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  1. #6181
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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
    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
    --------------------------------------------------------------
    Available as a rep
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  2. #6182
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    --------------------------------------------------------------
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  3. #6183
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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
    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.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #6184
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    --------------------------------------------------------------
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  5. #6185
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    --------------------------------------------------------------
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  6. #6186
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #6187
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    --------------------------------------------------------------
    Available as a rep
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  8. #6188
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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
    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

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #6189
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #6190
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #6191
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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
    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

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #6192
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #6193
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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
    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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #6194
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #6195
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    Last edited by kconnell; 02-13-2021 at 07:49 AM.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #6196
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #6197
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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
    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

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #6198
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #6199
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #6200
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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
    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

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #6201
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #6202
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #6203
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #6204
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #6205
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #6206
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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
    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

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #6207
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #6208
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #6209
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,970
    Rep Power: 2041
    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
    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

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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