Monday February 12, 2024 - Chest, & Delts
Slept 4.5+1+0.5=6 Hours.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises -
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
TRICEPS
E-Z Cable Tri Extension
20,18,17 x 90 - Medial Emphasis
Seated DB Extension
17,16,15 x 90 - Medial Emphasis
Cable Pushdown
5 minutes burn x 80 - Lateral Emphasis
SHOULDERS - 2 secs peak contraction
Seated Arnold Press
11,10,8 x 25
Lateral Raises
12,10,9 x15
Kneeling Smith Presses
3 minutes burn x 65
[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
—
|
|
Results 6,991 to 7,020 of 7022
-
02-12-2024, 08:28 AM #6991Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
--------------------------------------------------------------
Available as a rep
-
02-13-2024, 07:28 AM #6992Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday February 13, 2024 - Legs
Sleep 6 hours
HAMSTRINGS
-----
SLDs
14,13,12 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -
QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
17,16,15 x 160(3x mult) - Outer,Inner,Mid
Hack Squat
13,12,12 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 90
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -
D.A.R.D. -
29,27
Ab Coaster - Straight.
27--------------------------------------------------------------
Available as a rep
-
-
02-14-2024, 07:39 AM #6993Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Wednesday February 14 2024 - Back and Biceps
Slept 7.5 Hours.
BACK
------
Negative Chins (Warmup)
2 sets
2-Arm DB Row
14,12,11 x 45
Lat Pulldown Med-Grip
12,11,10 x 120
Landmine BB Row
14,13,11 x 45
Seated Row
5 minutes burn x120
BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
16,15,14 x 70
Incline Curl
12,10,8 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
Seated E-Z Wrist Curl
10,9,9 x 70
Farmers Walk
3 minutes burn c 65
—
Reverse Wrist Curl
13,12,11 x 40
Ab Coaster - Alternating Sides
21 each side
—--------------------------------------------------------------
Available as a rep
-
02-16-2024, 07:41 AM #6994Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Friday February 17, 2024 - Chest, & Delts
Slept 7 Hours.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises -
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
TRICEPS
E-Z Cable Tri Extension
20,,19,18 x 90 - Medial Emphasis
Seated DB Extension
17,16,15 x 90 - Medial Emphasis
Cable Pushdown
5 minutes burn x 80 - Lateral Emphasis
SHOULDERS - 2 secs peak contraction
Seated Arnold Press
11,10,8 x 25
Lateral Raises
12,10,9 x15
Kneeling Smith Presses
3 minutes burn x 65
[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
—--------------------------------------------------------------
Available as a rep
-
02-17-2024, 07:12 AM #6995Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Saturday February 17, 2024 - Legs
Sleep 4.5+1=5.5 hours
HAMSTRINGS
-----
SLDs
14,14,12 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -
QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
18,16,15 x 160(3x mult) - Outer,Inner,Mid
Hack Squat
14,13,12 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 90
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -
D.A.R.D. -
29,27
Ab Coaster - Straight.
27--------------------------------------------------------------
Available as a rep
-
02-19-2024, 07:25 AM #6996Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Monday February 19 2024 - Back and Biceps
Slept 6.5 Hours.
BACK
------
Negative Chins (Warmup)
2 sets
2-Arm DB Row
14,12,11 x 45
Lat Pulldown Med-Grip
12,11,10 x 120
Landmine BB Row
14,13,11 x 45
Seated Row
5 minutes burn x120
BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
17,15,14 x 70
Incline Curl
12,10,8 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
Seated E-Z Wrist Curl
10,9,9 x 70
Farmers Walk
3 minutes burn c 65
—
Reverse Wrist Curl
13,12,11 x 40
Ab Coaster - Alternating Sides
21 each side
—--------------------------------------------------------------
Available as a rep
-
-
02-20-2024, 06:47 AM #6997Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday February 20, 2024 - Chest, & Delts
Slept 5.5 Hours.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises -
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
TRICEPS
E-Z Cable Tri Extension
14,13,13 x 100 - Medial Emphasis -UP 10
Seated DB Extension
18,16,15 x 90 - Medial Emphasis
Cable Pushdown
5 minutes burn x 80 - Lateral Emphasis
SHOULDERS - 2 secs peak contraction
Seated Arnold Press
11,10,8 x 25
Lateral Raises
12,11,9 x15
Kneeling Smith Presses
3 minutes burn x 65
[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
—--------------------------------------------------------------
Available as a rep
-
02-21-2024, 07:09 AM #6998Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Wednesday February 21, 2024 - Legs
Sleep 6.5 hours
HAMSTRINGS
-----
SLDs
14,14,12 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -
QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
18,17,15 x 160(3x mult) - Outer,Inner,Mid
Hack Squat
14,13,13 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 90
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -
D.A.R.D. -
29,27
Ab Coaster - Straight.
27--------------------------------------------------------------
Available as a rep
-
02-24-2024, 06:22 AM #6999Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Friday February 23 2024 - Back and Biceps
Slept 6 Hours.
BACK
------
Negative Chins (Warmup)
2 sets
2-Arm DB Row
14,13,11 x 45
Lat Pulldown Med-Grip
13,11,10 x 120
Landmine BB Row
14,13,11 x 45
Seated Row
5 minutes burn x120
BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
17,16,14 x 70
Incline Curl
12,10,8 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
Seated E-Z Wrist Curl
10,9,9 x 70
Farmers Walk
3 minutes burn c 65
—
Reverse Wrist Curl
13,12,11 x 40
Ab Coaster - Alternating Sides
21 each side
—--------------------------------------------------------------
Available as a rep
-
02-24-2024, 07:27 AM #7000Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Saturday February 24, 2024 - Chest, & Delts
Slept 6.5 Hours.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises -
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
TRICEPS
E-Z Cable Tri Extension
15,14,13 x 100 - Medial Emphasis -UP 10
Seated DB Extension
18,17,15 x 90 - Medial Emphasis
Cable Pushdown
5 minutes burn x 80 - Lateral Emphasis
SHOULDERS - 2 secs peak contraction
Seated Arnold Press
11,10,9 x 25
Lateral Raises
12,11,10 x15
Kneeling Smith Presses
3 minutes burn x 65
[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
—--------------------------------------------------------------
Available as a rep
-
-
02-26-2024, 06:58 AM #7001Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Monday February 26, 2024 - Legs
Sleep 4.5 hours
HAMSTRINGS
-----
SLDs
14,14,12 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -
QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
18,17,16 x 160(3x mult) - Outer,Inner,Mid
Hack Squat
15,14,13 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 90
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -
D.A.R.D. -
29,27
Ab Coaster - Straight.
27--------------------------------------------------------------
Available as a rep
-
02-27-2024, 06:08 AM #7002Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday February 27 2024 - Back and Biceps
Slept 6.5 Hours.
BACK
------
Negative Chins (Warmup)
2 sets
2-Arm DB Row
14,13,12 x 45
Lat Pulldown Med-Grip
13,11,10 x 120
Landmine BB Row
14,13,11 x 45
Seated Row
5 minutes burn x120
BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
17,16,14 x 70
Incline Curl
12,10,9 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
Seated E-Z Wrist Curl
10,9,9 x 70
Farmers Walk
3 minutes burn c 65
—
Reverse Wrist Curl
13,12,11 x 40
Ab Coaster - Alternating Sides
21 each side
—--------------------------------------------------------------
Available as a rep
-
03-02-2024, 06:54 AM #7003Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Saturday March 2, 2024 - Chest, & Delts
Slept 6.5 Hours.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises -
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
TRICEPS
E-Z Cable Tri Extension
15,14,13 x 100 - Medial Emphasis -UP 10
Seated DB Extension
18,17,15 x 90 - Medial Emphasis
Cable Pushdown
5 minutes burn x 80 - Lateral Emphasis
SHOULDERS - 2 secs peak contraction
Seated Arnold Press
11,10,9 x 25
Lateral Raises
12,11,11 x15
Kneeling Smith Presses
3 minutes burn x 65
[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
—--------------------------------------------------------------
Available as a rep
-
03-04-2024, 07:16 AM #7004Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
[QUOTE=kconnell;1698369863]Monday March 4, 2024 - Legs
Sleep 6 hours
HAMSTRINGS
-----
SLDs
14,14,13 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -
QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
18,17,16 x 160(3x mult) - Outer,Inner,Mid
Hack Squat
16,15,13 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 90
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -
D.A.R.D. -
29,27
Ab Coaster - Straight.
27--------------------------------------------------------------
Available as a rep
-
-
03-05-2024, 06:52 AM #7005Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday March 5, 2024 - Back and Biceps
Slept 2.5+??? Hours.
BACK
------
Negative Chins (Warmup)
2 sets
2-Arm DB Row
14,13,12 x 45
Lat Pulldown Med-Grip
13,11,10 x 120
Landmine BB Row
14,13,11 x 45
Seated Row
5 minutes burn x120
BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
17,16,14 x 70
Incline Curl
12,11,9 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
Seated E-Z Wrist Curl
10,9,9 x 70
Farmers Walk
3 minutes burn c 65
—
Reverse Wrist Curl
13,12,11 x 40
Ab Coaster - Alternating Sides
21 each side
—--------------------------------------------------------------
Available as a rep
-
03-07-2024, 09:39 AM #7006Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Thursday March 7, 2024 - Chest, & Delts
Slept 7 Hours.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises -
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
TRICEPS
E-Z Cable Tri Extension
15,14,13 x 100 - Medial Emphasis -UP 10
Seated DB Extension
18,17,15 x 90 - Medial Emphasis
Cable Pushdown
5 minutes burn x 90 - Lateral Emphasis
SHOULDERS - 2 secs peak contraction
Seated Arnold Press
11,10,9 x 25
Lateral Raises
12,11,11 x15
Kneeling Smith Presses
3 minutes burn x 65
[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
—--------------------------------------------------------------
Available as a rep
-
03-08-2024, 07:22 AM #7007Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Friday March 8, 2024 - Legs
Sleep 5.5 hours
HAMSTRINGS
-----
SLDs
15,14,13 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -
QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
13,13,12 x 170(3x mult) - Outer,Inner,Mid
— UP 10
Hack Squat
16,15,14 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 90
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -
D.A.R.D. -
29,27
Ab Coaster - Straight.
27--------------------------------------------------------------
Available as a rep
-
03-11-2024, 10:32 AM #7008Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Monday March 11, 2024 - Back and Biceps
Slept 5.5 Hours.
BACK
------
Negative Chins (Warmup)
2 sets
2-Arm DB Row
15,13,12 x 45
Lat Pulldown Med-Grip
13,11,10 x 120
Landmine BB Row
14,13,11 x 45
Seated Row
5 minutes burn x120
BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
17,16,15 x 70
Incline Curl
12,11,9 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
Seated E-Z Wrist Curl
10,9,9 x 70
Farmers Walk
3 minutes burn c 65
—
Reverse Wrist Curl
13,12,11 x 40
Ab Coaster - Alternating Sides
21 each side
—--------------------------------------------------------------
Available as a rep
-
-
03-12-2024, 07:36 AM #7009Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday March 12, 2024 - Chest, & Delts
Slept 6.5 Hours.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises -
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
TRICEPS
E-Z Cable Tri Extension
15,14,13 x 100 - Medial Emphasis -UP 10
Seated DB Extension
18,17,15 x 90 - Medial Emphasis
Cable Pushdown
5 minutes burn x 90 - Lateral Emphasis
SHOULDERS - 2 secs peak contraction
Seated Arnold Press
11,10,10 x 25
Lateral Raises
12,11,11 x15
Kneeling Smith Presses
3 minutes burn x 65
[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
—--------------------------------------------------------------
Available as a rep
-
03-13-2024, 08:19 AM #7010Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Wednesday March 13, 2024 - Legs
Sleep 7 hours
HAMSTRINGS
-----
SLDs
15,14,13 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -
QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
10,9,8 x 180(3x mult) - Outer,Inner,Mid
— UP 10
Hack Squat
16,15,14 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 90
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -
D.A.R.D. -
30,27
Ab Coaster - Straight.
27--------------------------------------------------------------
Available as a rep
-
03-14-2024, 08:02 AM #7011Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Thursday March 14, 2024 - Back and Biceps
Slept 7.5 Hours.
BACK
------
Negative Chins (Warmup)
2 sets
2-Arm DB Row
15,14,12 x 45
Lat Pulldown Med-Grip
13,11,10 x 120
Landmine BB Row
14,13,11 x 45
Seated Row
5 minutes burn x120
BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
17,16,15 x 70
Incline Curl
12,11,9 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
Seated E-Z Wrist Curl
10,9,9 x 70
Farmers Walk
3 minutes burn c 65
—
Reverse Wrist Curl
13,12,11 x 40
Ab Coaster - Alternating Sides
21 each side
—--------------------------------------------------------------
Available as a rep
-
03-15-2024, 07:30 AM #7012Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Friday March 15, 2024 - Chest, & Delts
Slept 7.5 Hours.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises -
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
TRICEPS
E-Z Cable Tri Extension
15,14,13 x 100 - Medial Emphasis -UP 10
Seated DB Extension
18,17,15 x 90 - Medial Emphasis
Cable Pushdown
5 minutes burn x 90 - Lateral Emphasis
SHOULDERS - 2 secs peak contraction
Seated Arnold Press
11,10,10 x 25
Lateral Raises
13,11,11 x15
Kneeling Smith Presses
3 minutes burn x 65
[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
—--------------------------------------------------------------
Available as a rep
-
-
03-17-2024, 05:44 AM #7013Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Sunday March 17, 2024 - Legs
Sleep 6.5 hours
HAMSTRINGS
-----
SLDs
15,14,13 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -
QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
11,9,8 x 180(3x mult) - Outer,Inner,Mid
—
Hack Squat
16,15,14 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 90
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -
D.A.R.D. -
30,27
Ab Coaster - Straight.
27--------------------------------------------------------------
Available as a rep
-
03-18-2024, 07:10 AM #7014Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Monday March 18, 2024 - Back and Biceps
Slept 7 Hours.
BACK
------
Negative Chins (Warmup)
2 sets
2-Arm DB Row
15,14,12 x 45
Lat Pulldown Med-Grip
13,12,10 x 120
Landmine BB Row
14,13,11 x 45
Seated Row
5 minutes burn x120
BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
17,17,15 x 70
Incline Curl
12,11,9 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
Seated E-Z Wrist Curl
11,9,9 x 70
Farmers Walk
3 minutes burn c 65
—
Reverse Wrist Curl
13,12,11 x 40
Ab Coaster - Alternating Sides
21 each side
—Last edited by kconnell; 03-19-2024 at 06:41 AM.
--------------------------------------------------------------
Available as a rep
-
03-19-2024, 06:44 AM #7015Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday March 19, 2024 - Chest, & Delts
Slept 6 Hours.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises -
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
TRICEPS
E-Z Cable Tri Extension
15,14,13 x 100 - Medial Emphasis -UP 10
Seated DB Extension
18,17,16 x 90 - Medial Emphasis
Cable Pushdown
5 minutes burn x 90 - Lateral Emphasis
SHOULDERS - 2 secs peak contraction
Seated Arnold Press
11,10,10 x 25
Lateral Raises
13,11,11 x15
Kneeling Smith Presses
3 minutes burn x 65
[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
—--------------------------------------------------------------
Available as a rep
-
03-21-2024, 06:35 AM #7016Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Thursday March 21, 2024 - Legs
Sleep 6.5 hours
HAMSTRINGS
-----
SLDs
16,14,13 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -
QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
11,10,8 x 180(3x mult) - Outer,Inner,Mid
—
Hack Squat
16,15,14 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 90
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -
D.A.R.D. -
30,27
Ab Coaster - Straight.
27--------------------------------------------------------------
Available as a rep
-
-
03-22-2024, 06:29 AM #7017Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Friday March 22, 2024 - Back and Biceps
Slept 7 Hours.
BACK
------
Negative Chins (Warmup)
2 sets
2-Arm DB Row
15,14,12 x 45
Lat Pulldown Med-Grip
14,12,11 x 120
Landmine BB Row
14,13,11 x 45
Seated Row
5 minutes burn x120
BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
17,17,16 x 70
Incline Curl
12,11,10 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
Seated E-Z Wrist Curl
11,9,9 x 70
Farmers Walk
3 minutes burn c 65
—
Reverse Wrist Curl
13,12,11 x 40
Ab Coaster - Alternating Sides
21 each side
—Last edited by kconnell; 03-22-2024 at 06:48 AM.
--------------------------------------------------------------
Available as a rep
-
03-23-2024, 05:36 AM #7018Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Saturday March 23, 2024 - Chest, & Delts
Slept 6.5 Hours.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises -
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
TRICEPS
E-Z Cable Tri Extension
15,14,13 x 100 - Medial Emphasis -UP 10
Seated DB Extension
18,17,16 x 90 - Medial Emphasis
Cable Pushdown
5 minutes burn x 90 - Lateral Emphasis
SHOULDERS - 2 secs peak contraction
Seated Arnold Press
11,10,10 x 25
Lateral Raises
13,12,11 x15
Kneeling Smith Presses
3 minutes burn x 65
[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
—--------------------------------------------------------------
Available as a rep
-
03-25-2024, 07:05 AM #7019Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Monday March 25, 2024 - Legs
Sleep 6 hours
HAMSTRINGS
-----
SLDs
16,15,13 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -
QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
11,10,9 x 180(3x mult) - Outer,Inner,Mid
—
Hack Squat
16,15,14 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 110 - UP 10
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -
D.A.R.D. -
30,27
Ab Coaster - Straight.
27--------------------------------------------------------------
Available as a rep
-
03-26-2024, 05:19 PM #7020Infinite Goals
- Join Date: Aug 2007
- Posts: 14,774
- Rep Power: 3356
Tuesday March 26, 2024 - Back and Biceps
Slept 8 Hours.
BACK
------
Negative Chins (Warmup)
2 sets
2-Arm DB Row
15,14,13 x 45
Lat Pulldown Med-Grip
14,12,11 x 120
Landmine BB Row
14,13,11 x 45
Seated Row
5 minutes burn x120
BICEPS - Both with 2-sec Peak Contract
-----
E-Z Cable Curls
17,17,16 x 70
Incline Curl
12,11,10 x 25
Seated DB Curl Flat Side
5 minutes burn x 25
Seated E-Z Wrist Curl
11,9,9 x 70
Farmers Walk
3 minutes burn c 65
—
Reverse Wrist Curl
13,12,11 x 40
Ab Coaster - Alternating Sides
21 each side
—--------------------------------------------------------------
Available as a rep
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