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  1. #6601
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #6602
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday 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 -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #6603
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #6604
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6605
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday 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 -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #6606
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday 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)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #6607
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #6608
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday 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 -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #6609
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday 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)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #6610
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    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!
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #6611
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday 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 -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #6612
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday 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)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #6613
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #6614
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday 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 -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #6615
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday August 16 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
    12-11-10,12-10-9,10-10-9 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
    12-10
     
    Hypetextensions(skipped)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #6616
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday iAugust 17 2022 - Legs
     
    Sleep 5.5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    15-13, 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
    14-11,12-11, 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
    17-13,14-13,12-10 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #6617
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday August 18 2022 - Back and Biceps
     
    Slept 5+2.5=7.5 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    14-12-11,13-11-10 ,11-9-9 x 125-100-75
    C-G T-Bar Rows
    11-10-9,10-9-8,8-8-8 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    12-11-11,10-10-10,9-9-9 x 45-35-25
    Cable E-Z Curl
    14-13-12,11-9-9,10-10-10 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #6618
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday August 19 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.
    15 x 35 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    13-12-11,12-11-10,10-10-9 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
    12-10
     
    Hypetextensions(skipped)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #6619
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday iAugust 21 2022 - Legs
     
    Sleep 6 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    15-13, 13-12, 13-11 x 145-130
    Nautilus Lying Leg Curl
    12, 11, 9 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    14-11,12-11, 11-9 x 90-70
    Nautilus Leg Press
    14-13-12,12-12-11,11-11-9 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    17-13,14-13,13-10 x 100-80
    Seated Calf
    17,14,13 x 25 (no drop, yet)
     
    D.A.R.D. 3 sets

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

  20. #6620
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday August 22 2022 - Back and Biceps
     
    Slept 7 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    14-13-11,13-11-11 ,11-9-9 x 125-100-75
    C-G T-Bar Rows
    11-10-9,10-9-8,8-8-8 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    12-11-11,11-10-10,9-9-9 x 45-35-25
    Cable E-Z Curl
    14-13-12,11-9-9,10-10-10 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #6621
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday August 22 2022 - chest, tri, delts

    Slept 6 hours
    —-

    Rotator Cuff Exercises(skipped)
     
     
    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    14-13-12,12-11-10,11-10-9 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, 11-11 x 15-5
    Cable Upright Row
    13-11, 11-11, 11-11 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
    12-10 x 65
     
    Hypetextensions(skipped)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #6622
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday iAugust 24 2022 - Legs
     
    Sleep 7 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    15-13, 13-12, 13-11 x 145-130
    Nautilus Lying Leg Curl
    12, 11, 10 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    14-11,12-11, 11-9 x 90-70
    Nautilus Leg Press
    15-13-12,13-12-11,11-11-9 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    17-13,15-13,13-10 x 100-80
    Seated Calf
    17,15,13 x 25 (no drop, yet)
     
    D.A.R.D. 3 sets

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

  23. #6623
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday August 25 2022 - Back and Biceps
     
    Slept 7.5 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    14-13-12,13-11-11 ,11-9-9 x 125-100-75
    C-G T-Bar Rows
    11-10-9,10-9-8,8-8-8 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    12-11-11,11-10-10,9-9-9 x 45-35-25
    Cable E-Z Curl
    14-13-12,11-10-9,10-10-10 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #6624
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday August 25, 2022 - chest, tri, delts

    Slept 5 hours
    —-

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

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

  25. #6625
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday iAugust 27 2022 - Legs
     
    Sleep 7 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    15-13, 14-12, 13-11 x 145-130
    Nautilus Lying Leg Curl
    12, 11, 10 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    14-11,12-11, 11-9 x 90-70
    Nautilus Leg Press
    16-14-13,13-12-11,11-11-9 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    17-15,15-13,13-11 x 100-80
    Seated Calf
    17,15,13 x 25 (no drop, yet)
     
    D.A.R.D. 3 sets

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

  26. #6626
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    After 2 weeks off for a vacation, I need to start back…. But lighter weight and I don’t need caffeine (yet). I’m thinking 1 light day for each body part.

    No change of routine as I wasn’t stale and the time off will rejuvenate this routine.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #6627
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday September 12 2022 - Back and Biceps
     
    Slept 6.5 hours
     
    *** Lighter ***
    After 2-week layoff

     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    14-13-12,13-11-11 ,11-9-9 x 100-90-80
    C-G T-Bar Rows
    11-10-9,10-9-9,8-8-8 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    12-11-11,11-10-10 x 45-35-25
    Cable E-Z Curl
    14-13-12,11-10-9 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)
     
    Ab Coaster -
     


    First day back. Lighter weights on pull downs but same weight everywhere else. Dropped last set on biceps though. I was able to repeat all reps - even after 2 weeks off! A first. Maybe cause I did a good amount of paddling in a kayak?
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #6628
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday September 14, 2022 - Legs
     
    Sleep 7.5 hours
     
    Did same weights but only 2 giant sets each. First leg day back.

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    15-13, 14-12 x 145-130
    Nautilus Lying Leg Curl
    12, 11 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    14-11,12-11 x 90-70
    Nautilus Leg Press
    16-14-13,13-12-11 x 140-120-100
     
     
    CALVES — SKIPPED
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    17-15,15-13,13-11 x 100-80
    Seated Calf
    17,15,13 x 25 (no drop, yet)
     
    D.A.R.D. 3 sets

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

  29. #6629
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday September 16 2022 - Back and Biceps
     
    Slept 5 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    14-13-12,13-11-11 ,11-9-9 x 125-100-75
    C-G T-Bar Rows
    11-10-9,10-9-8,8-8-8 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    12-11-11,11-10-10,9-9-9 x 45-35-25
    Cable E-Z Curl
    14-13-12,11-10-9,10-10-10 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #6630
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,391
    Rep Power: 2314
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday September 17, 2022 - chest, tri, delts

    Slept 6 hours
    —-

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

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

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