Wednesday November 27, 2019 - Chest, Triceps & Delts
Slept 4.5+0.5=5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
17,15 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
15,15,13,13 x 90
-added a set
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,10 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,10 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—
|
-
11-27-2019, 06:42 AM #5851--------------------------------------------------------------
Available as a rep
-
11-29-2019, 01:03 PM #5852
Friday November 29, 2019 - Legs
Sleep 6.8 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,11 x 80
SLDs
13,11 x 185
QUADRICEPS
-----
Smith Squats
15,14,13 x 205
LEG PRESS —
45-Degree Leg Press
15,24,13 x 510. -
CALVES
————
Seated Calf
13,11,10 x 130 - up 25
Standing Calf
17,15,14 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
-
12-01-2019, 07:12 AM #5853
Saturday November 30, 2019 - Back and Biceps
Slept 6.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
13,12,10 x 130 - UP 5
High Pulls
12,11 x 130 - UP 5
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,1513 x 55
Cable Preacher Curl
16,14 x 55
Had a PM where it was suggested to do lighter weight and longer time for Farmers. Good suggestion.
Farmers Walk -
45-35 pounds x 3-2 minutes
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—Last edited by kconnell; 12-02-2019 at 06:28 AM.
--------------------------------------------------------------
Available as a rep
-
12-01-2019, 07:30 AM #5854
Sunday December 1, 2019 - Chest, Triceps & Delts
Slept 7 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
17,16 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
16,15,13,13 x 90
-added a set
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,11 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
12-02-2019, 06:58 AM #5855
Monday December 2, 2019 - Legs
Sleep 7 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 80
SLDs
13,12 x 185
QUADRICEPS
-----
Smith Squats
16,14,13 x 205
LEG PRESS — SKIPPED
45-Degree Leg Press
15,24,13 x 510. -
CALVES
————
Seated Calf
14,11,11 x 130 - up 25
Standing Calf
17,15,14 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-03-2019, 07:01 AM #5856
Tuesday December 3, 2019 - Back and Biceps
Slept 6.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
13,12,11 x 130 -
High Pulls
13,11 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,15,13 x 55
Cable Preacher Curl
16,14 x 55
Farmers Walk - No rest between
45-35 pounds x 3-2.5 minutes
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—--------------------------------------------------------------
Available as a rep
-
-
12-04-2019, 07:46 AM #5857
Wednesday December 4, 2019 - Chest, Triceps & Delts
Slept 6+0.5=6.5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
17,16 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
17,16,15,14 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,11 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
12-11-2019, 08:11 AM #5858
Wednesday December 11, 2019 - Legs
Sleep 6+2=8 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 80
SLDs
13,12 x 185
QUADRICEPS
-----
Smith Squats
16,14,13 x 205
LEG PRESS — 15 second between sets
45-Degree Leg Press
15,14,13 x 510. -
CALVES
————
Seated Calf
16,13,11 x 130 - up 25
Standing Calf
17,15,14 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-12-2019, 07:15 AM #5859
Thursday December 12, 2019 - Back and Biceps
Slept 6 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
14,12,11 x 130 -
High Pulls
13,12 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,15,13 x 55
Cable Preacher Curl
17,14 x 55
Farmers Walk - No rest between
45-35 pounds x 3-2.5 minutes
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—--------------------------------------------------------------
Available as a rep
-
12-13-2019, 07:16 AM #5860
Friday December 13, 2019 - Chest, Triceps & Delts
Slept 6 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,17 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
17,16,15,14 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,11 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
12-16-2019, 08:29 AM #5861
Saturday December 14, 2019 - Legs
Sleep 6 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 80
SLDs
13,12 x 185
QUADRICEPS
-----
Smith Squats
16,15,25 x 205
LEG PRESS — 15 second between sets
45-Degree Leg Press
14,13,13 x 510. -
CALVES
————
Seated Calf
16,13,11 x 130 - up 25
Standing Calf
17,15,14 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-16-2019, 08:41 AM #5862
Monday December 16, 2019 - Chest, Triceps & Delts
Slept 4+2+1=7 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises SKIPPED
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 25
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,17 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
17,16,16,14 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,11 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
12-17-2019, 07:39 AM #5863
Tuesday December 17, 2019 - Legs
Sleep 2.5.+3.5=6 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,12 x 80
SLDs
13,12 x 185
QUADRICEPS
-----
Smith Squats
16,16,15 x 205
LEG PRESS — 15 second between sets
45-Degree Leg Press
15,14,13 x 510. -
CALVES
————
Seated Calf
16,13,11 x 130 - up 25
Standing Calf
17,15,14 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-18-2019, 08:18 AM #5864
Wednesday December 18, 2019 - Back and Biceps
Slept 6+2=8 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
15,13,11 x 130 -
High Pulls
15,13 x 130 -
—UP next time
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
18,16,13 x 55
Cable Preacher Curl
17,15 x 55
Farmers Walk - No rest between
45-35 pounds x 3-2 minutes
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—--------------------------------------------------------------
Available as a rep
-
-
12-18-2019, 09:11 AM #5865
- Join Date: Apr 2007
- Location: Phoenix, Arizona, United States
- Posts: 6,981
- Rep Power: 16648
just to show I'm still Extraordinary and still in the game
Heres some current Power work @61 years old
talk to ya another timeOfficially 65yrs old, Beef eating Conservative, Trump Loving Anti-Abortion Anti-Liberal, Pro Israel Christian MAN IF YOU don't like it or me SCREW YOU, I DON'T CARE. I lift heavy ass weight w/o the use of DRUGS / TRT or ANY unnatural assistance, I Own & Support Gun Ownership
"FUC JOE BIDEN & ALL DEMOCRATS, SCHUMER IS A TRAITOR. TRUMP 2024"
*Current Weight & Thread w/ Video's*
Weight / 185.6
[url]https://forum.bodybuilding.com/showthread.php?t=179727593[/url]
-
12-19-2019, 07:27 AM #5866
-
12-19-2019, 07:30 AM #5867
Thursday December 19, 2019 - Chest, Triceps & Delts
Slept 6.5 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises SKIPPED
CHEST
2-Arm Dual Lower Crossover
10,8 x 35
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,17 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
18,17,16,15 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,11 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
12-19-2019, 07:57 PM #5868
-
-
12-20-2019, 09:18 AM #5869
-
12-20-2019, 09:20 AM #5870
Friday December 20, 2019 - Legs
Sleep 7+1=8 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13 x 80
SLDs
14,12 x 185
QUADRICEPS
-----
Smith Squats
18,16,15 x 205
LEG PRESS — 15 second between sets
45-Degree Leg Press
17,16,15 x 510. -
CALVES
————
Seated Calf
17,15,14 x 130 - up 25
Standing Calf
17,15,14 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-22-2019, 06:12 AM #5871
Sunday December 22, 2019 - Back and Biceps
Slept 6.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
15,13,12 x 130 -
High Pulls
15,13 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13 ,11,9 x 60
Cable Preacher Curl
13,11 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 3-2 minutes
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 - SKIPPED
—--------------------------------------------------------------
Available as a rep
-
12-24-2019, 07:34 AM #5872
Tuesday Christmas Eve, 2019 - Chest, Triceps & Delts
Slept 6 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
2-Arm Dual Lower Crossover
15,11 x 35
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
20,17 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
18,17,17,15 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,11 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
12-25-2019, 05:40 AM #5873
-
12-25-2019, 05:56 AM #5874
Wednesday December 25, 2019 - Legs
Sleep 5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13 x 80
SLDs
14,13 x 185
QUADRICEPS
-----
Smith Squats
10,9,9 x 225 - up 20
LEG PRESS — 15 second between sets
45-Degree Leg Press
17,17,15 x 510. -
CALVES
————
Seated Calf
17,15,14 x 130
Standing Calf
17,15,14 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-26-2019, 07:14 AM #5875
Thursday December 26, 2019 - Back and Biceps
Slept 3.5+4.5= 8 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
15,14,12 x 130 -
High Pulls
15,13 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13 ,11,11 x 60
Cable Preacher Curl
13,11 x 60
SKIPPED
Farmers Walk - No rest between
45-35 pounds x 3-2 minutes
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—--------------------------------------------------------------
Available as a rep
-
12-27-2019, 08:22 AM #5876
Friday December 27, 2019 - Chest, Triceps & Delts
Slept 8 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
2-Arm Dual Lower Crossover
15,12 x 35
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
17,14 @ 1st lug (20 degrees)
Flat Cable Tri Extension
12,11,11,9 x 100–UP 10
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,12 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
12-28-2019, 10:38 AM #5877
Saturday December 28, 2019 - Legs
Sleep 7 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
14,13 x 185
QUADRICEPS
-----
Smith Squats
11,10,9 x 225 -
LEG PRESS — 15 second between sets
45-Degree Leg Press
17,17,15 x 510. -
CALVES
————
Seated Calf
17,15,14 x 130
Standing Calf
17,15,14 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-30-2019, 07:58 AM #5878
Monday December 30, 2019 - Back and Biceps
Slept 6 Hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Seated Row
16,14,12 x 130 -
High Pulls
15,13 x 130 -
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,12,11 x 60
Cable Preacher Curl
13,12 x 60
Farmers Walk - No rest between
45-35 pounds x 3-2 minutes
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—--------------------------------------------------------------
Available as a rep
-
12-31-2019, 08:19 AM #5879
Tuesday December 31, 2019 - Chest, Triceps & Delts
Slept 6 Hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
2-Arm Dual Lower Crossover
15,12 x 35
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
17,15 @ 1st lug (20 degrees)
Flat Cable Tri Extension
13,12,11,10 x 100
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,13,12 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,12 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
01-01-2020, 08:09 AM #5880
Wednesday January 1, 2020 - Legs
Sleep 4+2=6 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
15,13 x 185
QUADRICEPS
-----
Smith Squats
12,12,10 x 225 -
LEG PRESS — 15 second between sets
45-Degree Leg Press
18,17,15 x 510. - UP next time
CALVES
————
Seated Calf
17,15,14 x 130
Standing Calf
17,15,13 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
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