The League of Extraordinary Gentlemen

[kconnell]

Thursday April 8, 2021 - Chest, Triceps & Delts

Slept 4+3=7 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — Not SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
13,12,12 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Friday April 9, 2021 - Legs

Sleep 6 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
16,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
9,9,9,9 x 270 - UP 20


Nautilus Leg Extension
15,15,15,14 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Saturday April 10, 2021 - Back and Biceps

4+2=6 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
13,12 x 140

BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -


E-Z Reverse Curl
16,16.16,15 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Monday April 12, 2021 - Chest, Triceps & Delts

Slept 6 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
14,12,12 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Tuesday April 13, 2021 - Legs

Sleep 7 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
16,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
10,10,10,9 x 270 - UP 20


Nautilus Leg Extension
15,15,15,14 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Wednesday April 14, 2021 - Back and Biceps

6 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
13,12 x 140

BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -


E-Z Reverse Curl
16,16.16,15 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Thursday April 15, 2021 - Chest, Triceps & Delts

Slept 5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
14,13,12 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Friday April 16, 2021 - Legs

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
18,16 x 90 - UP next time
Seated Leg Curl
16,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
12,11,10,10 x 270 - UP 20


Nautilus Leg Extension
15,15,15,15 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Saturday April 17, 2021 - Back and Biceps

6 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
13,12 x 140

BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -


E-Z Reverse Curl
17,16.16,15 x 50

Zottman Curls
12,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Monday April 19, 2021 - Chest, Triceps & Delts

Slept 1+6=7 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
14,13,13 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Tuesday April 20, 2021 - Legs

Sleep 2+2+2=6 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
10,10 x 90 - UP 10
Seated Leg Curl
16,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
12,12,10,10 x 270 - UP 20


Nautilus Leg Extension
15,15,15,15 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Wednesday April 21 2021 - Back and Biceps

7 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
13,12 x 140

BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
12,11 x 70 -


E-Z Reverse Curl
17,16.16,16 x 50

Zottman Curls
13,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Thursday April 22, 2021 - Chest, Triceps & Delts

Slept 6 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
15,13,13 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Friday April 23, 2021 - Legs

Sleep 5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,10 x 90 - UP 10
Seated Leg Curl
16,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
13,12,12,11 x 270 - UP 20


Nautilus Leg Extension
15,15,15,15 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board

Single leg negative standing calf x body weight- 13

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Saturday April 24 2021 - Back and Biceps

7.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
13,12 x 140

BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
13,11 x 70 -


E-Z Reverse Curl
17,16.16,16 x 50

Zottman Curls
13,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Sunday April 25, 2021 - Chest, Triceps & Delts

Slept 4+1=5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
15,14,13 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Monday April 26, 2021 - Legs

Sleep 4+2=6 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,11 x 90 - UP 10
Seated Leg Curl
16,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
13,13,12,11 x 270


Nautilus Leg Extension
15,15,15,15 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board

Single leg negative standing calf x body weight- 13

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Tuesday April 27 2021 - Back and Biceps

7 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
14,12 x 140

BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
13,11 x 70 -


E-Z Reverse Curl
17,16.16,16 x 50

Zottman Curls
13,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Wednesday April 28, 2021 - Chest, Triceps & Delts

Slept 5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
15,14,14 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Thursday April 29, 2021 - Legs

Sleep 7 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,11 x 90 - UP 10
Seated Leg Curl
16,15 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
14,14,13,13 x 270


Nautilus Leg Extension
15,15,15,15 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board

Single leg negative standing calf x body weight- 13

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Friday April 30 2021 - Back and Biceps

6,5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,13,13 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
14,12 x 140

BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
13,11 x 70 -


E-Z Reverse Curl
17,16.16,16 x 50

Zottman Curls
13,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
—

[kconnell]

Saturday May 1, 2021 - Chest, Triceps & Delts

Slept 6 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
15,15,14 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Monday May 3, 2021 - Legs

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,11 x 90 -
Seated Leg Curl
16,16 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,14,13,13 x 270


Nautilus Leg Extension
15,15,15,15 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board

Single leg negative standing calf x body weight- 13

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Tuesday May 4 2021 - Back and Biceps

5.5+1.5=7 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,13,13 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
14,12 x 140

BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
13,12 x 70 -


E-Z Reverse Curl
17,16.16,16 x 50

Zottman Curls
13,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
-

[kconnell]

Wednesday May 5, 2021 - Chest, Triceps & Delts

Slept 5+1=6 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
15,15,14 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,19 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Thursday May Friday , 2021

Sleep 5.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,11 x 90 -
Seated Leg Curl
17,16 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,13,13 x 270


Nautilus Leg Extension
15,15,15,15 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board

Single leg negative standing calf x body weight- 13

5 sets DARD (added 2.5 lbs)

Ab Coaster Psoas Stretch

—

[kconnell]

Friday May 7 2021 - Back and Biceps

7.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,13,13 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
14,12 x 140

BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
13,12 x 70 -


E-Z Reverse Curl
17,16.16,16 x 50

Zottman Curls
13,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
-

[kconnell]

Saturday May 8, 2021 - Chest, Triceps & Delts

Slept 6.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
15,15,14 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,19 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Friday Monday May 10 , 2021

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,11 x 90 -
Seated Leg Curl
17,16 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,15,13 x 270


Nautilus Leg Extension
15,15,15,15 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board

5 sets DARD (added 2.5 lbs)

-

[kconnell]

Tuesday May 11, 2021 - Back and Biceps

5.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,13,13 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
14,12 x 140

BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
14,12 x 70 -


E-Z Reverse Curl
17,16.16,16 x 50

Zottman Curls
13,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.
-