The League of Extraordinary Gentlemen

[kconnell]

Saturday July 30, 2022 - Legs
 
Sleep ~7 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-12, 13-11, 13-10 x 145-130
Nautilus Lying Leg Curl
10, 10, 9 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-10,11-10, 10-9 x 90-70
Nautilus Leg Press
13-11-11,12-10-10,10-9-9 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
15-11,13-10,12-9 x 100-80
Seated Calf
15,13,12 x 25 (no drop, yet)
 
D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Monday August 1, 2022 - Back and Biceps
 
Slept 6 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-11-11,11-9-8 ,9-9-9 x 125-100-75
C-G T-Bar Rows
10-10-8,9-8-7,8-7-7 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,10-9-9,9-9-9 x 45-35-25
Cable E-Z Curl
14-11-11,10-9-9,9-9-9 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Tuesday August 2, 2022 - chest, tri, delts

Slept 6.5 hours
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
19-17-16, 17-16-15, 15-14-13 x 45-35-25
— UP next time
Rope Triceps Pushdown
15-14-12, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-11, 11-11 11-11  x 45-35
 

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

[kconnell]

Wednesday August 3, 2022 - Legs
 
Sleep 5+2=7 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-12, 13-12, 13-11 x 145-130
Nautilus Lying Leg Curl
10, 10, 9 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,11-10, 10-9 x 90-70
Nautilus Leg Press
13-11-11,12-11-11,10-9-9 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-11,13-10,12-9 x 100-80
Seated Calf
15,13,12 x 25 (no drop, yet)
 
D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Thursday August 4, 2022 - Back and Biceps
 
Slept 5 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-11-11,12-9-8 ,9-9-9 x 125-100-75
C-G T-Bar Rows
11-10-8,9-8-8,8-7-7 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,10-9-9,9-9-9 x 45-35-25
Cable E-Z Curl
14-12-11,11-9-9,9-9-9 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Friday August 5 2022 - chest, tri, delts

Slept 7 hours
—-

Rotator Cuff Exercises(skipped)
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
10-10-10,10-9-8,9-8-7 x 55-45-35
— UP 10
Rope Triceps Pushdown
15-14-12, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-12, 11-11 11-11  x 45-35
 

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 12-11, 11-10 x 15-5
Cable Upright Row
13-11, 11-11, 11-10 x 70-60
Face Pulls
13-11, 11-11,11-10 x 70-60
Behind Back Smith Shrugs
12,11,11 x 65
 
--
Smith Hip Thrust (skipped)
12
 
Hypetextensions(skipped)
—

[kconnell]

Saturday August 6, 2022 - Legs
 
Sleep 5 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-12, 13-12, 13-11 x 145-130
Nautilus Lying Leg Curl
11, 10, 9 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,11-10, 10-9 x 90-70
Nautilus Leg Press
13-12-11,12-11-11,11-9-9 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-13,14-11,12-9 x 100-80
Seated Calf
16,13,12 x 25 (no drop, yet)
 
D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Monday August 8 2022 - Back and Biceps
 
Slept 3+3+2=8 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-12-11,13-10-10 ,10-9-9 x 125-100-75
C-G T-Bar Rows
11-10-8,9-8-8,8-8-7 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,10-10-10,9-9-9 x 45-35-25
Cable E-Z Curl
14-12-11,11-9-9,9-9-9 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Tuesday August 9 2022 - chest, tri, delts

Slept 6.5 hours
—-

Rotator Cuff Exercises(skipped)
 
 
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 - (chest)
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
11-10-10,10-9-8,10-10-9 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-12, 12-11 11-11  x 45-35
 

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 12-11, 11-10 x 15-5
Cable Upright Row
13-11, 11-11, 11-10 x 70-60
Face Pulls
13-11, 11-11,11-10 x 70-60
Behind Back Smith Shrugs
12,12,11 x 65
 
--
Smith Hip Thrust (skipped)
12
 
Hypetextensions(skipped)
—

[kconnell]

Wednesday iAugust 10 2022 - Legs
 
Sleep 4.5+2.5=7 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
15-12, 13-12, 13-11 x 145-130
Nautilus Lying Leg Curl
11, 10, 9 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,12-10, 11-9 x 90-70
Nautilus Leg Press
14-12-11,12-11-11,11-10-9 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-13,14-13,12-10 x 100-80
Seated Calf
16,14,12 x 25 (no drop, yet)
 
D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

Odd. Didn’t feel like it when started but had quite a number of increases since last time. Good one!

[kconnell]

Thursday August 11 2022 - Back and Biceps
 
Slept 7 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-12-11,13-10-10 ,11-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,9-9-8,8-8-7 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,10-10-10,9-9-9 x 45-35-25
Cable E-Z Curl
14-13-11,11-9-9,10-9-9 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—

[kconnell]

Friday August 12 2022 - chest, tri, delts

Slept 7 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
12-10-10,112-0-9,10-10-9 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-12, 12-11 11-11  x 45-35
 

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 11-10 x 15-5
Cable Upright Row
13-11, 11-11, 11-10 x 70-60
Face Pulls
13-11, 11-11,11-10 x 70-60
Behind Back Smith Shrugs
12,12,11 x 65
 
--
Smith Hip Thrust (skipped)
12
 
Hypetextensions(skipped)
—

[kconnell]

Sunday iAugust 14 2022 - Legs
 
Sleep 7 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
15-12, 13-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12, 10, 9 x 90 (no drop set)
 
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-10,12-11, 11-9 x 90-70
Nautilus Leg Press
14-12-11,12-11-11,11-10-9 x 140-120-100
 
 
CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-13,14-13,12-10 x 100-80
Seated Calf
16,14,13 x 25 (no drop, yet)
 
D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Monday August 15 2022 - Back and Biceps
 
Slept 6.5 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-12-11,13-10-10 ,11-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,10-9-8,8-8-7 x 65-55-45
 
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,10-10-10,9-9-9 x 45-35-25
Cable E-Z Curl
14-13-12,11-9-9,10-10-9 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
 
Ab Coaster -
 
—