The League of Extraordinary Gentlemen

**kconnell** · 10-27-2021, 08:02 AM

Wednesday October 27, 2021 - Legs

Sleep 5.5+1=6.5 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
13,12 x 55
Nautilus Lying Leg Curl
12,11 x 70

QUADRICEPS
-----
Hack Squat
13,13,13,11 x 205 -

Landmine Front Squat -
13,11 x 55

CALVES —
-----
Standing Calf
15,13 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 10-28-2021, 06:15 AM

Thursday October 28, 2021 - Back and Biceps

Slept 7 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
18,16,15 x 100 - UP next time
T-Bar Rows (Landmine)
14,13,12 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,13,10 x 65
DB Concentration Curl (Sup)
11-10 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 10-29-2021, 06:50 AM

Friday October, 29, 2021 Chest, Tri, Delts

5.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
16,14,12,11 x 80 (on bench 1 notch up)
DB Tricep Extension
11-10-10 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
11-10-9 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
10,10,9 x 35
DB Bent-Over Lateral
11,9,9 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 10-30-2021, 07:18 AM

Saturday October 30, 2021 - Legs

Sleep 6.5 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
14,12 x 55
Nautilus Lying Leg Curl
12,11 x 70

QUADRICEPS
-----
Hack Squat
14,13,13,12 x 205 -

Landmine Front Squat -
13,12 x 55

CALVES —
-----
Standing Calf
15,14 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 11-01-2021, 09:25 AM

Monday November 1, 2021 - Back and Biceps

Slept 6+2=8 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
13,11,11 x 110 - UP 10
T-Bar Rows (Landmine)
14,13,12 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
16,14,11 x 65
DB Concentration Curl (Sup)
12-10 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 11-02-2021, 07:39 AM

Tuesday November 2, 2021 Chest, Tri, Delts

6.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
16,14,13,12 x 80 (on bench 1 notch up)
DB Tricep Extension
11-11-10 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
11-10-9 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
11,10,9 x 35
DB Bent-Over Lateral
11,10,9 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 11-03-2021, 06:49 AM

Wednesday November 3, 2021 - Legs

Sleep 7 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
14,13 x 55
Nautilus Lying Leg Curl
12,11 x 70

QUADRICEPS
-----
Hack Squat
14,14,13,13 x 205 -

Landmine Front Squat -
14,12 x 55

CALVES —
-----
Standing Calf
15,14 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 11-04-2021, 05:53 AM

Thursday November 4 2021 - Back and Biceps

Slept ? hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
13,11,11 x 110 - UP 10
T-Bar Rows (Landmine)
15,13,12 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
17,15,13 x 65
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 11-05-2021, 10:18 AM

Friday November 5, 2021 Chest, Tri, Delts

3+4=7 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
17,16,15,13 x 80 (on bench 1 notch up)
DB Tricep Extension
11-11-10 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
11-10-9 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
12,10,9 x 35
DB Bent-Over Lateral
11,10,9 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 11-06-2021, 07:21 AM

Saturday November 6, 2021 - Legs

Sleep 7.3 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
14,13 x 55
Nautilus Lying Leg Curl
13,11 x 70

QUADRICEPS
-----
Hack Squat
15,15,13,13 x 205 -

Landmine Front Squat Thrusts -
14,12 x 55

CALVES —
-----
Standing Calf
16,15 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 11-08-2021, 05:59 AM

Monday November 8, 2021 - Back and Biceps

Slept 6 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
14,12,11 x 110 - UP 10
T-Bar Rows (Landmine)
15,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
17,15,13 x 65
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 11-09-2021, 07:02 AM

Tuesday November 9, 2021 Chest, Tri, Delts

5.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
18,16,15,13 x 80 (on bench 1 notch up)
DB Tricep Extension
11-11-10 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
11-11-10 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
12,11,11 x 35
DB Bent-Over Lateral
11,10,9 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 11-10-2021, 06:56 AM

Wednesday November 10, 2021 - Legs

Sleep 7 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
15,13 x 55
Nautilus Lying Leg Curl
13,11 x 70

QUADRICEPS
-----
Hack Squat
16,16,14,13 x 205 -

Landmine Front Squat Thrusts -
14,13 x 55

CALVES —
-----
Standing Calf
17,15 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 11-11-2021, 08:05 AM

Thursday November 11, 2021 - Back and Biceps

Slept 5.5+2=7.5 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,13,12 x 110 -
T-Bar Rows (Landmine)
15,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
18,16,14 x 65
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 11-12-2021, 06:33 AM

Friday November 12, 2021 Chest, Tri, Delts

4.7 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
11,11,10,9 x 90 (on bench 1 notch up)
UP 10
DB Tricep Extension
12-11-10 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
11-11-10 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
8,7,6 x 45
DB Bent-Over Lateral
12,10,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 11-16-2021, 07:22 AM

Tuesday November 16, 2021 - Legs

Sleep 6 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
15,13 x 55
Nautilus Lying Leg Curl
13,11 x 70

QUADRICEPS
-----
Hack Squat
16,16,14,14 x 205 -

Landmine Front Squat Thrusts -
14,13 x 55

CALVES —
-----
Standing Calf
17,15 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 11-17-2021, 05:06 AM

Wednesday November 17, 2021 - Back and Biceps

Slept 6.5 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
15,14,13 x 110 -
T-Bar Rows (Landmine)
15,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
13,12,11 x 75 - UP10
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 11-18-2021, 05:59 AM

Thursday November 18, 2021 Chest, Tri, Delts

7 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
12,11,10,9 x 90 (on bench 1 notch up)
DB Tricep Extension
13-12-10 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
12-11-10 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,7,6 x 45
DB Bent-Over Lateral
12,11,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 11-19-2021, 06:51 AM

Friday November 19, 2021 - Legs

Sleep 7 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
15,13 x 55
Nautilus Lying Leg Curl
13,12 x 70

QUADRICEPS
-----
Hack Squat
16,17,15,15 x 205 -

Landmine Front Squat Thrusts -
15,14 x 55

CALVES —
-----
Standing Calf
17,15,13 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 11-20-2021, 07:29 AM

Saturday November 20, 2021 - Back and Biceps

Slept 2+5=7 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
15,14,13 x 110 -
T-Bar Rows (Landmine)
15,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,12,11 x 75 - UP10
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 11-22-2021, 05:44 AM

Monday November 22, 2021 Chest, Tri, Delts

6.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
13,11,11,10,9 x 90 (on bench 1 notch up)
DB Tricep Extension
13-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
13-11-10 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,6 x 45
DB Bent-Over Lateral
12,11,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 11-23-2021, 06:32 AM

Tuesday November 23, 2021 - Legs

Sleep 6.5 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
15,13 x 55
Nautilus Lying Leg Curl
14,12 x 70

QUADRICEPS
-----
Hack Squat
19,18,16,16 x 205 - UP next time

Landmine Front Squat Thrusts -
16,14 x 55

CALVES —
-----
Standing Calf
17,15,13 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 11-24-2021, 06:48 AM

Wednesday November 24, 2021 - Back and Biceps

Slept 5 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,14,13 x 110 -
T-Bar Rows (Landmine)
15,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,11 x 75 - UP10
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 11-25-2021, 07:21 AM

Thursday November 25, 2021 Chest, Tri, Delts

6.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
13,12,11,10 x 90 (on bench 1 notch up)
DB Tricep Extension
13-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
13-11-10 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,6 x 45
DB Bent-Over Lateral
12,11,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 11-26-2021, 06:56 AM

Friday November 26, 2021 - Legs

Sleep 5+2=7 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
15,13 x 55
Nautilus Lying Leg Curl
14,13 x 70

QUADRICEPS
-----
Hack Squat
10,10,9,8 x 225 - UP 20

Landmine Front Squat Thrusts -
16,14 x 55

CALVES —
-----
Standing Calf
17,17,14 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 11-28-2021, 05:41 AM

Sunday November 28, 2021 - Back and Biceps

Slept 6.2 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,15,13 x 110 -
T-Bar Rows (Landmine)
15,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,13,11 x 75 - UP10
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**kconnell** · 11-29-2021, 06:54 AM

Monday November 29, 2021 Chest, Tri, Delts

6 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
13,12,11,10 x 90 (on bench 1 notch up)
DB Tricep Extension
14-12-11 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
13-12-10 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,6 x 45
DB Bent-Over Lateral
12,11,10 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

**kconnell** · 11-30-2021, 08:01 AM

Tuesday November 30, 2021 - Legs

Sleep 7 hours.

HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
15,14 x 55
Nautilus Lying Leg Curl
14,13 x 70

QUADRICEPS
-----
Hack Squat
11,12,11,10 x 225 -

Landmine Front Squat Thrusts -
16,14 x 55

CALVES —
-----
Standing Calf
17,17,14 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

**kconnell** · 12-01-2021, 06:39 AM

Wednesday December 1, 2021 - Back and Biceps

Slept 5.2 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,15,14 x 110 -
T-Bar Rows (Landmine)
15,14,13 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,14,12 x 75 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)

Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

**jkchin1991** · 12-01-2021, 06:42 AM

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***Consider this an invitation...to the Gentlemans Nation***

Clinch ME into...the MMA SEA!

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Consider this an invitation...to the Gentlemans Nation