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  1. #6121
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Sunday November 1, 2020 - Legs

    Sleep 4+2=6 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,12 x 90 -
    Seated Leg Curl
    11,10 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    8,8,7,8 x 205 -

    Nautilus Leg Extension
    11, 10 x 160


    CALVES -
    Decided to one set of standing but not staying in the stretch area — reverse as I get there. 12 reps with only 20 lbs.

    ————
    Standing Calf
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch

    --------------------------------------------------------------
    Available as a rep
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  2. #6122
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday November 2, 2020 - Back and Biceps

    7 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,11 x 125
    Bent-over DB Row
    11,9 x 55
    Nautilus Super Pullover
    11,9 x 140

    BICEPS
    -----
    Incline Curls
    14,13,12 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds


    The calf ‘set’ had just a minimal negative effect on the tendons. Fine today.
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  3. #6123
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday November 3, 2020 - Chest, Triceps & Delts

    Slept 5.5+0.5=6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    14 x 20


    TRICEPS
    Pulley Pushdowns
    17,16,15 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    15,14,12 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,11,11 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    12,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14

    --------------------------------------------------------------
    Available as a rep
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  4. #6124
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday November 8, 2020 - Legs

    Sleep 5.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,12 x 90 -
    Seated Leg Curl
    11,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    10,10,9,7 x 205 -

    Nautilus Leg Extension
    11, 10 x 160


    CALVES - SKIPPED
    Decided to one set of standing but not staying in the stretch area — reverse as I get there. 12 reps with only 20 lbs.

    ————
    Standing Calf
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch

    --------------------------------------------------------------
    Available as a rep
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  5. #6125
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday November 9, 2020 - Back and Biceps

    6 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,113 x 125
    Bent-over DB Row
    11,9 x 55
    Nautilus Super Pullover
    11,9 x 140

    BICEPS
    -----
    Incline Curls
    14,13,12 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds
    --------------------------------------------------------------
    Available as a rep
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  6. #6126
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday November 10, 2020 - Chest, Triceps & Delts

    Slept 6+2=8 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    14 x 20


    TRICEPS
    Pulley Pushdowns
    17,17,15 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,14,12 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    12,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14

    --------------------------------------------------------------
    Available as a rep
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  7. #6127
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday November 12, 2020 - Legs

    Sleep 7 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,12 x 90 -
    Seated Leg Curl
    11,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    11,10,10,9 x 205 -

    Nautilus Leg Extension
    11, 10, 9,7 x 160
    — Added 2 sets

    CALVES - NOT SKIPPED
    14reps with only 20 lbs.

    ————
    Standing Calf
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch



    Calves still tight. Foam roller and massage. Also muscle rub (Ben Gay) all help. There is progress. I can tell. Just slowly.
    --------------------------------------------------------------
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  8. #6128
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    I had an epiphany. Why’d it take so long?

    You know you see people with these compression bands, usually on their upper forearms? Well they press on the origin of the flexor muscles which are extremely tight. Constant compression is supposed to loosen the muscle and therefore relive the pulling or tendinitis at the insertion, where it is most felt and tender.

    My calf is really no different. I have a strong band and use a small supplement bottle on the lateral calf (I believe mostly soleus). Did that last night for and hour or so. Much better.
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  9. #6129
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday November 13, 2020 - Back and Biceps

    7.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,13 x 125
    Bent-over DB Row
    11,10 x 55
    Nautilus Super Pullover
    11,10 x 140

    BICEPS
    -----
    Incline Curls
    14,13,12 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds
    --------------------------------------------------------------
    Available as a rep
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  10. #6130
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday November 14, 2020 - Chest, Triceps & Delts

    Slept 5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    14 x 20


    TRICEPS
    Pulley Pushdowns
    17,17,15 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,14,12 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 80
    Cable Dual Lateral Raises
    12,10,9 x 20
    Bent-Over Lateral Raise
    13,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14

    --------------------------------------------------------------
    Available as a rep
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  11. #6131
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday November 16, 2020 - Legs

    Sleep 6 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,12 x 90 -
    Seated Leg Curl
    11,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    12,11,11,11 x 205 -

    Nautilus Leg Extension
    11, 11,9,9 x 160
    — Added 2 sets

    CALVES - SKIPPED
    14reps with only 20 lbs.
    — did one set of body weight stretching

    ————
    Standing Calf
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    Ab Coaster Psoas Stretch



    Calves still tight. Foam roller helps but calves are bruised from all the compression and rolling. Ug
    --------------------------------------------------------------
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  12. #6132
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday November 17, 2020 - Back and Biceps

    5.5+1=6.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    14,13,13 x 125
    Bent-over DB Row
    11,10 x 55
    Nautilus Super Pullover
    11,10 x 140

    BICEPS
    -----
    Incline Curls
    14,13,12 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    1 times up with 20 pounds

    Epiphany #2. Work the antogonist. The shin muscles have also felt sore. I’ve been just pulling back, which should by theory relax the calves and it does. But I think they needed strengthening.

    Enter the DARD (dynamic axial resistance device) again. Did 4 sets with 30 lbs. directly works the shin muscles. Felt so much better. I’ll be doing these daily.
    Last edited by kconnell; 11-18-2020 at 07:58 AM.
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  13. #6133
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Wednesday November 18, 2020 - Chest, Triceps & Delts

    Slept 3+3*1=7 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    16 x 20


    TRICEPS
    Pulley Pushdowns
    18,17,15 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,14,13 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 80
    Cable Dual Lateral Raises
    12,10,10 x 20
    Bent-Over Lateral Raise
    13,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 4 sets

    Although the antagonist work helps, the calf muscles (soleus) is still tight and I still need to massage and foam roll.

    I do seem to be headed in the right direction.
    Last edited by kconnell; 11-18-2020 at 11:15 AM.
    --------------------------------------------------------------
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  14. #6134
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday November 19, 2020 - Legs

    Sleep 4+2=6 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,12 x 90 -
    Seated Leg Curl
    11,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    14,12,12,11 x 205 -

    Nautilus Leg Extension
    11, 11,9,9 x 160

    CALVES -
    14 reps with only 20 lbs.
    — did one set of body weight stretching

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    4 sets DARD

    Ab Coaster Psoas Stretch

    --------------------------------------------------------------
    Available as a rep
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  15. #6135
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday November 20, 2020 - Back and Biceps

    6.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    15,13,13 x 125
    Bent-over DB Row
    11,10 x 55
    Nautilus Super Pullover
    11,10 x 140

    BICEPS
    -----
    Incline Curls
    14,13,12 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 4 sets (2 before and 2 after the above.

    Last edited by kconnell; 11-20-2020 at 09:09 AM.
    --------------------------------------------------------------
    Available as a rep
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  16. #6136
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Saturday November 21, 2020 - Chest, Triceps & Delts

    Slept 4.5+1+0.5=6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    17 x 20


    TRICEPS
    Pulley Pushdowns
    18,17,16 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,14,13 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 80
    Cable Dual Lateral Raises
    12,10,10 x 20
    Bent-Over Lateral Raise
    13,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 4 sets
    --------------------------------------------------------------
    Available as a rep
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  17. #6137
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday November 22, 2020 - Legs

    Sleep 6 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,12 x 90 -
    Seated Leg Curl
    11,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    14,13,12,12 x 205 -

    Nautilus Leg Extension
    112,11,9,9 x 160

    CALVES -
    14 reps with only 20 lbs.
    — did one set of body weight stretching

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    4 sets DARD

    Ab Coaster Psoas Stretch

    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #6138
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday November 23, 2020 - Back and Biceps

    1+5.5=6.5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    15,13,13 x 125
    Bent-over DB Row
    12,10 x 55
    Nautilus Super Pullover
    11,10 x 140

    BICEPS
    -----
    Incline Curls
    15,13,12 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.

    --------------------------------------------------------------
    Available as a rep
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  19. #6139
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Tuesday November 24, 2020 - Chest, Triceps & Delts

    Slept 5.5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    17 x 20


    TRICEPS
    Pulley Pushdowns
    19,17,16 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,15,13 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 80
    Cable Dual Lateral Raises
    12,10,10 x 20
    Bent-Over Lateral Raise
    13,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #6140
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Thursday November 26, 2020 - Legs

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.


    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    12,12 x 90 -
    Seated Leg Curl
    12,11 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    14,14,12,12 x 205 -

    Nautilus Leg Extension
    12,11,9,9 x 160

    CALVES -
    14 reps with only 20 lbs.
    — did one set of body weight stretching

    ————
    Standing Calf - SKIPPED
    12 x 20 - Suoerslow


    Seated Calf - SKIPPED
    12,10,9 x 130

    5 sets DARD

    Ab Coaster Psoas Stretch

    --------------------------------------------------------------
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  21. #6141
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Friday November 28, 2020 - Back and Biceps

    5 hours sleep.

    All sets have 2 seconds peak contraction with 3 second cadence


    BACK
    ------
    Lat Pulldown
    15,14,13 x 125
    Bent-over DB Row
    12,12 x 55
    Nautilus Super Pullover
    11,10 x 140

    BICEPS
    -----
    Incline Curls
    15,13,12 x 35
    E-Z Curl with Blaster
    9,9 x 70 -


    Zottman Curls
    10,9 x 25


    Reverse Wrist Roller -
    2 sets - with 20 pounds

    DARD 5 sets (2 before and 2 after the above.

    --------------------------------------------------------------
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  22. #6142
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,905
    Rep Power: 2038
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday November 29, 2020 - Chest, Triceps & Delts

    Slept 6 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST —
    Incline Cable Fly
    17 x 20


    TRICEPS
    Pulley Pushdowns
    19,18,16 x 100 - Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    16,15,13 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 80
    Cable Dual Lateral Raises
    12,10,10 x 20
    Bent-Over Lateral Raise
    13,11 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    15,14



    DARD 5 sets


    Update on calves...

    My daughter and wife gave me a early Christmas gift. One of those pistol grip pulsing massagers. It helps. It is loosening up more.
    Last edited by kconnell; Today at 07:10 AM.
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