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  1. #6541
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,306
    Rep Power: 2310
    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 May 10 2022 - Chest, Triceps & Delts

    Slept 7.5 hours

    Peak contraction for 2 seconds. 3 second cadence.

    Rotator Cuff exercises

    CHEST — Placeholder
    Incline Cable Fly
    18 x 20


    TRICEPS
    Pulley Pushdowns
    16,15,14 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    14-12 x 25

    SHOULDERS
    Wide Upright Row on Smith
    14,13,12 x 65
    Cable Dual Lateral Raises
    11,10 x 20
    Bent-Over Lateral Raise
    11,10 x 20

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 2 sets -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #6542
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,306
    Rep Power: 2310
    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 May 11, 2022 - Legs

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    15,13 x 90 -
    Seated Leg Curl
    15,12 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    19,17,16,15 x 270 -

    Nautilus Leg Extension
    12,12,10 x 150

    CALVES
    ————
    Standing Calf - UP next time
    20,18,16 x 75 -

    Seated Calf - SKIPPED
    12,10,9 x 130

    3 sets DARD

    2 sets Ab Coaster
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #6543
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,306
    Rep Power: 2310
    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 May 12 2022 - Back and Biceps

    6.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    16,15,14 x 115
    Bent-over DB Row Non-Stop
    13-11 x 45
    Nautilus Super Pullover
    12,10 x 130

    BICEPS
    -----
    Incline Curls
    15,13,12 x 35
    E-Z Curl with Blaster
    10,9 x 70 -


    E-Z Reverse Curl
    12,11,10 x 40 (close,mid,wide)

    Zottman Curls
    11,10 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 2 sets

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

  4. #6544
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,306
    Rep Power: 2310
    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 May 13 2022 - Chest, Triceps & Delts

    Slept 6.5 hours

    Peak contraction for 2 seconds. 3 second cadence.

    Rotator Cuff exercises

    CHEST — Placeholder
    Incline Cable Fly
    18 x 20


    TRICEPS
    Pulley Pushdowns
    17,15,14 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    14-12 x 25

    SHOULDERS
    Wide Upright Row on Smith
    14,13,12 x 65
    Cable Dual Lateral Raises
    11,10 x 20
    Bent-Over Lateral Raise
    11,10 x 20

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 2 sets -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6545
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,306
    Rep Power: 2310
    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 May 14, 2022 - Legs

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    15,13 x 90 -
    Seated Leg Curl
    13,12 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    19,18,16,15 x 270 -

    Nautilus Leg Extension
    12,12,10 x 150

    CALVES
    ————
    Standing Calf - UP next time
    20,18,16 x 75 -

    Seated Calf - SKIPPED
    12,10,9 x 130

    3 sets DARD

    2 sets Ab Coaster
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #6546
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,306
    Rep Power: 2310
    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
    Monday May 15 2022 - Back and Biceps

    6 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    16,15,14 x 115
    Bent-over DB Row Non-Stop
    13-11 x 45
    Nautilus Super Pullover
    12,10 x 130

    BICEPS
    -----
    Incline Curls
    15,14,12 x 35
    E-Z Curl with Blaster
    10,9 x 70 -


    E-Z Reverse Curl
    12,11,10 x 40 (close,mid,wide)

    Zottman Curls
    11,10 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 2 sets

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

  7. #6547
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,306
    Rep Power: 2310
    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 May 16 2022 - Chest, Triceps & Delts

    Slept 6+1.5=7.5 hours

    Peak contraction for 2 seconds. 3 second cadence.

    Rotator Cuff exercises

    CHEST — Placeholder
    Incline Cable Fly
    18 x 20


    TRICEPS
    Pulley Pushdowns
    17,16,14 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    14-12 x 25

    SHOULDERS
    Wide Upright Row on Smith
    14,13,12 x 65
    Cable Dual Lateral Raises
    11,10 x 20
    Bent-Over Lateral Raise
    11,10 x 20

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 2 sets -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #6548
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,306
    Rep Power: 2310
    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 May 17, 2022 - Legs

    Sleep 4.5+1.5=6 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    15,13 x 90 -
    Seated Leg Curl
    15,13 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    19,18,17,16 x 270 -

    Nautilus Leg Extension
    12,12,10 x 150

    CALVES
    ————
    Standing Calf - UP next time
    20,18,16 x 75 -

    Seated Calf - SKIPPED
    12,10,9 x 130

    3 sets DARD

    2 sets Ab Coaster
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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