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  1. #6781
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 17, 2023 - Back and Biceps
     
    Slept 7 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    29-17-16,16-15-15 ,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
    19-18-17,17-16-15,15-14-13 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 - 18
    Side-to-Side - 15
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #6782
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 20, 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, 17-16-15 x 80-70-60
    Standing Cable Tri Etension
    18-18, 17-17,14-14  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 14-12, 12-11 x 15-5
    Cable Upright Row
    15-14, 12-12, 12-11 x 70-60
    Face Pulls
    15-14, 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
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #6783
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 21, 2023 - Legs
     
    Sleep 4 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, 16, 14 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    20-18,18-16, 16-13 x 90-70
    Nautilus Leg Press
    20-19-18,19-17-15,15-15-13 x 140-120-100
     
     
    CALVES — ONLY ONE SET(SKIPPED)
    Did some light toes presses. Feeling better.

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

  4. #6784
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 22, 2023 - Back and Biceps
     
    Slept 6 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    19-17-16,16-15-15 ,14-12-11 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
    19-18-17,17-16-15,15-14-13 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 - 18
    Side-to-Side - 15
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6785
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 23, 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
    20-19-18,19-19-18,28-16-15 x 55-45-35
    Rope Triceps Pushdown
    20-28-18, 19-18-17, 28-16-15 x 80-70-60
    Standing Cable Tri Etension
    18-18, 17-17,15-14  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 14-12, 12-11 x 15-5
    Cable Upright Row
    15-14, 13-12, 12-11 x 70-60
    Face Pulls
    15-14, 13-12,12-11 x 70-60
    Behind Back Smith Shrugs
    17-16,13 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions - Skipped
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #6786
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 24, 2023 - Legs
     
    Sleep 6 hours

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


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    20-18,18-16, 16-13 x 90-70
    Nautilus Leg Press
    20-19-18,19-17-15,16-15-14 x 140-120-100
     
     
    CALVES — ONLY ONE SET(SKIPPED)
    Did some light toes presses. Feeling better.

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

  7. #6787
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 25, 2023 - Back and Biceps
     
    Slept 5 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    19-18-16,16-15-15 ,14-12-11 x 125-100-75
    C-G T-Bar Rows
    16-16-14 ,14-13-12,12-12-11 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    19-18-17,17-16-15,15-14-13 x 45-35-25
    Cable E-Z Curl
    18-17-16,17-16-15,15-14-12 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 - 18
    Side-to-Side - 16
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #6788
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 27, 2023 - chest, tri, delts

    Slept 5+1+1=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
    20-19-18,19-18-17,18-17-16 x 55-45-35
    Rope Triceps Pushdown
    20-28-18, 19-18-17, 18-17-16 x 80-70-60
    Standing Cable Tri Etension
    18-18, 17-17,15-14  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 14-13, 12-11 x 15-5
    Cable Upright Row
    15-14, 13-12, 12-11 x 70-60
    Face Pulls
    15-14, 13-12,12-11 x 70-60
    Behind Back Smith Shrugs
    17-16,14 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions - Skipped
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #6789
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 28, 2023 - Legs
     
    Sleep 7 hours

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


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    20-18,18-16, 16-14 x 90-70
    Nautilus Leg Press
    20-19-18,19-17-15,16-15-14 x 140-120-100
     
     
    CALVES — ONLY ONE SET(SKIPPED)
    Did some light stretching

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

  10. #6790
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 29, 2023 - Back and Biceps
     
    Slept 6.5 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    19-18-17,16-15-15 ,14-12-11 x 125-100-75
    C-G T-Bar Rows
    16-16-14 ,14-13-12,12-12-11 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    19-18-17,17-16-15,15-14-13 x 45-35-25
    Cable E-Z Curl
    19-18-17,17-16-15,15-14-13 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 - 18
    Side-to-Side - 16
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #6791
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 30, 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
    21-19-18,19-18-17,18-17-16 x 55-45-35
    Rope Triceps Pushdown
    20-28-18, 19-18-17, 18-17-16 x 80-70-60
    Standing Cable Tri Etension
    18-18, 17-17,15-15 x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 14-13, 12-11 x 15-5
    Cable Upright Row
    15-14, 13-12, 12-11 x 70-60
    Face Pulls
    15-14, 13-12,12-11 x 70-60
    Behind Back Smith Shrugs
    17-16,14 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions - Skipped
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #6792
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,545
    Rep Power: 2320
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 March 31, 2023 - Legs
     
    Sleep 7 hours

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


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    20-18,18-16, 16-14 x 90-70
    Nautilus Leg Press
    20-19-18,19-17-15,17-15-14 x 140-120-100
     
     
    CALVES — ONLY ONE SET(SKIPPED)
    Did some light stretching

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

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