Tuesday March 2, 2021 - Chest, Triceps & Delts
Slept 2.5+3.5?=6 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
12,11,9 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
—
|
-
03-02-2021, 07:03 AM #6211--------------------------------------------------------------
Available as a rep
-
03-03-2021, 06:51 AM #6212
Wednesday February 3, 2021 - Legs
Sleep 5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 90 -
Seated Leg Curl
14,12 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
13,13,13,13 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
—--------------------------------------------------------------
Available as a rep
-
-
03-04-2021, 06:51 AM #6213
Thursday March 4, 2021 - Back and Biceps
7 hours sleep
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 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
15,14,13,13 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.
—--------------------------------------------------------------
Available as a rep
-
03-05-2021, 07:13 AM #6214
Friday March 5, 2021 - Chest, Triceps & Delts
Slept 6.5+1.5 = 8 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
12,11,10 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
—--------------------------------------------------------------
Available as a rep
-
03-06-2021, 06:44 AM #6215
Saturday February 6, 2021 - Legs
Sleep 6 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,16 x 90 -
Seated Leg Curl
14,12 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,13,13 x 250
Nautilus Leg Extension
14,14,14,13 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
—--------------------------------------------------------------
Available as a rep
-
03-07-2021, 06:46 AM #6216
Sunday March 7, 2021 - Back and Biceps
4.5+2.5=7 hours sleep
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 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
15,15.14,13 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.
—Last edited by kconnell; 03-09-2021 at 06:40 AM.
--------------------------------------------------------------
Available as a rep
-
-
03-08-2021, 06:47 AM #6217
Monday March 8, 2021 - Chest, Triceps & Delts
Slept 5.5+1.5 = 7 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
20,19,18 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
19,19,18 x 25
SHOULDERS
Wide Upright Row on Smith
12,11,10 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
—Last edited by kconnell; 03-09-2021 at 06:40 AM.
--------------------------------------------------------------
Available as a rep
-
03-09-2021, 06:39 AM #6218
Tuesday February 9, 2021 - Legs
Sleep 6 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,16 x 90 -
Seated Leg Curl
14,13 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,14,13 x 250
Nautilus Leg Extension
14,14,14,13 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
—
Went for a fast walk last week and the left lateral soleus now again has a constant contraction. Doing much more massage, foam roller etc. helping--------------------------------------------------------------
Available as a rep
-
03-10-2021, 07:01 AM #6219
Wednesday March 10, 2021 - Back and Biceps
7 hours sleep
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 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
15,15.14,14 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.
—--------------------------------------------------------------
Available as a rep
-
03-11-2021, 06:47 AM #6220
Thursday March 11, 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
18 x 25
TRICEPS
Pulley Pushdowns
11,11,10 x 125- Lateral Emphasis
—UP 10
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,19,18 x 25
SHOULDERS
Wide Upright Row on Smith
12,11,10 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
—--------------------------------------------------------------
Available as a rep
-
-
03-12-2021, 07:42 AM #6221
Friday February 12, 2021 - Legs
Sleep 3.5+1+1.5=6 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
14,13 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
17,16,15,14 x 250
Nautilus Leg Extension
14,14,14,13 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
—
Back to getting better regarding the calf. Quite frustrating and because I haven’t directly worked them they have atrophied so much. That coupled with they’ve always been my weak area makes for a sad me. About 8 months now.--------------------------------------------------------------
Available as a rep
-
03-13-2021, 05:22 AM #6222
Saturday March 13, 2021 - Back and Biceps
4.5+2=6.5 hours sleep
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140
BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -
E-Z Reverse Curl
15,15.15,14 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.
—--------------------------------------------------------------
Available as a rep
-
03-15-2021, 06:55 AM #6223
Monday March 15, 2021 - Chest, Triceps & Delts
Slept 5.5+1=6.5 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
11,11,11 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
12,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
03-19-2021, 07:10 AM #6224
Friday February 19, 2021 - Legs
Sleep 7 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
14,13 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
17,16,15,15 x 250
Nautilus Leg Extension
14,14,14,13 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
—
After 4 days of tractor work moving 4 loads of dirt, it’s time for the ‘break’ to be over. LOL--------------------------------------------------------------
Available as a rep
-
-
03-21-2021, 10:03 AM #6225
Saturday March 20, 2021 - Back and Biceps
4 hours sleep
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140
BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -
E-Z Reverse Curl
16,15.15,14 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.
—--------------------------------------------------------------
Available as a rep
-
03-21-2021, 10:05 AM #6226
Sunday March 21, 2021 - Chest, Triceps & Delts
Slept 3+4=7 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
12,11,11 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
03-22-2021, 07:58 AM #6227
Monday February 22, 2021 - Legs
Sleep 4+4=8 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
14,14 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
18,16,15,15 x 250
Nautilus Leg Extension
15,14,14,14 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
—--------------------------------------------------------------
Available as a rep
-
03-23-2021, 07:15 AM #6228
Tuesday March 23, 2021 - Back and Biceps
5+2=7 hours sleep
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,11 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140
BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -
E-Z Reverse Curl
16,15.15,14 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.
—--------------------------------------------------------------
Available as a rep
-
-
03-24-2021, 07:14 AM #6229
Wednesday March 24, 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
18 x 25
TRICEPS
Pulley Pushdowns
13,11,11 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
03-25-2021, 07:01 AM #6230
Thursday February 25, 2021 - Legs
Sleep 8 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
15,14 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
18,18,18,15 x 250
Nautilus Leg Extension
15,14,14,14 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
—--------------------------------------------------------------
Available as a rep
-
03-26-2021, 06:40 AM #6231
Friday March 26, 2021 - Back and Biceps
6.5 hours sleep
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140
BICEPS
-----
Incline Curls
17,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -
E-Z Reverse Curl
16,15.15,14 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.
—--------------------------------------------------------------
Available as a rep
-
03-27-2021, 04:49 AM #6232
Saturday March 27, 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
18 x 25
TRICEPS
Pulley Pushdowns
13,12,11 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
-
03-29-2021, 05:49 AM #6233
Monday March 29, 2021 - Legs
Sleep 5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
15,15 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
18,18,18,16 x 250
Nautilus Leg Extension
15,14,14,14 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
—--------------------------------------------------------------
Available as a rep
-
03-31-2021, 04:48 AM #6234
Tuesday March 30, 2021 - Back and Biceps
5 hours sleep
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,15 x 55
Nautilus Super Pullover
12,11 x 140
BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -
E-Z Reverse Curl
16,15.15,14 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.
—--------------------------------------------------------------
Available as a rep
-
04-02-2021, 07:53 AM #6235
Wednesday March 31, 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
18 x 25
TRICEPS
Pulley Pushdowns
13,12,12 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
12,11,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
04-02-2021, 07:55 AM #6236
Friday April 2, 2021 - Legs
Sleep 6 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
15,15 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
18,18,18,17 x 250
Nautilus Leg Extension
15,14,14,14 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
—--------------------------------------------------------------
Available as a rep
-
-
04-03-2021, 09:09 AM #6237
Saturday April 3, 2021 - Back and Biceps
?? hours sleep. Terrible
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
12,11 x 140
BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -
E-Z Reverse Curl
16,16.16,14 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.
—--------------------------------------------------------------
Available as a rep
-
04-05-2021, 06:41 AM #6238
Monday April 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
18 x 25
TRICEPS
Pulley Pushdowns
13,12,12 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
13,11,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
04-06-2021, 06:05 AM #6239
Tuesday April 6, 2021 - Legs
Sleep 4+2=6 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
15,15 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
20,20,19,17 x 250 - UP next time
Nautilus Leg Extension
15,15,14,14 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
—--------------------------------------------------------------
Available as a rep
-
04-07-2021, 06:55 AM #6240
Wednesday April 7, 2021 - Back and Biceps
4.5+2=6.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
12,11 x 140
BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -
E-Z Reverse Curl
16,16.16,15 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.
—--------------------------------------------------------------
Available as a rep
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