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  1. #5821
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    --------------------------------------------------------------
    Available as a rep
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  2. #5822
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,469
    Rep Power: 20668
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
    JohnButz is offline
    Originally Posted by kconnell View Post
    Thanks. I painted that one just for you 4 weeks ago. I knew there would be ‘color’ in the trees and tried to add that. Mountains and water are my favorite.

    I thoroughly enjoyed our visit but would’ve really liked to talk more but understand that business must come first. Let me know ahead of time if you want to FaceTime. I should be free before you open all this week.

    We enjoyed your pizza (and dessert). In fact, I like to give credit where due to places so I reviewed you on yelp and made sure you are listed on TripAdvisor but I still need to review you there.
    Thanks! What does you schedule look like for this coming Monday/Tuesday?
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  3. #5823
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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
    Originally Posted by JohnButz View Post
    Thanks! What does you schedule look like for this coming Monday/Tuesday?
    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 08:49 AM.
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  4. #5824
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
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  5. #5825
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
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  6. #5826
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  7. #5827
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
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  8. #5828
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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.
    --------------------------------------------------------------
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  9. #5829
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  10. #5830
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  11. #5831
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
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  12. #5832
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  13. #5833
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  14. #5834
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
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  15. #5835
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  16. #5836
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    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
    Reply With Quote

  17. #5837
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  18. #5838
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  19. #5839
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  20. #5840
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  21. #5841
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
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  22. #5842
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

  23. #5843
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 13,617
    Rep Power: 1951
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is 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 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
    Reply With Quote

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