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  1. #6571
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 27, 2022 - Legs
     
    Sleep 6.5 hours

    Starting light

     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    12-10, 10-8 x 145-130
    Nautilus Lying Leg Curl
    8, 7 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    12-8,10-8 x 90-70
    Nautilus Leg Press
    12-12-10,10-8-8 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    12-8,10-10 x 100-80
    Seated Calf
    12,10 x 25 (no drop, yet)
     
    D.A.R.D. 2 sets

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

  2. #6572
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 27, 2022 - Back and Biceps
     
    Slept 6 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    11-9-7,9-7-7 x 125-100-75
    C-G T-Bar Rows
    8-7-6,7-6-5 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    8-7-6,6-6-6 x 45-35-25
    Cable E-Z Curl
    10-9-8,8-7-6 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. #6573
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 28, 2020 - Chest, Tri, Delts

    Slept 5+1.5+2=8.5 - most I’ve had all year
    —-

    Rotator Cuff Exercises
     
     
    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    10 x 25 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    15-15-12, 14-14-12-12 x 35-25-10
    Rope Triceps Pushdown
    14-13-12, 14-12-11 x 80-70-60
    Standing Cable Tri Extension
    11-11, 11-11  x 35-25
     
    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    12-10, 10-10 x 15-5
    Cable Upright Row
    11-10, 10-10 x 70-60
    Face Pulls
    11-10,10-10 x 70-60
    Behind Back Smith Shrugs
    11,10 x 65
     
    --
    Ab Coaster straight, 5 sec rest
    25-18–14
     
    Hypetextensions
    --
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #6574
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 30, 2022 - Back and Biceps
     
    Slept 7 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    12-9-7,9-7-7 x 125-100-75
    C-G T-Bar Rows
    8-7-6,8-6-5 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    9-7-7,7-6-6 x 45-35-25
    Cable E-Z Curl
    11-9-8,8-7-7 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

  5. #6575
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 july 1, 2022 - Chest, Tri, Delts

    Slept 6.5
    —-

    Rotator Cuff Exercises
     
     
    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    12 x 25 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    12-10-10, 10-10-10 x 45-35-25
    Rope Triceps Pushdown
    14-13-12, 14-12-11 x 80-70-60
    Standing Cable Tri Extension
    11-11, 11-11  x 35-25
     
    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    12-10, 11-10 x 15-5
    Cable Upright Row
    11-10, 10-10 x 70-60
    Face Pulls
    12-10,10-10 x 70-60
    Behind Back Smith Shrugs
    11,10 x 65
     
    --
    Ab Coaster straight, 5 sec rest
    25-18–14
     
    Hypetextensions
    --
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #6576
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 2, 2022 - Legs
     
    Sleep 5.5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-10, 13-8 x 145-130
    Nautilus Lying Leg Curl
    9, 8 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    12-8,10-8 x 90-70
    Nautilus Leg Press
    12-12-10,10-8-8 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    12-8,10-10 x 100-80
    Seated Calf
    13,10 x 25 (no drop, yet)
     
    D.A.R.D. 2 sets

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

  7. #6577
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 3, 2022 - Back and Biceps
     
    Slept 7 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    12-10-8,9-7-7 ,8-7-6 x 125-100-75
    C-G T-Bar Rows
    8-7-6,8-6-6,7-6-5 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    9-7-7,7-6-6,7-6 x 45-35-25
    Cable E-Z Curl
    11-9-8,8-7-7,7-6-6 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

  8. #6578
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 4, 2022 - chest, tri, delts

    Slept 6.5
    —-

    Rotator Cuff Exercises
     
     
    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    16 x 25 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    13-10-10, 12-10-10, 10-10-10 x 45-35-25
    Rope Triceps Pushdown
    14-13-12, 14-13-12, 14-12-11 x 80-70-60
    Standing Cable Tri Extension
    13-11, 11-11, 11-11  x 35-25
     
    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    12-10, 12-10, 11-10 x 15-5
    Cable Upright Row
    12-10, 11-10, 10-10 x 70-60
    Face Pulls
    12-11, 11-10,10-10 x 70-60
    Behind Back Smith Shrugs
    11,10,10 x 65
     
    --
    Ab Coaster straight, 5 sec rest
    25-18–14
     
    Hypetextensions
    --
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #6579
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 5, 2022 - Legs
     
    Sleep 6.5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-10, 13-9 x 145-130
    Nautilus Lying Leg Curl
    9, 9 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    12-8,10-8, 9-8 x 90-70
    Nautilus Leg Press
    12-10-10,10-9-8,10-9-8 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    12-10,12-10,9-8 x 100-80
    Seated Calf
    13,12,11 x 25 (no drop, yet)
     
    D.A.R.D. 2 sets

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

  10. #6580
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 6, 2022 - Back and Biceps
     
    Slept 7 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    12-10-9,10-8-7 ,8-7-6 x 125-100-75
    C-G T-Bar Rows
    8-7-6,8-6-6,7-6-6 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    10-8-7,8-7-6,7-6-6 x 45-35-25
    Cable E-Z Curl
    11-9-8,9-8-7,7-6-6 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

  11. #6581
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 7, 2022 - chest, tri, delts

    Slept 6.5
    —-

    Rotator Cuff Exercises
     
     
    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    16 x 25 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    14-13-12, 12-12-12, 12-11-11 x 45-35-25
    Rope Triceps Pushdown
    14-13-12, 14-13-12, 14-12-11 x 80-70-60
    Standing Cable Tri Extension
    14-14, 13-13, 13-13  x 35-25
     
    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    13-11, 12-10, 11-10 x 15-5
    Cable Upright Row
    12-10, 11-10, 10-10 x 70-60
    Face Pulls
    12-11, 11-10,10-10 x 70-60
    Behind Back Smith Shrugs
    11,10,10 x 65
     
    --
    Ab Coaster straight, 5 sec rest
    25-18–14
     
    Hypetextensions
    --
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #6582
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 8, 2022 - Legs
     
    Sleep 6 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-10, 13-10 x 145-130
    Nautilus Lying Leg Curl
    9, 9 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    12-8,10-8, 9-8 x 90-70
    Nautilus Leg Press
    12-10-10,11-10-9,10-9-8 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    12-10,12-10,9-8 x 100-80
    Seated Calf
    13,12,11 x 25 (no drop, yet)
     
    D.A.R.D. 2 sets

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

  13. #6583
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 10, 2022 - Back and Biceps
     
    Slept 7 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    13-11-11,10-89-8 ,9-9-9 x 125-100-75
    C-G T-Bar Rows
    9-8-7,8-7-6,7-7-7 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    10-10-10,8-8-8,7-7-7 x 45-35-25
    Cable E-Z Curl
    11-10-10,8-8-8,7-7-7 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

  14. #6584
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 11, 2022 - chest, tri, delts

    Slept 6.5
    —-

    Rotator Cuff Exercises
     
     
    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    10 x 35 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    16-14-13, 14-12-12, 12-11-11 x 45-35-25
    Rope Triceps Pushdown
    14-13-12, 14-13-12, 14-12-11 x 80-70-60
    Standing Cable Tri Extension
    10-10, 10-9, 8-9  x 45-35 - UP 10
     
    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    13-11, 12-10, 11-10 x 15-5
    Cable Upright Row
    12-10, 11-10, 10-10 x 70-60
    Face Pulls
    12-11, 11-10,10-10 x 70-60
    Behind Back Smith Shrugs
    11,10,10 x 65
     
    --
    Smith Hip Thrust
    12
     
    Hypetextensions
    --
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #6585
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 12, 2022 - Legs
     
    Sleep 7 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-12, 13-10 x 145-130
    Nautilus Lying Leg Curl
    10, 9 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    13-10,10-8, 9-8 x 90-70
    Nautilus Leg Press
    13-10-10,11-10-9,10-9-8 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    12-11,12-10,10-9 x 100-80
    Seated Calf
    14,12,11 x 25 (no drop, yet)
     
    D.A.R.D. 3 sets

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

  16. #6586
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 13, 2022 - Back and Biceps
     
    Slept 6 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    13-11-11,10-9-8 ,9-9-9 x 125-100-75
    C-G T-Bar Rows
    9-9-8,8-7-6,8-7-7 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    11-11-11,9-9-9,7-7-7 x 45-35-25
    Cable E-Z Curl
    11-11-11,9-9-9,9-8-8 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

  17. #6587
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 14, 2022 - chest, tri, delts

    Slept 6 hours
    —-

    Rotator Cuff Exercises
     
     
    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    12 x 35 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    16-15-14, 14-12-12, 12-11-11 x 45-35-25
    Rope Triceps Pushdown
    14-13-12, 14-13-12, 14-12-11 x 80-70-60
    Standing Cable Tri Extension
    12-10, 10-10, 10-9  x 45-35 - UP 10
     
    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    13-11, 12-11, 11-10 x 15-5
    Cable Upright Row
    12-11, 11-10, 10-10 x 70-60
    Face Pulls
    12-11, 11-10,10-10 x 70-60
    Behind Back Smith Shrugs
    11,10,10 x 65
     
    --
    Smith Hip Thrust
    12
     
    Hypetextensions
    --
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #6588
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 15, 2022 - Legs
     
    Sleep 6 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-12, 13-10, 12-9 x 145-130
    Nautilus Lying Leg Curl
    10, 9, 8 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    13-10,11-10, 10-9 x 90-70
    Nautilus Leg Press
    13-11-11,11-10-10,10-9-9 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    13-11,12-10,10-9 x 100-80
    Seated Calf
    15,12,11 x 25 (no drop, yet)
     
    D.A.R.D. 3 sets

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

  19. #6589
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 16, 2022 - Back and Biceps
     
    Slept 7 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    13-11-11,10-9-8 ,9-9-9 x 125-100-75
    C-G T-Bar Rows
    9-9-8,9-7-7,8-8-7 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    11-11-11,9-9-9,7-7-7 x 45-35-25
    Cable E-Z Curl
    11-11-11,9-9-9,9-8-8 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

  20. #6590
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 17, 2022 - chest, tri, delts

    Slept 7 hours
    —-

    Rotator Cuff Exercises
     
     
    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    12 x 35 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    16-15-14, 14-12-12, 13-12-11 x 45-35-25
    Rope Triceps Pushdown
    14-13-12, 14-13-12, 14-12-11 x 80-70-60
    Standing Cable Tri Extension
    12-10, 10-10, 10-9  x 45-35 - UP 10
     
    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    13-11, 12-11, 11-10 x 15-5
    Cable Upright Row
    12-11, 11-10, 10-10 x 70-60
    Face Pulls
    12-11, 11-10,10-10 x 70-60
    Behind Back Smith Shrugs
    11,10,10 x 65
     
    --
    Smith Hip Thrust
    12
     
    Hypetextensions
    --
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #6591
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 18, 2022 - Legs
     
    Sleep 5.5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-12, 13-10, 12-9 x 145-130
    Nautilus Lying Leg Curl
    10, 9, 8 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    13-10,11-10, 10-9 x 90-70
    Nautilus Leg Press
    13-11-11,11-10-10,10-9-9 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    13-11,12-10,10-9 x 100-80
    Seated Calf
    15,12,11 x 25 (no drop, yet)
     
    D.A.R.D. 3 sets

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

  22. #6592
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 20, 2022 - Back and Biceps
     
    Slept 7.5 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    13-11-11,10-9-8 ,9-9-9 x 125-100-75
    C-G T-Bar Rows
    9-9-8,9-7-7,8-7-7 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    11-11-11,9-9-9,7-7-7 x 45-35-25
    Cable E-Z Curl
    12-11-11,10-9-9,9-8-8 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

  23. #6593
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 21, 2022 - chest, tri, delts

    Slept 7 hours
    —-

    Rotator Cuff Exercises
     
     
    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    12 x 35 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17-16-15, 14-13-12, 14-13-12 x 45-35-25
    Rope Triceps Pushdown
    15-13-12, 14-13-12, 14-12-11 x 80-70-60
    Standing Cable Tri Extension
    12-11, 11-10, 10-10  x 45-35
     

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

  24. #6594
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 22, 2022 - Legs
     
    Sleep 5.5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-12, 13-10, 12-10 x 145-130
    Nautilus Lying Leg Curl
    10, 10, 8 x 90 (no drop set)
     
    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    13-10,11-10, 10-9 x 90-70
    Nautilus Leg Press
    13-11-11,11-10-10,10-9-9 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    14-11,12-10,10-9 x 100-80
    Seated Calf
    15,13,11 x 25 (no drop, yet)
     
    D.A.R.D. 3 sets

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

  25. #6595
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 23, 2022 - Back and Biceps
     
    Slept 7 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    13-11-11,10-9-8 ,9-9-9 x 125-100-75
    C-G T-Bar Rows
    10-9-8,9-7-7,8-7-7 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    11-11-11,9-9-9,7-7-7 x 45-35-25
    Cable E-Z Curl
    12-11-11,10-9-9,9-9-9 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

  26. #6596
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 24, 2022 - chest, tri, delts

    Slept 6 hours
    —-

    Rotator Cuff Exercises
     
     
    CHEST
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    13 x 35 - (chest)
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    17-16-15, 15-13-12, 14-13-12 x 45-35-25
    Rope Triceps Pushdown
    15-14-12, 14-13-12, 14-13-12 x 80-70-60
    Standing Cable Tri Extension
    12-11, 11-11 11-10  x 45-35
     

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

  27. #6597
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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

    ‘Snapping Hip Syndrome’

    By ‘accident’ I found the culprit of the Snapping Hip Syndrome (SHS). I sat in the seat of the Nautilus Combo Leg Machine and the back support moved up (closer to me.

    This affected the Leg Extension, primarily because the Leg Press portion really didn’t change lever arms. The Leg Extension should move directly at the knee. IOW, imagine an invisible pin that goes in the middle of your knees through the center of the fulcrum of the leg extension. When the back support moved, it made this pin in the proper location. Previously there was the imaginary pin on the outside of my knee.

    This is what caused the SHS because it was in an overstretched position for the entirety of the movement. This, the origin of the quads had undue stress. Since it crosses the joint at the hip, this caused my issue.

    I have a separate leg extension machine but when I’m doing extreme drop sets with multiple exercises I really need to use this one that has both.

    Problem solved!
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #6598
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 25, 2022 - Legs
     
    Sleep 5.5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    14-12, 13-10, 13-10 x 145-130
    Nautilus Lying Leg Curl
    10, 10, 8 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
    13-11-11,11-10-10,10-9-9 x 140-120-100
     
     
    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    15-11,12-10,10-9 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

  29. #6599
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 26, 2022 - Back and Biceps
     
    Slept 7 hours
     
     
    COMPOUND SET - DROP SETS
    BACK
    ------
    Lat Pulldown
    14-11-11,10-9-8 ,9-9-9 x 125-100-75
    C-G T-Bar Rows
    10-9-8,9-8-7,8-7-7 x 65-55-45
     
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    11-11-11,9-9-9,9-9-9 x 45-35-25
    Cable E-Z Curl
    13-11-11,10-9-9,9-9-9 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

  30. #6600
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,362
    Rep Power: 2313
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 July 27, 2022 - chest, tri, delts

    Slept 5.5 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
    18-16-15, 15-13-12, 14-13-12 x 45-35-25
    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, 10-10 x 70-60
    Face Pulls
    13-11, 11-11,10-10 x 70-60
    Behind Back Smith Shrugs
    12,11,11 x 65
     
    --
    Smith Hip Thrust
    12
     
    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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