The League of Extraordinary Gentlemen

[kconnell]

Friday March 17, 2023 - Back and Biceps
 
Slept 7 hours
 

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
29-17-16,16-15-15 ,13-12-11 x 125-100-75
C-G T-Bar Rows
16-16-14 ,14-13-12,12-11-11 x 65-55-
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-16-15,15-14-13 x 45-35-25
Cable E-Z Curl
18-17-16,17-16-15,15-13-12 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Single-End Dumbbell
Scepter Knight - 18
Side-to-Side - 15
 
Ab Coaster -
 
—

[kconnell]

Monday March 20, 2023 - chest, tri, delts

Slept 6.5 hours
—-

Rotator Cuff Exercises-
 
 
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
20-19-18,19-19-18,17-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 17-16-15 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,14-14  x 45-35
 

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-12, 12-11 x 15-5
Cable Upright Row
15-14, 12-12, 12-11 x 70-60
Face Pulls
15-14, 12-12,12-11 x 70-60
Behind Back Smith Shrugs
16-15,13 x 65
 
--
Smith Hip Thrust - SKIPPED
10-8 x 65
 
Hypetextensions - Skipped
—

[kconnell]

Tuesday March 21, 2023 - Legs
 
Sleep 4 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-17, 17-15 x 145-130
Nautilus Lying Leg Curl
17, 16, 14 x 90 (no drop set)


QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-13 x 90-70
Nautilus Leg Press
20-19-18,19-17-15,15-15-13 x 140-120-100
 
 
CALVES — ONLY ONE SET(SKIPPED)
Did some light toes presses. Feeling better.

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
 — only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Wednesday March 22, 2023 - Back and Biceps
 
Slept 6 hours
 

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-17-16,16-15-15 ,14-12-11 x 125-100-75
C-G T-Bar Rows
16-16-14 ,14-13-12,12-11-11 x 65-55-
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-16-15,15-14-13 x 45-35-25
Cable E-Z Curl
18-17-16,17-16-15,15-13-12 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Single-End Dumbbell
Scepter Knight - 18
Side-to-Side - 15
 
Ab Coaster -
 
—

[kconnell]

Thursday March 23, 2023 - chest, tri, delts

Slept 6 hours
—-

Rotator Cuff Exercises-
 
 
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
20-19-18,19-19-18,28-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 28-16-15 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,15-14  x 45-35
 

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-12, 12-11 x 15-5
Cable Upright Row
15-14, 13-12, 12-11 x 70-60
Face Pulls
15-14, 13-12,12-11 x 70-60
Behind Back Smith Shrugs
17-16,13 x 65
 
--
Smith Hip Thrust - SKIPPED
10-8 x 65
 
Hypetextensions - Skipped
—

[kconnell]

Friday March 24, 2023 - Legs
 
Sleep 6 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-17, 17-16 x 145-130
Nautilus Lying Leg Curl
17, 16, 14 x 90 (no drop set)


QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-13 x 90-70
Nautilus Leg Press
20-19-18,19-17-15,16-15-14 x 140-120-100
 
 
CALVES — ONLY ONE SET(SKIPPED)
Did some light toes presses. Feeling better.

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
 — only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Saturday March 25, 2023 - Back and Biceps
 
Slept 5 hours
 

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-16,16-15-15 ,14-12-11 x 125-100-75
C-G T-Bar Rows
16-16-14 ,14-13-12,12-12-11 x 65-55-
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-16-15,15-14-13 x 45-35-25
Cable E-Z Curl
18-17-16,17-16-15,15-14-12 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Single-End Dumbbell
Scepter Knight - 18
Side-to-Side - 16
 
Ab Coaster -
 
—

[kconnell]

Monday March 27, 2023 - chest, tri, delts

Slept 5+1+1=7 hours
—-

Rotator Cuff Exercises-
 
 
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
 
TRICEPS - Superset, 20 seconds rest
Bench Dips
20-19-18,19-18-17,18-17-16 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 18-17-16 x 80-70-60
Standing Cable Tri Etension
18-18, 17-17,15-14  x 45-35
 

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-13, 12-11 x 15-5
Cable Upright Row
15-14, 13-12, 12-11 x 70-60
Face Pulls
15-14, 13-12,12-11 x 70-60
Behind Back Smith Shrugs
17-16,14 x 65
 
--
Smith Hip Thrust - SKIPPED
10-8 x 65
 
Hypetextensions - Skipped
—

[kconnell]

Tuesday March 28, 2023 - Legs
 
Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-17, 17-16 x 145-130
Nautilus Lying Leg Curl
17, 16, 15 x 90 (no drop set)


QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 16-14 x 90-70
Nautilus Leg Press
20-19-18,19-17-15,16-15-14 x 140-120-100
 
 
CALVES — ONLY ONE SET(SKIPPED)
Did some light stretching

-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-16 [,11-9,10-8 ] x 110-90 -
Seated Calf
16 [,11,10 ] x 35 (no drop, yet) -
 — only 1 set. Calves still tender

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

[kconnell]

Wednesday March 29, 2023 - Back and Biceps
 
Slept 6.5 hours
 

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
19-18-17,16-15-15 ,14-12-11 x 125-100-75
C-G T-Bar Rows
16-16-14 ,14-13-12,12-12-11 x 65-55-
Stretch Between ~8 seconds each set
 
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
19-18-17,17-16-15,15-14-13 x 45-35-25
Cable E-Z Curl
19-18-17,17-16-15,15-14-13 x 45-35-25
    
 
Farmers Walk -
60-60 seconds x 45-35
 
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Single-End Dumbbell
Scepter Knight - 18
Side-to-Side - 16
 
Ab Coaster -
 
—