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  1. #6631
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,390
    Rep Power: 2314
    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 September 19, 2022 - Legs
     
    Sleep 5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    16-13, 15-12, 13-11 x 145-130
    Nautilus Lying Leg Curl
    12 11, 10 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    14-11,12-12, 11-9 x 90-70
    Nautilus Leg Press
    16-14-13,13-12-11,11-9-9 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    17-15,15-13,13-11 x 100-80
    Seated Calf
    17,15,13 x 25 (no drop, yet)
     
    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #6632
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,390
    Rep Power: 2314
    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 September 20 2022 - Back and Biceps
     
    Slept 7.5 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    15-13-12,13-11-11 ,11-9-9 x 125-100-75
    C-G T-Bar Rows
    11-10-9,11-9-9,8-8-8 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    12-12-11,11-10-10,9-9-9 x 45-35-25
    Cable E-Z Curl
    14-13-12,11-10-9,10-10-10 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #6633
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,390
    Rep Power: 2314
    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 September 22, 2022 - Legs
     
    Sleep 6 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    16-14, 15-12, 13-11 x 145-130
    Nautilus Lying Leg Curl
    12, 11, 10 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    14-11,12-11, 11-9 x 90-70
    Nautilus Leg Press
    16-14-13,13-12-11,11-11-9 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    17-15,15-13,13-11 x 100-80
    Seated Calf
    17,15,13 x 25 (no drop, yet)
     
    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #6634
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,390
    Rep Power: 2314
    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 September 23 2022 - Back and Biceps
     
    Slept 7 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    15-13-12,13-11-11 ,11-9-9 x 125-100-75
    C-G T-Bar Rows
    11-10-9,11-9-9,8-8-8 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    12-12-11,12-11-10,9-9-9 x 45-35-25
    Cable E-Z Curl
    15-13-12,12-11-10,10-10-10 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6635
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,390
    Rep Power: 2314
    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 September 24, 2022 - chest, tri, delts

    Slept 6 hours
    —-

    Rotator Cuff Exercises(skipped)
     
     
    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    14-13-12,13-12-11,12-11-10 x 55-45-35
    Rope Triceps Pushdown
    16-15-14, 14-13-12, 14-13-12 x 80-70-60
    Standing Cable Tri Extension
    13-12, 12-11 11-11  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    14-12, 13-11, 11-11 x 15-5
    Cable Upright Row
    13-11, 11-11, 11-11 x 70-60
    Face Pulls
    13-11, 11-11,11-11 x 70-60
    Behind Back Smith Shrugs
    13,12,11 x 65
     
    --
    Smith Hip Thrust
    12-10 x 65
     
    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #6636
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,390
    Rep Power: 2314
    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 September 24, 2022 - Legs
     
    Sleep 6 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    16-14, 15-12, 13-11 x 145-130
    Nautilus Lying Leg Curl
    12, 11, 10 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    14-12,12-12, 11-9 x 90-70
    Nautilus Leg Press
    16-14-13,13-12-11,11-11-9 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    17-15,15-13,13-11 x 100-80
    Seated Calf
    17,15,13 x 25 (no drop, yet)
     
    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #6637
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,390
    Rep Power: 2314
    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 September 26 2022 - Back and Biceps
     
    Slept 4+1=5 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    15-14-13,13-11-11 ,11-9-9 x 125-100-75
    C-G T-Bar Rows
    11-10-9,11-10-9,8-8-8 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    13-12-11,12-11-10,9-9-9 x 45-35-25
    Cable E-Z Curl
    15-13-12,12-11-10,10-10-10 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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