The League of Extraordinary Gentlemen

[kconnell]

Thursday January 2, 2020 - Back and Biceps

Slept 4.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
16,14,13 x 130 -
High Pulls
16,13 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,12,11 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 -
—

[kconnell]

Friday January 3, 202 - Chest, Triceps & Delts

Slept 7 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST
2-Arm Dual Lower Crossover
15,13 x 35

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,15 @ 1st lug (20 degrees)
Flat Cable Tri Extension
13,12,12,10 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
13,12 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14 —

Hypetextensions
—

[kconnell]

Saturday January 4, 2020 - Legs

Sleep 7 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
13,13,11 x 225 -

—SKIPPED
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
—

[kconnell]

Monday January 6, 2020 - Back and Biceps

Slept 4.5+2=6.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
16,15,14 x 130 -
High Pulls
16,14 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,14,12 x 60
Cable Preacher Curl
14,12 x 60

- SKIPPED. Right wrist felt weird
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 -
—

[kconnell]

Tuesday January 7, 2020 - Chest, Triceps & Delts

Slept 6.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST
2-Arm Dual Lower Crossover
15,13 x 35

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,15 @ 1st lug (20 degrees)
Flat Cable Tri Extension
13,12,12,10 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
13,12 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14 —

Hypetextensions
—

Don’t know what I did to my right wrist but it really affected me and doing the triceps extensions (skull crushers). Only went down halfway

[kconnell]

Wednesday January 8, 2020 - Legs

Sleep 5.5 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
13,13,12 x 225 -

—SKIPPED
LEG PRESS — 15 second between sets
45-Degree Leg Press
10,11,10,9 x 535 - UP 25

CALVES
————
Seated Calf
17,15,14 x 130
Standing Calf
17,15,13 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Thursday January 9, 2020 - Back and Biceps

Slept 5+3=8 Hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
16,15,14 x 130 -
High Pulls
16,14 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,14,12 x 60
Cable Preacher Curl
14,13 x 60

- SKIPPED. Right wrist felt weird but better
Farmers Walk - No rest between
45-35 pounds x 3-2 minutes

— SKIPPED
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 -
—

[kconnell]

Friday January 10, 2020 - Chest, Triceps & Delts

Slept 6 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
15,13 x 35

TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
18,15 @ 1st lug (20 degrees)
Flat Cable Tri Extension
13,12,12,10 x 100
— May add kickbacks later
****** had to stop the extensions. Sharp pain in right wrist just getting set up. Was able to do everything else.



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
13,12 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14 —

Hypetextensions
—

[kconnell]

Saturday January 11, 2020 - Legs

Sleep 5.5 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80 — SKIPPED
DID 2 sets of seated leg curls instead
SLDs
12,12 x 185 — down in reps due to wrist and used a wristband

QUADRICEPS
-----
Smith Squats
13,13,12 x 225 -

—SKIPPED
LEG PRESS — 15 second between sets
45-Degree Leg Press
10,11,10,9 x 535 - UP 25

CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,10,8 x 130
Standing Calf
15,12,10 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Sunday January 12, 2020 - Back and Biceps

Slept 7.2 Hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
16,14 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,14,12 x 60
Cable Preacher Curl
14,13 x 60

- SKIPPED. Right wrist better
Farmers Walk - No rest between
45-35 pounds x 3-2 minutes

— SKIPPED
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 -
—

Upping dose yesterday of turmeric (curcummin) from 4-5 to 10 a day seemed to help.

[kconnell]

Just a note....

The ‘reset’ of calves, where I firmly concentrated on keeping the stretch at 1-2 seconds and then ‘think’ rise on heels’ as high as I could for a hard contraction for 2 seconds paid off. I’m sore. Like real sore even now.

Just goes to show a re-emphasis on mind-muscle is better than more weight.

[kconnell]

Monday January 13, 2020 - Chest, Triceps & Delts

Slept 6.5+1=7.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
16,13 x 35

TRICEPS - 2 seconds peak contraction
Close-grip Pushups
10, 8 - Lateral Emphasis
Flat Cable Tri Extension
13,12,12,10 x 100
— May add kickbacks later
****** obviously wrist is better! Will continue with the turmeric at 10 caps



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,9 x 25
— reset like calves. Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14 —

Hypetextensions
—

[kconnell]

Tuesday January 14, 2020 - Legs

Sleep 6.5 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
DID 2 sets of seated leg curls instead
SLDs
10,8 x 185 — ‘reset’. Emphasize Stretch

QUADRICEPS
-----
Smith Squats
13,13,12 x 225 -

—SKIPPED
LEG PRESS — 15 second between sets
45-Degree Leg Press
11,12,11,10 x 535 -

CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,10,9 x 130
Standing Calf
15,12,10 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Wednesday January 15, 2020 - Back and Biceps

Slept 4+1+0.5=5.5 Hours. Ug

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
14,12x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,14,12 x 60
Cable Preacher Curl
15,13 x 60

Right wrist better
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

—

[kconnell]

Thursday January 16, 2020 - Chest, Triceps & Delts

Slept 6.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
16,13 x 35

TRICEPS - 2 seconds peak contraction
Close-grip Pushups
10, 8 - Lateral Emphasis
Flat Cable Tri Extension
14,12,11,11 x 100



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14 —

Hypetextensions
—

[kconnell]

Friday January 17, 2020 - Legs

Sleep 6.5 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
10,8 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
14,13,12 x 225 -

—
LEG PRESS — 15 second between sets
45-Degree Leg Press
13,12,12,10 x 535 -

CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,10,9 x 130
Standing Calf
15,13,10 x 110

Ab Coaster - Straight
25-18-14
—

[kconnell]

Monday January 20, 2020 - Back and Biceps

Slept 7.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
14,12 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,14,13 x 60
Cable Preacher Curl
15,13 x 60

Right wrist better
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes

—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10

—

[kconnell]

Tuesday January 21, 2020 - Chest, Triceps & Delts

Slept 6 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
16,14 x 35

TRICEPS - 2 seconds peak contraction
Close-grip Pushups
10, 8 - Lateral Emphasis
Flat Cable Tri Extension
14,13,11,10 x 100



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14 —

Hypetextensions
—

[kconnell]

11:43 elliptical mile

[kconnell]

Wednesday January 22, 2020 - Legs

Sleep 5.5+1=6.5 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
10,9 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
15,14,13 x 225 -

—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14,14,13,11x 535 -

CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,11,9 x 130
Standing Calf
13,13,10 x 110

Ab Coaster - Straight
28-18-14
—

[kconnell]

1.25 mile elliptical 14:45 minutes.

[kconnell]

Thursday January 24, 2020 - Back and Biceps

Slept 6 Hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
14,13 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,14,13 x 60
Cable Preacher Curl
15,13 x 60

SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes

—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10

—

[kconnell]

1.5 miles elliptical 19:30 minutes

[kconnell]

Friday January 25, 2020 - Chest, Triceps & Delts

Slept 6+1.5=7.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
17,14 x 35

TRICEPS - 2 seconds peak contraction
Close-grip Pushups
10, 9 - Lateral Emphasis
Flat Cable Tri Extension
14,13,13,12 x 100



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
10,9,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14 —

Hypetextensions
—

[kconnell]

Saturday February 1, 2020 - Legs

Sleep 4+1.5+1.5+0.5= 7.5 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
10,9 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
15,15,13 x 225 -

—SKIPPED
-Still sore from a 3-day ski trip.

LEG PRESS — 15 second between sets
45-Degree Leg Press
14,14,13,11x 535 -

CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,11,9 x 130
Standing Calf
13,13,10 x 110

Ab Coaster - Straight
28-18-14
—

[kconnell]

Monday February 3, 2020 - Back and Biceps

Slept 4,5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
14,13 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
17,14,13 x 60
Cable Preacher Curl
15,13 x 60

SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes

—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10

—

[kconnell]

Thursday February 5, 2020 - Chest, Triceps & Delts

Slept 6+2=8 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
17,14 x 35

TRICEPS - 2 seconds peak contraction
Close-grip Pushups
10, 9 - Lateral Emphasis
Flat Cable Tri Extension
14,14,12,12 x 100



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,9,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14 —

Hypetextensions
—

Yesterday used a tractor to spread 3 16-yard trucks of dirt. Sore legs.

[kconnell]

Friday February 7, 2020 - Legs

Sleep 7.5 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,13 x 80
SLDs
11,9 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
15,15,13 x 225 -

—SKIPPED
-Still sore from a 3-day ski trip.

LEG PRESS — 15 second between sets
45-Degree Leg Press
14,14,13,11x 535 -

CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
13,11,9 x 130
Standing Calf
13,13,10 x 110

Ab Coaster - Straight
28-18-14
—

[kconnell]

Saturday February 8, 2020 - Back and Biceps

Slept 7 Hours.

All sets have 2 seconds peak contraction with 3 second cadence

BACK
------
Seated Row
16,14,14 x 130 -
High Pulls
15,13 x 130 -

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
17,15,13 x 60
Cable Preacher Curl
15,13 x 60

SKIPPED
Farmers Walk - No rest between
45-35 pounds x 2.5-2 minutes

—
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10

—

[kconnell]

Sunday February 9, 2020 - Chest, Triceps & Delts

Slept y Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,14 x 35

TRICEPS - 2 seconds peak contraction
Close-grip Pushups
11, 9 - Lateral Emphasis
Flat Cable Tri Extension
14,15,13,12 x 100



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,9,8 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
13,12 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14 —

Hypetextensions
—