The League of Extraordinary Gentlemen

[kconnell]

Wednesday January 13, 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
17 x 25


TRICEPS
Pulley Pushdowns
19,18,15 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
18,16,15 x 25

SHOULDERS
Wide Upright Row on Smith
10,9,7 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,12 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
18.18

—

DARD 5 sets
—

[kconnell]

Tuesday January 26, 2021 - Legs

Sleep 3.5+4.5=8 hours.

Off from a 2 week hiatus. Family issue. Did not charge routines. Calf better and more range of movement but not all the way to normal.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 90 -
Seated Leg Curl
11,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,15,15 x 230 -


Nautilus Leg Extension
13,13,12,10 x 160

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

————
Standing Calf - Started back
12 x 20 -


Seated Calf -
10 x 35
FULL RANGE

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

Not bad after 2 weeks.

Not everyone responds to BCAAS, but I do. To each their own. I doubled my dosage for being off so long. We will see how well it helps.

[kconnell]

Wednesday January 27, 2021 - Back and Biceps

2.5+2=4.5 hours sleep. 3.5 hours between. Ug

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
10.10,10 x 135 -
Bent-over DB Row
15,13 x 55
Nautilus Super Pullover
12,10 x 140

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


E-Z Reverse Curl
12,11,11,11 x 50

Zottman Curls
11,10 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

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

[kconnell]

Friday January 29, 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
17 x 25


TRICEPS
Pulley Pushdowns
17,17,15 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
18,16,15 x 25

SHOULDERS
Wide Upright Row on Smith
10,9,7 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,12 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
18.18

—

DARD 5 sets
—

With one light set of calves a few days ago I feel a little spasm that is causing a little pull on the tendon. Massage and muscle rub helps.

A lister from returning to workouts in legs. Very sore in upper lats. None in biceps.

[kconnell]

Saturday January 30, 2021 - Legs

Sleep 6.5+1.5=8 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 90 -
Seated Leg Curl
12,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
17,15,15,15 x 230 -


Nautilus Leg Extension
13,13,12,12 x 160

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

————
Standing Calf - SKIPPED
12 x 20 -


Seated Calf - SKIPPED
10 x 35
FULL RANGE

— seated calf stretch

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

CALF better. I’m glad the 2 weeks off allowed more flexibility (range of motion ) before the first workout back with one extremely lightweight set caused the lateral soleus to tense/spasm continuously.

[kconnell]

Monday February 1, 2021 - Back and Biceps

7.5 hours

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
11,10,10 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140

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


E-Z Reverse Curl
12,12,11,11 x 50

Zottman Curls
12,10 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

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

[kconnell]

Tuesday February 2, 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
17 x 25


TRICEPS
Pulley Pushdowns
17,17,15 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
18,16,16 x 25

SHOULDERS
Wide Upright Row on Smith
11,9,8 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,12 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
18.18

—

DARD 5 sets
—
More range of motion with the calf. I’ll avoid direct work on leg day.

[kconnell]

Wednesday February 3, 2021 - Legs

Sleep 5.5+2.5=8 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,14 x 90 -
Seated Leg Curl
12,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
18,17,15,15 x 230 -


Nautilus Leg Extension
13,13,12,12 x 160

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

————
Standing Calf - SKIPPED
12 x 20 -


Seated Calf - SKIPPED
10 x 35
FULL RANGE

— seated calf stretch 2x 20 seconds each

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Thursday February 4, 2021 - Back and Biceps

6 hours

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
12,10,10 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140

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


E-Z Reverse Curl
13,12,11,11 x 50

Zottman Curls
12,10 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

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

[kconnell]

Friday February 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
17 x 25


TRICEPS
Pulley Pushdowns
18,17,16 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,17,16 x 25

SHOULDERS
Wide Upright Row on Smith
11,10,8 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
14,12 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
18.18

—

DARD 5 sets
—

[kconnell]

Sunday February 7, 2021 - Legs

Sleep 5.5+1=6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,14 x 90 -
Seated Leg Curl
12,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
19,17,16,16 x 230 -


Nautilus Leg Extension
14,13,12,12 x 160

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

————
Standing Calf - SKIPPED
12 x 20 -


Seated Calf - SKIPPED
10 x 35
FULL RANGE

— seated calf stretch 2x 20 seconds each

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Monday February 8, 2021 - Back and Biceps

6 hours

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
12,10,10 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140

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


E-Z Reverse Curl
13,12,12,11 x 50

Zottman Curls
12,10 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

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

[kconnell]

Wednesday February 10, 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
17 x 25


TRICEPS
Pulley Pushdowns
19,17,16 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,17,16 x 25

SHOULDERS
Wide Upright Row on Smith
11,10,8 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
18.18

—

DARD 5 sets
—

[kconnell]

Thursday February 11, 2021 - Legs

Sleep 6 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,14 x 90 -
Seated Leg Curl
12,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
19,19,17,17 x 230 -


Nautilus Leg Extension
14,13,13,12 x 160

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

————
Standing Calf - SKIPPED
12 x 20 -


Seated Calf - SKIPPED
10 x 35
FULL RANGE

— seated calf stretch 2x 20 seconds each

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Friday February 12, 2021 - Back and Biceps

6+2=8 hours

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
12,12,10 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140

BICEPS
-----
Incline Curls
15,14,14 x 35
E-Z Curl with Blaster
11,10 x 70 -


E-Z Reverse Curl
13,13,12,11 x 50

Zottman Curls
12,10 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

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

[kconnell]

Saturday February 13, 2021 - Chest, Triceps & Delts

Slept 7 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
Incline Cable Fly
17 x 25


TRICEPS
Pulley Pushdowns
19,18,16 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,18,16 x 25

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

--
Ab Coaster Psoas Stetch


Hypetextensions
18.18

—

DARD 5 sets
—

[kconnell]

Sunday February 14, 2021 - Legs

Sleep 5.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,14 x 90 -
Seated Leg Curl
13,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
19,19,18,17 x 230 -


Nautilus Leg Extension
14,13,13,12 x 160

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

————
Standing Calf - SKIPPED
12 x 20 -


Seated Calf - SKIPPED
10 x 35
FULL RANGE

— seated calf stretch 2x 20 seconds each

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Monday February 15, 2021 - Back and Biceps

5 hours

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
12,12,11 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140

BICEPS
-----
Incline Curls
16,15,14 x 35
E-Z Curl with Blaster
11,10 x 70 -


E-Z Reverse Curl
13,13,12,11 x 50

Zottman Curls
12,10 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

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

[kconnell]

Tuesday February 16, 2021 - Chest, Triceps & Delts

Slept 7.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
Incline Cable Fly
17 x 25


TRICEPS
Pulley Pushdowns
19,18,17 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,18,17 x 25

SHOULDERS
Wide Upright Row on Smith
11,10,9 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 17, 2021 - Legs

Sleep 4.5+1= 5.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 90 -
Seated Leg Curl
13,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
19,19,19,18 x 230 -


Nautilus Leg Extension
14,14,13,12 x 160

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

————
Standing Calf - SKIPPED
12 x 20 -


Seated Calf - SKIPPED
10 x 35
FULL RANGE

— seated calf stretch 2x 20 seconds each

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Thursday February 18, 2021 - Back and Biceps

6.5 hours

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
12,12,11 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140

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


E-Z Reverse Curl
13,13,13,11 x 50

Zottman Curls
12,10 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

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

[kconnell]

Friday February 19, 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
17 x 25


TRICEPS
Pulley Pushdowns
19,19,17 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,19,17 x 25

SHOULDERS
Wide Upright Row on Smith
11,10,9 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]

Saturday February 20, 2021 - Legs

Sleep 6+2=8 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 90 -
Seated Leg Curl
13,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
21,20,20,19 x 230 - UP NEXT TIME


Nautilus Leg Extension
14,14,13,12 x 160

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

————
Standing Calf - SKIPPED
12 x 20 -


Seated Calf - SKIPPED
10 x 35
FULL RANGE

— seated calf stretch 2x 20 seconds each

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Monday February 22, 2021 - Back and Biceps

7.5 hours sleep

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
13,12,11 x 135 -
Bent-over DB Row
15,14 x 55
Nautilus Super Pullover
12,10 x 140

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


E-Z Reverse Curl
14,13,13,12 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]

Tuesday February 23, 2021 - Chest, Triceps & Delts

Slept 6.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
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
19,19,17 x 25

SHOULDERS
Wide Upright Row on Smith
12,10,9 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 24, 2021 - Legs

Sleep 7 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 90 -
Seated Leg Curl
13,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
11,11,11,10 x 250 - UP 20


Nautilus Leg Extension
14,14,13,12 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 February 25, 2021 - Back and Biceps

6+1=7 hours sleep

All sets have 2 seconds peak contraction with 3 second cadence


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

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


E-Z Reverse Curl
14,14,13,12 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 February 27 2021 - Chest, Triceps & Delts

Slept 4 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
12,10,9 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]

Sunday February 28, 2021 - Legs

Sleep 7 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 90 -
Seated Leg Curl
13,12 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
12,12,12,12 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]

Monday March 1, 2021 - Back and Biceps

7 hours sleep

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,12,11 x 135 -
Bent-over DB Row
15,14 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
14,14,13,12 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.
—