The League of Extraordinary Gentlemen

[RichKnapp]

Good to see others using home gyms.
Not everyone has the drive to workout alone.

[kconnell]

Saturday April 25, 2020 - Chest, Triceps & Delts

Slept 6.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
12,10 x 45 — SKIPPED

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 12 - Lateral Emphasis
Flat Cable Tri Extension
14,13,13,12 x 110 —



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
14,13 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions
15,14

—

[kconnell]

Good to see others using home gyms.
Not everyone has the drive to workout alone.

Thanks

[kconnell]

Sunday April 26, 2020 - Legs

Sleep 6 hours

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 80
SLDs
12,10 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
12,11,10 x 245 -


—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped

Nautilus Leg Extension
13,11 x 160


CALVES - recharacterize accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
18,15,13 x 130
Standing Calf
15,13,13 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Monday April 27, 2020 - Back and Biceps

Slept ?? Hours. Up a lot so approximately 6.5

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
12,11,9 x 140 - UP 10
High Pulls
11,10,9 x 140 - UP 10
Nautilus Super Pullover
9, 7 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,12,20 x 65
Cable Preacher Curl
11,10 x 65


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes

—
Reverse Wrist Roller -
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Tuesday April 28, 2020 - Chest, Triceps & Delts

Slept 6 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
12,10 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
13 12 - Lateral Emphasis
Flat Cable Tri Extension
15,13,13,12 x 110 —



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
14,13 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions
15,14

—

[kconnell]

Wednesday April 29, 2020 - Legs

Sleep 4+0.5+0.5=5 hours. Ug. Cat sick

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
16,15 x 80
SLDs
12,11 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
12,12,10 x 245 -


—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped

Nautilus Leg Extension
13,12 x 160


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
18,15,13 x 130
Standing Calf
15,13,13 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Thursday April 30, 2020 - Back and Biceps

Slept 6 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
13,11,9 x 140 - UP 10
High Pulls
12,10,9 x 140 - UP 10
Nautilus Super Pullover
9, 8 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,12,20 x 65
Cable Preacher Curl
12,10 x 65


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes

—
Reverse Wrist Roller -
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Friday May 1, 2020 - Chest, Triceps & Delts

Slept 6+1+1=8 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
12,10 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
14 12 - Lateral Emphasis
Flat Cable Tri Extension
15,14,9 x 110 —

– Felt a bad twinge on left lateral tendon so I immediately stopped triceps. Darn. I’ve been lucky I guess that I haven’t had a problem there in over a year. Maybe this won’t last long or not an issue. Better safe than very, very sorry- experience!



SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
14,13 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions
15,14

—

Odd that the Arnold Presses don’t affect it. Maybe cause I’m using extremely light weight?

[kconnell]

Saturday May 2, 2020 - Legs

Sleep 4.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,15 x 80
SLDs
12,11 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
14,12,12 c 245 -


—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped

Nautilus Leg Extension
13,12 x 160


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
18,15,13 x 130
Standing Calf
15,13,13 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Sunday May 3, 2020 - Back and Biceps

Slept 6+2=8 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
13,12,11 x 140 - UP 10
High Pulls
12,111,10 x 140 - UP 10
Nautilus Super Pullover
9, 9 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,12,11 x 65
Cable Preacher Curl
12,11 x 65


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes
SKIPPED

—
Reverse Wrist Roller -
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Wednesday May 6, 2020 - Chest, Triceps & Delts

Slept 7 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
12,10 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
14 12 - Lateral Emphasis
Flat Cable Tri Extension
15,14,13,11 x 110 —

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
14,13 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions
15,14

—

Monday I cut down 4 large dead pine trees and plenty of smaller ones. Piled most into 4 burn piles. Will have to wait a week or more until winds are down. Basically, overheated and overworked myself. Took yesterday completely off and vegged.

Triceps felt pretty good and no twinge but was really cautious. Also on tri extensions, only came to parallel (horizontal).

[kconnell]

Thursday May 7, 2020 - Legs

Sleep 6+1=7 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,15 x 80
SLDs
12,11 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
14,13,13 x 245 -


—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped

Nautilus Leg Extension
13,13 x 160


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
18,15,13 x 130
Standing Calf
15,14,13 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Friday May 8, 2020 - Back and Biceps

Slept 3+4.5=7.5 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
14,12,11 x 140 - UP 10
High Pulls
13,111,10 x 140 - UP 10
Nautilus Super Pullover
10, 9 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,12,11 x 65
Cable Preacher Curl
12,11 x 65


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes
SKIPPED

—
Reverse Wrist Roller -
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

More chainsaw work yesterday. I may take today off and do more tomorrow.

[kconnell]

Saturday May 9, 2020 - Chest, Triceps & Delts

Slept 4.5+3=7.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
12,10 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
14 12 - Lateral Emphasis
Flat Cable Tri Extension
15,14,14,12 x 110 —

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
14,13 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions
15,14

—

[kconnell]

Sunday May 10, 2020 - Legs

Sleep 4+2.5=6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,15 x 80
SLDs
13,11 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
15,14,13 x 245 -


—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped

Nautilus Leg Extension
13,13 x 160


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
18,15,13 x 130
Standing Calf
15,15,13 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Monday May 11, 2020 - Back and Biceps

Slept 6 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
14,13,11 x 140 - UP 10
High Pulls
13,12,10 x 140 - UP 10
Nautilus Super Pullover
10, 9 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
13,12,11 x 65
Cable Preacher Curl
13,11 x 65


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes
SKIPPED

—
Reverse Wrist Roller -
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

More tree cutting today

[kconnell]

Wednesday May 13, 2020 - Chest, Triceps & Delts

Slept 6.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
12,10 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
14 13 - Lateral Emphasis
Flat Cable Tri Extension
15,14,14,13 x 110 —

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
12,11,10 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
14,13 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions
15,14

—

[kconnell]

Thursday May 14, 2020 - Legs

Sleep 5.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,15 x 80
SLDs
13,11 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
16,14,13 x 245 -


—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped

Nautilus Leg Extension
13,13 x 160


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
18,15,13 x 130
Standing Calf
15,15,13 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Friday May 15, 2020 - Back and Biceps

Slept 5.5+1.5=7 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
14,13,12 x 140
High Pulls
13,12,11 x 140
Nautilus Super Pullover
10, 9 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,12,11 x 65
Cable Preacher Curl
13,11 x 65


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes


—
Reverse Wrist Roller -
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Saturday May 16, 2020 - Chest, Triceps & Delts

Slept 4.5+2=6.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST — SKIPPED
2-Arm Dual Lower Crossover
12,10 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
14 13 - Lateral Emphasis
Flat Cable Tri Extension
16,15,14,13 x 110 —

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,11,10 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
14,13 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions
15,14

—

[kconnell]

Sunday May 17, 2020 - Legs

Sleep 5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,15 x 80
SLDs
13,11 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
16,15,13 x 245 -


—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped

Nautilus Leg Extension
13,13 x 160


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
18,15,13 x 130
Standing Calf
16,15,13 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Monday May 18, 2020 - Back and Biceps

Slept 7 Hours.

Really totally exhausted from yesterday burning a pile of wood about the size of 1.5 trucks and bringing additional wood. Only 4 more to go! But have to wait until this weekend because of winds.


All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
14,13,13 x 140
High Pulls
13,12,12 x 140
Nautilus Super Pullover
10, 9 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,12,11 x 65
Cable Preacher Curl
13,12 x 65


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes


—
Reverse Wrist Roller -
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Tuesday May 19 2020 - Chest, Triceps & Delts

Slept 6.5 Hours

Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
13,10 x 45 —

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
14 13 - Lateral Emphasis
Flat Cable Tri Extension
16,15,15,13 x 110 —

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,11,10 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
14,13 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14

Hypetextensions
15,14

—

[kconnell]

Wednesday May 20, 2020 - Legs

Sleep 5+1.5=6.5 hours.

Exhausted from yesterday using weed whacker and machete and mower for over 6 hours cutting large, thick weed growths in an area that has been mostly under water for 3 years cause of the hurricane. May take tomorrow off cause shoulders and forearms are especially sore. Had cramping in triceps and legs yesterday. Even with all this, I went up on the first set of squats. Good deal.


Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,15 x 80
SLDs
13,11 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
17,15,13 x 245 -


—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped

Nautilus Leg Extension
13,13 x 160


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
18,15,13 x 130
Standing Calf
16,15,13 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Thursday May 21, 2020 - Back and Biceps

Slept 6 Hours.
All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
14,13,13 x 140
High Pulls
14,12,12 x 140
Nautilus Super Pullover
10, 9 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,12,12 x 65
Cable Preacher Curl
13,12 x 65


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes


—
Reverse Wrist Roller -
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Saturday May 23 2020 - Chest, Triceps & Delts

Slept 8 Hours


Yesterday had a hard day of work burning 3 truck-sized piles of wood. Then a storm came up and ripped up a couple of steel panels off the shed roof. Got my work outlined for me today....



Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
13,10 x 45 — SKIPPED

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
14 13 - Lateral Emphasis
Flat Cable Tri Extension
16,15,15,13 x 110 —

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,11,10 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
14,13 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14. SKIPPED

Hypetextensions
15,14. SKIPPED

—

[kconnell]

Sunday May 24, 2020 - Legs

Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,15 x 80
SLDs
13,11 x 185 — Emphasize Stretch

QUADRICEPS
-----
Smith Squats
17,16,14 x 245 -


—
LEG PRESS — 15 second between sets
45-Degree Leg Press
14 x 535 -
— Skipped

Nautilus Leg Extension
14,13 x 160 - UP next time


CALVES - accentuate the stretch (2 seconds minimum) and think ‘heels up’ for at least 2 seconds
————
Seated Calf
18,15,13 x 130
Standing Calf
16,15,13 x 110

Ab Coaster - Straight
28-18-14 -

—

[kconnell]

Monday May 25, 2020 - Back and Biceps

Slept 5+1=6 Hours.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Seated Row
14,14,13 x 140
High Pulls
14,12,11 x 140
Nautilus Super Pullover
10, 9 x 140

BICEPS - Both with 2-sec Peak Contract
-----
Cable Crossover Curls
14,12,12 x 65
Cable Preacher Curl
14,12 x 65


Farmers Walk - No rest between
45-35 pounds x 2-1,5 minutes
SKIPPED

—
Reverse Wrist Roller -
1 times up with 20 pounds (nonstop)

Ab Coaster - Alternating Sides
19-13-10 —

—

[kconnell]

Tuesday May 26 2020 - Chest, Triceps & Delts

Slept 4+1+1=6 Hours
Peak contraction for 2 seconds. 3 second cadence.


Rotator Cuff exercises

CHEST —
2-Arm Dual Lower Crossover
13,10 x 45 — SKIPPED

TRICEPS - 2 seconds peak contraction
Close-Grip (CG) Pushups
14 13 - Lateral Emphasis
Flat Cable Tri Extension
16,16,15,13 x 110 —

SHOULDERS - 2 secs peak contraction
Lateral Raises - 3 sec tempo
13,11,10 x 25
— Start with pulling scapulae back and down, perform slightly flared forward, continuous but hold at top a second
Smith BNP — SKIPPED
9,9 x 90
Arnold Press - 3 sec tempo
14,13 x 25

--
Ab Coaster straight, 5 sec rest
25-18–14.

Hypetextensions
15,14.

—