The League of Extraordinary Gentlemen

**kconnell** · 02-02-2023, 07:05 AM

Thursday February 2, 2023 - Back and Biceps

Slept 4+1=5 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
18-17-16,15-14-13 ,13-12-10 x 125-100-75
C-G T-Bar Rows
15-14-13 ,13-12-11,11-11-10 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
17-16-16,15-14-13,13-13-11 x 45-35-25
Cable E-Z Curl
17-16-16,15-14-13,13-12-11 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 - UP 2.5
Scepter Knight - 15
Side-to-Side - 12

Ab Coaster -

—

**kconnell** · 02-03-2023, 07:11 AM

Friday February 3, 2023 - chest, tri, delts

Slept 7.5 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
20-19-18,19-18-16,17-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-16, 17-15-15 x 80-70-60
Standing Cable Tri Etension
16-16, 14-13,12-12 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-12, 12-11 x 15-5
Cable Upright Row
14-12, 12-12, 12-11 x 70-60
Face Pulls
14-12, 12-12,12-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 02-04-2023, 06:55 AM

Saturday February 4, 2023 - Legs

Sleep 6 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-16, 15-14 x 145-130
Nautilus Lying Leg Curl
16, 14, 13 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-17,17-14, 14-12 x 90-70
Nautilus Leg Press
20-19-18,17-16-15,14-13-13 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
-----
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** · 02-06-2023, 08:04 AM

Monday February 6, 2023 - Back and Biceps

Slept 6+1=7 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
18-17-16,16-14-13 ,13-12-10 x 125-100-75
C-G T-Bar Rows
15-14-13 ,13-12-11,11-11-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
17-16-16,15-15-13,14-13-11 x 45-35-25
Cable E-Z Curl
17-16-16,15-15-13,24-12-11 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 - UP 2.5
Scepter Knight - 15
Side-to-Side - 12

Ab Coaster -

—

**kconnell** · 02-07-2023, 07:41 AM

Tuesday February 7, 2023 - chest, tri, delts

Slept 7.5 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
20-19-18,19-18-16,17-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-16, 17-15-15 x 80-70-60
Standing Cable Tri Etension
17-17, 14-13,12-12 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-12, 12-11 x 15-5
Cable Upright Row
14-12, 12-12, 12-11 x 70-60
Face Pulls
14-12, 12-12,12-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 02-08-2023, 05:53 AM

Wednesday February 8, 2023 - Legs

Sleep 5.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-16, 16-14 x 145-130
Nautilus Lying Leg Curl
16, 14, 13 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-17,17-15, 14-12 x 90-70
Nautilus Leg Press
20-19-18,17-16-15,14-13-13 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
-----
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** · 02-09-2023, 07:01 AM

Thursday February 9, 2023 - Back and Biceps

Slept 6.5 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
18-17-16,16-14-13 ,13-12-10 x 125-100-75
C-G T-Bar Rows
16-14-13 ,13-12-11,12-11-11 x 65-55-
Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
18-16-16,15-15-13,14-13-12 x 45-35-25
Cable E-Z Curl
18-16-16,15-15-13,24-12-12 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 - UP 2.5
Scepter Knight - 15
Side-to-Side - 12

Ab Coaster -

—

**kconnell** · 02-10-2023, 07:48 AM

Friday February 10, 2023 - chest, tri, delts

Slept 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
20-19-18,19-18-16,17-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-16, 17-15-15 x 80-70-60
Standing Cable Tri Etension
17-17, 15-15,12-12 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
16-13, 14-12, 12-11 x 15-5
Cable Upright Row
14-12, 12-12, 12-11 x 70-60
Face Pulls
14-12, 12-12,12-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 02-11-2023, 08:19 AM

Saturday February 11, 2023 - Legs

Sleep 5.5+1.5=7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-16, 16-14 x 145-130
Nautilus Lying Leg Curl
16, 15, 13 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-17,17-15, 14-13 x 90-70
Nautilus Leg Press
20-19-18,17-16-15,14-13-13 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
-----
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** · 02-14-2023, 07:29 AM

Tuesday February 14, 2023 - Back and Biceps

Slept 4.5 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
18-17-16,16-14-13 ,13-12-10 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
18-16-16,16-15-14,14-13-12 x 45-35-25
Cable E-Z Curl
18-16-16,16-15-14,24-12-12 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 - UP 2.5
Scepter Knight - 15
Side-to-Side - 12

Ab Coaster -

—

**kconnell** · 02-15-2023, 08:15 AM

Wednesday February 15, 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
20-19-18,19-18-16,17-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-16, 17-15-15 x 80-70-60
Standing Cable Tri Etension
17-17, 15-15,13-13 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
16-13, 14-12, 12-11 x 15-5
Cable Upright Row
14-12, 12-12, 12-11 x 70-60
Face Pulls
14-12, 12-12,12-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 02-16-2023, 07:00 AM

Thursday February 16, 2023 - Legs

Sleep 7 hours

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

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,17-15, 14-13 x 90-70
Nautilus Leg Press
20-19-18,17-16-15,14-13-13 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
-----
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** · 02-17-2023, 07:25 AM

Friday February 17, 2023 - Back and Biceps

Slept 7+ hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
18-17-16,16-14-13 ,13-12-10 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
18-17-16,16-15-14,14-13-12 x 45-35-25
Cable E-Z Curl
18-17-16,16-15-14,14-12-12 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 - UP 2.5
Scepter Knight - 15
Side-to-Side - 12

Ab Coaster -

—

**kconnell** · 02-19-2023, 05:35 AM

Sunday February 19, 2023 - chest, tri, delts

Slept 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
20-19-18,19-18-17,17-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-16, 17-15-15 x 80-70-60
Standing Cable Tri Etension
17-17, 15-15,14-13 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
16-13, 14-12, 12-11 x 15-5
Cable Upright Row
14-13, 12-12, 12-11 x 70-60
Face Pulls
14-13, 12-12,12-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 02-20-2023, 07:00 AM

Monday February 20, 2023 - Legs

Sleep 6 hours

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

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,17-15, 14-13 x 90-70
Nautilus Leg Press
20-19-18,17-17-15,14-13-13 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
-----
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** · 02-21-2023, 07:32 AM

Tuesday February 21, 2023 - Back and Biceps

Slept 7+ hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
18-17-16,16-15-14 ,13-12-10 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
18-17-16,16-15-14,14-13-12 x 45-35-25
Cable E-Z Curl
18-17-16,16-15-14,14-12-12 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 - UP 2.5
Scepter Knight - 15
Side-to-Side - 12

Ab Coaster -

—

**kconnell** · 02-22-2023, 06:15 AM

Wednesday February 22, 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
20-19-18,19-18-17,17-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 17-15-15 x 80-70-60
Standing Cable Tri Etension
17-17, 15-15,14-13 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-12, 12-11 x 15-5
Cable Upright Row
14-13, 12-12, 12-11 x 70-60
Face Pulls
14-13, 12-12,12-11 x 70-60
Behind Back Smith Shrugs
15,14,12 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 02-23-2023, 06:56 AM

Thursday February 23, 2023 - Legs

Sleep 5 hours

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

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,17-15, 14-13 x 90-70
Nautilus Leg Press
20-19-18,18-17-15,14-14-13 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
-----
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** · 02-24-2023, 06:24 AM

Friday February 24, 2023 - Back and Biceps

Slept 7 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
18-17-16,17-16-14 ,13-12-10 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
18-17-16,17-16-14,14-13-12 x 45-35-25
Cable E-Z Curl
18-17-16,17-16-14,14-13-12 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 - 15
Side-to-Side - 13

Ab Coaster -

—

**kconnell** · 02-25-2023, 07:53 AM

Saturday February 25, 2023 - chest, tri, delts

Slept 6+1.5=7.5 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
20-19-18,19-19-17,17-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 17-15-15 x 80-70-60
Standing Cable Tri Etension
17-17, 15-15,14-13 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-12, 12-11 x 15-5
Cable Upright Row
14-13, 12-12, 12-11 x 70-60
Face Pulls
14-13, 12-12,12-11 x 70-60
Behind Back Smith Shrugs
15,14,13 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 03-06-2023, 07:19 AM

Monday March 6, 2023 - Legs

Sleep 7 hours

After a 1-week break where I attempted snowboarding but ended up back skiing for a couple of days.

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

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,17-15, 14-13 x 90-70
Nautilus Leg Press
20-19-18,19-17-15,14-14-13 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
-----
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** · 03-07-2023, 09:21 AM

Tuesday March 7, 2023 - Back and Biceps

Slept 7 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
18-17-16,17-16-15 ,13-12-10 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
18-17-16,17-16-15,14-13-12 x 45-35-25
Cable E-Z Curl
18-17-16,17-16-14,14-13-12 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 - 15
Side-to-Side - 13

Ab Coaster -

—

**kconnell** · 03-08-2023, 06:28 AM

Wednesday March 8, 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
20-19-18,19-19-18,17-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 17-15-15 x 80-70-60
Standing Cable Tri Etension
17-17, 15-15,14-13 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-12, 12-11 x 15-5
Cable Upright Row
14-13, 12-12, 12-11 x 70-60
Face Pulls
14-13, 12-12,12-11 x 70-60
Behind Back Smith Shrugs
15,14,13 x 65

--
Smith Hip Thrust - SKIPPED
10-8 x 65

Hypetextensions - Skipped
—

**kconnell** · 03-09-2023, 07:25 AM

Thursday March 9, 2023 - Legs

Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
19-17, 18-17, 16-25 x 145-130
Nautilus Lying Leg Curl
16, 15, 14 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-15, 14-13 x 90-70
Nautilus Leg Press
20-19-18,19-17-15,14-14-13 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
-----
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** · 03-10-2023, 07:33 AM

Friday March 10, 2023 - Back and Biceps

Slept 7 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
18-17-16,17-16-15 ,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
18-17-16,17-16-15,15-14-13 x 45-35-25
Cable E-Z Curl
18-17-16,17-16-14,15-13-12 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 - 15
Side-to-Side - 13

Ab Coaster -

—

**kconnell** · 03-11-2023, 07:58 AM

Saturday March 11, 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, 17-15-15 x 80-70-60
Standing Cable Tri Etension
17-17, 15-15,14-14 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-12, 12-11 x 15-5
Cable Upright Row
14-13, 12-12, 12-11 x 70-60
Face Pulls
14-13, 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** · 03-13-2023, 07:48 AM

Monday March 13, 2023 - Legs

Sleep 6 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
16, 15, 14 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-15, 14-13 x 90-70
Nautilus Leg Press
20-19-18,19-17-15,15-14-13 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
-----
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** · 03-14-2023, 12:22 PM

Tuesday March 14, 2023 - Back and Biceps

Slept 7.5 hours

COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
18-17-16,16-15-15 ,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
18-17-16,17-16-15,15-14-13 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 - 15
Side-to-Side - 14

Ab Coaster -

—

**kconnell** · 03-15-2023, 08:04 AM

Wednesday March 15, 2023 - chest, tri, delts

Slept 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
20-19-18,19-19-18,17-16-15 x 55-45-35
Rope Triceps Pushdown
20-28-18, 19-18-17, 17-16-15 x 80-70-60
Standing Cable Tri Etension
17-17, 15-15,14-14 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 14-12, 12-11 x 15-5
Cable Upright Row
14-14, 12-12, 12-11 x 70-60
Face Pulls
14-14, 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** · 03-16-2023, 06:25 AM

Thursday March 16, 2023 - Legs

Sleep 7.5 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, 15, 14 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
20-18,18-16, 14-13 x 90-70
Nautilus Leg Press
20-19-18,19-17-15,15-14-13 x 140-120-100

CALVES — ONLY ONE SET(SKIPPED)
-----
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
—

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