The League of Extraordinary Gentlemen

[kconnell]

Sunday November 1, 2020 - Legs

Sleep 4+2=6 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,12 x 90 -
Seated Leg Curl
11,10 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
8,8,7,8 x 205 -

Nautilus Leg Extension
11, 10 x 160


CALVES -
Decided to one set of standing but not staying in the stretch area — reverse as I get there. 12 reps with only 20 lbs.

————
Standing Calf
12 x 20 - Suoerslow


Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

[kconnell]

Monday November 2, 2020 - Back and Biceps

7 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,11 x 125
Bent-over DB Row
11,9 x 55
Nautilus Super Pullover
11,9 x 140

BICEPS
-----
Incline Curls
14,13,12 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,9 x 25

—
Reverse Wrist Roller -
1 times up with 20 pounds
—

The calf ‘set’ had just a minimal negative effect on the tendons. Fine today.

[kconnell]

Tuesday November 3, 2020 - Chest, Triceps & Delts

Slept 5.5+0.5=6 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
Incline Cable Fly
14 x 20


TRICEPS
Pulley Pushdowns
17,16,15 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
15,14,12 x 25

SHOULDERS
Wide Upright Row on Smith
13,11,11 x 80
Cable Dual Lateral Raises
12,10,9 x 20
Bent-Over Lateral Raise
12,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Sunday November 8, 2020 - Legs

Sleep 5.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,12 x 90 -
Seated Leg Curl
11,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
10,10,9,7 x 205 -

Nautilus Leg Extension
11, 10 x 160


CALVES - SKIPPED
Decided to one set of standing but not staying in the stretch area — reverse as I get there. 12 reps with only 20 lbs.

————
Standing Calf
12 x 20 - Suoerslow


Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

[kconnell]

Monday November 9, 2020 - Back and Biceps

6 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,113 x 125
Bent-over DB Row
11,9 x 55
Nautilus Super Pullover
11,9 x 140

BICEPS
-----
Incline Curls
14,13,12 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,9 x 25

—
Reverse Wrist Roller -
1 times up with 20 pounds
—

[kconnell]

Tuesday November 10, 2020 - Chest, Triceps & Delts

Slept 6+2=8 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
Incline Cable Fly
14 x 20


TRICEPS
Pulley Pushdowns
17,17,15 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,14,12 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 80
Cable Dual Lateral Raises
12,10,9 x 20
Bent-Over Lateral Raise
12,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Thursday November 12, 2020 - Legs

Sleep 7 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,12 x 90 -
Seated Leg Curl
11,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
11,10,10,9 x 205 -

Nautilus Leg Extension
11, 10, 9,7 x 160
— Added 2 sets

CALVES - NOT SKIPPED
14reps with only 20 lbs.

————
Standing Calf
12 x 20 - Suoerslow


Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

Calves still tight. Foam roller and massage. Also muscle rub (Ben Gay) all help. There is progress. I can tell. Just slowly.

[kconnell]

I had an epiphany. Why’d it take so long?

You know you see people with these compression bands, usually on their upper forearms? Well they press on the origin of the flexor muscles which are extremely tight. Constant compression is supposed to loosen the muscle and therefore relive the pulling or tendinitis at the insertion, where it is most felt and tender.

My calf is really no different. I have a strong band and use a small supplement bottle on the lateral calf (I believe mostly soleus). Did that last night for and hour or so. Much better.

[kconnell]

Friday November 13, 2020 - Back and Biceps

7.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,13 x 125
Bent-over DB Row
11,10 x 55
Nautilus Super Pullover
11,10 x 140

BICEPS
-----
Incline Curls
14,13,12 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,9 x 25

—
Reverse Wrist Roller -
1 times up with 20 pounds
—

[kconnell]

Saturday November 14, 2020 - Chest, Triceps & Delts

Slept 5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
Incline Cable Fly
14 x 20


TRICEPS
Pulley Pushdowns
17,17,15 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,14,12 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 80
Cable Dual Lateral Raises
12,10,9 x 20
Bent-Over Lateral Raise
13,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

[kconnell]

Monday November 16, 2020 - Legs

Sleep 6 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,12 x 90 -
Seated Leg Curl
11,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
12,11,11,11 x 205 -

Nautilus Leg Extension
11, 11,9,9 x 160
— Added 2 sets

CALVES - SKIPPED
14reps with only 20 lbs.
— did one set of body weight stretching

————
Standing Calf
12 x 20 - Suoerslow


Seated Calf - SKIPPED
12,10,9 x 130

Ab Coaster Psoas Stretch

—

Calves still tight. Foam roller helps but calves are bruised from all the compression and rolling. Ug

[kconnell]

Tuesday November 17, 2020 - Back and Biceps

5.5+1=6.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
14,13,13 x 125
Bent-over DB Row
11,10 x 55
Nautilus Super Pullover
11,10 x 140

BICEPS
-----
Incline Curls
14,13,12 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,9 x 25

—
Reverse Wrist Roller -
1 times up with 20 pounds
—
Epiphany #2. Work the antogonist. The shin muscles have also felt sore. I’ve been just pulling back, which should by theory relax the calves and it does. But I think they needed strengthening.

Enter the DARD (dynamic axial resistance device) again. Did 4 sets with 30 lbs. directly works the shin muscles. Felt so much better. I’ll be doing these daily.

[kconnell]

Wednesday November 18, 2020 - Chest, Triceps & Delts

Slept 3+3*1=7 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
Incline Cable Fly
16 x 20


TRICEPS
Pulley Pushdowns
18,17,15 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,14,13 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 80
Cable Dual Lateral Raises
12,10,10 x 20
Bent-Over Lateral Raise
13,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

DARD 4 sets

Although the antagonist work helps, the calf muscles (soleus) is still tight and I still need to massage and foam roll.

I do seem to be headed in the right direction.

[kconnell]

Thursday November 19, 2020 - Legs

Sleep 4+2=6 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,12 x 90 -
Seated Leg Curl
11,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
14,12,12,11 x 205 -

Nautilus Leg Extension
11, 11,9,9 x 160

CALVES -
14 reps with only 20 lbs.
— did one set of body weight stretching

————
Standing Calf - SKIPPED
12 x 20 - Suoerslow


Seated Calf - SKIPPED
12,10,9 x 130

4 sets DARD

Ab Coaster Psoas Stretch

—

[kconnell]

Friday November 20, 2020 - Back and Biceps

6.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,13,13 x 125
Bent-over DB Row
11,10 x 55
Nautilus Super Pullover
11,10 x 140

BICEPS
-----
Incline Curls
14,13,12 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,9 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 4 sets (2 before and 2 after the above.

—

[kconnell]

Saturday November 21, 2020 - Chest, Triceps & Delts

Slept 4.5+1+0.5=6 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
Incline Cable Fly
17 x 20


TRICEPS
Pulley Pushdowns
18,17,16 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,14,13 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 80
Cable Dual Lateral Raises
12,10,10 x 20
Bent-Over Lateral Raise
13,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

DARD 4 sets

[kconnell]

Sunday November 22, 2020 - Legs

Sleep 6 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,12 x 90 -
Seated Leg Curl
11,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
14,13,12,12 x 205 -

Nautilus Leg Extension
112,11,9,9 x 160

CALVES -
14 reps with only 20 lbs.
— did one set of body weight stretching

————
Standing Calf - SKIPPED
12 x 20 - Suoerslow


Seated Calf - SKIPPED
12,10,9 x 130

4 sets DARD

Ab Coaster Psoas Stretch

—

[kconnell]

Monday November 23, 2020 - Back and Biceps

1+5.5=6.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,13,13 x 125
Bent-over DB Row
12,10 x 55
Nautilus Super Pullover
11,10 x 140

BICEPS
-----
Incline Curls
15,13,12 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,9 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.

—

[kconnell]

Tuesday November 24, 2020 - Chest, Triceps & Delts

Slept 5.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
Incline Cable Fly
17 x 20


TRICEPS
Pulley Pushdowns
19,17,16 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,15,13 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 80
Cable Dual Lateral Raises
12,10,10 x 20
Bent-Over Lateral Raise
13,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

DARD 5 sets

[kconnell]

Thursday November 26, 2020 - Legs

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
12,12 x 90 -
Seated Leg Curl
12,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
14,14,12,12 x 205 -

Nautilus Leg Extension
12,11,9,9 x 160

CALVES -
14 reps with only 20 lbs.
— did one set of body weight stretching

————
Standing Calf - SKIPPED
12 x 20 - Suoerslow


Seated Calf - SKIPPED
12,10,9 x 130

5 sets DARD

Ab Coaster Psoas Stretch

—

[kconnell]

Friday November 28, 2020 - Back and Biceps

5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,14,13 x 125
Bent-over DB Row
12,12 x 55
Nautilus Super Pullover
11,10 x 140

BICEPS
-----
Incline Curls
15,13,12 x 35
E-Z Curl with Blaster
9,9 x 70 -


Zottman Curls
10,9 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.

—

[kconnell]

Sunday November 29, 2020 - Chest, Triceps & Delts

Slept 6 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
Incline Cable Fly
17 x 20


TRICEPS
Pulley Pushdowns
19,18,16 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,15,13 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 80
Cable Dual Lateral Raises
12,10,10 x 20
Bent-Over Lateral Raise
13,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

DARD 5 sets
—

Update on calves...

My daughter and wife gave me a early Christmas gift. One of those pistol grip pulsing massagers. It helps. It is loosening up more.

[kconnell]

Monday November 30, 2020 - Legs

Sleep 7 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 90 -
Seated Leg Curl
12,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
14,15,13,12 x 205 -

Nautilus Leg Extension
12,11,9,9 x 160

CALVES -
14 reps with only 20 lbs.
— did one set of body weight stretching

————
Standing Calf - SKIPPED
12 x 20 - Suoerslow


Seated Calf - SKIPPED
12,10,9 x 130

5 sets DARD

Ab Coaster Psoas Stretch

—

[kconnell]

Tuesday December 1, 2020 - Back and Biceps

1+2+2+1=6 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,14,13 x 125
Bent-over DB Row
12,12 x 55
Nautilus Super Pullover
11,10 x 140

BICEPS
-----
Incline Curls
15,13,12 x 35
E-Z Curl with Blaster
9,9 x 70 -


E-Z Reverse Curl
10,10,8,8 x 50

Zottman Curls
10,9 x 25

—
Reverse Wrist Roller -
3 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.

—

[kconnell]

Wednesday December 2,2020 - Chest, Triceps & Delts

Slept 5.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
Incline Cable Fly
17 x 20


TRICEPS
Pulley Pushdowns
19,18,16 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,15,13 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 80
Cable Dual Lateral Raises
12,10,10 x 20
Bent-Over Lateral Raise
13,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

DARD 5 sets
—

[kconnell]

Thursday December 3, 2020 - Legs

Sleep 5.5+2=7.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 90 -
Seated Leg Curl
12,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,14,14 x 205 -

Nautilus Leg Extension
12,12,10,10 x 160

CALVES -
14 reps with only 20 lbs.
— did one set full range

————
Standing Calf - SKIPPED
12 x 20 - Suoerslow


Seated Calf - SKIPPED
12,10,9 x 130

5 sets DARD

Ab Coaster Psoas Stretch

—

Nice increases

[kconnell]

Friday December 4, 2020 - Back and Biceps

4.5+1=5.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,14,13 x 125
Bent-over DB Row
12,11 x 55
Nautilus Super Pullover
11,10 x 140

BICEPS
-----
Incline Curls
15,13,12 x 35
E-Z Curl with Blaster
9,9 x 70 -


E-Z Reverse Curl
10,10,8,8 x 50

Zottman Curls
10,9 x 25

—
Reverse Wrist Roller -
3 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.

—

[kconnell]

Sunday December 6, 2020 - Chest, Triceps & Delts

Slept 5+2+1.5=7.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST —
Incline Cable Fly
17 x 20


TRICEPS
Pulley Pushdowns
20, 18,16 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,15,13 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 80
Cable Dual Lateral Raises
12,10,10 x 20
Bent-Over Lateral Raise
13,11 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

DARD 5 sets
—

[kconnell]

Monday December 7, 2020 - Legs

Sleep 7.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 90 -
Seated Leg Curl
12,11 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,14,14 x 205 -

Nautilus Leg Extension
12,12,11,10 x 160

CALVES -
14,10 reps with only 20 lbs.
— did one set full range

————
Standing Calf - SKIPPED
12 x 20 - Suoerslow


Seated Calf - SKIPPED
12,10,9 x 130

5 sets DARD

Ab Coaster Psoas Stretch

—

[kconnell]

Tuesday December 8, 2020 - Back and Biceps

6.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
16,14,13 x 125
Bent-over DB Row
12,11 x 55
Nautilus Super Pullover
11,10 x 140

BICEPS
-----
Incline Curls
15,14,12 x 35
E-Z Curl with Blaster
10,9 x 70 -


E-Z Reverse Curl
10,10,8,8 x 50

Zottman Curls
10,9 x 25

—
Reverse Wrist Roller -
3 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.

—