Wednesday October 23, 2019 - Back and Biceps
Slept 4.5+2=6.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACk
------
Seated Row
15,13,12 x 125
T-Bar Rows
13,11 x 125
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
11,9,8 x 55
Cable Preacher Curl
14,12 x 55
Farmers Walk - SKIPPED
65-45 seconds x 65-45 seconds
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10
|
-
10-23-2019, 07:50 AM #5821--------------------------------------------------------------
Available as a rep
-
10-24-2019, 06:16 AM #5822
-
10-24-2019, 07:17 AM #5823
It may be better/quicker to text on this topic. I will be busy around lunch and a few hours after on either Monday or Tuesday. I’m just not sure yet. I should know by Friday afternoon. As soon as I know, I’ll text you.
One other thing about tendinitis, I developed a little while up there in my left elbow. Of all things, I was pulling a a hair from an area on my face with my hands quickly instead of using tweezers. Goes to show you angles make all the difference. It seems better now as this is the second workout for triceps since and no soreness.
But I wanted to let you know something that helps me on lateral raises, which is the same motion you experience for your wrist extensors. Instead of gripping the dumbbells and having the in the same plane as your forearms, relax the extensors and have the dumbbells angle down to the ground. Contract your flexors slightly which relaxes your extensors. Keep this throughout the exercise. Think of the dumbbells as kettlebells and it may make more sense.
Also, I wouldn’t rely on the brace and use your forearms in the same repetitive motion (pulling pizza), thinking that wouldn’t affect it. Because even with the brace, you would still be using the muscle, hence irritating the tendon.Last edited by kconnell; 10-24-2019 at 07:49 AM.
--------------------------------------------------------------
Available as a rep
-
10-24-2019, 07:51 AM #5824
Thursday October 24, 2019 - Chest, Triceps & Delts
Slept 4+3=7 hours
needed more sleep.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
13,12 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
10,8,7 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
11,10,9 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,8 x 90
Arnold Press - 3 sec tempo
11,9 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14
Hypetextensions--------------------------------------------------------------
Available as a rep
-
-
10-25-2019, 07:50 AM #5825
Friday October 25, 2019 - Legs
Sleep 5+2=7 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,14 x 70
SLDs
13,11 x 155
QUADRICEPS
-----
Smith Squats
15,14,12x 185 -
LEG PRESS — SKIPPED
45-Degree Leg Press
15,13,13,12 x 430. —
CALVES
————
Seated Calf
20,19,17 x 100
Standing Calf
15,13,12 x 110
Ab Coaster - Straight
25-18-13
—--------------------------------------------------------------
Available as a rep
-
10-26-2019, 08:27 AM #5826
Saturday October 26, 2019 - Back and Biceps
Slept 2.5+4=6.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACk
------
Seated Row
15,13,12 x 125
T-Bar Rows
13,12 x 125
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
11,10,9 x 55
Cable Preacher Curl
14,12 x 55
Farmers Walk - SKIPPED
65-45 seconds x 60-45 seconds
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10--------------------------------------------------------------
Available as a rep
-
10-28-2019, 07:00 AM #5827
Monday October 28, 2019 - Chest, Triceps & Delts
Slept 6 hours
2 hour nap yesterday
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
13,13 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
12,10,8 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
11,10,9 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
11,10 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14
Hypetextensions--------------------------------------------------------------
Available as a rep
-
10-29-2019, 11:43 AM #5828
Tuesday October 29, 2019 - Legs
Sleep 3+2+2.5=7.5 hours
Ug
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,14 x 70
SLDs
16,13 x 155
QUADRICEPS
-----
Smith Squats
16,14,12x 185 -
LEG PRESS —
45-Degree Leg Press
18,16,14,14 x 430. —
CALVES
————
Seated Calf
21,19,17 x 100
Standing Calf
15,14,12 x 110
Ab Coaster - Straight
25-18-13
—
Ive been essentially keeping the weights lighter while concentrating on strict form and very high intensity - where you can make/think the weight is heavier by making the muscles contract harder.
But today I wanted to go even higher on the reps while even concentrating harder. IOW, you know it’s good when you don’t consciously count and you just continue going until higher in the burn zone, then you realize the count. Nice.--------------------------------------------------------------
Available as a rep
-
-
10-30-2019, 08:25 AM #5829
Wednesday October 30, 2019 - Back and Biceps
Slept 3.5+4=7.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACk
------
Seated Row
15,13,12 x 125
T-Bar Rows
13,12 x 125
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
12,10,9 x 55
Cable Preacher Curl
14,12 x 55
Farmers Walk - SKIPPED
65-45 seconds x 60-45 seconds
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10--------------------------------------------------------------
Available as a rep
-
10-31-2019, 07:24 AM #5830
Thursday October 31, 2019 - Chest, Triceps & Delts
Slept 5 hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
14,13 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
12,11,8 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
11,10,10 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
11,9 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14
Hypetextensions--------------------------------------------------------------
Available as a rep
-
11-01-2019, 10:25 AM #5831
Friday November 1, 2019 - Legs
Sleep 6.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
9,9 x 80 — UP 10
SLDs
9,8 x 185 — UP 20
QUADRICEPS
-----
Smith Squats
18,15,14 x 185 - up next time
LEG PRESS —
45-Degree Leg Press
10,13,10,9 x 465 — UP 45
CALVES
————
Seated Calf
21,19,18 x 100
Standing Calf
16,14,12 x 110
Ab Coaster - Straight
25-18-14
—
Up on almost everything except calves. Everything except calves is still ‘light’ but still concentrating on strict form and high intensity.--------------------------------------------------------------
Available as a rep
-
11-02-2019, 07:07 AM #5832
Saturday November 2, 2019 - Back and Biceps
Slept 6 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACk
------
Seated Row
16,13,13 x 125
High Pulls
14,12 x 125
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,11,11 x 55
Cable Preacher Curl
14,12 x 55
Farmers Walk - SKIPPED
65-45 seconds x 60-45 seconds
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10--------------------------------------------------------------
Available as a rep
-
-
11-04-2019, 07:23 AM #5833
Monday November 4, 2019 - Chest, Triceps & Delts
Slept 7 hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
14,13 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
12,11,10 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
11,10,10 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
11,9 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 — SKIPPED
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
11-05-2019, 07:00 AM #5834
Tuesday November 5, 2019 - Legs
Sleep 6 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
10,9 x 80
SLDs
9,8 x 185
QUADRICEPS
-----
Smith Squats
9,8,7 x 205 - up 20
LEG PRESS —
45-Degree Leg Press
13,13,12,12 x 465
CALVES
————
Seated Calf
21,19,18 x 100
Standing Calf
16,14,12 x 110
Ab Coaster - Straight
25-18-14
—
Felt great, although could have used more sleep.--------------------------------------------------------------
Available as a rep
-
11-06-2019, 09:21 AM #5835
Wednesday November 6, 2019 - Back and Biceps
Slept 3+1.5+1=5.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACk
------
Seated Row
16,13,13 x 125
High Pulls
15,12 x 125
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,12,11 x 55
Cable Preacher Curl
14,12 x 55
Farmers Walk - SKIPPED
65-45 seconds x 60-45 seconds
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 - SKIPPED
—--------------------------------------------------------------
Available as a rep
-
11-07-2019, 08:53 AM #5836
Thursday November 7, 2019 - Chest, Triceps & Delts
Slept 4+0.5=4.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
15,12 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
13,12,10 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,10,10 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
11,9 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 — SKIPPED
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
11-08-2019, 07:49 AM #5837
Friday November 8, 2019 - Legs
Sleep 6 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,9 x 80
SLDs
9,8 x 185
QUADRICEPS
-----
Smith Squats
10,10,8 x 205
LEG PRESS —
45-Degree Leg Press
15,15,14,12 x 465
CALVES
————
Seated Calf
21,20,18 x 100
Standing Calf
16,14,12 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
11-09-2019, 09:27 AM #5838
Saturday November 9, 2019 - Back and Biceps
Slept 4.5+3=7.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACk
------
Seated Row
16,14,13 x 125
High Pulls
15,12 x 125
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,12,11 x 55
Cable Preacher Curl
15,13 x 55
Farmers Walk - SKIPPED
65-45 seconds x 60-45 seconds
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—--------------------------------------------------------------
Available as a rep
-
11-11-2019, 06:17 AM #5839
Monday November 11, 2019 - Chest, Triceps & Delts
Slept 6 hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
15,14 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
14,13,10 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,11,10 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,9 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
11-12-2019, 09:51 AM #5840
Tuesday November 12, 2019 - Legs
Sleep 5.5+0.5=6 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,10 x 80
SLDs
9,8 x 185
QUADRICEPS
-----
Smith Squats
12,11,10 x 205
LEG PRESS —
45-Degree Leg Press
18,17,15,12 x 465 - UP next time
CALVES
————
Seated Calf
22,20,18 x 100
Standing Calf
16,14,12 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
-
11-13-2019, 07:05 AM #5841
Wednesday November 13, 2019 - Back and Biceps
Slept 5.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACk
------
Seated Row
16,15,13 x 125
High Pulls
16,13 x 125
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,12,11 x 55
Cable Preacher Curl
15,13 x 55
Farmers Walk
65-45 seconds x 60-45 seconds
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—--------------------------------------------------------------
Available as a rep
-
11-14-2019, 07:14 AM #5842
Thursday November 14, 2019 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
15,14 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
14,13,11 x 90
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,12,10 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,10 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
11-15-2019, 08:59 AM #5843
Friday November 15, 2019 - Legs
Sleep 6.5 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,10 x 80
SLDs
9,8 x 185
QUADRICEPS
-----
Smith Squats
13,11,11 x 205
LEG PRESS — SKIPPED
45-Degree Leg Press
18,17,15,12 x 465 - UP next time
CALVES
————
Seated Calf
23,21,18 x 100 - up next time
Standing Calf
16,15,14 x 110
Ab Coaster - Straight
25-18-14
—
Must’ve slept crooked as neck/upper back was tight and stiff. Muscles all cramped there. Skipped leg presses.--------------------------------------------------------------
Available as a rep
-
11-18-2019, 07:55 AM #5844
Monday November 18, 2019 - Back and Biceps
Slept 4.5+2=6.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACk
------
Seated Row
16,15,13 x 125
High Pulls
16,13 x 125
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
15,14,12 x 55
Cable Preacher Curl
16,14 x 55
Farmers Walk - SKIPPED
65-45 seconds x 60-45 seconds
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—--------------------------------------------------------------
Available as a rep
-
-
11-19-2019, 06:53 AM #5845
Tuesday November 19, 2019 - Chest, Triceps & Delts
Slept 4+2.5=6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
17,14 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
15,14,13,11 x 90
-added a set
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,12,10 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,10 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
11-20-2019, 07:38 AM #5846
Wednesday November 20, 2019 - Legs
Sleep 7 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,10 x 80
SLDs
12,10 x 185
QUADRICEPS
-----
Smith Squats
14,12,11 x 205
LEG PRESS —
45-Degree Leg Press
10,8,8 x 510. -UP 45
CALVES
————
Seated Calf
12,10,9 x 130 - up 25
Standing Calf
16,15,14 x 110
Ab Coaster - Straight
25-18-14
—
Feeling great!--------------------------------------------------------------
Available as a rep
-
11-22-2019, 08:22 AM #5847
Friday November 22, 2019 - Back and Biceps
Slept 5.5+1=6.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACk
------
Seated Row
16,15,13 x 125
High Pulls
16,13 x 125
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,14,12 x 55
Cable Preacher Curl
16,14 x 55
Farmers Walk - SKIPPED
65-45 seconds x 60-45 seconds
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—--------------------------------------------------------------
Available as a rep
-
11-24-2019, 07:05 AM #5848
Sunday November 24, 2019 - Chest, Triceps & Delts
Slept 7 hours Needed a bunch because yesterday I cut down 2 80-year old pine trees. That was a lot of work.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises
CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED
TRICEPS - 2 seconds peak contraction
Smith Bar Close-grip Pushups
17,15 @ 2nd lug (20 degrees)
Flat Cable Tri Extension
15,14,13,12 x 90
-added a set
— May add kickbacks later
SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
14,12,10 x 25 (no ‘pour’)
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
12,10 x 25
--
Ab Coaster straight, 5 sec rest
25-18–14 —
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
11-25-2019, 08:32 AM #5849
Sunday November 25, 2019 - Legs
Sleep 6 hours
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,10 x 80
SLDs
13,10 x 185
QUADRICEPS
-----
Smith Squats
14,14,13 x 205
LEG PRESS —
45-Degree Leg Press
13,11,10 x 510. -
CALVES
————
Seated Calf
13,11,10 x 130 - up 25
Standing Calf
16,15,14 x 110
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
11-26-2019, 07:15 AM #5850
Tuesday November 26, 2019 - Back and Biceps
Slept 6.5 hours.
All sets have 2 seconds peak contraction with 3 second cadence
BACk
------
Seated Row
17,15,14 x 125 - UP next time
High Pulls
16,14 x 12 - UP next time
BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
16,14,12 x 55
Cable Preacher Curl
16,14 x 55
Farmers Walk -
65-45 seconds x 60-45 seconds
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Ab Coaster - Alternating Sides
19-13-10 -
—--------------------------------------------------------------
Available as a rep
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