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  1. #6691
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    Thanksgiving November 24, 2022 - Back and Biceps
     
    Slept 6 hours
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    16-15-14,14-12-11 ,12-10-10 x 125-100-75
    C-G T-Bar Rows
    13-12-11 ,12-11-10,10-9-9 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    14-13-12,13-12-11,12-12-11 x 45-35-25
    Cable E-Z Curl
    15-14-13,13-12-11,13-11-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell
    Scepter Knight - 15
    Side-to-Side - 10
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #6692
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 November 25 2022 - chest, tri, delts

    Slept ~7 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17-16-15,15-14-14,13-12-11 x 55-45-35
    Rope Triceps Pushdown
    17-16-15, 15-14-14 14-13-12 x 80-70-60
    Standing Cable Tri Extension
    15-14, 13-12 12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    14-12, 13-11, 12-11 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
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #6693
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 November 27, 2022 - Legs
     
    Sleep 6.5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-15, 15-14, 14-13 x 145-130
    Nautilus Lying Leg Curl
    14, 13, 12 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    16-14,14-12, 13-11 x 90-70
    Nautilus Leg Press
    17-16-15,15-14-13,13-12-11 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    15-13 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    13 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

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

  4. #6694
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 November 28, 2022 - Back and Biceps
     
    Slept 5.5 hours
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    17-15-14,14-12-11 ,12-10-10 x 125-100-75
    C-G T-Bar Rows
    13-12-11 ,12-11-10,10-10-9 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    14-13-12,13-12-11,12-12-12 x 45-35-25
    Cable E-Z Curl
    15-14-13,13-12-11,13-11-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell
    Scepter Knight - 15
    Side-to-Side - 10
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6695
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 November 29 2022 - chest, tri, delts

    Slept 6.5 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17-16-15,16-15-14,13-12-11 x 55-45-35
    Rope Triceps Pushdown
    17-16-15, 16-15-14 14-13-12 x 80-70-60
    Standing Cable Tri Extension
    15-14, 13-12 12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    14-12, 13-11, 12-11 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
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #6696
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 November 30, 2022 - Legs
     
    Sleep 5+3=8 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-15, 15-14, 14-13 x 145-130
    Nautilus Lying Leg Curl
    14, 13, 12 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    17-14,14-12, 13-11 x 90-70
    Nautilus Leg Press
    17-16-15,15-14-14,13-12-11 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    15-13 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    13 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

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

  7. #6697
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 1, 2022 - Back and Biceps
     
    Slept 5 hours
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    17-15-15,14-12-11 ,12-10-10 x 125-100-75
    C-G T-Bar Rows
    13-12-11 ,12-11-10,10-10-9 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    14-13-13,13-12-11,12-12-12 x 45-35-25
    Cable E-Z Curl
    15-14-13,13-12-11,13-11-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell
    Scepter Knight - 15
    Side-to-Side - 11
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #6698
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 2 2022 - chest, tri, delts

    Slept 5.5 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17-16-15,16-15-14,14-13-12 x 55-45-35
    Rope Triceps Pushdown
    17-16-15, 16-15-14 14-13-12 x 80-70-60
    Standing Cable Tri Extension
    15-14, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    14-12, 13-11, 12-11 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
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #6699
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 4, 2022 - Legs
     
    Sleep 6 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-16, 15-14, 14-13 x 145-130
    Nautilus Lying Leg Curl
    14, 13, 12 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    17-14,14-12, 13-11 x 90-70
    Nautilus Leg Press
    17-16-15,15-14-14,13-12-11 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    15-13 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    13 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

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

  10. #6700
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 5, 2022 - Back and Biceps
     
    Slept 6 hours
     
    COMPOUND SET - DROP SETS
    BACK
    -----
    —ONLY DID 2 sets - chest cartilage sore
    —started with scapula down
    Lat Pulldown
    17-15-15,14-12-11 ,12-10-10 x 125-100-75
    C-G T-Bar Rows
    13-12-11 ,12-11-10,10-10-9 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    15-14-13,13-12-11,12-12-12 x 45-35-25
    Cable E-Z Curl
    15-14-13,13-12-11,13-11-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell
    Scepter Knight - 16
    Side-to-Side - 11
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #6701
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 6 2022 - chest, tri, delts

    Slept 6.5 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17-16-15,16-15-14,14-13-12 x 55-45-35
    Rope Triceps Pushdown
    17-16-15, 16-15-14 14-13-12 x 80-70-60
    Standing Cable Tri Extension
    15-14, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    14-13, 13-11, 12-11 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
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #6702
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,455
    Rep Power: 2317
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 December 7, 2022 - Legs
     
    Sleep 5+2=7 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-16, 15-14, 14-13 x 145-130
    Nautilus Lying Leg Curl
    14, 13, 13 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    17-15,14-12, 13-11 x 90-70
    Nautilus Leg Press
    17-16-15,15-14-14,13-12-11 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    16-13 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    13 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

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

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