The League of Extraordinary Gentlemen

[kconnell]

Thursday September 16, 2021 - Back and Biceps

Slept 6.5 hours

—— NEW ROUTINE ——

BACk - Peak for 2 seconds
------
[b]High Pulls (c-G)/b]
12,12,11 x 100
T-Bar Rows (Landmine)
12,11,10 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (w/V Supinate)
13,10,10 x 65
DB Concentration Curl (Sup)
9,8 x 25


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
15 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

After about 10 days off started back. A little light on some exercises. 2 seconds at peak contraction.

[kconnell]

Friday September 17, 2021 Chest, Tri, Delts

4 hours sleep. Ug

——— NEW ROUTINE ———


Rotator Cuff Exercises - SKIPPED


CHEST - Inner Chest
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rooe Skullcrushers
9,9,7 x 80 (on bench 1 notch up)
DB Tricep Extension
10-8-6 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
9,7 x 10 (plus bar)
Kneeling Low/Cable Rope V-Raise
8,6,5 x 45 (DOWN NEXT TIME)
DB Bent-Over Lateral
8,8,7 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Saturday September 17, 2021 - Legs

Sleep 7 hours.

—— NEW ROUTINE ——


HAMSTRINGS
-----
2 seconds peak
[b]Smith SLD/b]
9,8 x 115
Nautilus Lying Leg Curl
10,9 x 70

QUADRICEPS
-----
Hack Squat
10, 10,9,9 x 180


CALVES —
-----
Standing Calf
12,12 x 20

Seated Calf
12,11 x 60

D.A.R.D. 2 sets

[kconnell]

Monday September 20, 2021 - Back and Biceps

Slept 5.5+2=7.5 hours. 2 hour gap

BACK - Peak for 2 seconds
------
High Pulls (c-G)
13,13,11 x 100
T-Bar Rows (Landmine)
12,11,11 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (w/V Supinate)
12,10,10 x 65
DB Concentration Curl (Sup)
10,8 x 25


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

—SKIPPED
Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
15 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Tuesday September 21, 2021 Chest, Tri, Delts

~6 hours sleep.


Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rooe Skullcrushers
10,9,8 x 80 (on bench 1 notch up)
DB Tricep Extension
11-9-7 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
9,7 x 10 (plus bar)
Kneeling Low/Cable Rope V-Raise
9,7,7 x 35
DB Bent-Over Lateral
9,8,7 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Wednesday September 22, 2021 - Legs

Sleep 7 hours.


HAMSTRINGS
-----
2 seconds peak
[b]Landmin SLD/b] - Changed Exercise
10,10 x 55
Nautilus Lying Leg Curl
11,9 x 70

QUADRICEPS
-----
Hack Squat
12,12,12,11 x 180
Landmine Front Squat - Added
10,10 x 55

CALVES —
-----
Standing Calf
13,12 x 20

Seated Calf
13,11 x 60

D.A.R.D. 2 sets
—

[kconnell]

Thursday September 23, 2021 - Back and Biceps

Slept 5.5 hours.

BACK - Peak for 2 seconds
------
High Pulls (c-G)
13,13,12 x 100
T-Bar Rows (Landmine)
12,12,11 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
12,10,10 x 65
DB Concentration Curl (Sup)
10,8 x 25


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
15 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Friday September 24, 2021 Chest, Tri, Delts

7 hours sleep.


Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rooe Skullcrushers
11,9,8 x 80 (on bench 1 notch up)
DB Tricep Extension
11-9-7 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
9,8 x 10 (plus bar)
Kneeling Low/Cable Rope V-Raise
9,8,7 x 35
DB Bent-Over Lateral
9,8,8 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Saturday September 25, 2021 - Legs

Sleep 6.5 hours.


HAMSTRINGS
-----
2 seconds peak
[b]Landmine SLD/b] - V-Bar
10,10 x 55
Nautilus Lying Leg Curl
11,9 x 70

QUADRICEPS
-----
Hack Squat
13,13,12,12 x 180
Landmine Front Squat - Added
10,10 x 55

CALVES —
-----
Standing Calf
14,12 x 20

Seated Calf
13,11 x 60

D.A.R.D. 2 sets
—

[kconnell]

Monday September 27, 2021 - Back and Biceps

Slept 6 hours.

BACK - Peak for 2 seconds
------
High Pulls (c-G)
14,13,12 x 100
T-Bar Rows (Landmine)
12,12,11 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
12,11,10 x 65
DB Concentration Curl (Sup)
10,8 x 25


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
15 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Tuesday September 28, 2021 Chest, Tri, Delts

6 hours sleep.


Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rooe Skullcrushers
12,10,9 x 80 (on bench 1 notch up)
DB Tricep Extension
11-9-8 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
9,8 x 10 (plus bar)
Kneeling Low/Cable Rope V-Raise
9,8,7 x 35
DB Bent-Over Lateral
9,9,8 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Wednesday September 29, 2021 -

Sleep 6 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
11,10 x 55
Nautilus Lying Leg Curl
11,9 x 70

QUADRICEPS
-----
Hack Squat
13,14,12,12 x 180
Landmine Front Squat - Added
11,10 x 55

CALVES — SKIPPED right heel has a little tendinitis. Ug
-----
Standing Calf
14,12 x 20

Seated Calf
13,11 x 60

D.A.R.D. 2 sets
—

[kconnell]

Thursday September 30, 2021 - Back and Biceps

Slept 7 hours.

BACK - Peak for 2 seconds
------
High Pulls (c-G)
15,13,12 x 100
T-Bar Rows (Landmine)
12,12,11 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
13,11,10 x 65
DB Concentration Curl (Sup)
10-9 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
16 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Friday Roctober, 1, 2021 Chest, Tri, Delts

7.5 hours sleep. Woo!


Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rooe Skullcrushers
12,11,9 x 80 (on bench 1 notch up)
DB Tricep Extension
11-9-9 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
9,8 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,8 x 35
DB Bent-Over Lateral
9,9,8 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Saturday October 2, 2021 - Legs

Sleep 6 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
11,10 x 55
Nautilus Lying Leg Curl
11,10 x 70

QUADRICEPS
-----
Hack Squat
15,15,14,13 x 180
Landmine Front Squat - Added
12,10 x 55

CALVES — SKIPPED right heel has a little tendinitis. But is so much better. Anticipate next workout able to work calves.
-----
Standing Calf
14,12 x 20

Seated Calf
13,11 x 60

D.A.R.D. 2 sets
—

[kconnell]

Monday October 4, 2021 - Back and Biceps

Slept 6.5 hours.

BACK - Peak for 2 seconds
------
High Pulls (c-G)
15,14,13 x 100
T-Bar Rows (Landmine)
12,12,11 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
13,12,10 x 65
DB Concentration Curl (Sup)
10-9 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
16 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Tuesday Roctober, 5, 2021 Chest, Tri, Delts

3.5 + ? hours sleep.


Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rooe Skullcrushers
12,11,10 x 80 (on bench 1 notch up)
DB Tricep Extension
11-9-9 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
10-8 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,8 x 35
DB Bent-Over Lateral
9,9,8 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Wednesday October 6, 2021 - Legs

Sleep 6.3 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
11,10 x 55
Nautilus Lying Leg Curl
11,10 x 70

QUADRICEPS
-----
Hack Squat
17,17,15,15 x 180

SKIPPED THE REST— chest cartilage was ‘upset’ from yesterday burning 2 piles of wood.


Landmine Front Squat - Added
12,10 x 55

CALVES — SKIPPED right heel has a little tendinitis. But is so much better. Anticipate next workout able to work calves.
-----
Standing Calf
14,12 x 20

Seated Calf
13,11 x 60

D.A.R.D. 2 sets
—

[kconnell]

Thursday October 7, 2021 - Back and Biceps

Slept 2+4=6 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,14,13 x 100
T-Bar Rows (Landmine)
12,12,11 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
13,12,10 x 65
DB Concentration Curl (Sup)
11-9 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
16 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Friday Ooctober, 8 2021 Chest, Tri, Delts

6hours sleep.


Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
13,12,11,10 x 80 (on bench 1 notch up)
Added a set
DB Tricep Extension
11-9-9 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
10-9 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
10,8,8 x 35
DB Bent-Over Lateral
9,9,8 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Saturday October 9, 2021 - Legs

Sleep 6 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
12,10 x 55
Nautilus Lying Leg Curl
11,10 x 70

QUADRICEPS
-----
Hack Squat
19,19,17,17 x 180 - UP next time

Landmine Front Squat - Added
13,10 x 55

CALVES —
-----
Standing Calf
14,13 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

[kconnell]

Monday October 11, 2021 - Back and Biceps

Slept 6 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
17,15,13 x 100
T-Bar Rows (Landmine)
13,12,11 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
13,12,10 x 65
DB Concentration Curl (Sup)
11-9 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
16 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Tuesday October, 12 2021 Chest, Tri, Delts

6.5 hours sleep.


Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
13,13,11,10 x 80 (on bench 1 notch up)
Added a set
DB Tricep Extension
11-9-9 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
10-9 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
10,9,8 x 35
DB Bent-Over Lateral
10,9,8 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Wednesday October 13, 2021 - Legs

Sleep 6.5 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
12,11 x 55
Nautilus Lying Leg Curl
11,10 x 70

QUADRICEPS
-----
Hack Squat
11,11,11,10 x 205 - UP 25

Landmine Front Squat - Added
13,11 x 55

CALVES —
-----
Standing Calf
15,13 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

[kconnell]

Thursday October 14, 2021 - Back and Biceps

Slept 7 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
17,15,14 x 100
T-Bar Rows (Landmine)
13,12,12 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
13,12,10 x 65
DB Concentration Curl (Sup)
11-10 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
16 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Took a week off - vacation trip

[kconnell]

Friday October, 22, 2021 Chest, Tri, Delts

6.5 hours sleep.


Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -not SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
14,13,11,11 x 80 (on bench 1 notch up)
Added a set
DB Tricep Extension
11-10-9 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
10-9 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
10,9,9 x 35
DB Bent-Over Lateral
10,9,9 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Saturday October 23, 2021 - Legs

Sleep 4+?=? hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
12,11 x 55
Nautilus Lying Leg Curl
12,10 x 70

QUADRICEPS
-----
Hack Squat
11,11,11,10 x 205 -

Landmine Front Squat - SKIPPED
13,11 x 55

CALVES —
-----
Standing Calf
15,13 x 20

Seated Calf - SKIPPED
13,11 x 60

D.A.R.D. 2 sets
—

[kconnell]

Monday October 25, 2021 - Back and Biceps

Slept 7+ hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
18,16,15 x 100 - UP next time
T-Bar Rows (Landmine)
13,13,12 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,10 x 65
DB Concentration Curl (Sup)
11-10 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
17 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Tuesday October, 26, 2021 Chest, Tri, Delts

7 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Che’s Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
15,14,12,11 x 80 (on bench 1 notch up)
DB Tricep Extension
11-10-9 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
11-9 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
10,10,9 x 35
DB Bent-Over Lateral
10,9,9 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—