The League of Extraordinary Gentlemen

**kconnell** · 07-30-2022, 07:07 AM

Saturday July 30, 2022 - Legs

Sleep ~7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-12, 13-11, 13-10 x 145-130
Nautilus Lying Leg Curl
10, 10, 9 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-10,11-10, 10-9 x 90-70
Nautilus Leg Press
13-11-11,12-10-10,10-9-9 x 140-120-100

CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
15-11,13-10,12-9 x 100-80
Seated Calf
15,13,12 x 25 (no drop, yet)

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 08-01-2022, 07:06 AM

Monday August 1, 2022 - Back and Biceps

Slept 6 hours

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-11-11,11-9-8 ,9-9-9 x 125-100-75
C-G T-Bar Rows
10-10-8,9-8-7,8-7-7 x 65-55-45

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,10-9-9,9-9-9 x 45-35-25
Cable E-Z Curl
14-11-11,10-9-9,9-9-9 x 45-35-25

Farmers Walk -
60-60 seconds x 45-35

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

Ab Coaster -

—

**kconnell** · 08-02-2022, 07:56 AM

Tuesday August 2, 2022 - chest, tri, delts

Slept 6.5 hours
—-

Rotator Cuff Exercises

CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 - (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
19-17-16, 17-16-15, 15-14-13 x 45-35-25
— UP next time
Rope Triceps Pushdown
15-14-12, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-11, 11-11 11-11 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 12-11, 11-10 x 15-5
Cable Upright Row
13-11, 11-11, 11-10 x 70-60
Face Pulls
13-11, 11-11,11-10 x 70-60
Behind Back Smith Shrugs
12,11,11 x 65

--
Smith Hip Thrust
12

Hypetextensions
—

**kconnell** · 08-03-2022, 08:00 AM

Wednesday August 3, 2022 - Legs

Sleep 5+2=7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-12, 13-12, 13-11 x 145-130
Nautilus Lying Leg Curl
10, 10, 9 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,11-10, 10-9 x 90-70
Nautilus Leg Press
13-11-11,12-11-11,10-9-9 x 140-120-100

CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-11,13-10,12-9 x 100-80
Seated Calf
15,13,12 x 25 (no drop, yet)

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 08-04-2022, 06:21 AM

Thursday August 4, 2022 - Back and Biceps

Slept 5 hours

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-11-11,12-9-8 ,9-9-9 x 125-100-75
C-G T-Bar Rows
11-10-8,9-8-8,8-7-7 x 65-55-45

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,10-9-9,9-9-9 x 45-35-25
Cable E-Z Curl
14-12-11,11-9-9,9-9-9 x 45-35-25

Farmers Walk -
60-60 seconds x 45-35

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

Ab Coaster -

—

**kconnell** · 08-05-2022, 07:09 AM

Friday August 5 2022 - chest, tri, delts

Slept 7 hours
—-

Rotator Cuff Exercises(skipped)

CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 - (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
10-10-10,10-9-8,9-8-7 x 55-45-35
— UP 10
Rope Triceps Pushdown
15-14-12, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-12, 11-11 11-11 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 12-11, 11-10 x 15-5
Cable Upright Row
13-11, 11-11, 11-10 x 70-60
Face Pulls
13-11, 11-11,11-10 x 70-60
Behind Back Smith Shrugs
12,11,11 x 65

--
Smith Hip Thrust (skipped)
12

Hypetextensions(skipped)
—

**kconnell** · 08-06-2022, 06:13 AM

Saturday August 6, 2022 - Legs

Sleep 5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-12, 13-12, 13-11 x 145-130
Nautilus Lying Leg Curl
11, 10, 9 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,11-10, 10-9 x 90-70
Nautilus Leg Press
13-12-11,12-11-11,11-9-9 x 140-120-100

CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-13,14-11,12-9 x 100-80
Seated Calf
16,13,12 x 25 (no drop, yet)

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 08-08-2022, 07:42 AM

Monday August 8 2022 - Back and Biceps

Slept 3+3+2=8 hours

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-12-11,13-10-10 ,10-9-9 x 125-100-75
C-G T-Bar Rows
11-10-8,9-8-8,8-8-7 x 65-55-45

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,10-10-10,9-9-9 x 45-35-25
Cable E-Z Curl
14-12-11,11-9-9,9-9-9 x 45-35-25

Farmers Walk -
60-60 seconds x 45-35

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

Ab Coaster -

—

**kconnell** · 08-09-2022, 07:17 AM

Tuesday August 9 2022 - chest, tri, delts

Slept 6.5 hours
—-

Rotator Cuff Exercises(skipped)

CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
14 x 35 - (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
11-10-10,10-9-8,10-10-9 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-12, 12-11 11-11 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 12-11, 11-10 x 15-5
Cable Upright Row
13-11, 11-11, 11-10 x 70-60
Face Pulls
13-11, 11-11,11-10 x 70-60
Behind Back Smith Shrugs
12,12,11 x 65

--
Smith Hip Thrust (skipped)
12

Hypetextensions(skipped)
—

**kconnell** · 08-10-2022, 08:45 AM

Wednesday iAugust 10 2022 - Legs

Sleep 4.5+2.5=7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
15-12, 13-12, 13-11 x 145-130
Nautilus Lying Leg Curl
11, 10, 9 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,12-10, 11-9 x 90-70
Nautilus Leg Press
14-12-11,12-11-11,11-10-9 x 140-120-100

CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-13,14-13,12-10 x 100-80
Seated Calf
16,14,12 x 25 (no drop, yet)

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

Odd. Didn’t feel like it when started but had quite a number of increases since last time. Good one!

**kconnell** · 08-11-2022, 07:39 AM

Thursday August 11 2022 - Back and Biceps

Slept 7 hours

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-12-11,13-10-10 ,11-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,9-9-8,8-8-7 x 65-55-45

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,10-10-10,9-9-9 x 45-35-25
Cable E-Z Curl
14-13-11,11-9-9,10-9-9 x 45-35-25

Farmers Walk -
60-60 seconds x 45-35

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

Ab Coaster -

—

**kconnell** · 08-12-2022, 07:21 AM

Friday August 12 2022 - chest, tri, delts

Slept 7 hours
—-

Rotator Cuff Exercises(skipped)

CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
12-10-10,112-0-9,10-10-9 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-12, 12-11 11-11 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 11-10 x 15-5
Cable Upright Row
13-11, 11-11, 11-10 x 70-60
Face Pulls
13-11, 11-11,11-10 x 70-60
Behind Back Smith Shrugs
12,12,11 x 65

--
Smith Hip Thrust (skipped)
12

Hypetextensions(skipped)
—

**kconnell** · 08-14-2022, 05:53 AM

Sunday iAugust 14 2022 - Legs

Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
15-12, 13-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12, 10, 9 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-10,12-11, 11-9 x 90-70
Nautilus Leg Press
14-12-11,12-11-11,11-10-9 x 140-120-100

CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-13,14-13,12-10 x 100-80
Seated Calf
16,14,13 x 25 (no drop, yet)

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 08-15-2022, 07:00 AM

Monday August 15 2022 - Back and Biceps

Slept 6.5 hours

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-12-11,13-10-10 ,11-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,10-9-8,8-8-7 x 65-55-45

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
11-11-11,10-10-10,9-9-9 x 45-35-25
Cable E-Z Curl
14-13-12,11-9-9,10-10-9 x 45-35-25

Farmers Walk -
60-60 seconds x 45-35

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

Ab Coaster -

—

**kconnell** · 08-16-2022, 07:13 AM

Tuesday August 16 2022 - chest, tri, delts

Slept 7 hours
—-

Rotator Cuff Exercises(skipped)

CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
12-11-10,12-10-9,10-10-9 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-12, 12-11 11-11 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 11-10 x 15-5
Cable Upright Row
13-11, 11-11, 11-10 x 70-60
Face Pulls
13-11, 11-11,11-10 x 70-60
Behind Back Smith Shrugs
12,12,11 x 65

--
Smith Hip Thrust
12-10

Hypetextensions(skipped)
—

**kconnell** · 08-17-2022, 08:43 PM

Wednesday iAugust 17 2022 - Legs

Sleep 5.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
15-13, 13-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12, 10, 9 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,12-11, 11-9 x 90-70
Nautilus Leg Press
14-12-11,12-11-11,11-10-9 x 140-120-100

CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-13,14-13,12-10 x 100-80
Seated Calf
16,14,13 x 25 (no drop, yet)

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 08-18-2022, 07:27 AM

Thursday August 18 2022 - Back and Biceps

Slept 5+2.5=7.5 hours

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-12-11,13-11-10 ,11-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,10-9-8,8-8-8 x 65-55-45

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
12-11-11,10-10-10,9-9-9 x 45-35-25
Cable E-Z Curl
14-13-12,11-9-9,10-10-10 x 45-35-25

Farmers Walk -
60-60 seconds x 45-35

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

Ab Coaster -

—

**kconnell** · 08-19-2022, 07:25 AM

Friday August 19 2022 - chest, tri, delts

Slept 6.5 hours
—-

Rotator Cuff Exercises(skipped)

CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
13-12-11,12-11-10,10-10-9 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-12, 12-11 11-11 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 11-10 x 15-5
Cable Upright Row
13-11, 11-11, 11-10 x 70-60
Face Pulls
13-11, 11-11,11-10 x 70-60
Behind Back Smith Shrugs
12,12,11 x 65

--
Smith Hip Thrust
12-10

Hypetextensions(skipped)
—

**kconnell** · 08-21-2022, 05:42 AM

Sunday iAugust 21 2022 - Legs

Sleep 6 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
15-13, 13-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12, 11, 9 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,12-11, 11-9 x 90-70
Nautilus Leg Press
14-13-12,12-12-11,11-11-9 x 140-120-100

CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-13,14-13,13-10 x 100-80
Seated Calf
17,14,13 x 25 (no drop, yet)

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 08-22-2022, 07:31 AM

Monday August 22 2022 - Back and Biceps

Slept 7 hours

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-13-11,13-11-11 ,11-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,10-9-8,8-8-8 x 65-55-45

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
12-11-11,11-10-10,9-9-9 x 45-35-25
Cable E-Z Curl
14-13-12,11-9-9,10-10-10 x 45-35-25

Farmers Walk -
60-60 seconds x 45-35

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

Ab Coaster -

—

**kconnell** · 08-23-2022, 08:01 AM

Tuesday August 22 2022 - chest, tri, delts

Slept 6 hours
—-

Rotator Cuff Exercises(skipped)

CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
14-13-12,12-11-10,11-10-9 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
12-12, 12-11 11-11 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 11-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-10 x 70-60
Behind Back Smith Shrugs
12,12,11 x 65

--
Smith Hip Thrust
12-10 x 65

Hypetextensions(skipped)
—

**kconnell** · 08-24-2022, 06:56 AM

Wednesday iAugust 24 2022 - Legs

Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
15-13, 13-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12, 11, 10 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,12-11, 11-9 x 90-70
Nautilus Leg Press
15-13-12,13-12-11,11-11-9 x 140-120-100

CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-13,15-13,13-10 x 100-80
Seated Calf
17,15,13 x 25 (no drop, yet)

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 08-25-2022, 07:09 AM

Thursday August 25 2022 - Back and Biceps

Slept 7.5 hours

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-13-12,13-11-11 ,11-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,10-9-8,8-8-8 x 65-55-45

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
12-11-11,11-10-10,9-9-9 x 45-35-25
Cable E-Z Curl
14-13-12,11-10-9,10-10-10 x 45-35-25

Farmers Walk -
60-60 seconds x 45-35

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

Ab Coaster -

—

**kconnell** · 08-26-2022, 09:03 AM

Friday August 25, 2022 - chest, tri, delts

Slept 5 hours
—-

Rotator Cuff Exercises(skipped)

CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
14-13-12,13-12-11,11-10-9 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
13-12, 12-11 11-11 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 11-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
13,12,11 x 65

--
Smith Hip Thrust
12-10 x 65

Hypetextensions
—

**kconnell** · 08-28-2022, 11:44 AM

Saturday iAugust 27 2022 - Legs

Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
15-13, 14-12, 13-11 x 145-130
Nautilus Lying Leg Curl
12, 11, 10 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,12-11, 11-9 x 90-70
Nautilus Leg Press
16-14-13,13-12-11,11-11-9 x 140-120-100

CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-15,15-13,13-11 x 100-80
Seated Calf
17,15,13 x 25 (no drop, yet)

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 09-11-2022, 01:50 PM

After 2 weeks off for a vacation, I need to start back…. But lighter weight and I don’t need caffeine (yet). I’m thinking 1 light day for each body part.

No change of routine as I wasn’t stale and the time off will rejuvenate this routine.

**kconnell** · 09-12-2022, 06:38 AM

Monday September 12 2022 - Back and Biceps

Slept 6.5 hours

*** Lighter ***
After 2-week layoff

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-13-12,13-11-11 ,11-9-9 x 100-90-80
C-G T-Bar Rows
11-10-9,10-9-9,8-8-8 x 65-55-45

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
12-11-11,11-10-10 x 45-35-25
Cable E-Z Curl
14-13-12,11-10-9 x 45-35-25

Farmers Walk -
60-60 seconds x 45-35

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

Ab Coaster -

—

First day back. Lighter weights on pull downs but same weight everywhere else. Dropped last set on biceps though. I was able to repeat all reps - even after 2 weeks off! A first. Maybe cause I did a good amount of paddling in a kayak?

**kconnell** · 09-14-2022, 05:45 PM

Wednesday September 14, 2022 - Legs

Sleep 7.5 hours

Did same weights but only 2 giant sets each. First leg day back.

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
15-13, 14-12 x 145-130
Nautilus Lying Leg Curl
12, 11 x 90 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-11,12-11 x 90-70
Nautilus Leg Press
16-14-13,13-12-11 x 140-120-100

CALVES — SKIPPED
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-15,15-13,13-11 x 100-80
Seated Calf
17,15,13 x 25 (no drop, yet)

D.A.R.D. 3 sets

Ab Coaster - Straight
25-18-14
—

**kconnell** · 09-16-2022, 07:00 AM

Friday September 16 2022 - Back and Biceps

Slept 5 hours

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-13-12,13-11-11 ,11-9-9 x 125-100-75
C-G T-Bar Rows
11-10-9,10-9-8,8-8-8 x 65-55-45

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
12-11-11,11-10-10,9-9-9 x 45-35-25
Cable E-Z Curl
14-13-12,11-10-9,10-10-10 x 45-35-25

Farmers Walk -
60-60 seconds x 45-35

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

Ab Coaster -

—

**kconnell** · 09-18-2022, 06:40 AM

Sunday September 17, 2022 - chest, tri, delts

Slept 6 hours
—-

Rotator Cuff Exercises(skipped)

CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
14-13-12,13-12-11,11-10-9 x 55-45-35
Rope Triceps Pushdown
16-15-14, 14-13-12, 14-13-12 x 80-70-60
Standing Cable Tri Extension
13-12, 12-11 11-11 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 11-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
13,12,11 x 65

--
Smith Hip Thrust
12-10 x 65

Hypetextensions
—

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