The League of Extraordinary Gentlemen

[kconnell]

Friday October 2, 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
14,13,11 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
12,10,9 x 20
Bent-Over Lateral Raise
11,10 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Why does it take so long for me to realize some things?

Epiphany

45-degree leg presses make my lower spine (lumbar) go out of alignment. The newer leg press I have is seated. I did it for 9 months and no problem. Maybe cause I’m using light weights I just noticed it. But I really hurt it when I was younger and I combined the two instances this morning especially since I’m using light weight. They should be safer but even with legs/knees way out I must have too much spinal flexion.

Time to change to hack squats.

[kconnell]

Saturday October 3, 2020 - Legs

Sleep 6.5 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
-----
Hack Squat - outer, inner, o,i
10,10,10,10 x 90 - Superslow
Light weight but getting the mind-muscle connection

Nautilus Leg Extension
10, 10 x 160


CALVES -
————
Standing Calf
10,10,10 x 65 - Suoerslow
Since changing out leg sled I also am changing calf work. Much higher degree of motion and stretch so lighter weight
Not stretching quite as far as I can cause of injury.


Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

[kconnell]

Well I screwed up. Those 3 sets were too much. Tendon is swole again and tender. Argh!

[kconnell]

After ‘aggressive therapy’ last night my Achilles is so much better. Ice, muscle rub, CBD gel, massage, Aleve, and ibuprofen.

Still a little tender but I can walk *somewhat* normal again. Should be back to where I was by tomorrow.

Don’t know if the issue was the range I used or the weight. May go to my weight on a calf block.

[kconnell]

Sunday October 4, 2020

6.5 hours sleep.

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 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
—

[kconnell]

Monday October 5, 2020 - Chest, Triceps & Delts

Slept 4.5+2.5=7 hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — NOT SKIPPED, felt good
Incline Cable Fly
12 x 20

TRICEPS
Pulley Pushdowns
14,13,12 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
12,10,9 x 20
Bent-Over Lateral Raise
11,10 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Tuesday October 6, 2020 - Legs

Sleep 3+3.5=6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,10 x 90 -
Seated Leg Curl
10,9 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
12,12,12,10 x 135 - Superslow
Light weight but getting the mind-muscle connection

Nautilus Leg Extension
10, 10 x 160


CALVES -
————
Standing Calf
12,10 x 20 - Suoerslow
Since last time caused so many problems, I dropped weight significantly and I’m not going the last peak inch up. Stretch at bottom for 1-2 seconds but only at ‘tension’, not going any lower. Felt fine. We will see.


Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

[kconnell]

Wednesday October 7, 2020

6.5 hours sleep.

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 x 55
Nautilus Super Pullover
10,9 x 140

BICEPS
-----
Incline Curls
14,12,11 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
—

[kconnell]

Achilles feels pretty good. I believe the issue was I went too high (too much of a contraction) when I first switched to standing calf raises.

[kconnell]

Thursday October 8, 2020 - Chest, Triceps & Delts

Slept 7.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
12 x 20

TRICEPS
Pulley Pushdowns
15,13,12 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14,12,11 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,9 x 80
Cable Dual Lateral Raises
12,10,9 x 20
Bent-Over Lateral Raise
12,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Friday October 9, 2020 - Legs

Sleep 4.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,10 x 90 -
Seated Leg Curl
10,9 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
10,20,9,9 x 180
Felt real good. I’ll stay here a while

Nautilus Leg Extension
10, 10 x 160


CALVES -
————
Standing Calf
12,10 x 20 - Suoerslow

Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

[kconnell]

Sunday October 11, 2020 - Back and Biceps

5.5 hours sleep.

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 x 55
Nautilus Super Pullover
10,9 x 140

BICEPS
-----
Incline Curls
14,13,11 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,8 x 25

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

[kconnell]

Monday October 12, 2020 - Chest, Triceps & Delts

Slept 5+1.5=6.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab Work



Rotator Cuff exercises

CHEST — NOT SKIPPED
Incline Cable Fly
13 x 20

TRICEPS
Pulley Pushdowns
15,14,12 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14,13,11 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,10 x 80
Cable Dual Lateral Raises
12,10,9 x 20
Bent-Over Lateral Raise
12,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Tuesday October 13, 2020 - Legs

Sleep 6 hours.

Everything 3 second cadence and contraction for 2 seconds.

High cable ab twists. Started these yesterday and felt good. Should not affect the Snapping Hip Syndrome.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,10 x 90 -
Seated Leg Curl
10,9 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
11,10,10,9 x 180

Nautilus Leg Extension
10, 10 x 160


CALVES -
————
Standing Calf
12,10 x 20 - Suoerslow

Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

[kconnell]

Wednesday October 14, 2020 - Back and Biceps

7.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


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

BICEPS
-----
Incline Curls
14,13,11 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,8 x 25

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

[kconnell]

Thursday October 15, 2020 - 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
13 x 20

TRICEPS
Pulley Pushdowns
15,14,13 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14,13,11 x 25

SHOULDERS
Wide Upright Row on Smith
12,11,10 x 80
Cable Dual Lateral Raises
12,10,9 x 20
Bent-Over Lateral Raise
12,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Saturday October 17, 2020 - Legs

Sleep 8 hours. Woo!

Everything 3 second cadence and contraction for 2 seconds.

High cable ab twists.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,10 x 90 -
Seated Leg Curl
10,9 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
12,11,10,10 x 180

Nautilus Leg Extension
11, 10 x 160


CALVES -
————
Standing Calf
12,12 x 20 - Suoerslow

Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

Walked around Disney yesterday for about 4.5 hours. Calf was tight. Did some massage and ointment and today feels much better than even yesterday. I’ll take it.

[kconnell]

Sunday October 18, 2020 - Back and Biceps

5.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
13,12,10 x 125
Bent-over DB Row
10,9 x 55
Nautilus Super Pullover
10,9 x 140

BICEPS
-----
Incline Curls
14,13,11 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,8 x 25

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

[kconnell]

Monday October 19, 2020 - Chest, Triceps & Delts

Slept 6.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — NOT SKIPPED
Incline Cable Fly
14 x 20
Felt good

TRICEPS
Pulley Pushdowns
16,14,13 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14,13,12 x 25

SHOULDERS
Wide Upright Row on Smith
13,11,10 x 80
Cable Dual Lateral Raises
12,10,9 x 20
Bent-Over Lateral Raise
12,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Tuesday October 20, 2020 - Legs

Sleep 5.5+1.5=7 hours.

Everything 3 second cadence and contraction for 2 seconds.

5-10 minutes aerobic rider


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,11 x 90 -
Seated Leg Curl
10,9 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
13,12,12,11 x 180

Nautilus Leg Extension
11, 10 x 160


CALVES -
————
Standing Calf
12,11 x 20 - Suoerslow
FULL stretch at bottom but not overstretched

Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

Calf is still tight and can feel fibers firing. Using counter contraction (tibialias anterior) on front of shin to help it relax. Also foam roller

[kconnell]

Wednesday October 21, 2020 - Back and Biceps

5+1.5=6.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
13,12,10 x 125
Bent-over DB Row
11,9 x 55
Nautilus Super Pullover
10,9 x 140

BICEPS
-----
Incline Curls
14,13,11 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,9 x 25

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

Last night both calves were extremely tight but it was the fibers in the center, middle deep next to the bone. I did foam roller and then found by massage and continued massage for at least 2 hours with muscle rub. Much better and able to do some better stretching.

I just don’t get why 2 sets of only 20 lbs did that or caused the calves to stay cramped, which continually pulls on the tendons.

[kconnell]

Thursday October 22, 2020 - Chest, Triceps & Delts

Slept 6 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — NOT SKIPPED
Incline Cable Fly
14 x 20
Felt good

TRICEPS
Pulley Pushdowns
16,15,14 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14,13,12 x 25

SHOULDERS
Wide Upright Row on Smith
13,11,10 x 80
Cable Dual Lateral Raises
12,10,9 x 20
Bent-Over Lateral Raise
12,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Friday October 23, 2020 - Legs

Sleep 7 hours.

Everything 3 second cadence and contraction for 2 seconds.

5-10 minutes aerobic rider


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,11 x 90 -
Seated Leg Curl
11,9 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
14,13,12,11 x 180

Nautilus Leg Extension
11, 10 x 160


CALVES - SKIPPED—. After 3 days I’m able to walk somewhat normally and it’s better. Odd. I can bend my leg and look at the calf. I can see the calf fibers just fire spontaneously. I’ll use more muscle rub and massage. Getting better. I guess it’s 2 steps back with 3 forwards?


————
Standing Calf
12,11 x 20 - Suoerslow
FULL stretch at bottom but not overstretched

Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

[kconnell]

Sunday October 25, 2020 - Back and Biceps

5.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
13,12,11 x 125
Bent-over DB Row
11,9 x 55
Nautilus Super Pullover
10,9 x 140

BICEPS
-----
Incline Curls
14,13,11 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,9 x 25

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

[kconnell]

Monday October 26, 2020 - Chest, Triceps & Delts

Slept 7.5+1=8.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — NOT SKIPPED
Incline Cable Fly
14 x 20
Felt good again

TRICEPS
Pulley Pushdowns
16,15,14 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14,13,12 x 25

SHOULDERS
Wide Upright Row on Smith
13,11,11 x 80
Cable Dual Lateral Raises
12,10,9 x 20
Bent-Over Lateral Raise
12,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Wednesday October 28, 2020 - Legs

Sleep 8 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,11 x 90 -
Seated Leg Curl
11,10 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
8,7,7,8 x 205 - UP 25

Nautilus Leg Extension
11, 10 x 160


CALVES - SKIPPED—. However I stood 20 seconds or so on the standing calf machine with a light 20 lbs and left both calves at a ‘normal’ body weight stretch. Didn’t accentuate it.


————
Standing Calf
12,11 x 20 - Suoerslow
FULL stretch at bottom but not overstretched

Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

[kconnell]

Thursday October 29, 2020 - Back and Biceps

4 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,12,11 x 125
Bent-over DB Row
11,9 x 55
Nautilus Super Pullover
10,9 x 140

BICEPS
-----
Incline Curls
14,13,12 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,9 x 25

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

Good workout despite lack of sleep

[kconnell]

This physical therapist online has been quite helpful to me with my Achilles tendinitis/tendonosis.

https://youtu.be/-ugpmiSMIC0

Here, she tells why and injuried tendon should not be overstretched and just how much to stretch it. Something I found out myself just about a week before she aired this.

[kconnell]

Saturday October 32, 2020 - Chest, Triceps & Delts

Slept 8 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — NOT SKIPPED
Incline Cable Fly
14 x 20


TRICEPS
Pulley Pushdowns
17,15,15 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
15,13,12 x 25

SHOULDERS
Wide Upright Row on Smith
13,11,11 x 80
Cable Dual Lateral Raises
12,10,9 x 20
Bent-Over Lateral Raise
12,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

The last 2 days were walking around in theme parks. Thursday was more sore. Yesterday wasn’t too bad on the tendons.