Thanksgiving November 24, 2022 - Back and Biceps
Slept 6 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
16-15-14,14-12-11 ,12-10-10 x 125-100-75
C-G T-Bar Rows
13-12-11 ,12-11-10,10-9-9 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
14-13-12,13-12-11,12-12-11 x 45-35-25
Cable E-Z Curl
15-14-13,13-12-11,13-11-11 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Single-End Dumbbell
Scepter Knight - 15
Side-to-Side - 10
Ab Coaster -
—
|
-
11-24-2022, 07:01 AM #6691--------------------------------------------------------------
Available as a rep
-
11-25-2022, 06:23 AM #6692
Friday November 25 2022 - chest, tri, delts
Slept ~7 hours
—-
Rotator Cuff Exercises-
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
17-16-15,15-14-14,13-12-11 x 55-45-35
Rope Triceps Pushdown
17-16-15, 15-14-14 14-13-12 x 80-70-60
Standing Cable Tri Extension
15-14, 13-12 12-12 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65
--
Smith Hip Thrust - SKIPPED
10-8 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
11-27-2022, 05:44 AM #6693
Sunday November 27, 2022 - Legs
Sleep 6.5 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-15, 15-14, 14-13 x 145-130
Nautilus Lying Leg Curl
14, 13, 12 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
16-14,14-12, 13-11 x 90-70
Nautilus Leg Press
17-16-15,15-14-13,13-12-11 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
15-13 [,11-9,10-8 ] x 110-90 -
Seated Calf
13 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
11-28-2022, 07:17 PM #6694
Monday November 28, 2022 - Back and Biceps
Slept 5.5 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
17-15-14,14-12-11 ,12-10-10 x 125-100-75
C-G T-Bar Rows
13-12-11 ,12-11-10,10-10-9 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
14-13-12,13-12-11,12-12-12 x 45-35-25
Cable E-Z Curl
15-14-13,13-12-11,13-11-11 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Single-End Dumbbell
Scepter Knight - 15
Side-to-Side - 10
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
11-29-2022, 06:05 AM #6695
Tuesday November 29 2022 - chest, tri, delts
Slept 6.5 hours
—-
Rotator Cuff Exercises-
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
17-16-15,16-15-14,13-12-11 x 55-45-35
Rope Triceps Pushdown
17-16-15, 16-15-14 14-13-12 x 80-70-60
Standing Cable Tri Extension
15-14, 13-12 12-12 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65
--
Smith Hip Thrust - SKIPPED
10-8 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
11-30-2022, 07:56 AM #6696
Wednesday November 30, 2022 - Legs
Sleep 5+3=8 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-15, 15-14, 14-13 x 145-130
Nautilus Lying Leg Curl
14, 13, 12 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
17-14,14-12, 13-11 x 90-70
Nautilus Leg Press
17-16-15,15-14-14,13-12-11 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
15-13 [,11-9,10-8 ] x 110-90 -
Seated Calf
13 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
-
12-01-2022, 06:45 AM #6697
Thursday December 1, 2022 - Back and Biceps
Slept 5 hours
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
17-15-15,14-12-11 ,12-10-10 x 125-100-75
C-G T-Bar Rows
13-12-11 ,12-11-10,10-10-9 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
14-13-13,13-12-11,12-12-12 x 45-35-25
Cable E-Z Curl
15-14-13,13-12-11,13-11-11 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Single-End Dumbbell
Scepter Knight - 15
Side-to-Side - 11
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
12-05-2022, 05:41 AM #6698
Friday December 2 2022 - chest, tri, delts
Slept 5.5 hours
—-
Rotator Cuff Exercises-
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
17-16-15,16-15-14,14-13-12 x 55-45-35
Rope Triceps Pushdown
17-16-15, 16-15-14 14-13-12 x 80-70-60
Standing Cable Tri Extension
15-14, 14-13,12-12 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-12, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65
--
Smith Hip Thrust - SKIPPED
10-8 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
12-05-2022, 05:42 AM #6699
Sunday December 4, 2022 - Legs
Sleep 6 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-16, 15-14, 14-13 x 145-130
Nautilus Lying Leg Curl
14, 13, 12 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
17-14,14-12, 13-11 x 90-70
Nautilus Leg Press
17-16-15,15-14-14,13-12-11 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
15-13 [,11-9,10-8 ] x 110-90 -
Seated Calf
13 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-05-2022, 06:20 AM #6700
Monday December 5, 2022 - Back and Biceps
Slept 6 hours
COMPOUND SET - DROP SETS
BACK
-----
—ONLY DID 2 sets - chest cartilage sore
—started with scapula down
Lat Pulldown
17-15-15,14-12-11 ,12-10-10 x 125-100-75
C-G T-Bar Rows
13-12-11 ,12-11-10,10-10-9 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
15-14-13,13-12-11,12-12-12 x 45-35-25
Cable E-Z Curl
15-14-13,13-12-11,13-11-11 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Single-End Dumbbell
Scepter Knight - 16
Side-to-Side - 11
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
-
12-06-2022, 06:39 AM #6701
Tuesday December 6 2022 - chest, tri, delts
Slept 6.5 hours
—-
Rotator Cuff Exercises-
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
17-16-15,16-15-14,14-13-12 x 55-45-35
Rope Triceps Pushdown
17-16-15, 16-15-14 14-13-12 x 80-70-60
Standing Cable Tri Extension
15-14, 14-13,12-12 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-13, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 11-11, 11-11 x 70-60
Face Pulls
13-11, 11-11,11-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65
--
Smith Hip Thrust - SKIPPED
10-8 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
12-07-2022, 08:07 AM #6702
Wednesday December 7, 2022 - Legs
Sleep 5+2=7 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-16, 15-14, 14-13 x 145-130
Nautilus Lying Leg Curl
14, 13, 13 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
17-15,14-12, 13-11 x 90-70
Nautilus Leg Press
17-16-15,15-14-14,13-12-11 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-13 [,11-9,10-8 ] x 110-90 -
Seated Calf
13 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-08-2022, 06:30 AM #6703
Thursday December 8, 2022 - Back and Biceps
Slept 5 hours
COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
17-15-15,14-12-11 ,12-10-10 x 125-100-75
C-G T-Bar Rows
13-12-11 ,12-11-10,10-10-10 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
15-14-13,13-12-11,12-12-12 x 45-35-25
Cable E-Z Curl
15-14-13,13-12-11,13-11-11 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Single-End Dumbbell
Scepter Knight - 16
Side-to-Side - 11
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
12-09-2022, 07:01 AM #6704
Friday December 9 2022 - chest, tri, delts
Slept ~8 hours
—-
Rotator Cuff Exercises-
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
18-17-15,16-15-14,14-13-12 x 55-45-35
Rope Triceps Pushdown
18-17-15, 16-15-14 14-13-12 x 80-70-60
Standing Cable Tri Extension
16-14, 14-13,12-12 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-13, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 12-11, 11-11 x 70-60
Face Pulls
13-11, 12-11,11-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65
--
Smith Hip Thrust - SKIPPED
10-8 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
12-10-2022, 07:11 AM #6705
Saturday December 10, 2022 - Legs
Sleep 1+5=6 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-16, 15-14, 14-13 x 145-130
Nautilus Lying Leg Curl
15, 13, 13 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
17-15,14-12, 13-11 x 90-70
Nautilus Leg Press
17-16-16,16-14-14,13-12-11 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-13 [,11-9,10-8 ] x 110-90 -
Seated Calf
13 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-11-2022, 06:31 AM #6706
Sunday December 11, 2022 - Back and Biceps
Slept 6.5 hours
COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
17-15-15,14-12-11 ,12-1-10 x 125-100-75
C-G T-Bar Rows
13-12-11 ,12-11-10,10-10-10 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
15-14-13,13-12-12,12-12-12 x 45-35-25
Cable E-Z Curl
15-14-13,13-12-11,13-11-11 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Single-End Dumbbell
Scepter Knight - 16
Side-to-Side - 11
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
12-12-2022, 06:00 AM #6707
Monday December 12 2022 - chest, tri, delts
Slept 5.5 hours Nap yesterday afternoon
—-
Rotator Cuff Exercises-
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
18-17-15,16-15-14,14-13-12 x 55-45-35
Rope Triceps Pushdown
18-17-15, 16-15-14 14-13-12 x 80-70-60
Standing Cable Tri Extension
16-14, 14-13,12-12 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-13, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 12-11, 11-11 x 70-60
Face Pulls
13-11, 12-12,11-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65
--
Smith Hip Thrust - SKIPPED
10-8 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
12-15-2022, 03:40 PM #6708
Tuesday December 13, 2022 - Legs
Sleep 6 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-16, 16-14, 14-13 x 145-130
Nautilus Lying Leg Curl
15, 13, 13 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
17-15,14-13, 13-11 x 90-70
Nautilus Leg Press
17-16-16,16-14-13,13-12-11 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-13 [,11-9,10-8 ] x 110-90 -
Seated Calf
13 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
-
12-18-2022, 06:38 AM #6709
Sunday December 18, 2022 - Back and Biceps
Slept 4 hours
After a week off due to colonoscopy, returned but only 2 sets.
COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
17-15-15,15-12-11 ,12-1-10 x 125-100-75
C-G T-Bar Rows
13-12-11 ,12-11-10,10-10-10 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
15-15-13,13-12-12,12-12-12 x 45-35-25
Cable E-Z Curl
15-15-13,13-12-11,13-11-11 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Single-End Dumbbell
Scepter Knight - 16
Side-to-Side - 11
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
12-19-2022, 07:10 AM #6710
Monday December 19 2022 - chest, tri, delts
Slept 7.5 hours Nap yesterday afternoon
—-
Rotator Cuff Exercises-
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
18-17-15,16-15-14,14-13-12 x 55-45-35
Rope Triceps Pushdown
18-17-15, 16-15-14 14-13-12 x 80-70-60
Standing Cable Tri Extension
16-16, 14-13,12-12 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
14-13, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 12-12, 11-11 x 70-60
Face Pulls
13-11, 12-12,11-11 x 70-60
Behind Back Smith Shrugs
14,13,12 x 65
--
Smith Hip Thrust - SKIPPED
10-8 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
12-20-2022, 09:24 PM #6711
Tuesday December 20, 2022 - Legs
Sleep 6.5 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-16, 16-14, 15-13 x 145-130
Nautilus Lying Leg Curl
15, 13, 13 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
17-15,14-13, 13-11 x 90-70
Nautilus Leg Press
18-16-16,16-14-13,13-12-11 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-14 [,11-9,10-8 ] x 110-90 -
Seated Calf
14 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-21-2022, 07:09 AM #6712
Wednesday December 21, 2022 - Back and Biceps
Slept 5.5 hours but had a good nap yesterday
COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
17-15-15,15-13-11 ,12-1-10 x 125-100-75
C-G T-Bar Rows
13-12-11 ,12-11-10,10-10-10 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
15-15-14,13-12-12,12-12-12 x 45-35-25
Cable E-Z Curl
15-15-14,13-12-12,13-11-11 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Single-End Dumbbell
Scepter Knight - 18
Side-to-Side - 14
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
-
12-22-2022, 06:14 AM #6713
Thursday December 22 2022 - chest, tri, delts
Slept 6 hours
—-
Rotator Cuff Exercises-
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
18-17-15,16-15-14,15-14-13 x 55-45-35
Rope Triceps Pushdown
18-17-15, 16-15-14 14-13-12 x 80-70-60
Standing Cable Tri Extension
16-16, 14-13,12-12 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 12-12, 11-11 x 70-60
Face Pulls
13-11, 12-12,11-11 x 70-60
Behind Back Smith Shrugs
15,13,12 x 65
--
Smith Hip Thrust - SKIPPED
10-8 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
12-23-2022, 06:43 AM #6714
Friday December 23, 2022 - Legs
Sleep 7.5 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-16, 16-14, 15-13 x 145-130
Nautilus Lying Leg Curl
15, 13, 13 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
17-15,14-13, 13-11 x 90-70
Nautilus Leg Press
18-17-16,16-14-13,13-12-11 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-15 [,11-9,10-8 ] x 110-90 -
Seated Calf
15 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-24-2022, 07:45 AM #6715
Saturday December 24, 2022 - Back and Biceps
Slept 6.5 hours
COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
17-15-15,15-13-12 ,12-11-10 x 125-100-75
C-G T-Bar Rows
13-12-11 ,12-11-10,10-10-10 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
15-15-14,14-13-12,12-12-12 x 45-35-25
Cable E-Z Curl
15-15-14,13-12-12,13-11-11 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Single-End Dumbbell
Scepter Knight - 18
Side-to-Side - 14
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
12-25-2022, 06:17 AM #6716
Sunday Christmas December 25 2022 - chest, tri, delts
Slept 5.5 hours
—-
Rotator Cuff Exercises-
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
18-17-15,16-15-14,15-14-13 x 55-45-35
Rope Triceps Pushdown
18-17-15, 16-15-14, 15-14-13 x 80-70-60
Standing Cable Tri Extension
16-16, 14-13,12-12 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 12-12, 11-11 x 70-60
Face Pulls
13-11, 12-12,11-11 x 70-60
Behind Back Smith Shrugs
15,13,12 x 65
--
Smith Hip Thrust - SKIPPED
10-8 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
-
12-26-2022, 07:13 AM #6717
Monday December 26, 2022 - Legs
Sleep 6 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-16, 16-14, 15-13 x 145-130
Nautilus Lying Leg Curl
15, 14, 13 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
17-15,14-13, 13-11 x 90-70
Nautilus Leg Press
18-17-16,16-14-13,14-13-12 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-15 [,11-9,10-8 ] x 110-90 -
Seated Calf
15 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
-
12-27-2022, 07:45 AM #6718
Tuesday December 27, 2022 - Back and Biceps
Slept 6.5 hours
COMPOUND SET - DROP SETS
BACK
-----
Lat Pulldown
17-15-15,15-13-12 ,12-11-10 x 125-100-75
C-G T-Bar Rows
13-12-11 ,12-11-10,10-10-10 x 65-55-
Stretch Between ~8 seconds each set
BICEPS - SUPERSET - DROP SETS
-----
1-Arm Behind Back Curl
16-15-14,14-13-12,12-12-12 x 45-35-25
Cable E-Z Curl
15-15-14,14-13-12,13-12-11 x 45-35-25
Farmers Walk -
60-60 seconds x 45-35
Reverse Wrist Roller
2 times up with 20 pounds (nonstop)
Single-End Dumbbell - UP 2.5
Scepter Knight - 11
Side-to-Side - 8
Ab Coaster -
—--------------------------------------------------------------
Available as a rep
-
12-28-2022, 07:28 AM #6719
Wednesday December 28 2022 - chest, tri, delts
Slept 6.5 hours
—-
Rotator Cuff Exercises-
CHEST -SKIPPED
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
15 x 35 - (chest) SKIPPED
TRICEPS - Superset, 20 seconds rest
Bench Dips
19-17-15,17-15-14,15-14-13 x 55-45-35
Rope Triceps Pushdown
19-17-15, 17-15-14, 15-14-13 x 80-70-60
Standing Cable Tri Extension
16-16, 14-13,12-12 x 45-35
SHOULDERS - Superset 20 seconds rest
Lateral Raises
15-13, 13-11, 12-11 x 15-5
Cable Upright Row
13-11, 12-12, 11-11 x 70-60
Face Pulls
13-11, 12-12,11-11 x 70-60
Behind Back Smith Shrugs
15,13,12 x 65
--
Smith Hip Thrust - SKIPPED
10-8 x 65
Hypetextensions
—--------------------------------------------------------------
Available as a rep
-
12-29-2022, 06:30 AM #6720
Thursday December 29, 2022 - Legs
Sleep 7 hours
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
17-16, 16-14, 15-14 x 145-130
Nautilus Lying Leg Curl
15, 14, 13 x 90 (no drop set)
QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
18-15,14-13, 13-11 x 90-70
Nautilus Leg Press
18-17-16,16-14-14,14-13-12 x 140-120-100
CALVES — ONLY ONE SET
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
16-15 [,11-9,10-8 ] x 110-90 -
Seated Calf
15 [,11,10 ] x 35 (no drop, yet) -
— only 1 set. Calves still tender
D.A.R.D. 3 sets
Ab Coaster - Straight
25-18-14
—--------------------------------------------------------------
Available as a rep
Similar Threads
-
***Consider this an invitation...to the Gentlemans Nation***
By potatoe in forum Misc.Replies: 291Last Post: 07-16-2011, 12:57 AM -
Clinch ME into...the MMA SEA!
By eatsleephate in forum MMA FightingReplies: 12328Last Post: 09-26-2008, 10:21 AM
Bookmarks