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.
|
-
09-16-2021, 09:13 AM #6361--------------------------------------------------------------
Available as a rep
-
09-17-2021, 07:35 AM #6362
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)
—--------------------------------------------------------------
Available as a rep
-
09-18-2021, 07:46 PM #6363
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--------------------------------------------------------------
Available as a rep
-
09-20-2021, 07:50 AM #6364
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.
—Last edited by kconnell; 09-20-2021 at 01:33 PM.
--------------------------------------------------------------
Available as a rep
-
-
09-21-2021, 07:03 AM #6365
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)
—--------------------------------------------------------------
Available as a rep
-
09-22-2021, 08:38 AM #6366
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
—--------------------------------------------------------------
Available as a rep
-
09-23-2021, 05:57 AM #6367
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.
—--------------------------------------------------------------
Available as a rep
-
09-24-2021, 07:17 AM #6368
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)
—--------------------------------------------------------------
Available as a rep
-
-
09-25-2021, 07:01 AM #6369
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
—--------------------------------------------------------------
Available as a rep
-
09-27-2021, 06:19 AM #6370
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.
—--------------------------------------------------------------
Available as a rep
-
09-28-2021, 06:30 AM #6371
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)
—--------------------------------------------------------------
Available as a rep
-
09-29-2021, 07:55 AM #6372
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
—Last edited by kconnell; 10-02-2021 at 06:00 AM.
--------------------------------------------------------------
Available as a rep
-
-
09-30-2021, 06:39 AM #6373
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.
—--------------------------------------------------------------
Available as a rep
-
10-01-2021, 07:20 AM #6374
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)
—--------------------------------------------------------------
Available as a rep
-
10-02-2021, 06:22 AM #6375
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
—--------------------------------------------------------------
Available as a rep
-
10-04-2021, 07:11 AM #6376
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.
—--------------------------------------------------------------
Available as a rep
-
-
10-05-2021, 06:50 AM #6377
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)
—--------------------------------------------------------------
Available as a rep
-
10-06-2021, 06:58 AM #6378
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
—--------------------------------------------------------------
Available as a rep
-
10-07-2021, 06:50 AM #6379
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.
—Last edited by kconnell; 10-08-2021 at 06:55 AM.
--------------------------------------------------------------
Available as a rep
-
10-08-2021, 06:57 AM #6380
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)
—--------------------------------------------------------------
Available as a rep
-
-
10-09-2021, 04:55 AM #6381
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
—--------------------------------------------------------------
Available as a rep
-
10-11-2021, 07:02 AM #6382
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.
—--------------------------------------------------------------
Available as a rep
-
10-12-2021, 06:30 AM #6383
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)
—--------------------------------------------------------------
Available as a rep
-
10-13-2021, 06:23 AM #6384
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
—--------------------------------------------------------------
Available as a rep
-
-
10-14-2021, 06:04 AM #6385
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.
—--------------------------------------------------------------
Available as a rep
-
10-22-2021, 06:44 AM #6386
-
10-22-2021, 06:46 AM #6387
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)
—--------------------------------------------------------------
Available as a rep
-
10-23-2021, 08:59 AM #6388
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
—--------------------------------------------------------------
Available as a rep
-
-
10-25-2021, 06:37 AM #6389
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.
—--------------------------------------------------------------
Available as a rep
-
10-26-2021, 06:39 AM #6390
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)
—--------------------------------------------------------------
Available as a rep
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