The League of Extraordinary Gentlemen

[kconnell]

Skipping legs altogether. Not happy. But the tendon is better.

[kconnell]

Sunday August 16, 2020 - Back and Biceps

Slept 6.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
12,10,10 x 125
Bent-over DB Row
10,9,7 x 55
Nautilus Super Pullover
10,9 x 140

BICEPS
-----
Incline Curls
13,12,10 x 35
E-Z Curl with Blaster
9, 8 x 70 -


Zottman Curls
9,7 x 25

—
Reverse Wrist Roller
1 times up with 20 pounds
—

Because of the ‘snapping hip syndrome’ I’ll stop and ab work because it directly affects the olio-psoas.

[JohnButz]

I haven't checked in a while Brother, but sorry to hear about the injury. Hope you heal up quick. I also just realized that this thread is 9 years old today. Happy Anniversary!

[kconnell]

Monday August 17, 2020 - Chest, Triceps & Delts

Slept 6.5+1.5=8 Hours Woo!

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
12 x 20

TRICEPS
Pulley Pushdowns
17,14,13 x 90 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
13,11,9 x 25

SHOULDERS
Wide Upright Row on Smith
10,9,8 x 80
Cable Dual Lateral Raises
11,9,7 x 20
Bent-Over Lateral Raise
11,10 x 10

--
Ab Coaster straight, 5 sec rest
SKIPPED

Hypetextensions
15,14

--

[kconnell]

Wednesday August 19, 2020 - Back and Biceps

Slept 4.5+2=6,5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
12,10,10 x 125
Bent-over DB Row
10,9,8 x 55
Nautilus Super Pullover
10,9 x 140

BICEPS
-----
Incline Curls
13,12,10 x 35
E-Z Curl with Blaster
9, 8 x 70 -


Zottman Curls
9,8 x 25

—
Reverse Wrist Roller - SKIPPED
1 times up with 20 pounds
—

Skipped legs again yesterday. Monday I did a lot of walking at stores. Bad. Bad. Achilles tendinitis was really swollen. Yesterday I rested it a lot and it’s better but this will take time. Still have an odd bump on it. Google it and it looks just like it. Been icing, anti-inflamitories, turmeric. Takes time.

[kconnell]

I haven't checked in a while Brother, but sorry to hear about the injury. Hope you heal up quick. I also just realized that this thread is 9 years old today. Happy Anniversary!

Wow. 9 years. Thanks for the well wishes. It’s a bummer and I was using the same weight on seated calves and very light weight on the leg sled calf presses. I really don’t get it.

[kconnell]

Thursday August 20, 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
17,16,15 x 90 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
13,12,10 x 25

SHOULDERS
Wide Upright Row on Smith
11,9,8 x 80
Cable Dual Lateral Raises
11,9,7 x 20
Bent-Over Lateral Raise
11,10 x 10

-- NEW
Ab Coaster Psoas Stetch


Hypetextensions
15,14

--

Snapping Hit Slightly better as is Achilles tendinitis. My guess is at least 2 more weeks off legs.

[kconnell]

Saturday August 22, 2020 - Back and Biceps

Slept 4.5+3.5=7 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
12,11,10 x 125
Bent-over DB Row
10,9,8 x 55
Nautilus Super Pullover
10,9 x 140

BICEPS
-----
Incline Curls
13,12,10 x 35
E-Z Curl with Blaster
9, 8 x 70 -


Zottman Curls
9,8 x 25

—
Reverse Wrist Roller -
1 times up with 20 pounds
—

Achilles’ tendon slightly better. Still has a knot on it but seems to be reducing.

[JohnButz]

Good to hear you are improving Brother.

[kconnell]

Good to hear you are improving Brother.

Thanks John. Soft tissue just takes so long. The Snapping Hip is much better but I still need to relax it by foam roller. I that may be part of my health maintenance, like rotator cuff exercises, for the rest of my life.

[kconnell]

Sunday August 23, 2020 - Chest, Triceps & Delts

Slept ~5.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
12 x 20

TRICEPS
Pulley Pushdowns
18,16,15 x 90 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
13,12,11 x 25

SHOULDERS
Wide Upright Row on Smith
11,9,8 x 80
Cable Dual Lateral Raises
11,9,7 x 20
Bent-Over Lateral Raise
11,10 x 10

-- NEW
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Wednesday August 26, 2020 - Back and Biceps

Slept 6.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
12,11,11 x 125
Bent-over DB Row
10,9,8 x 55
Nautilus Super Pullover
10,9 x 140

BICEPS
-----
Incline Curls
13,12,10 x 35
E-Z Curl with Blaster
9, 8 x 70 -


Zottman Curls
9,8 x 25

—
Reverse Wrist Roller -
1 times up with 20 pounds
—

Achilles’ tendon slip bumped but I have more range of motion.

[kconnell]

Thursday August 27, 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
12,11 10 x 100 - Lateral Emphasis
UP 10
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
13,12,11 x 25

SHOULDERS
Wide Upright Row on Smith
11,9,9 x 80
Cable Dual Lateral Raises
11,9,7 x 20
Bent-Over Lateral Raise
11,10 x 10

-- NEW
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

Posted later in day. Don’t know what I did except push the riding mower up some ramps. But was sore before that; however, worse after.

[kconnell]

Saturday August 29, 2020 - Back and Biceps

Slept 7.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


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

BICEPS
-----
Incline Curls
13,12,10 x 35
E-Z Curl with Blaster
9, 8 x 70 -


Zottman Curls
9,8 x 25

—
Reverse Wrist Roller -
1 times up with 20 pounds
—

After a complete day off, including walking with a gimpy, slew foot where I tried not to have ANY left calf movement, my Achilles’ tendon is back to better. At least it doesn’t hurt while not doing anything. Still has a bump. The bump is where part of the fibers that are torn gather. It doesn’t help when my daughter says I’m old and the wife says I should do low-impact exercise like the pool. Anyway I’ll continue ice therapy as well as anti-inflammatory and turmeric. Also, I’ll continue to walk with a stiff leg and try not to move the foot. Ug

[kconnell]

Sunday August 30, 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
13,11 10 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
13,12,11 x 25

SHOULDERS
Wide Upright Row on Smith
11,9,9 x 80
Cable Dual Lateral Raises
11,9,7 x 20
Bent-Over Lateral Raise
11,10 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Tuesday September 1, 2020 - Back and Biceps

Slept 6.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


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

BICEPS
-----
Incline Curls
14,12,10 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
—

Yesterday was on my feet a lot and my Achilles tendinitis swole some. Ug. Need to go easy

[kconnell]

OK. Something weird is going on with me. Although I had to walk a lot yesterday I tried not to use the valves much but yesterday everything my right (other) Achilles’ tendon was sore. And it had a small bump on it. Which means I tore some of the fibers and have tendinitis. This is a HUGE bummer. Now my small calves will atrophy and become even more smaller.

What’d I do wrong? Dunno. Nothing I can tell.

[kconnell]

Wednesday September 2, 2020 - Chest, Triceps & Delts

Slept 5+1.5=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
14,12 10 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
12,10,7 x 20
Bent-Over Lateral Raise
11,10 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

I may just have to do another lay-off just to heal in the calves and snapping hip....

[kconnell]

Well, well. Funny how things work and premonitions come true.

Our 17- year old cat has dementia and we had some ’strange’ men (carpenters) inside. The cat went wild and viciously attacked me - lots of bites. I can’t use it and very painful. Got antibiotics and a tetanus shot.

[kconnell]

Well, It's been a week and a half. The cat bite is better. In fact, only the 3 fang marks do I actually feel - mostly the scab. The tendon will be taking much more time as expected; however it is noticeably improved. I'm thinking I may start back Wednesday, which will be a full 2 weeks. there are 2 schools of thought with tendon, especially Achilles's Tendonitis.
1) Rest and do cross-friction massaging
2) Do active, but slow exercises and light stretching

#1 is thought by the newer camp (#2) that the cross-friction causes more inflammation while method #2 encourages the tendon to heal doing what it naturally does, although with significant less weight or force during a stretch. I lean more toward #2 and have stopped the cross-friction. Although I haven't done any significant contracting (yet). The calves, especially the left, which I broke about 10 years ago has never felt right and I feel the area where it broke (near the ankle). I'm massaging the calf to relax it, elevate a lot, and only light stretch where it gets tight. Most walking, I walk with a limp, favoring the left calf and trying not to put but about 30 lbs on the calf at most. It is better.

[kconnell]

Update on injuries:

The cat bite is almost completely healed. I can exercise with it like it is. The only real issue is the 3 fang bites in the meaty area of my thumb muscle. 2 still have a hard scab over the top. The scabs on the top of the hand are gone. The thumb bone feels weird, like it has some rough spots. This is where her upper teeth (broken) rubbed across the top of the hand and ripped open that area. I have full range of motion.

The Achilles tendinitis is better. The swelling or bump may never go down, according to others. The main problem was the Soleus was tight. This also caused some plantar fasciitis. The problem now, mostly, is I have an extreme shortened range of motion. In fact I can stand next to a wall with my toes touching the wall and can’t touch my knee to the wall without the heel coming up. That’s tight.

I plan on starting back to workouts Wednesday. Leg workouts will be very light and calf work will be baby weights if any.

[kconnell]

Wednesday September 22, 2020

Light Legs

12, 12 x 115 Seated Leg Curls

14,14,14,14 x 90 45-degree leg press

10 x 90 sled calf. Only 1 set, light and not a lot of stretching. About 60% effort with right calf and 40 left

NO Seated Calf as the soleus is the calf muscle that was so tight

10,9 x 140 Leg extensions (was 170)

Now to see if better or worse. Sigh

[JohnButz]

Wow Brother! You have had quite a few weeks. Hope all is going well. I'm still training, but it is everything I can do to fit it in. I keep thinking life will slow down, but it seems to keep ramping up even more.

[kconnell]

Friday September 25, 2020 - Back and Biceps

Slept 4.5+3=7.5 Hours.

Return to workouts. Somewhat light on most exercises. As with legs they will be light for quite a while, especially calves. The Achilles is better. The shortened range of motion is the most concerning now. I walked around a mall yesterday. No issues.


All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
12,12,12 x 100 (was 125
Bent-over DB Row
10,9,9 x 55 - SKIPPED
Nautilus Super Pullover
10,9 x 140

BICEPS
-----
Incline Curls
14,14,13 x 25 (was 35)
E-Z Curl with Blaster
6,6 x 70 -


Zottman Curls
6,6 x 25

—
Reverse Wrist Roller -
1 times up with 20 pounds
—

Took 1/2 scoop of pre-workout although I thought I probably didn’t need it using lighter weights. But it helped a lot and put me in a good mood. Maybe that combined with working out again. Woo!

[kconnell]

Sunday September 27, 2020 - Chest, Triceps & Delts

Slept 7 Hours

Peak contraction for 2 seconds. 3 second cadence.

First of this type in over a 3+ week layoff


Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
12 x 20

TRICEPS
Pulley Pushdowns
20,19,18 x 80 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
10,10,9 x 25

SHOULDERS
Wide Upright Row on Smith
10,10,9 x 80
Cable Dual Lateral Raises
10,9,7 x 20
Bent-Over Lateral Raise
11,10 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

Feelin good. Left calf is loosening up a bit.

[kconnell]

Wow Brother! You have had quite a few weeks. Hope all is going well. I'm still training, but it is everything I can do to fit it in. I keep thinking life will slow down, but it seems to keep ramping up even more.

Thanks John. Everyday I can see a little improvement with the Achilles tendinitis.

Busy cause of business or just other things? Happy that you’re still getting in some workouts.

[kconnell]

Monday September 28, 2020 - Legs

Sleep 7 hours.


Little higher weights on all but calves but super slow (still very light).


Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
9,9 x 90
SLDs
8,8 x 160

QUADRICEPS
-----
45 Degree Leg Sled
12,12,12 x 270
Nautilus Leg Extension
9,7 x 160

CALVES
————
Sled Calf
12,12,12 x 90
— as much range as I can do. 1-second peak contraction. Didn’t want to overdo it.

Ab Coaster - Psoas Stretch

—

[kconnell]

Tuesday September 29, 2020 - Chest, Triceps & Delts

Slept 4+2.5=6.5. Hours 2.5 gap between

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
12 x 20

TRICEPS
Pulley Pushdowns
14,12,10 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
12,10,7 x 20
Bent-Over Lateral Raise
11,10 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

I was able to do exactly the same after a 3+ week layoff and one light workout about 5 days ago. Felt great and feel overall good!

[kconnell]

Wednesday September 30, 2020 - Legs

Sleep ~6 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
-----
45* Leg Sled
10,10,9,9 x 360 - Superslow

Nautilus Leg Extension
10, 10 x 160


CALVES -
————
Leg Sled Calf
14,14,13 x 135 - Suoerslow
Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

[kconnell]

Thursday October 1, 2020

5+1.5=6.5 hours sleep. 3 hour span

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
11,10,10 x 125
Bent-over DB Row
9,8 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
—