The League of Extraordinary Gentlemen

[kconnell]

I experimented wit a couple of inter-mixed low calorie, varying macro days this week and woke up today to my waist measuring in just ever so slightly below 29"---a sort of modern PR for me!

Awesome, John!

[kconnell]

Saturday September 26, 2015 - Legs


HAMSTRINGS
-----
Stiff-Leg Deadlifts
8,8,6 x 205 - UP

Seated Leg Curl -
10,8,7 x 140 - UP

Lying Leg Curl -
9 x 70


QUADRACEPS
-----
Precor Super Squat (Face out, almost like a Hack Squat)
9,9,8,8,8 x 320 - UP

Superset
Leg Press
8,8,7,7 x 430
Precor Leg Press Calf
8,8,8,8 x 430


CALVES
-------
Precor Leg Press Calf
10,10,10 x 290

Seated Calf
11,10,9,8 x 90

[JohnButz]

Awesome, John!

Thanks!

[kconnell]

Sunday September 27, 2015 - Back, Biceps

BACK

Supported T-Bar Row
10,8,7 x 90

Precor Low Row (similar to Hammer)
11,10,10,9 x 110

Seated High-Cable ISO Row with Supination
14,12,12,10 x120 - UP

CG Chins
6

Stretch

BICEPS
-----
EZ Cable Curl
12,11,10,9 x 80

Incline Hammer Curl
10,8,8 x 35

-----
FOREARMS --
-----
Farmers
1 min x 65

Standing Reverse EZ Curl
11,10 x 40

Ab Curl Machine
10,8,6 x 60

Plank x 2 mins

[kconnell]

Monday September 28, 2015 - Triceps, Chest, Shoulders

TRICEPS
Machine Triceps Press
16,13,9 x 70

Cable Single Grip Dual Pushdowns -
13,11,10,9,9 x 45

CHEST
-----
Incline Machine Bench - Precur (looks identical to Hammer)
11,9,7 x 155

SHOULDERS

Seated Shoulder Press Machine
11,10,9 x 80

Crossover Lateral Raise
11,10,10,9 x 30

Single DB Incline Lateral Raise
8,6 x 20

Rear Crossover Lateral Raise
11,10,9,9 x 20

Hanging Leg Raise
2 sets

[JohnButz]

In relation to fitness values industry is the concept of systematic work.

Health & fitness has as many paths, goals, & interpretations as there are participants.

At any time, at any gym, athletic club, or barbell club you will find a competitive bodybuilder or powerlifter, a retiree trying to keep in shape, an athlete perfecting a skill, a new mom trying to get her pre-baby body back, and a new to fitness member just starting out.


Some may not have a clear objective and just go to the gym as an escape or possibly it simply makes them feel better and that is excellent too, but any of the above mentioned can make the best use of their efforts by injecting industry into their program regimen.


First and foremost it is always great to get a clear idea of the objective.

What is the ultimate result you are looking for?

Who has obtained that result and what can you glean from their efforts and knowledge that you can inject into your own plan?


Once that crystal clear end result is established it is now time to work backwards.


Industry=Systematic Work


How can you connect that goal or end result with where you are currently?

If you have as an objective to squat 400 pounds and your current 1 rep max is 225 there are multitudes of programs that can get you there.

If you aspire to get on stage and compete in a bodybuilding competition, there are great trainers that can help.

If you need to lose 15 pounds, simple changes to the structure of your diet can get you there quickly.


The takeaway is that there are paths to achieve anything you desire.

Get certain on that goal and inject the concept of industry to expedite the process.

[kconnell]

Tuesday September 29, 2015 - Legs


HAMSTRINGS
-----
Stiff-Leg Deadlifts
8,8,6 x 205 -

Seated Leg Curl -
11,9,8 x 140

Lying Leg Curl -
10 x 70


QUADRACEPS
-----
Precor Super Squat (Face out, almost like a Hack Squat)
10,10,9,9,8 x 320 -

Superset
Leg Press
8,8,7,7 x 450
Precor Leg Press Calf
8,8,7,7 x 450


CALVES
-------
Precor Leg Press Calf
10,10,10,9 x 380

Seated Calf
11,10,9,8 x 90

[kconnell]

Wednesday September 30, 2015 - Back, Biceps

BACK

Supported T-Bar Row
10,7,7 x 90

Precor Low Row (similar to Hammer)
11,10,9,9 x 110

Seated High-Cable ISO Row with Supination
14,12,12,10 x120

CG Chins
6

Stretch

BICEPS
-----
EZ Cable Curl
11,11,10,9 x 80

Incline Hammer Curl
10,8,7 x 35

-----
FOREARMS --
-----
Farmers
1 min x 65

Standing Reverse EZ Curl
12,10 x 40

Plank x 2 mins

[JohnButz]

Sprints
20/60 intervals for 20 minutes

[JohnButz]

I had I guess what some would call an epiphany a few years ago while training in a commercial gym.

It was a very busy day and the place was absolutely packed.

All the regulars were there, plus a whole bunch of new members.

I was bench pressing, doing my top end set and told my spotter my rep goal for the set (4 reps.)

To my left was another group of three guys also benching, taking turns one by one.



I banged out my third rep, descended to attempt my fourth and with a little extra force completed the set.

I jumped up off the bench and my spotter said,

“I don’t know why you ever ask for a spot, I never touch the bar.”

I laughed and proceeded to the water fountain.



On the way back my attention was caught by the three guys aforementioned that were benching beside me.



The one who’s turn was up was beet-red, grimacing, pushing the bar with all he had while the bar was affixed about about eight inches above his chest.

His spotter shouted “Three More!” and took a deadlift grip to the bar and pulled with what seemed to be some appreciable effort.

The two managed to get the bar to full extension and proceeded.



This time the bar dropped very rapidly and sat on the poor guys chest for what seemed even to me like an eternity.

That bar wasn’t going anywhere.

I actually felt myself moving toward this poor guy as it was obvious that he was done and needed some assistance.



Then I heard him say with a whisper an almost painful,

“I’m done”



His friends moved to either side of the bar and lifted the weight from his chest.

The bencher sat up slowly and started rubbing his left shoulder.

He was hurting.



I then got to thinking that what I witnessed was not only unproductive but also probably sort of precarious in the sense that those last several reps probably:



Added very little if anything to his quest for strength and size (his partner was doing virtual shrugs.)
Severely stressed the guys central nervous system.
Obviously aggravated his shoulder.



It was then that I decided that I would never ask for a spot again.

If I can’t perform the weight/rep myself I don’t do it.

In fact other than very rare, well-planned max effort single rep attempts, I stay at positive failure, often even remaining a couple reps shy.



Progress is better obtained by positive true adaptation.

Give “Spot-less” training a try!

[JohnButz]

Weighed in at 143 this morning, waist measurement was a shade above 29".

Calories have been consistently in the 2500 range. (2,540, 2,578, 2,447, 2,595 the last few days.)

Optimally I would have a bit of a swing, higher on the weight training days, lower on the non, but with schedule fluctuations it is a bit tough right now.

Pullups
BWx3
BW+25x3 for 8 sets

Supersetted with

Dips
BWx3
BW+50x3 for 8 sets

Incline Bench
115x6 for 4 sets

Supersetted with

EZ Row
65x6 for 4 sets

Ring Dips
BWx12
BWx12

Supersetted with

Chins
BWx12
BWx12

Curl
Empty bar x30

Supersetted with

Lying Tri Ext
Empty bar x30

[JohnButz]

Squats
45x3
115x3
135x3 for 8 sets

Deadlifts
135x3 for 8 sets

Also a few sets of toe raises and rack pulls

2 mile run.

[kconnell]

Thursday October 01, 2015 - Triceps, Chest, Shoulders

TRICEPS
Machine Triceps Press
17,13,10 x 70

Cable Single Grip Dual Pushdowns -
11,10,9,9,8 x 45

CHEST
-----
Incline Machine Bench - Precur (looks identical to Hammer)
11,9,7 x 155

SHOULDERS

Seated Shoulder Press Machine
11,10,9 x 80

Crossover Lateral Raise
11,10,9 x 30

Rear Crossover Lateral Raise
11,10,9,9 x 20

Single DB Incline Lateral Raise
8,7 x 20

Crunch Machine
11,9x70

Plank
2 mins

[kconnell]

Friday October 02, 2015 - Legs


HAMSTRINGS
-----
Stiff-Leg Deadlifts
8,8,8 x 205 -

Seated Leg Curl -
12,10,9 x 140

Lying Leg Curl -
10,9 x 70


QUADRACEPS
-----
Precor Super Squat (Face out, almost like a Hack Squat)
11,10,9,9 x 320 -

Superset
Leg Press
9,9,8,8 x 450
Precor Leg Press Calf
10,10,9,9 x 450


CALVES
-------
Precor Leg Press Calf
13,13,11,11 x 380

Seated Calf
11,10,9,8 x 90

[kconnell]

I had I guess what some would call an epiphany a few years ago while training in a commercial gym.

It was a very busy day and the place was absolutely packed.

All the regulars were there, plus a whole bunch of new members.

I was bench pressing, doing my top end set and told my spotter my rep goal for the set (4 reps.)

<<< main part of story deleted>>>

Give “Spot-less” training a try!

John,

I understand your point about spotting. However, these guys are not doing it right (obviously).
A good spotter would recognize the ability of a lifter and not put him in the 'bar on chest' position.

Also, a good spotter would not be noticed. What I mean by this is if the lifter (benching in your example) were to keep his eyes closed throughout the movement (example, not good to do with free-standing benching), he would not feel or notice the spotter. The spotter is not to make the lift easier (as in the 3 boys next to you), the spotter should make the lifter do the work and only offer enough to keep the bar from sticking (a few pounds at first, adding more until movement is restored).

Obviously, it is hard to find a good spotter as mentioned. If not available, maybe you should free-weight bench in a cage with safety spots.

-K

[JohnButz]

John,

I understand your point about spotting. However, these guys are not doing it right (obviously).
A good spotter would recognize the ability of a lifter and not put him in the 'bar on chest' position.

Also, a good spotter would not be noticed. What I mean by this is if the lifter (benching in your example) were to keep his eyes closed throughout the movement (example, not good to do with free-standing benching), he would not feel or notice the spotter. The spotter is not to make the lift easier (as in the 3 boys next to you), the spotter should make the lifter do the work and only offer enough to keep the bar from sticking (a few pounds at first, adding more until movement is restored).

Obviously, it is hard to find a good spotter as mentioned. If not available, maybe you should free-weight bench in a cage with safety spots.

-K

Good points. I think what the larger focus in my experience is that for us naturals the magazine-influenced, high-intensity techniques may not be the best of paths.




I remember seeing silly things along the lines of this above and while I realize a lot of it is to sell magazines I think it sends a confusing message to the average gym-goer(especially beginners.)

The notion that if only somehow we were as intense/dedicated/structured as the pros we would have much, much better results kind of makes me sick, especially as I know a lot of newbies buy into it.

We are not a walking/talking pharmacy like these dudes and actually have to nurture the CNS.

[JohnButz]

Pullups

BW+30x3 for 8 sets

Supersetted with

Dips

BW+55x3 for 8 sets

Incline Bench
120x6 for 4 sets

Supersetted with

EZ Row
70x6 for 4 sets

Ring Dips
BWx12
BWx12

Supersetted with

Chins
BWx12
BWx12

Side Laterals
2.5'sx30

[kconnell]

Monday October 05, 2015 - Triceps, Chest, Shoulders

TRICEPS
Machine Triceps Press
11,9,8 x 80 - UP 10

Cable Single Grip Dual Pushdowns -
11,10,9,8 x 45

CHEST
-----
Incline Machine Bench - Precur (looks identical to Hammer)
11,9,8 x 155

SHOULDERS

Seated Shoulder Press Machine
11,10,9 x 80

Crossover Lateral Raise
12,11,9,8 x 30

Rear Crossover Lateral Raise
11,10,9 x 20

[kconnell]

Good points. I think what the larger focus in my experience is that for us naturals the magazine-influenced, high-intensity techniques may not be the best of paths.




I remember seeing silly things along the lines of this above and while I realize a lot of it is to sell magazines I think it sends a confusing message to the average gym-goer(especially beginners.)

The notion that if only somehow we were as intense/dedicated/structured as the pros we would have much, much better results kind of makes me sick, especially as I know a lot of newbies buy into it.

We are not a walking/talking pharmacy like these dudes and actually have to nurture the CNS.

Very true. I've seen a pro during a photo shoot and talked with others. Yes, it is to sell mags. It is not a real workout.

[JohnButz]

Monday October 05, 2015 - Triceps, Chest, Shoulders

TRICEPS
Machine Triceps Press
11,9,8 x 80 - UP 10

Cable Single Grip Dual Pushdowns -
11,10,9,8 x 45

CHEST
-----
Incline Machine Bench - Precur (looks identical to Hammer)
11,9,8 x 155

SHOULDERS

Seated Shoulder Press Machine
11,10,9 x 80

Crossover Lateral Raise
12,11,9,8 x 30

Rear Crossover Lateral Raise
11,10,9 x 20

Nice work Keith!

[JohnButz]

Squats 8x3x140
Deads 8x3x140

That's all--low dosing the squats/deads, but actually didn't have much time for anything else. Maybe a run today.

Crazy day, so my nutrition wasn't optimal, but I'll make up for it today I hope.

Calories1,870 Carbs199 Fat54 Protien81

[JohnButz]

Starting point for my new program.

Placeholder to check and see if I can improve with a new training program I have been experimenting with.

2 mile run early this morning~~ I may do one of those Thanksgiving 5K's just for fun and caloric dividend

[JohnButz]

Cleanliness.




Out of all of Ben Franklin’s Virtues the idea of Cleanliness was the one that I had to really ponder as how it can relate to our health & fitness journey.

It is obvious how this virtue fit into the old world and was an important component to self-improvement & health from that perspective, but in contemporary times most of us are blessed with all sorts of ways to keep ourselves “fresh.”

In fact, you go into a gym in “Anytown” USA and you will find that 99% of the membership actually spend a good portion of time, effort, and money on their presentation before they even break a sweat.



So, cleanliness.

Cleanliness for our perspective is:

That clean rep.

That clean set.

That clean exercise.

That clean session.



Cleanliness is making sure that each and every rep of each and every set of each and every session counts for whatever goal that you have in place.

If you are a bodybuilder or someone that is wanting to improve on their physique today is the day that ego-lifting is over.

You will garner way more from moving a 20 pound dumbbell through a full range of movement, and targeting the muscle(s) than jerking and swinging a 5o pounder.—risking injury and doing very little to get closer to your goals.



Use the tools you have to improve your physique.

It makes zero sense to throw a ton of weight on the bar only to cheat or do half reps.

Use your time wisely and get the very most you can out of each movement you perform.

Cleanliness is perspective and that perspective is keeping ever facet of your workout tidy, clean and in line with the goals you have in place.



Keep it clean!

[kconnell]

Wednesday October 07, 2015 - Legs

Back in the Home Gym...

HAMSTRINGS
-----
Stiff-Leg Deadlifts
8,8,8 x 205 -

Lying Leg Curl -
8,9 x 70


QUADRACEPS
-----
Leg Extension
10,9,8,8 x 115

Superset
Leg Press ... Different machines require different weight...
10,10,10,10 x 395
Precor Leg Press Calf
15,15,15,13 x 395


CALVES
-------
Seated Calf
11,11,10,9,x 120

[kconnell]

Thursday October 08, 2015 - Back, Biceps

BACK

Lat Pulldown
11,10,10,10 x 90

Face-Down on Incline Bench DB Rows
8,8,8 x 75

Seated High-Cable ISO Row with Supination
14,12,12,10 x120

Stretch

BICEPS
-----
EZ Cable Curl Fat Gripz, med grip
13,13,12,12 x 80

Incline Curl
10,10,9,9 x 35

-----
FOREARMS --
-----
Farmers
90 seconds x 65

Plank x 2 mins

[JohnButz]

Squats 145x 3 for 8 sets
Deads 145x3 for 8 sets

[JohnButz]

For years I have been fascinated with the 80/20 rule.

According to the rule 20 percent of your actions will produce 80 percent of your results.

Amazingly this concept seems to transcend all sorts of genres and categories.

20 percent of the population holds 80 percent of the wealth.

80 percent of sales will come from 20 percent of your customers.

20 percent of your wardrobe is worn 80 percent of the time etc.


We can also inject the 80/20 rule into our training.


20 percent of exercises/movements will give you 80 percent of your results.

I touched on what I feel is the best overall exercises for functional aesthetic results here but if we are to apply the 80/20 rule into our training we may need to cut out some of the extras and spend more effort on the time-tested, result-producing movements that will get us closer to our goals faster.


What should we cut out?

That is a great question and can vary depending on the individual, but from my own experiences most isolation work tends to simply be "fluff."----especially for the natural trainee.


Isolation work has it's place, but I feel the majority of your time should be spent on compound movements that recruit multiple muscle groupings.

So, if you are interested in applying the 80/20 rule to your own training use the "take out menu" approach and take out some of the extras.


Here's an example of a recent workout:



As you can see most of the training is composed of compound movements. (probably more like 90/10 as opposed to 80/20.)


What are some of the isolation movements you do that you can cut out and replace with more emphasis on the compound movements?

[Bjjguy76]

Nice stuff

[img]http


Jess%20Nevins/League%20of%20Extraordinary%20Gentlemen/league.jpg[/img]

Hello and welcome to our log! This is going to be a group thread of detailed info on training, diet, and supplementation.

We hope to include a lot of multi-media--heavy on the pics and vids to accentuate and further describe the results of our experimentations.


-J_Dieter
-JohnButz

(Hopefully a couple more Gentlemen soon... ...)



We are going to do our very best day in and day out!

[JohnButz]

Nice stuff

Thanks!

[JohnButz]

Pullups

BW+40x3 for 8 sets

Alt with

Dips

BW+65x3 for 8 sets

Incline Bench
130x6 for 4 sets

Alt with

EZ Row
75x6 for 4 sets

Ring Dips
BWx12
BWx12

Alt with

Chins
BWx12
BWx12

Arnold Press
12'sx24