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  1. #6271
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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
    Wednesday May 12, 2021 - Chest, Triceps & Delts

    Slept 5 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    16,15,14 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,19 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
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  2. #6272
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 May 13 , 2021

    Sleep 6.5 hours.

    Everything 3 second cadence and contraction for 2 seconds.

    HAMSTRINGS
    -----
    Nautilus Lying Leg Curl
    11,11 x 90 -
    Seated Leg Curl
    17,16 x 160

    QUADRICEPS
    -----
    Hack Squat - outer, inner, o,i
    16,15,15,15 x 270


    Nautilus Leg Extension
    16,15,15,15 x 160

    CALVES -
    14 reps with only 20 lbs. - SKIPPED
    — did one set but NOT full range - fast

    ————


    — seated calf stretch 2x 20 seconds each
    X 60 lbs (50 over left calf)
    ***added
    Single leg standing calf stretch-1 set
    On ramp board

    5 sets DARD (added 2.5 lbs)

    -
    --------------------------------------------------------------
    Available as a rep
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  3. #6273
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 May 14, 2021 - 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 135 -
    Bent-over DB Row
    17,17 x 55
    Nautilus Super Pullover
    14,12 x 140

    BICEPS
    -----
    Incline Curls
    18,17,15 x 35
    E-Z Curl with Blaster
    14,12 x 70 -


    E-Z Reverse Curl
    17,16.16,16 x 50

    Zottman Curls
    13,11 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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  4. #6274
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 May 16, 2021 - Chest, Triceps & Delts

    Slept 7 hours

    Peak contraction for 2 seconds. 3 second cadence.


    Cable Ab WorK



    Rotator Cuff exercises

    CHEST — SKIPPED
    Incline Cable Fly
    18 x 25


    TRICEPS
    Pulley Pushdowns
    16,16,14 x 125- Lateral Emphasis
    DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
    20,20,19 x 25

    SHOULDERS
    Wide Upright Row on Smith
    13,12,11 x 95
    Cable Dual Lateral Raises
    13,12,11 x 20
    Bent-Over Lateral Raise
    14,13 x 10

    --
    Ab Coaster Psoas Stetch


    Hypetextensions
    20,20



    DARD 5 sets
    --------------------------------------------------------------
    Available as a rep
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  5. #6275
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 May 31, 2021 - Legs

    Sleep 6 hours

    After 2 weeks layoff. Going light

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    20-20 x 145-115 (2019 level below)
    18-15,16-13,14-12 x 175-145
    Nautilus Lying Leg Curl
    11 x 70 (2019 level below)
    11, 10, 9 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    15-12 X 110-80 (2019 level below )
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    10-10 X 160-130 (2019 level below)
    17-13-13,15-13-12,15-11-11 x 180-150-130


    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    20,24 x 30 (ridiculous light but rehab on calf tear. 2019 level below)
    12-9-9,11-7-6,10-7-6 x 180-150-130
    Seated Calf
    —skipped— 2019 level below
    18-14, 15-11, 15-10 x 100-75

    Ab Coaster - Straight
    20-15 (2019 level below)
    25-18-14



    First workout in about 15 days. Easing into it and a new routine from 2019
    --------------------------------------------------------------
    Available as a rep
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  6. #6276
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 1, 2021 - Back and Biceps

    Slept 7 hours

    Back from vacation. 2 weeks off. Easing into it. Sore from yesterday from all the work around the house. Not too bad on yesterday leg work. No drop sets yet.


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    12,12 x 100
    Easing into it (2019 levels below)
    13-9-9,11-7-7,10-8-8 x 150-125-100
    T-Bar Rows
    12.12 x 45 (2019 levels below)
    10-10,9-9,9-8 x 90-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    12,12 x 35 (2019 levels below)
    12-10,12-9,10-9 x 45-35
    Cable E-Z Curl
    10-10,10-8 x 45-35 drop set
    (2019 levels below)
    18-13-13,14-12-12,14-10-10 x 65-55-45


    Farmers Walk -
    60-44 seconds x 45-35 (2019 levels below)
    60-30 seconds x 65-45

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

    Two Finger High Cable Ball Wrist Curls - ADDED (not in 2019 routine)
    —Vince Taylor Inspired Addition
    1 set each 2 fingers (3) per hand x 10

    ADDED
    2 sets D.A.R.D.

    --------------------------------------------------------------
    Available as a rep
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  7. #6277
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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
    Wednesday Julne 2, 2021 - Chest, Triceps & Delta

    6.5 hours sleep

    Return after 2+ weeks layoff. Brought back my most successful workout from 2019. Easing into it.


    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
    13 x 25, 10-8 x 35-25 (2019 levels below)
    20-17-16,18-16-15616-13-13 x 115-80-45
    Rope Triceps Pushdown
    13-10-11, 12-10-10 x 95-70-35
    (2019 levels below)
    12-11,11-11,10-10 x 110-85
    Standing Cable Tri Extension
    10 x 35 (2019 skipped below)
    10, 10, 9 x 45 — SKIPPED

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8 x 35-25-15 (2019 below)
    7-7,6-6,6-5 x 45-35
    Cable Upright Row
    12-10 x 70-35 (2019 below)
    11-10,8-8,7-7 x 100-75
    Face Pulls
    13-10 (2019 below)
    11-10,8-8,7-7 x 100-75
    Standing Calf Shrugs
    15, 15, 13 x 110 - SKIPPED

    --
    D.A.R.D. Added to 2019 routine
    2 sets x 25

    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
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  8. #6278
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 3, 2021 - Legs

    Sleep 7.5 hours

    Going light but started supersets/compound sets. Feel the burn

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    20-15,17-11 x 145-115
    (2019 level below)
    18-15,16-13,14-12 x 175-145
    Nautilus Lying Leg Curl
    11-9 x 70 (2019 level below)
    11, 10, 9 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    13-10, 11-9 x 110-80 (2019 level below )
    15-11,13-11,13-10 x 130-100
    Nautilus Leg Press
    13-11-10,11-9-7 X 160-130-100
    (2019 level below)
    17-13-13,15-13-12,15-11-11 x 180-150-130


    CALVES —
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    8 x 100 — hopefully not too much work
    (2019 level below)
    12-9-9,11-7-6,10-7-6 x 180-150-130
    Seated Calf
    —skipped— 2019 level below
    18-14, 15-11, 15-10 x 100-75

    Ab Coaster - Straight
    20-15 (2019 level below)
    25-18-14



    Yesterday’s tri and felt felt good.
    --------------------------------------------------------------
    Available as a rep
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  9. #6279
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 4, 2021 - Back and Biceps

    Slept 7 hours

    Back from vacation. 2 weeks off. First time back to compound drop sets for back & arms.


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    10-9,10-8x 125-100
    Easing into it (2019 levels below)
    13-9-9,11-7-7,10-8-8 x 150-125-100
    T-Bar Rows
    13-12,12-10 x 55-45 (2019 levels below)
    UP next time
    10-10,9-9,9-8 x 90-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    13-11,12-10 x 35-25 (2019 levels below)
    12-10,12-9,10-9 x 45-35
    Cable E-Z Curl
    11-10-9,10-9-8 x 55-45-35
    (2019 levels below)
    18-13-13,14-12-12,14-10-10 x 65-55-45


    Farmers Walk -
    60-45 seconds x 55-45 (2019 levels below)
    60-30 seconds x 65-45

    Reverse Wrist Roller
    1 times up with 20 pounds

    Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
    1 set each 2 fingers (3) per hand x 10

    ADDED
    2 sets D.A.R.D.



    This routine was the most effective I’ve ever encountered. It is a combination of compound sets with drop sets on individual exercises
    --------------------------------------------------------------
    Available as a rep
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  10. #6280
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 Julne 5, 2021 - Chest, Triceps & Delta

    5.2 hours sleep

    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
    10-8-5, 12-10-10 x 45-35-25
    Rope Triceps Pushdown
    13-13-13, 13-10-10 x 95-70-45
    Standing Cable Tri Extension
    10 x 35 (2019 skipped below)
    10-8,8-8 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-5/5 x 35-25-15
    Cable Upright Row
    12-10, 8-7 x 70-35
    Face Pulls
    12-10, 8-7

    --
    D.A.R.D. Added to 2019 routine
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
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  11. #6281
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 7, 2021 - Legs

    Sleep 6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    21-15,17-11 x 145-115
    Nautilus Lying Leg Curl
    11,9 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    24-10, 11-9 x 110-80
    Nautilus Leg Press
    13-11-10,11-9-9 X 160-130-100
    Figured out a much better way to do a drop set on the leg extension-much better than 2019. I have the paracord to the higher weight going around half of the cable crossover beside the back of the leg extension. This way, I just need to slightly pull on it and it drops right out. Much better than trying to use a short bar to kick back the cord, which only seemed to work half of the time. In fact this is so clean I may add a second cord and pin and have two drops. Maybe. I’m already doing 5 nonstop exercises (2 leg extension, 3 leg presses) for 2 sets. Quite the burn.


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    13,12 x 60 —


    Ab Coaster - Stretch

    Don’t know why but noticed that ‘snapping hip syndrome’ has returned. It’s not like it was but irritating. It’s caused by a shortened psoas muscle. Usually cause of doing lots of crunches and not stretching it out. Not my case but better if I don’t do any direct an work. Odd because I was wanting to include them.

    --------------------------------------------------------------
    Available as a rep
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  12. #6282
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 8, 2021 - Back and Biceps

    Slept 6 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    11-9,11-8 x 125-100
    T-Bar Rows
    9-6,7-6 x 80-55 - UP

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-11,12-10 x 35-25
    Cable E-Z Curl
    12-11-11,10-9-9 x 55-45-35


    Farmers Walk -
    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
    1 set x 10 each 2 fingers (3) per hand x 12

    2 sets D.A.R.D.

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

  13. #6283
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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
    Wednesday Julne 9, 2021 - Chest, Triceps & Delta

    5+1.5?=6.5 hours sleep

    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
    12-10-10, 12-10-10 x 45-35-25
    Rope Triceps Pushdown
    14-13-13, 12-10-10 x 95-70-45
    Standing Cable Tri Extension
    10-8,9-8 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-6-5 x 35-25-15
    Cable Upright Row
    13-10, 9-7 x 70-35
    Face Pulls
    12-10, 9-7 x 79-35

    --
    D.A.R.D. Added to 2019 routine
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #6284
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 10, 2021 - Legs

    Sleep 6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    10-10,10-8 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    14-10, 11-9 x 110-80
    Nautilus Leg Press
    13-10-10,11-10-10X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!!


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    14,14,12,12 x 60 —


    Ab Coaster - Stretch

    Snapping Hip Syndrome is back. Haven’t been doing direct an work but was thinking about it. The culprit is the Leg Extension in the Nautilus Compound Leg Machine (with the Leg Press). Why? I believe the angle back AND great stretch on the thigh. Felt the upper portion that crosses the hip was quite tense while doing the motion. Now adding stretches after every set as well as throughout the day. We will see.

    --------------------------------------------------------------
    Available as a rep
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  15. #6285
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 11, 2021 - Back and Biceps

    Slept 5 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    12-9,11-8 x 125-100
    T-Bar Rows
    8-7,7-6 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-11,12-10 x 35-25
    Cable E-Z Curl
    12-11-11,10-9-9 x 55-45-35


    Farmers Walk -
    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
    1 set x 10 each 2 fingers (3) per hand x 12

    2 sets D.A.R.D.

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

  16. #6286
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 Julne 12, 2021 - Chest, Triceps & Delta

    7 hours sleep

    Rotator Cuff Exercises


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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    12-11-10, 12-10-10 x 45-35-25
    Rope Triceps Pushdown
    14-13-13, 13-10-10 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-8 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-6-6 x 35-25-15
    Cable Upright Row
    13-10, 9-7 x 70-35
    Face Pulls
    12-10, 9-7 x 79-35

    --
    D.A.R.D. Added to 2019 routine
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    —[/QUOTE]
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #6287
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 14, 2021 - Legs

    Happy Flag Day

    Sleep 6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    10-11,10-8 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-9, 8-8x 100-70
    — Dripped 10 each since we his exercise was the culprit of my ‘snapping hip syndrome’. Made sure I had my back against the support and concentrated on the quads at the knee inner then outer
    Nautilus Leg Press
    13-10-10,11-10-10 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    16,14,14,12 x 60 —


    Ab Coaster - Stretch

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

  18. #6288
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 15, 2021 - Back and Biceps

    Slept 6 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    12-9,11-9 x 125-100
    T-Bar Rows
    8-8,7-6 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-11,12-10 x 35-25
    Cable E-Z Curl
    13-11-11,10-9-9 x 55-45-35


    Farmers Walk -
    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
    1 set x 10 each 2 fingers (3) per hand x 12

    2 sets D.A.R.D.

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

  19. #6289
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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
    Wednesday Julne 16 2021 - Chest, Triceps & Delta

    6 hours sleep

    Rotator Cuff Exercises


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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    13-11-11, 12-10-10 x 45-35-25
    Rope Triceps Pushdown
    14-13-13, 13-10-10 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-8 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-6-6 x 35-25-15
    Cable Upright Row
    13-10, 9-8 x 70-35
    Face Pulls
    12-10, 9-8 x 79-35

    --
    D.A.R.D. Added to 2019 routine
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #6290
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 17, 2021 - Legs

    Sleep 7+1=8 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    11-11,10-9 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-9, 8-8 x 100-70
    Nautilus Leg Press
    13-11-11,11-10-10 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    17,16,15,14 x 60 —


    Ab Coaster - Stretch

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

  21. #6291
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 18, 2021 - Back and Biceps

    Slept 6+1.5=7.5 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    12-10,10-9 x 125-100
    T-Bar Rows
    10-8,7-6 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-11,12-10 x 35-25
    Cable E-Z Curl
    13-12-12,10-9-9 x 55-45-35


    Farmers Walk -
    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
    1 set x 10 each 2 fingers (3) per hand x 12

    2 sets D.A.R.D.

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

  22. #6292
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 Julne 19 2021 - Chest, Triceps & Delta

    6.5 hours sleep

    Rotator Cuff Exercises


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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    14-11-11, 12-10-10 x 45-35-25
    Rope Triceps Pushdown
    14-13-13, 13-11-11 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-8 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-6-6 x 35-25-15
    Cable Upright Row
    13-10, 9-9 x 70-35
    Face Pulls
    13-10, 9-8 x 79-35

    --
    D.A.R.D. Added to 2019 routine
    2 sets x 25

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #6293
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 21, 2021 - Legs

    Sleep 6 hours

    First Day of Summer

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    11-11,10-9 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-20, 9-8 x 100-70
    Nautilus Leg Press
    13-11-11,11-10-10 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    17,16,15,14 x 60 — UP next time


    Ab Coaster - Stretch

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

  24. #6294
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 22, 2021 - Back and Biceps

    Slept 6.5 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    12-10,11-9 x 125-100
    T-Bar Rows
    10-9,8-6 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-11,13-10 x 35-25
    Cable E-Z Curl
    13-12-12,11-9-9 x 55-45-35


    Farmers Walk -
    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
    1 set x 10 each 2 fingers (3) per hand x 12

    2 sets D.A.R.D.

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

  25. #6295
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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
    Wednesday Julne 22 2021 - Chest, Triceps & Delta

    7.5 hours sleep

    Rotator Cuff Exercises


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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    14-12-11, 12-111-11 x 45-35-25
    Rope Triceps Pushdown
    15-13-13, 13-12-11 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-8 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-7-6 x 35-25-15
    Cable Upright Row
    13-10, 9-9 x 70-35
    Face Pulls
    13-11, 9-8 x 70-35

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

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #6296
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 24, 2021 - Legs

    Sleep 6.5 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    12-11,10-9 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 9-9 x 100-70
    Nautilus Leg Press
    13-11-10,11-10-9 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    14,13,1,11 x 70 — UP 10
    Felt good. May up again next time


    Ab Coaster - Stretch



    Calves continue to improve with professional massage as well as ice, muscle rub, my massage, massage gun, supps.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #6297
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 25, 2021 - Back and Biceps

    Slept 6 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    12-11,11-9 x 125-100
    T-Bar Rows
    10-9,8-7 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-11,12-10 x 35-25
    Cable E-Z Curl
    13-12-12,11-9-9 x 55-45-35


    Farmers Walk -
    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
    1 set x 10 each 2 fingers (3) per hand x 12

    2 sets D.A.R.D.

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

  28. #6298
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 Julne 26 2021 - Chest, Triceps & Delta

    3.5+3=6.5 hours sleep

    Rotator Cuff Exercises


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

    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    14-12-11, 12-111-11 x 45-35-25
    Rope Triceps Pushdown
    15-13-13, 13-12-11 x 95-70-45
    Standing Cable Tri Extension
    10-9,9-8 x 45-35

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    8-8-8, 6-7-6 x 35-25-15
    Cable Upright Row
    13-11, 9-9 x 70-35
    Face Pulls
    13-11, 9-8 x 70-35

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

    Hypetextensions
    24-24 (straight, alternate)

    Rev Rope Wrist Roller
    1 x 20 - 1 time up

    Yesterday my left elbow (outside) started having some tendinitis. Rubbed a bunch of muscle rub and did quite a bit of warm-ups today. I still feel it but was able to repeat the triceps workout without any adverse effect. I did something to cause a ‘twinge’ but unsure about what. Anyways I’ll continue to treat it.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #6299
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 28, 2021 - Legs

    Sleep 7 hours

    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    12-11,10-9 x 160-130
    Nautilus Lying Leg Curl
    11,10 x 70 (no drop set)

    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    10-10, 9-9 x 100-70
    Nautilus Leg Press
    13-12,11,11-10-9 X 160-130-100
    NOTE: 3x Multiplier on Nautilus Leg Press

    Stretch Quads !!! <——- each compound


    CALVES —
    -----
    Straight sets (for now)
    Nautilus Leg Press Calf
    13,10,9,8 x 80 — UP 10


    Ab Coaster - Stretch

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

  30. #6300
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,092
    Rep Power: 2151
    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 June 29, 2021 - Back and Biceps

    Slept 6 hours


    COMPOUND SET - DROP SETS
    BACk
    ------
    Lat Pulldown
    13-10,11-9 x 125-100
    T-Bar Rows
    10-9,8-8 x 80-55

    Stretch Between ~8 seconds each set

    BICEPS - SUPERSET - DROP SETS
    -----
    Incline Curls
    14-12,12-10 x 35-25
    Cable E-Z Curl
    13-12-12,11-9-9 x 55-45-35


    Farmers Walk -
    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
    1 set x 13 each 2 fingers (3) per hand

    2 sets D.A.R.D.

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

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