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  1. #6541
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #6542
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #6543
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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

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

  4. #6544
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6545
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #6546
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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

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

  7. #6547
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #6548
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #6549
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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

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

  10. #6550
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #6551
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #6552
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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

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

  13. #6553
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #6554
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #6555
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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

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

  16. #6556
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #6557
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #6558
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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

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

  19. #6559
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #6560
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #6561
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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

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

  22. #6562
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #6563
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #6564
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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

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

  25. #6565
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #6566
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #6567
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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

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

  28. #6568
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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 -
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #6569
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #6570
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,333
    Rep Power: 2311
    kconnell is 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
    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
    --
     
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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