The League of Extraordinary Gentlemen

[kconnell]

I'd rather chew on broken glass than count calories and weigh food.
All calories are not equal, anyways. Eat only according to the needs of the body and don't eat junk.

I agree. You are what you eat.

[kconnell]

Friday September 13, 2019 - Back and Biceps

Slept 7.5 hours

All sets have 2 seconds peak contraction with 3 second cadence

BACk
------
Seated Row
13,12,11 x 125
T-Bar Rows
11,9 x 125


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
12,10,9 x 45
Cable Preacher Curl
12,12 x 55

Farmers Walk -
60-30 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster -
19-13-10

—

Felt good. Still more work on the shed but having one side and the roof nearly 200% done is a great accomplishment and I’ll go slower. The door may not even be done this month as I’m not sure what kind I want.

[kconnell]

Monday September 14, 2019 - Chest, Triceps & Delts

Slept 6+1=7 hours

Lighter weight but concentrate on form. Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff Exercises - The stiff-arm rear row helps the most in my case


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
16,13 @ 6th lug (45 degrees)
Flat Cable Tri Extension
12,11,10 x 80
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,8 x 25 (no ‘pour’)
Smith BNP
8,7 x 90
Arnold Press - 3 sec tempo
9,7 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions

—
One or both of the last shoulder exercises may need to go -- too stressing on the chest (Costo-Chondral) area, especially the Behind Neck Press (BNP).

[kconnell]

Monday September 16, 2019 - Legs

Sleep 6 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,12 x 70
SLDs
12,10 x 135

QUADRICEPS
-----
Smith Squats
13,13,12 x 155

— SKIPPED LEG PRESS
45-Degree Leg Press
16,16 x 405. — up next time

CALVES
————
Seated Calf
19,17,15 x 100
Standing Calf
14,12 x 110

Ab Coaster - Straight
25-18-14

[kconnell]

Tuesday September 17, 2019 - Back and Biceps

Slept 6.5 hours

All sets have 2 seconds peak contraction with 3 second cadence

BACk
------
Seated Row
14,12,11 x 125
T-Bar Rows
11,9 x 125


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,11,10 x 45
Cable Preacher Curl
12,11 x 55

Farmers Walk -
60-30 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster -
19-13-10

—
Solid!

[kconnell]

Wednesday September 18, 2019 - Chest, Triceps & Delts

Slept 6.5 hours

Lighter weight but concentrate on form. Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff Exercises -


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,14 @ 6th lug (45 degrees)
— next time drop to position 4
Flat Cable Tri Extension
14,11,10 x 80
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,8 x 25 (no ‘pour’)
Smith BNP
8,7 x 90
Arnold Press - 3 sec tempo
9,8 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions

—

[kconnell]

Thursday September 19, 2019 - Legs

Sleep 6 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,12 x 70
SLDs
8,6 x 155 - UP 20

QUADRICEPS
-----
Smith Squats
16,14,14 x 155 - UP next time

— SKIPPED LEG PRESS
45-Degree Leg Press
16,16 x 405. — up next time

CALVES
————
Seated Calf
19,18,15 x 100
Standing Calf
15,12 x 110

Ab Coaster - Straight
25-18-14

—

Cut Leg Press again. I should finish most of the shed extension except the doors today.

[kconnell]

Friday September 20, 2019 - Back and Biceps

Slept 5.5 hours

All sets have 2 seconds peak contraction with 3 second cadence

BACk
------
Seated Row
14,12,11 x 125
T-Bar Rows
11,9 x 125


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,11,10 x 45
Cable Preacher Curl
12,11 x 55

Farmers Walk -
60-30 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster -
19-13-10

—

[kconnell]

Saturday September 21, 2019 - Chest, Triceps & Delts

Slept 6.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff Exercises -


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
10,8 @ 4th lug (30 degrees)
Flat Cable Tri Extension
14,12,11 x 80
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,8 x 25 (no ‘pour’)
Smith BNP
8,8 x 90
Arnold Press - 3 sec tempo
9,8 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions

—

[kconnell]

Monday September 23, 2019 - Legs

Sleep 7 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13 x 70
SLDs
8,7 x 155

QUADRICEPS
-----
Smith Squats
9,8,8 x 185 - UP 20. Still high concentration

LEG PRESS
45-Degree Leg Press
10,10 x 430. — up 25

CALVES
————
Seated Calf
19,18,16 x 100
Standing Calf
14,12 x 110

Ab Coaster - Straight
25-18-14

—

[kconnell]

Tuesday September 24, 2019 - Back and Biceps

Slept 5.5 hours

All sets have 2 seconds peak contraction with 3 second cadence

BACk
------
Seated Row
14,12,10 x 125
T-Bar Rows
11,10 x 125


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,12,10 x 45
Cable Preacher Curl
12,11 x 55

Farmers Walk -
60-45 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10

—

[kconnell]

Wednesday September 25, 2019 - Chest, Triceps & Delts

Slept 6 hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff Exercises -
Was wanting to figure out a more direct exercise for my rotator cuff (left has been giving me problems for a while). Although I do some high cable work, today I did low cable laterals where I stand perpendicular to the weight and pull up and back. I had to drop to 10 pounds and that made me think I found it. After working the set, I knew it directly hit the area. Did 3-4 sets spread throughout. The BNPs felt better than they have for a year.



CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
10,10 @ 4th lug (30 degrees)
Flat Cable Tri Extension
14,13, ,11 x 80
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,8 x 25 (no ‘pour’)
Smith BNP
8,8 x 90
Arnold Press - 3 sec tempo
10,8 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions

—

[kconnell]

Friday September 27, 2019 - Legs

Sleep 8.5 hours but up 4-5 times through the night

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13 x 70
SLDs
9.8 x 155

QUADRICEPS
-----
Smith Squats
10,9,9 x 185 -

LEG PRESS
45-Degree Leg Press
12,11,11,10 x 430. — added additional set

CALVES
————
Seated Calf
19,18,16 x 100
Standing Calf
14,13,12 x 110 - added a set

Ab Coaster - Straight
25-18-14

—

[kconnell]

Saturday September 28, 2019 - Back and Biceps

Slept 5.5 hours

All sets have 2 seconds peak contraction with 3 second cadence

BACk
------
Seated Row
14,12,11 x 125
T-Bar Rows
11,10 x 125


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,12,11 x 45
Cable Preacher Curl
12,11 x 55

Farmers Walk -
60-45 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10

—

[kconnell]

Monday September 30, 2019 - Chest, Triceps & Delts

Slept ??? hours Worst night in my life, except maybe when I had the full-bore flu. Got something wrong but see a doctor PA) tomorrow. Was up every hour to 1.5 hour. Let’s say I won’t do legs in the next couple of days. Actually I’m surprised I was able to match what I did last time for triceps and delts.

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff Exercises
1-arm cable laterals and bent-over laterals really have helped. An 80% decrease in ‘weird’ pain since doing these.



CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
10,10 @ 4th lug (30 degrees)
Flat Cable Tri Extension
14,13, ,11 x 80
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,8 x 25 (no ‘pour’)
Smith BNP — SKIPPED
8,8 x 90
Arnold Press - 3 sec tempo
10,8 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions - SKIPPED

—

[kconnell]

Friday October 3, 2019 - Legs

Sleep 6 hours

Been sick (infection). On antibiotics and feel much better

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13 x 70
SLDs
10,9 x 155

QUADRICEPS
-----
Smith Squats
10,10,9 x 185 -

LEG PRESS — SKIPPED
45-Degree Leg Press
12,11,11,10 x 430. — added additional set

CALVES
————
Seated Calf
19,18,16 x 100
Standing Calf
14,13 x 110 - add back a set next time

Ab Coaster - Straight — SKIPPED
25-18-14

—

[kconnell]

Saturday October 5,2019 - Back and Biceps

Slept 5+1=6 hours

All sets have 2 seconds peak contraction with 3 second cadence

BACk
------
Seated Row
14,12,11 x 125
T-Bar Rows
12,10 x 125


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,13,11 x 45
Cable Preacher Curl
12,11 x 55

Farmers Walk - SKIPPED
60-45 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10. SKIPPED

[kconnell]

Monday October 7, 2019 - Chest, Triceps & Delts
Slept 7.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises



CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
16,10 @ 4th lug (30 degrees)
Flat Cable Tri Extension
15,13, 12x 80
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
11,9,8 x 25 (no ‘pour’)
Smith BNP — SKIPPED
8,8 x 90
Arnold Press - 3 sec tempo
10,9 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions -

—
Feeling much better

[kconnell]

Tuesday October 8, 2019 - Legs

Sleep 4.5+1.5=6 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 70
SLDs
12,10 x 155

QUADRICEPS
-----
Smith Squats
12,12,10 x 185 -

LEG PRESS —
45-Degree Leg Press
14,12,12,10 x 430. —

CALVES
————
Seated Calf
19,18,16 x 100
Standing Calf
14,13 x 110 - add back a set next time

Ab Coaster - Straight — SKIPPED
25-18-14

—

Weights felt lighter

[kconnell]

Wednesday October 9,2019 - Back and Biceps

Slept 5+1.5=6.5 hours

All sets have 2 seconds peak contraction with 3 second cadence

BACk
------
Seated Row
14,12,12 x 125
T-Bar Rows
12,11 x 125


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,13,11 x 45
Cable Preacher Curl
13,11 x 55

Farmers Walk - SKIPPED
60-45 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10. SKIPPED

[kconnell]

Thursday October 10, 2019 - Chest, Triceps & Delts

Slept 4+2=6 hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises



CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,12 @ 4th lug (30 degrees)
—next time drop lower
Flat Cable Tri Extension
16,24,12 x 80
- up next time
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
11,10,8 x 25 (no ‘pour’)
Smith BNP — SKIPPED
8,8 x 90
Arnold Press - 3 sec tempo
10,9 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions -

—

[kconnell]

Friday October 11, 2019 - Legs

Sleep 7 5=6 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,13 x 70
SLDs
12,11 x 155

QUADRICEPS
-----
Smith Squats
12,12,10 x 185 -

LEG PRESS — SKIPPED
45-Degree Leg Press
14,12,12,10 x 430. —

CALVES
————
Seated Calf
19,18,16 x 100
Standing Calf
15,13 x 110 - add back a set next time

Ab Coaster - Straight — SKIPPED
25-18-14

—

[kconnell]

Saturday October 12, 2019 - Back and Biceps

Slept 4+1=5 hours. 3 hour gap

All sets have 2 seconds peak contraction with 3 second cadence

BACk
------
Seated Row
14,13,12 x 125
T-Bar Rows
12,11 x 125


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,13,11 x 45
Cable Preacher Curl
13,12 x 55

Farmers Walk - SKIPPED
60-45 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10. SKIPPED

[kconnell]

Monday October 14, 2019 - Chest, Triceps & Delts

Slept 7 hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises



CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,12 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
9,7,6x 90
- up 10
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
11,10,9 x 25 (no ‘pour’)
Smith BNP — SKIPPED
8,8 x 90
Arnold Press - 3 sec tempo
11,9 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions -

—

[kconnell]

Tuesday October 15, 2019 - Legs

Sleep 3+4=7 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,13 x 70
SLDs
12,11 x 155

QUADRICEPS
-----
Smith Squats
13,12,10 x 185 -

LEG PRESS — SKIPPED
45-Degree Leg Press
15,13,13,12 x 430. —

CALVES
————
Seated Calf
20,17,16 x 100
Standing Calf
15,13,12 x 110

Ab Coaster - Straight — SKIPPED
25-18-14

—

[kconnell]

Wednesday October 16, 2019 - Back and Biceps

Slept 6 hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACk
------
Seated Row
15,13,12 x 125
T-Bar Rows
13,11 x 125


BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
11,8,8 x 55
Cable Preacher Curl
14,12 x 55

Farmers Walk - SKIPPED
60-45 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10.

[kconnell]

Monday October 21, 2019 - Chest, Triceps & Delts

Slept 5+1=6 hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises



CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
12,11 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
9,7,6 x 90
— May add kickbacks later

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
11,10,9 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,8 x 90
Arnold Press - 3 sec tempo
11,9 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions -

[JohnButz]

Right back into the groove after your trip I see. Great to finally meet you and The Mrs. in person. Thanks for stopping in to visit! The painting is getting many compliments and admiration. Thanks Brother!

[kconnell]

Right back into the groove after your trip I see. Great to finally meet you and The Mrs. in person. Thanks for stopping in to visit! The painting is getting many compliments and admiration. Thanks Brother!

Thanks. I painted that one just for you 4 weeks ago. I knew there would be ‘color’ in the trees and tried to add that. Mountains and water are my favorite.

I thoroughly enjoyed our visit but would’ve really liked to talk more but understand that business must come first. Let me know ahead of time if you want to FaceTime. I should be free before you open all this week.

We enjoyed your pizza (and dessert). In fact, I like to give credit where due to places so I reviewed you on yelp and made sure you are listed on TripAdvisor but I still need to review you there.

[kconnell]

Tuesday October 15, 2019 - Legs

Sleep 2+1+1+0.5=4.5 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,13 x 70
SLDs
12,11 x 155

QUADRICEPS
-----
Smith Squats
14,12,10 x 185 -

LEG PRESS — SKIPPED
45-Degree Leg Press
15,13,13,12 x 430. —

CALVES
————
Seated Calf
20,17,16 x 100
Standing Calf
15,13,12 x 110

Ab Coaster - Straight
25-18-14

—
Wanted to do leg press but didn’t have gas with terrible sleep pattern