The League of Extraordinary Gentlemen

[kconnell]

Saturday June 22, 2019 - Chest, Triceps & Delts

Slept 4.5+1=5.5 hours

Rotator Cuff Exercises


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

TRICEPS - Superset, 20 seconds rest
Bench Dips
18-14-14,17-14-14,14-12-12 x 115-80-45
Rope Triceps Pushdown
18-14,14-11,14-11 x 100-75
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
12-10,10-9,8-7 x 35-25
Cable Upright Row
14-11,12-9,10-9 x 100-75
Face Pulls
14-11,12-9,10-9 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

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

Hypetextensions

—

[kconnell]

Monday June 24, 2019 - Legs

Sleep 4.5+3=7.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-14,15-12,13-11 x 175-145
Nautilus Lying Leg Curl
14, 14, 13 x 60 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-10,13-10 x 130-100
Nautilus Leg Press
13-11-9,12-9-8,10-7-7 x 180-150-130


CALVES
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
18-12-11,14-10-8,12-7-6 x 170-140-120
Seated Calf
17-15, 15-11, 12-10 x 100-75

Ab Coaster - Straight
25-18-14

—

[kconnell]

Tuesday June 25, 2019 - Back and Biceps

Slept 6.5 hours.

COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-11-11,11-9-9,10-8-8 x 150-125-100
T-Bar Rows
10-9,9-9,7-8 x 90-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
19-15,15-11,12-9 x 40-30
Cable E-Z Curl
17-12-12,14-11-10,12-9-9 x 65-55-45


Farmers Walk -
45-40 seconds x 70-50

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

Ab Coaster -
19-13-10 - Alternating

—

[kconnell]

Wednesday June 26, 2019 - Chest, Triceps & Delts

Slept 5 hours

Rotator Cuff Exercises


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

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-15-15,18-15-15,15-12-12 x 115-80-45
— up next time
Rope Triceps Pushdown
19-15,15-11,15-12 x 100-75
- up next time
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
12-10,10-9,9-8 x 35-25
- up next time
Cable Upright Row
14-12,13-11,11-9 x 100-75
- up next time
Face Pulls
14-12,13-11,11-9 x 100-75
- up next time
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

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

Hypetextensions

—

[kconnell]

Thursday June 27, 2019 - Legs

Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-14,16-12,13-11 x 175-145
Nautilus Lying Leg Curl
15, 14, 13 x 60 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-10,13-10 x 130-100
Nautilus Leg Press
14-11-11,13-9-8,11-9-7 x 180-150-130


CALVES
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
19-12-11,15-9-7,12-7-6 x 170-140-120
Seated Calf
17-15, 15-11, 12-10 x 100-75

Ab Coaster - Straight
25-18-14

—

[kconnell]

Friday June 28, 2019 - Back and Biceps

Slept 7 hours.

COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-11-11,10-9-9,10-8-9 x 150-125-100
T-Bar Rows
11-9,9-9,9-8 x 90-55

Stretch Between ~8 seconds each set

— Hopefully I fixed my latoull. Been having a problem with the area that slides where the pressure is in the front. I have these ‘glides’ that stick on but on the top front the glide doesn’t stay. So I drilled a hole through it and the carriage and put a recessed tiny bolt through it.

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
11-9,10-8,9-8 x 45-35
— UP 5 each
Cable E-Z Curl
17-12-12,14-11-10,12-10-9 x 65-55-45


Farmers Walk -
60-30 seconds x 65-45

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

Ab Coaster -
19-13-10 - Alternating

—

[kconnell]

Saturday June 29, 2019 - Chest, Triceps & Delts

Slept 4.5+2.5=7 hours

Rotator Cuff Exercises


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

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-16-15,18-15-15,15-12-12 x 115-80-45
Rope Triceps Pushdown
19-15,15-11,15-12 x 100-75
- up next time (forgot this time)
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
7-5,6-5,5-5 x 45-35
- up 5 each
Cable Upright Row
9-7,8-8,7-7 x 100-75
- up 10 each
Face Pulls
9-7,8-8,7-7 x 100-75
- up 10 each
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

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

Hypetextensions

—woo hoo!

[kconnell]

Sunday June 30, 2019 - Legs

Sleep 3.5+3=6.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-15,16-12,13-11 x 175-145
Nautilus Lying Leg Curl
15, 14, 13 x 60 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
15-12-11,13-11-11,12-10-10 x 180-150-130


CALVES —. Postponed. No time
But left here for copy/paste next time
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
19-12-11,15-9-7,12-7-6 x 170-140-120
Seated Calf
17-15, 15-11, 12-10 x 100-75

Ab Coaster - Straight
25-18-14

—

[kconnell]

Monday July 1, 2019 - Back and Biceps

— also calves

Slept 3+3=6 hours.

CALVES —. Postponed from yesterday
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
19-13-11,15-9-8,12-8-7 x 170-140-120
Seated Calf
17-15, 15-11, 12-10 x 100-75


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-11-11,10-9-9,10-8-9 x 150-125-100
T-Bar Rows
11-9,10-9,9-8 x 90-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
12-9,10-8,9-8 x 45-35
Cable E-Z Curl
17-12-12,14-10-10,13-10-9 x 65-55-45


Farmers Walk -
60-30 seconds x 65-45

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

Ab Coaster -
19-13-10 - Alternating

—

[kconnell]

Tuesday July 2, 2019 - Chest, Triceps & Delts

Slept 4.5+2+2=8.5 hours

Rotator Cuff Exercises


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

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-17-15,18-15-15,15-12-13 x 115-80-45
Rope Triceps Pushdown
12-10,110-10,11-10 x 110-85
- up 10 each
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
7-5,6-6,5-5 x 45-35
Cable Upright Row
9-7,8-8,7-7 x 100-75
Face Pulls
9-7,8-8,7-7 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

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

Hypetextensions

—

[kconnell]

Wednesday July 3, 2019 - Legs

Sleep 5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-15,16-12,14-11 x 175-145
Nautilus Lying Leg Curl
9, 9, 8 x 70 (no drop set)
— UP 10

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
16-11-11,13-11-11,13-11-11 x 180-150-130


CALVES —. Postponed. No time
But left here for copy/paste next time
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
19-14-13,15-9-8,12-9-7 x 170-140-120
Seated Calf
18-15, 15-11, 12-10 x 100-75

Ab Coaster - Straight
25-18-14

—

[kconnell]

Thursday July 4, 2019 - Back and Biceps

Slept 6.5 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-11-11,10-9-9,10-8-9 x 150-125-100
T-Bar Rows
11-9,10-9,9-8 x 90-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
12-9,11-8,9-8 x 45-35
Cable E-Z Curl
17-12-12,14-11-11,13-10-9 x 65-55-45


Farmers Walk -
60-30 seconds x 65-45

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

Ab Coaster -
19-13-10 - Alternating

—

Happy Independence Day

[kconnell]

Friday July 5, 2019 - Chest, Triceps & Delts

Slept 6+1=7 hours

Rotator Cuff Exercises


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

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-17-16,17-15-15,16-13-12 x 115-80-45
Rope Triceps Pushdown
12-11,11-10,11-10 x 110-85
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
7-6,6-6,5-5 x 45-35
Cable Upright Row
9-8,8-8,7-7 x 100-75
Face Pulls
9-8,8-8,7-7 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

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

Hypetextensions

—

[kconnell]

Saturday July 6, 2019 - Legs

Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-15,16-12,14-12 x 175-145
Nautilus Lying Leg Curl
10, 9, 8 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
16-12-11,13-11-11,13-11-11 x 180-150-130


CALVES —. Postponed. No time
But left here for copy/paste next time
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
19-14-13,15-11-9,12-9-8 x 170-140-120
Seated Calf
18-14, 15-11, 13-10 x 100-75

Ab Coaster - Straight
25-18-14

—

[kconnell]

Monday July 8, 2019 - Back and Biceps

Slept 4+3.5=7.5 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-11-11,11-9-9,10-8-9 x 150-125-100
T-Bar Rows
11-10,10-9,9-8 x 90-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
12-10,11-9,9-9 x 45-35
Cable E-Z Curl
17-13-12,14-12-11,13-10-10 x 65-55-45


Farmers Walk -
60-30 seconds x 65-45

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

Ab Coaster -
19-13-10

[kconnell]

Tuesday July 9, 2019 - Chest, Triceps & Delts

Slept 3+3.5=6.5 hours

Rotator Cuff Exercises


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

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-17-16,17-16-15,16-13-13 x 115-80-45
Rope Triceps Pushdown
12-11,11-10,11-10 x 110-85
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
7-6,6-6,6-5 x 45-35
Cable Upright Row
10-8,8-8,7-7 x 100-75
Face Pulls
10-8,8-8,7-7 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

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

Hypetextensions

[kconnell]

Wednesday July 10, 2019 - Legs

Sleep 3.5+3=6.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-15,16-13,14-12 x 175-145
Nautilus Lying Leg Curl
10, 9, 8 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
16-12-12,13-12-11,13-12-11 x 180-150-130


CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
20-15-13,16-12-11,13-12-11 x 170-140-120
- UP next time
Seated Calf
18-14, 15-11, 14-10 x 100-75

Ab Coaster - Straight
25-18-14

—

[kconnell]

Thursday July 11, 2019 - Back and Biceps

Slept 6 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-11-11,11-9-9,10-8-9 x 150-125-100
T-Bar Rows
11-10,10-9,9-8 x 90-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
12-10,12-9,10-9 x 45-35
Cable E-Z Curl
18-13-13,14-12-12,14-10-10 x 65-55-45


Farmers Walk -
60-30 seconds x 65-45

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

Ab Coaster -
19-13-10

[JohnButz]

Doing great work in here Brother! I emailed you back, but I'm not sure if you got it. I started a new thread a while back, and actually ran into the same problem with errors, but did find a workaround.

[kconnell]

Friday July 12, 2019 - Chest, Triceps & Delts

Slept 4.5 hours

Rotator Cuff Exercises


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

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-17-16,17-16-15616-13-13 x 115-80-45
Rope Triceps Pushdown
12-11,11-10,11-10 x 110-85
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
7-7,6-6,6-5 x 45-35
Cable Upright Row
11-8,8-8,7-7 x 100-75
Face Pulls
11-8,8-8,7-7 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

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

Hypetextensions

[kconnell]

Glad you are back and found a workaround. I sent a text to Lisa and she confirmed you decompressed a bit from social media. I didn’t get the email but let me check the junk folder...

How’s business?

[JohnButz]

Glad you are back and found a workaround. I sent a text to Lisa and she confirmed you decompressed a bit from social media. I didn’t get the email but let me check the junk folder...

How’s business?

Business is excellent! I scaled down the menu a bit. Working a ton, but very happy to be back where I belong. I deleted FB, just wasn't enjoying it anymore. Hope you and the family are well. I appreciate the check-in.

[kconnell]

Business is excellent! I scaled down the menu a bit. Working a ton, but very happy to be back where I belong. I deleted FB, just wasn't enjoying it anymore. Hope you and the family are well. I appreciate the check-in.

I saw you deleted FB but was also inactive here. I was just concerned you weren’t ‘mad at the world’ or anything!

Glad the restaurant is doing well. I still want to come up that way and eat there, see you and Lisa, etc.

What’s your favorite thing on the menu?

For me, things are roughly the same. I have been doing some PRs with some of the exercises for reps. IOW, heaviest weight used for reps. I’ve gotten back into some old hobbies and been spending more time with the family.

I never received your email, BTW.

[kconnell]

Saturday July 16, 2019 - Legs

Sleep 5+3.5=8.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-15,16-13,15-12 x 175-145
Nautilus Lying Leg Curl
10, 9, 9 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
17-12-12,14-12-10,13-11-10 x 180-150-130


CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
10-1-08,9-7-6,9-7-6 x 180-150-130
- UP 10 each
Seated Calf
18-14, 15-11, 15-10 x 100-75

Ab Coaster - Straight
25-18-14

—

Other than last night, I haven’t slept well. Thursday I started burning a couple of huge trees that I dropped over a year ago. I didn’t want the fire to spread so I didn’t sleep well (4.5 hours). So I’ve been under some stress. My right eye twitches occasionally and it feels like I’m getting a fever blister on my lip. All indications of high stress. I plan for a Sunday afternoon nap. I think I need a Delia’s from the weights too but will probably put that off a month. Still making some gains.

[JohnButz]

I saw you deleted FB but was also inactive here. I was just concerned you weren’t ‘mad at the world’ or anything!

Glad the restaurant is doing well. I still want to come up that way and eat there, see you and Lisa, etc.

What’s your favorite thing on the menu?

For me, things are roughly the same. I have been doing some PRs with some of the exercises for reps. IOW, heaviest weight used for reps. I’ve gotten back into some old hobbies and been spending more time with the family.

I never received your email, BTW.

Yeah Brother, I just grew tired of social media in general. I'll post an occasional training vid on instagram, but that's about all. It would be awesome to have you visit!

Saturday July 16, 2019 - Legs

Sleep 5+3.5=8.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-15,16-13,15-12 x 175-145
Nautilus Lying Leg Curl
10, 9, 9 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
17-12-12,14-12-10,13-11-10 x 180-150-130


CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
10-1-08,9-7-6,9-7-6 x 180-150-130
- UP 10 each
Seated Calf
18-14, 15-11, 15-10 x 100-75

Ab Coaster - Straight
25-18-14

—

Other than last night, I haven’t slept well. Thursday I started burning a couple of huge trees that I dropped over a year ago. I didn’t want the fire to spread so I didn’t sleep well (4.5 hours). So I’ve been under some stress. My right eye twitches occasionally and it feels like I’m getting a fever blister on my lip. All indications of high stress. I plan for a Sunday afternoon nap. I think I need a Delia’s from the weights too but will probably put that off a month. Still making some gains.

Still making gains despite less than ideal circumstances! The deload might be wise. Try to get some rest this weekend if you can. Your workouts are looking Great!

[kconnell]

Yeah Brother, I just grew tired of social media in general. I'll post an occasional training vid on instagram, but that's about all. It would be awesome to have you visit!





Still making gains despite less than ideal circumstances! The deload might be wise. Try to get some rest this weekend if you can. Your workouts are looking Great!

Thanks John. Well I’m on a forced deload. I was burning a few large downed trees and had to move some of them. Let’s just say a guy nearly 60 (did I say that??) shouldn’t be picking up large branches and throwing them around. Basically it’s my left bicep. Sorest it’s ever been. Last night I tried to move some more that didn’t burn. Yep. That’s what did it. No back/biceps work for a while and one more day off in general.

[kconnell]

Wednesday July 17, 2019 - Chest, Triceps & Delts

Slept 6+1=7 hours

Rotator Cuff Exercises

****
Left bicep is better; however, I can tell it’s not healed. Besides Monday it felt better and I moved more logs and reinjured it, so I knew exactly what caused it. Dropped weight considerably on the bench dips because the biceps shorten at the low end. Kept weight same on push downs. Skipped shoulders because every exercise has at least static biceps work, especially the lateral head.

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

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-20, 18-18, 18-18 x 80-45
Rope Triceps Pushdown
12-11,11-10,11-10 x 110-85
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

Skipped shoulders

SHOULDERS - Superset 20 seconds rest
Lateral Raises
7-7,6-6,6-5 x 45-35
Cable Upright Row
11-8,8-8,7-7 x 100-75
Face Pulls
11-8,8-8,7-7 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

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

Hypetextensions

[kconnell]

Friday July 19, 2019 - Legs

Sleep 6.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-15,16-13,15-12 x 175-145
Nautilus Lying Leg Curl
10, 10, 9 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
17-12-12,15-12-10,13-14-11 x 180-150-130


CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
11-9-9,9-7-6,9-7-6 x 180-150-130
Seated Calf
18-14, 15-11, 15-12 x 100-75

Ab Coaster - Straight
25-18-14

—

Wasn’t really ‘into it’ but ended up pretty good workout. My left bicep was hurting again when I woke. I think it cramped because I had my arms close in. Took a while but it actually feels some better now after the leg workout. I still won’t do a back/bicep workout this week. Actually since I have other commitments I may not workout the remainder of this week.

[kconnell]

Friday July 19, 2019 - Chest, Triceps & Delts

Slept 6.5 hours

Left bicep felt much better but I’m still not going to exercise it directly. So I decided to do triceps and delta. Did full amount except the first weight on lateral raises.


Rotator Cuff Exercises


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

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-17-16,17-16-15616-13-13 x 115-80-45
Rope Triceps Pushdown
12-11,11-11,10-10 x 110-85
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9,7, 7 x 35
Cable Upright Row
11-8,8-8,7-7 x 100-75
Face Pulls
11-8,8-8,7-7 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

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

Hypetextensions

—
Was concerned about the bicep during lateral raises and face pulls. Pulls. They use the bicep. I felt it a little. Ok. A little is good because that may actually help it heal; however, I was concentrating extremely hard on the shoulders, which is what I’m supposed to do. We will see next week but I’ll start with legs and then back/biceps.

[kconnell]

Monday July 19, 2019 - Legs

Sleep 4+2.5=6.5 hours

HAMSTRINGS
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Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
18-15,16-13,14-12 x 175-145
Nautilus Lying Leg Curl
10, 10, 9 x 70 (no drop set)

QUADRICEPS
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SuperSet 45 seconds rest
Nautilus Leg Extension
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
17-12-12,15-12-10,15-11-11 x 180-150-130


CALVES —
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SuperSet 45 seconds rest
Nautilus Leg Press Calf
12-9-9,10-7-6,9-7-6 x 180-150-130
Seated Calf
18-14, 15-11, 15-12 x 100-75

Ab Coaster - Straight
25-18-14

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I plan on doing back/biceps tomorrow