-15-2016, 03:44 AM

Tuesday March 15, 2016 - Triceps, Delts

TRICEPS
Bench Dips
15 x 45 warmup, then 18,15,14,13,12 x 80

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
14-3,13-2,11-2 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
14,14,12,11 x 100

Lateral Raise
7,6,5 x 30 - UP 5

Face-Down on Bench Rear Lateral Raise
7,6 x 30 - UP 5

3 sets hanging leg raise

**kconnell** · 03-16-2016, 04:43 AM

Wednesday March 16, 2016 - Legs

Still some swelling in my left side mid-back, so no squats... This happens about 3 times a year. I was lifting some boxes and turning. Bad combination - I knew better.

HAMSTRINGS - Compound Set
-----
Stiff-Leg Deadlifts
10,10,10 x 205 -
Lying Leg Curl -
14,12,11 x 70

QUADRACEPS - Mid-back still didn't feel right. Played it safe and no squats. Substituted Leg Extensions.
-------------- Going to keep them in for squats for a couple of months. It's been 4-5 months since I've done them.
-----
Leg Extension --
12,12,10,9 x 115 (Plate Load)

SUPERSET
Leg Press --heavy concentration on the contraction
15,14,13,13,11 x 520
Leg Press Calf
17,15,13,13,11 x 520

CALVES
-------
Seated Calf
11,12,12,10 x 120

Abs
-------
Hanging Leg Raise
3 sets

**kconnell** · 03-17-2016, 04:29 AM

Thursday March 17, 2016 - Back, Biceps

BACK

Lat Pulldown
14,12,11 x 135

Seated Row
13,12,11 x 135

Stretch

BICEPS
-----
Incline Curl
13,12,11,11 x 40

E-Z Cable Curl - Fat Gripz - 3 feet away
12,11,10,9+1 x 100

-----
FOREARMS
-----
Farmers Walk
60 secs- x 80

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

**kconnell** · 03-18-2016, 05:14 AM

Friday March 18, 2016 - Triceps, Delts

TRICEPS
Bench Dips
15 x 45 warmup, then 13,12,12,10,10 x 90 - UP 10

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
15-3,11-1,10-1 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
14,14,13,12 x 100

Lateral Raise
7,7,6 x 30

Face-Down on Bench Rear Lateral Raise
7,6 x 30

3 sets hanging leg raise

**kconnell** · 03-19-2016, 08:04 AM

Saturday March 19, 2016 - Legs

HAMSTRINGS - Compound Set
-----
Stiff-Leg Deadlifts
11,10,10 x 205 -
Lying Leg Curl -
14,13,11 x 70

QUADRACEPS
-----
Leg Extension --
13,12,12,10 x 115 (Plate Load)

SUPERSET
Leg Press --heavy concentration on the contraction
15,14,13,13,11 x 520
Leg Press Calf
18,16,13,13,11 x 520

CALVES
-------
Seated Calf
11,12,12,10 x 120

**kconnell** · 03-20-2016, 05:00 AM

Sunday March 20, 2016 - Back, Biceps

BACK

Lat Pulldown
15,12,10 x 135

Seated Row
12,12 x 135

Stretch

BICEPS
-----
Incline Curl
13,12,12,11 x 40

E-Z Cable Curl - Fat Gripz - 3 feet away
12,12,11,11 x 100

-----
FOREARMS
-----
Farmers Walk
60 secs- x 80

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

**kconnell** · 03-20-2016, 12:27 PM

Sunday March 20, 2016 - Back and Biceps (Second Session)...........................

I decided to super-saturate with another workout for the same muscle groups
================================================== ========

BACK

Negative Chins
9,8,7

BICEPS
-----
E-Z 2-Arm Curl
8,9,9,8 x 90

Alternating Zottman Curl
10,9,9,9 x 40

**kconnell** · 03-21-2016, 04:40 AM

Monday March 21, 2016 - Triceps, Delts

TRICEPS
Bench Dips
17 x 45 warmup, then 14,13,12,11,11 x 90

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
15-2,11-2,10-2 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
15,13,11,11 x 100

Lateral Raise
8,7,6 x 30

Face-Down on Bench Rear Lateral Raise
9,7 x 30

3 sets hanging leg raise - SKIPPED

**kconnell** · 03-23-2016, 04:34 AM

Wednesday March 23, 2016 - Legs

HAMSTRINGS - Compound Set
-----
Stiff-Leg Deadlifts
11,11,10 x 205 -
Lying Leg Curl -
14,13,11 x 70

QUADRACEPS
-----
Leg Extension --
13,11,10,10 x 115 (Plate Load)

SUPERSET
Leg Press --heavy concentration on the contraction
15,14,13,13,11 x 520
Leg Press Calf
18,15,14,13,13 x 520

CALVES
-------
Seated Calf
13,13,12,12,10 x 120

ABS
-------
Hanging Leg Raise
3 Sets

**kconnell** · 03-24-2016, 05:33 AM

Thursday March 24, 2016 - Back, Biceps

BACK

Lat Pulldown
14,13,11 x 135

Seated Row
13,12,11 x 135

Stretch

BICEPS
-----
Incline Curl
14,13,11,9 x 40

E-Z Cable Curl - Fat Gripz - 3 feet away
13,11,11,11 x 100

-----
FOREARMS
-----
Farmers Walk
60 secs- x 80

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

**kconnell** · 03-25-2016, 07:57 AM

Friday March 25, 2016 - Triceps, Delts

10 minute aerobics

TRICEPS
Bench Dips
17 x 45 warmup, then 15,13,12,12,11 x 90

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
15-3,12-2,11-3,8-2 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
15,13,12,11 x 100

Lateral Raise
8,7,6 x 30

Face-Down on Bench Rear Lateral Raise
9,7 x 30

**kconnell** · 03-26-2016, 08:17 AM

Saturday March 26, 2016 - Legs

15 minutes aerobics

HAMSTRINGS - Compound Set
-----
Stiff-Leg Deadlifts
11,11,10 x 205 -
Lying Leg Curl -
15,13,12 x 70

QUADRACEPS
-----
Leg Extension --
12,11,10,10 x 115 (Plate Load)

SUPERSET
Leg Press --heavy concentration on the contraction
14,12,13,11,10 x 520
Leg Press Calf
18,14,14,12,12 x 520

CALVES
-------
Seated Calf
13,11,11,11,10 x 120

ABS
-------
Hanging Leg Raise
3 Sets

**hustlehard3r** · 03-26-2016, 09:50 AM

Originally Posted by kconnell

Friday March 25, 2016 - Triceps, Delts

Lateral Raise
8,7,6 x 30

Face-Down on Bench Rear Lateral Raise
9,7 x 30

That's some serious shoulder strength!!

**kconnell** · 03-27-2016, 05:03 AM

Sunday March 27, 2016 - Back, Biceps

BACK

Lat Pulldown
14,13,12 x 135

Seated Row
13,11,11 x 135

Stretch

BICEPS
-----
Incline Curl
15,13,11,10 x 40

E-Z Cable Curl - Fat Gripz - 3 feet away
13,12,11,11 x 100

-----
FOREARMS
-----
Farmers Walk
60 secs- x 80

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

**kconnell** · 03-29-2016, 03:05 AM

Originally Posted by hustlehard3r

That's some serious shoulder strength!!

Thank you and thanks for stopping by.

**kconnell** · 03-29-2016, 03:37 AM

Tuesday March 29, 2016 - Back, Biceps

BACK

Lat Pulldown
14,12,11 x 135

Seated Row
12,12,11 x 135

Stretch

BICEPS
-----
Incline Curl
14,14,12,11 x 40

E-Z Cable Curl - Fat Gripz - 3 feet away
13,11,11,11 x 100

-----
FOREARMS
-----
Farmers Walk
60 secs- x 80

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

**kconnell** · 03-30-2016, 04:21 AM

Wednesday March 30, 2016 - Triceps, Delts

TRICEPS
Bench Dips
17 x 45 warmup, then 16,14,12,12,12 x 90

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
15-3,13-2,12-2,10-2 x 125 - Flare out at bottom

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
16,13,12,11 x 100

Lateral Raise
8,7,6 x 30

Face-Down on Bench Rear Lateral Raise
6,7 x 30

**kconnell** · 03-31-2016, 04:55 AM

Thursday March 31, 2016 - Legs

HAMSTRINGS - Compound Set
-----
Stiff-Leg Deadlifts
11,11,10 x 205 -
Lying Leg Curl -
14,13,12 x 70

QUADRACEPS
-----
Leg Extension --
12,11,10,9 x 115 (Plate Load)

SUPERSET
Leg Press --heavy concentration on the contraction
14,12,13,12 x 520
Leg Press Calf
18,14,14,12 x 520

CALVES
-------
Seated Calf
12,12,12,12 x 120

ABS
-------
Hanging Leg Raise
3 Sets

**kconnell** · 04-01-2016, 04:47 AM

Friday April 01, 2016 - Back, Biceps

BACK

Lat Pulldown
14,12,11 x 135

Seated Row
12,11,10 x 135

Stretch

Just before start biceps, I had a capillary burst or nerve tear in my left hand. I get these in my finger 1-2 times a year. Weird.
Iced for 15 minutes and "cupped" my left hand on the bar for Biceps. Skipped Forearms for obvious reasons.

BICEPS
-----
Incline Curl
14,14,12,11 x 40

E-Z Cable Curl - Fat Gripz - 3 feet away
13,10,10,10 x 100

-----
FOREARMS -- Skipped
-----
Farmers Walk
60 secs- x 80

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

**kconnell** · 04-02-2016, 05:38 AM

Saturday April 02, 2016 - Triceps, Delts

15 minutes aerobics

TRICEPS
Bench Dips
18 x 45 warmup, then 16,16,14,13,12 x 90

Rope Pushdowns - Start 3 feet out, then compound (drop) set after moving underneath pulley
9-3,8-2,7-2,7-1 x 135 - Flare out at bottom - UP 10

CHEST
Cable Crossover -- SKIPPED
11 x 45

SHOULDERS
Face Pulls - Spread rope at contraction
16,13,13,10 x 100

Lateral Raise
7,7,6 x 30

Face-Down on Bench Rear Lateral Raise
7,8,8 x 30

Hanging LegRaise
2 sets

**kconnell** · 04-03-2016, 12:04 PM

Sunday April 03, 2016 - Legs

HAMSTRINGS - Compound Set
-----
Stiff-Leg Deadlifts
8,8,8 x 205 -
Lying Leg Curl -
14,13,12 x 70

----- Stiff-Leg Deads suffered from yesterday's busy spring cleaning day

QUADRACEPS
-----
Don't remember who it was, but I accepted the challenge (tentatively...)
Squats - 100 in 10 minutes - 135 lbs.

Squats --
100 x 135
Done! 6 minutes. 45 sec breaks after 50 and 80.

CALVES
-------
Seated Calf
13,13,12,12,12 x 120

ABS
-------
Hanging Leg Raise
4 Sets

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

Clinch ME into...the MMA SEA!

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