The League of Extraordinary Gentlemen

[kconnell]

Saturday March 16, 2019 - Back and Biceps

Slept 6.5 hours

Rotator Cuff Exercises — SKIPPED

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-8-8,11-7-7,9-7-7 x 125-100-80
T-Bar Rows
11-10,10-9,10-9 x 80-55


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
18-13,14-11,12-8 x 35-25
Cable E-Z Curl
16-11-10,12-10-9,10-8-8 x 60-50/40


Farmers Walk -
60-60 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster -
18-13-10 - Alternating

[kconnell]

Monday March 18, 2019 - Chest, Triceps & Delts

Slept 3.5+1+1=5.5 horrible hours.

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
20, 16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
19-15-12,15-13-11,13-9-9 x 105-70-45
Rope Triceps Pushdown
13-11,10-8,9-7 x 95-75
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
9-9,8-8,7-6 x 35-25
Cable Upright Row
12-9,11-8,8-7 x 95-75
Face Pulls
12-10,11-8,8-7 x 95-75
Standing Calf Shrugs
15, 15, 11 x 110

--
Ab Coaster straight, 5 sec rest
22-18–13

Hypetextensions
15,14

[JohnButz]

Seems a though I can post short reply's, but not detailed training.

[kconnell]

Seems a though I can post short reply's, but not detailed training.

Well, that’s a start!

Even a reply to an existing post with subsequent edits?

[kconnell]

Tuesday March 19, 2019 - Legs

Sleep 5+3=8 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-10,11-9,11-8 x 175-145
Nautilus Lying Leg Curl
12, 11, 11 x 60 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-9,11-9,12-8 x 130-100
Nautilus Leg Press
14-10-10,11-8-8,12-8-7 x 160-130-110


CALVES
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-10-10,12-8-8,12-7-6 x 160-130-110
Seated Calf
13-11, 11-8, 11-9 x 100-75

Ab Coaster - Straight
22-18-13

[kconnell]

Wednesday March 20, 2019 - Back and Biceps

Slept 4.5 hours. Terrible

Rotator Cuff Exercises — SKIPPED

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
14-10-8,12-8-8,9-8-7 x 125-100-80
T-Bar Rows
11-10,10-10,10-10 x 80-55


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
18-13,14-11,12-8 x 35-25
Cable E-Z Curl
16-9-9,14-10-10,12-8-8 x 60-50/40


Farmers Walk -
60-60 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster -
18-13-10 - Alternating

[kconnell]

Thursday March 22, 2019 - Chest, Triceps & Delts

Slept 8 hours.

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
19-14-14,15-12-12,13-10-10 x 105-70-45
Rope Triceps Pushdown
14-10,11-10,10-8 x 95-75
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
10-9,8-8,7-6 x 35-25
Cable Upright Row
12-10,10-10,8-7 x 95-75
Face Pulls
12-10,10-10,8-7 x 95-75
Standing Calf Shrugs
15, 15, 13 x 110

--
Ab Coaster straight, 5 sec rest
22-18–13

Hypetextensions
15,14

[kconnell]

Saturday March 23, 2019 - Legs

Sleep 5.5 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
13-11,11-9,11-8 x 175-145
Nautilus Lying Leg Curl
12, 11, 11 x 60 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-10,11-9,12-8 x 130-100
Nautilus Leg Press
15-11-11,12-8-8,12-8-7 x 160-130-110


CALVES
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-14-13,14-10-9,12-8-8 x 160-130-110
Seated Calf
14-10, 14-10, 12-8 x 100-75

Ab Coaster - Straight
23-18-13

[kconnell]

Monday March 25, 2019 - Back and Biceps

Slept 6 hours.

Rotator Cuff Exercises — SKIPPED

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-9-9,12-8-8,10-7-7 x 125-100-80
T-Bar Rows
12-11,11-10,10-10 x 80-55


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
18-14,15-11,12-8 x 35-25
Cable E-Z Curl
16-10-10,14-10-10,12-8-8 x 60-50/40


Farmers Walk - SKIPPED
60-60 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster -
18-13-10 - Alternating

—


Getting more dump truck loads of dirt for the right side of the backyard. At least 5.

[kconnell]

Wednesday March 27, 2019 - Chest, Triceps & Delts

Slept 8 hours.

10 minutes aerobics. First since the last trip. Didn’t want to overdo it. Ha ha

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35

TRICEPS - Superset, 20 seconds rest
Bench Dips
19-15-15,16-12-12,13-11-10 x 105-70-45
Rope Triceps Pushdown
15-11,12-10,11-9 x 95-75
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
10-9,8-8,7-6 x 35-25
Cable Upright Row
12-10,10-10,9-7 x 95-75
Face Pulls
12-10,10-10,9-7 x 95-75
Standing Calf Shrugs
15, 15, 13 x 110

--
Ab Coaster straight, 5 sec rest
22-18–13

Hypetextensions
15,14

[kconnell]

Thursday March 26, 2019 - Legs

Sleep 5+1.5=6.5 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
13-11,12-8,12-8 x 175-145
Nautilus Lying Leg Curl
14, 12, 11 x 60 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-10,12-8,12-8 x 130-100
Nautilus Leg Press
16-12-12,12-8-8,12-8-8 x 160-130-110


CALVES
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-12-10,14-10-10,12-8-8 x 160-130-110
Seated Calf
17-12, 14-10, 12-8 x 100-75

Ab Coaster - Straight
23-18-13

[kconnell]

Friday March 29, 2019 - Back and Biceps

Slept 8 hours.

Rotator Cuff Exercises — SKIPPED

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-9-9,12-8-8,10-7-7 x 125-100-80
T-Bar Rows
12-11,12-10,10-10 x 80-55


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
18-14,15-12,12-8 x 35-25
Cable E-Z Curl
17-11-11,14-10-10,12-8-8 x 60-50/40


Farmers Walk - SKIPPED
60-60 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - SKIPPED
18-13-10 - Alternating

—


Sore all over but this was a good workout.

[kconnell]

Monday April 1, 2019 - Chest, Triceps & Delts

Slept 7.5 hours.

Been off a few days. Didn’t know if I had a cold, sinus infection, or partial heat stroke or a combination. Have spent a lot of time out in the sun moving all that dirt. Definitely sinus but ached in shoulders and abs and felt lousy. No fever. Better today but still sinus congestion and ‘head cold’ cloudy.

Thought I’d just go through the motions but actually fully duplicated last time but only did triceps and shoulders - except only 2 giant sets on shoulders and no calf machine shrugs. Left it all here for an easy copy/paste next session.

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35 — SKIPPED

TRICEPS - Superset, 20 seconds rest
Bench Dips
19-15-15,16-12-12,13-11-10 x 105-70-45
Rope Triceps Pushdown
15-11,12-10,11-9 x 95-75
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
10-9,8-8,7-6 x 35-25
Cable Upright Row
12-10,10-10,9-7 x 95-75
Face Pulls
12-10,10-10,9-7 x 95-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

--
Ab Coaster straight, 5 sec rest
22-18–13 - SKIPPED

Hypetextensions
15,14 - SKIPPED

[kconnell]

Tuesday April 2, 2019 - Legs

Sleep 5+2.5=7.5 hours


Still have sinus issues but better. I don’t like to take medicine but took Benadryl last night and it helped a lot.

Did the same (again) as last time but only 2 of the giant sets for quads. All else kept 3 giant sets. Left here (again) for next times copy/paste


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
13-11,12-8,12-8 x 175-145
Nautilus Lying Leg Curl
14, 12, 11 x 60 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-10,12-8,12-8 x 130-100
Nautilus Leg Press
16-12-12,12-8-8,12-8-8 x 160-130-110


CALVES
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-12-10,14-10-10,12-8-8 x 160-130-110
Seated Calf
17-12, 14-10, 12-8 x 100-75

Ab Coaster - Straight
23-18-13

[JohnButz]

Nice work going on in here Keith!

[kconnell]

Nice work going on in here Keith!

Thanks John! Are you getting good workouts or the business taking more of your time? Early or late?

[kconnell]

Wednesday April 3, 2019 - Back and Biceps

Slept 4 hours.

Rotator Cuff Exercises — SKIPPED

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
15-10-10,12-8-8,10-8-7 x 125-100-80
T-Bar Rows
12-11,12-11,10-10 x 80-55


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
18-14,15-12,13-8 x 35-25
Cable E-Z Curl
17-12-12,15-10-10,13-8-8 x 60-50/40


Farmers Walk - SKIPPED
60-60 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster - SKIPPED
18-13-10 - Alternating

—

Sinus getting better.

[kconnell]

Thursday April 4, 2019 - Chest, Triceps & Delts

Slept 7 hours. Took Benadryl again last night as my wife and I spent 5 hours doing landscaping in front of the house. Also did yard work so dust and pollen were high.

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35 —

TRICEPS - Superset, 20 seconds rest
Bench Dips
19-16-16,16-12-12,13-11-10 x 105-70-45
Rope Triceps Pushdown
15-11,12-10,11-9 x 95-75
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
10-9,9-8,8-7 x 35-25
Cable Upright Row
12-10,10-10,9-8 x 95-75
Face Pulls
12-10,10-10,9-8 x 95-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

--
Ab Coaster straight, 5 sec rest
23-18–13 -

Hypetextensions
15,14 - SKIPPED

—

Remainder of landscaping/planting today. Rock (for the beds) should come tomorrow.

[kconnell]

Friday April 5, 2019 - Legs

Sleep 7 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
13-11,13-8,12-8 x 175-145
Nautilus Lying Leg Curl
14, 12, 11 x 60 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-10,12-8,13-8 x 130-100
Nautilus Leg Press
16-13-12,12-9-8,12-8-8 x 160-130-110


CALVES
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
17-12-10,14-10-10,12-8-8 x 160-130-110
Seated Calf
17-12, 14-10, 12-8 x 100-75

Ab Coaster - Straight
23-18-13

[kconnell]

Monday April 8, 2019 - Back and Biceps

Slept 5 hours.

Pinched and bruised my left hand Saturday between my thumb and first finger. Very tender couldn’t grip very hard.

Rotator Cuff Exercises — SKIPPED

COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
13-10-10,11-8-8,9-8-7 x 130-100-80
— UP 5 on first exercise
T-Bar Rows
12-12,12-11,11-10 x 80-55


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
18-14,15-12,13-8 x 35-25
Cable E-Z Curl
17-12-12,15-10-10,13-8-8 x 60-50/40


Farmers Walk - SKIPPED
60-60 seconds x 65-45

Reverse Wrist Roller - SKIPPED
2 times up with 20 pounds (nonstop)

Ab Coaster - SKIPPED
18-13-10 - Alternating

—

[kconnell]

Thursday April 11, 2019 - Back and Biceps

Slept 8 hours.

Rotator Cuff Exercises — SKIPPED

COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
15-10-10,12-8-8,9-8-8 x 125-100-80
T-Bar Rows
13-11,12-11,11-10 x 80-55


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
18-14,15-12,13-8 x 35-25
Cable E-Z Curl
17-13-12,15-11-11,13-9-8 x 60-50/40


Farmers Walk - SKIPPED
60-60 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster -
18-13-10 - Alternating

—

The hand between the finger and thumb is so much better.

[kconnell]

Friday April 12, 2019 - Chest, Triceps & Delts

Slept 5+2.5=7.5 hours

Somehow it looks like some posts were removed or never added. Oh well.

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35 — SKIPPED

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-16-16,16-13-12,14-11-11 x 105-70-45
Rope Triceps Pushdown
13-11,11-10,10-9 x 100-75
- UP 5 pounds on first sets
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
11-9,9-8,8-8 x 35-25
Cable Upright Row
13-10,10-10,9-8 x 95-75
Face Pulls
13-10,10-10,9-8 x 95-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

--
Ab Coaster straight, 5 sec rest
23-18–13 -

Hypetextensions
15,14 - SKIPPED

[kconnell]

Monday April 15, 2019 - Legs

Sleep 5+2=7 hours


HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
13-11,13-9,12-9 x 175-145
Nautilus Lying Leg Curl
14, 12, 12 x 60 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-10,14-10,12-8 x 130-100
Nautilus Leg Press
16-111-10,14-12-10,13-10-9 x 160-130-110


CALVES
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
18-12-10,14-10-10,12-8-8 x 160-130-110
Seated Calf
17-12, 14-11, 13-9 x 100-75

Ab Coaster - Straight
23-18-13

Felt good

[kconnell]

Tuesday April 16, 2019 - Back and Biceps

Slept 7 hours.

Rotator Cuff Exercises — SKIPPED

COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
14-10-10,12-9-8,10-8-8 x 125-100-80
T-Bar Rows
13-11,12-11,11-10 x 80-55


Stretch Between ~8 seconds each

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
20-14,15-12,13-8 x 35-25
Cable E-Z Curl
17-13-12,15-11-11,13-9-9 x 60-50/40


Farmers Walk - SKIPPED
60-60 seconds x 65-45

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster -
18-13-10 - Alternating

—

[JohnButz]

Doing great work in here Keith! I also had a freak hand injury recently, but still hitting the training too. I still can't seem to type more than a few sentences without getting the 404 error. I hate to do it, but I might have to start another thread to see if that works.

[pastorpritch]

Nice consistency in here - hope you've been well kconnel!

Subbed

And I guess I should be in the Over 35 journals now ...

[kconnell]

Doing great work in here Keith! I also had a freak hand injury recently, but still hitting the training too. I still can't seem to type more than a few sentences without getting the 404 error. I hate to do it, but I might have to start another thread to see if that works.

Thanks John. My hand is 99% healed. Mostly serious bruising but also a weird scab that was rough and affected exercising but that’s better now.

Try responding to a different thread. See if you can post somewhere else with a lot of text and maybe another with a full reply. If that doesn’t work, yes, start a new thread. Maybe a question for the community. If it works there, try again here. If not you probably can’t start a new one anyway.

[kconnell]

Nice consistency in here - hope you've been well kconnel!

Subbed

And I guess I should be in the Over 35 journals now ...

Hey young man! Nice to hear from you Pritch! How have you been? Busy preaching and killing the weights I hope. Thanks for the sub - we appreciate it.

Remember I’m in the ‘over 55’ club...

[kconnell]

Wednesday April 17, 2019 - Chest, Triceps & Delts

Slept 7.5 hours

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
21, 16 x 35 — SKIPPED

TRICEPS - Superset, 20 seconds rest
Bench Dips
20-16-16,17-13-12,14-11-11 x 105-70-45
Rope Triceps Pushdown
14-11,12-10,10-9 x 100-75
Standing Cable Tri Extension
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
11-9,9-8,8-8 x 35-25
Cable Upright Row
10-8,8-8,8-8 x 100-75
— UP 5 pounds on first sets
Face Pulls
10-8,8-8,8-8 x 100-75
— UP 5 pounds on first sets
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

--
Ab Coaster straight, 5 sec rest
23-18–13 -

Hypetextensions
15,14 -

[JohnButz]

Thanks John. My hand is 99% healed. Mostly serious bruising but also a weird scab that was rough and affected exercising but that’s better now.

Try responding to a different thread. See if you can post somewhere else with a lot of text and maybe another with a full reply. If that doesn’t work, yes, start a new thread. Maybe a question for the community. If it works there, try again here. If not you probably can’t start a new one anyway.

Thanks Brother. Happy Easter to you and the family!