The League of Extraordinary Gentlemen

[kconnell]

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 -
—

[kconnell]

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
—

[kconnell]

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

—

[kconnell]

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 -
—

[kconnell]

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
—

[kconnell]

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

—

[kconnell]

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 -
—

[kconnell]

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
—

[kconnell]

Thursday May 18 2022 - Back and Biceps

7 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
17,15,14 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

—

[kconnell]

Friday May 20 2022 - Chest, Triceps & Delts

Slept 6 hours

Peak contraction for 2 seconds. 3 second cadence.

Rotator Cuff exercises

CHEST — Placeholder
Incline Cable Fly
18 x 20


TRICEPS
Pulley Pushdowns
18,16,14 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14-13 x 25

SHOULDERS
Wide Upright Row on Smith
15,13,12 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 -
—

[kconnell]

Sunday May 22, 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
15,14 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
19,18,18,16 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
—

[kconnell]

Monday May 23, 2022 - Back and Biceps

7 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
17,16,14 x 115
Bent-over DB Row Non-Stop
13-11 x 45
Nautilus Super Pullover
12,10 x 130

BICEPS
-----
Incline Curls
15,14,14 x 35
E-Z Curl with Blaster
10,8 x 70 -


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

Zottman Curls
11,10 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 2 sets

—

[kconnell]

Tuesday May 24 2022 - Chest, Triceps & Delts

Slept 4.5+2=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
18,16,16 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14-13 x 25

SHOULDERS
Wide Upright Row on Smith
15,13,13 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 -
—

[kconnell]

Wednesday May 25, 2022 - Legs

Sleep 5.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


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

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

Nautilus Leg Extension
13,12,11 x 150

CALVES
————
Standing Calf - UP next time
20,18,17 x 75 -

Seated Calf - SKIPPED
12,10,9 x 130

3 sets DARD

2 sets Ab Coaster
—

[kconnell]

Thursday May 26, 2022 - Back and Biceps

7 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
17,16,14 x 115
Bent-over DB Row Non-Stop
13-11 x 45
Nautilus Super Pullover
12,10 x 130

BICEPS
-----
Incline Curls
15,15,14 x 35
E-Z Curl with Blaster
10,8 x 70 -


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

Zottman Curls
11,10 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 2 sets

—

[kconnell]

Friday May 27 2022 - Chest, Triceps & Delts

Slept 6 hours

Peak contraction for 2 seconds. 3 second cadence.

Rotator Cuff exercises

CHEST — Placeholder
Incline Cable Fly
18 x 20


TRICEPS
Pulley Pushdowns
18,17,16 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14-13 x 25

SHOULDERS
Wide Upright Row on Smith
15,13,13 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 -
—

[kconnell]

Saturday May 28, 2022 - Legs

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 90 -
Seated Leg Curl
17,14 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
20,19,18,17 x 270 -

Nautilus Leg Extension
13,12,11 x 150

CALVES
————
Standing Calf - UP next time
21,18,17 x 75 -

Seated Calf - SKIPPED
12,10,9 x 130

3 sets DARD

2 sets Ab Coaster
—

[kconnell]

Sunday May 29, 2022 - Back and Biceps

7 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
17,16,15 x 115
Bent-over DB Row Non-Stop
13-12 x 45
Nautilus Super Pullover
12,10 x 130

BICEPS
-----
Incline Curls
16,15,14 x 35
E-Z Curl with Blaster
10,8 x 70 -


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

Zottman Curls
11,10 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 2 sets

—

[kconnell]

Wednesday June 1 2022 - Chest, Triceps & Delts

Slept 7 hours

Peak contraction for 2 seconds. 3 second cadence.

Rotator Cuff exercises

CHEST — Placeholder
Incline Cable Fly
18 x 20


TRICEPS
Pulley Pushdowns
18,17,16 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14-14 x 25

SHOULDERS
Wide Upright Row on Smith
15,13,13 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 -
—

[kconnell]

Thursday June 2, 2022 - Legs

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 90 -
Seated Leg Curl
16,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
20,19,19,18 x 270 -

Nautilus Leg Extension
13,12,11 x 150

CALVES
————
Standing Calf - UP next time
20,19,18 x 75 -

Seated Calf - SKIPPED
12,10,9 x 130

3 sets DARD

2 sets Ab Coaster
—

[kconnell]

Friday June3, 2022 - Back and Biceps

7 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
18,16,15 x 115
Bent-over DB Row Non-Stop
14-12 x 45
Nautilus Super Pullover
12,10 x 130

BICEPS
-----
Incline Curls
16,15,14 x 35
E-Z Curl with Blaster
10,9 x 70 -


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

Zottman Curls
11,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 2 sets

—

[kconnell]

Saturday June 4, 2022 - Chest, Triceps & Delts

Slept ~7 hours

Peak contraction for 2 seconds. 3 second cadence.

Rotator Cuff exercises

CHEST — Placeholder
Incline Cable Fly
18 x 20


TRICEPS
Pulley Pushdowns
18,18,16 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14-14 x 25

SHOULDERS
Wide Upright Row on Smith
15,13,13 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 -
—

[kconnell]

Sunday June 5, 2022 - Legs

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 90 -
Seated Leg Curl
16,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
21,19,19,18 x 270 -

Nautilus Leg Extension
13,12,11 x 150

CALVES
————
Standing Calf - UP next time
21,19,18 x 75 -

Seated Calf - SKIPPED
12,10,9 x 130

3 sets DARD

2 sets Ab Coaster
—

[kconnell]

Monday June 6, 2022 - Back and Biceps

5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
13,12,11 x 125 - UP 10
Bent-over DB Row Non-Stop
14-12 x 45
Nautilus Super Pullover
12,10 x 130

BICEPS
-----
Incline Curls
16,15,14 x 35
E-Z Curl with Blaster
10,9 x 70 -


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

Zottman Curls
11,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 2 sets

—

[kconnell]

Tuesday June 7, 2022 - Chest, Triceps & Delts

Slept 6 hours

Peak contraction for 2 seconds. 3 second cadence.

Rotator Cuff exercises

CHEST — Placeholder
Incline Cable Fly
18 x 20


TRICEPS
Pulley Pushdowns
18,18,17 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
14-14 x 25

SHOULDERS
Wide Upright Row on Smith
15,13,13 x 65
Cable Dual Lateral Raises
11,10 x 20
Bent-Over Lateral Raise
11,10 x 20

--
Ab Coaster straight-side-side-st
20-10-10-10

Hypetextensions
15,14

—

DARD 2 sets -
—

[kconnell]

Wednesday June 8, 2022 - Legs

Sleep 5.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 90 -
Seated Leg Curl
16,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
21,20,19,18 x 270 -

Nautilus Leg Extension
13,12,11 x 150

CALVES
————
Standing Calf - UP next time
21,19,18 x 75 -

Seated Calf - SKIPPED
12,10,9 x 130

3 sets DARD

2 sets Ab Coaster
—

[kconnell]

Thursday June 9, 2022 - Back and Biceps

5+1.5=6.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,12,11 x 125 - UP 10
Bent-over DB Row Non-Stop
14-12 x 45
Nautilus Super Pullover
12,10 x 130

BICEPS
-----
Incline Curls
16,15,14 x 35
E-Z Curl with Blaster
10,9 x 70 -


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

Zottman Curls
11,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 2 sets

—

[kconnell]

Friday June 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
18,18,17 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
15-14 x 25

SHOULDERS
Wide Upright Row on Smith
15,13,13 x 65
Cable Dual Lateral Raises
11,10 x 20
Bent-Over Lateral Raise
11,10 x 20

--
Ab Coaster straight-side-side-st
20-10-10-10

Hypetextensions
15,14

—

DARD 2 sets -
—

[kconnell]

Saturday June 11, 2022 - Legs

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 90 -
Seated Leg Curl
16,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
22,20,19,18 x 270 -

Nautilus Leg Extension
13,12,11 x 150

CALVES
————
Standing Calf - UP next time
21,19,18 x 75 -

Seated Calf - SKIPPED
12,10,9 x 130

3 sets DARD

2 sets Ab Coaster
—

[kconnell]

After nearly a 2-week layoff, new routines.

First time - ridiculously light weight
Go for form and muscle memory
—-

Saturday June 25, 2022 - Chest, Triceps & Delts
 
Slept 7 hours
 
Layoff was primarily because I remained sore in most areas - a key indicator of being overtrained. Not enough rest. The are most involved (besides the calves again) we’re forearms. Rest, massage, and ointments all helped.
 
 
Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
14-12-12, 14-12-12-12 x 35-25-10
Rope Triceps Pushdown
14-12-12, 14-12-12 x 80-70-60
Standing Cable Tri Extension
14-12, 14-12  x 35-25
 
SHOULDERS - Superset 20 seconds rest
Lateral Raises
10-10, 10-10 x 15-5
Cable Upright Row
10-10, 10-10 x 70-60
Face Pulls
10-10,10-10 x 70-60
Standing Calf Shrugs
10 x 75 - next do behind smith shrug x 65
 
--
Ab Coaster straight, 5 sec rest
25-18–14
 
Hypetextensions
--