The League of Extraordinary Gentlemen

[fiveoclockAM]

Question:

Has anyone tried or know of Spartan Carton (spartancarton)? I just signed up through ******** for their Warrior Box to sample new supps and protein and they are supposed to send me workout gear as well. I know it's a new company but I haven't heard a ton about them and I'm not supposed to get my first shipment for like a month and I'm somewhat anxious.


Any feedback would be appreciated.

[kconnell]

Question:

Has anyone tried or know of Spartan Carton (spartancarton)? I just signed up through ******** for their Warrior Box to sample new supps and protein and they are supposed to send me workout gear as well. I know it's a new company but I haven't heard a ton about them and I'm not supposed to get my first shipment for like a month and I'm somewhat anxious.


Any feedback would be appreciated.

There are literally hundreds of supplement companies out there. I have not heard of Spartan. If you know supplement ingredients, look at their labels and determine for yourself.

[kconnell]

Sunday November 29, 2015 - Legs


HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 135
Lying Leg Curl -
9,10,7 x 70


QUADRACEPS
-----
Leg Extension
11,10,10,9 x 115

Superset
Leg Press
11,10,8,8 x 420 -
Leg Press Calf
14,14,12,10 x 420-


CALVES
-------
Seated Calf
12,12,12,11 x 120

[kconnell]

Monday November 30, 2015 - Back, Biceps

BACK

Lat Pulldown
12,10,9 x 135

Face-Down Bench Dumbbell Row
9,9,9 x 75

Stretch

BICEPS
-----
Incline Curl
13,12,11,10 x 35

EZ Cable Curl - Fat Gripz
10,9,8 x 90

-----
FOREARMS
-----
Farmers
60 secs- x 65

Standing Reverse EZ Curl
-- x 40

Plank x 2 mins - SKIPPED

[kconnell]

Tuesday December 01, 2015 - Triceps, Delts

TRICEPS
Bench Dips
15 x 45, then 15,14,13,11 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
12-4,11-4,11-3 x 115

CHEST
Cable Crossover
11 x 45

SHOULDERS
Incline Seated Arnold Press
9,8,7 x 35

Lateral Raise
10,10,8 x 25

Face-Down on Bench Rear Lateral Raise
10,10,9 x 25

[kconnell]

Thursday December 03, 2015 - Legs


HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 135
Lying Leg Curl -
10,9,8 x 70


QUADRACEPS
-----
Leg Extension
11,10,9,9 x 115

Superset
Leg Press
12,12,10,10 x 420 -
Leg Press Calf
14,14,12,12 x 420-


CALVES
-------
Seated Calf
10,10,10,10 x 120

[kconnell]

Friday December 04, 2015 - Back, Biceps

BACK

Lat Pulldown
13,11,9 x 135

Face-Down Bench Dumbbell Row
10,9,9 x 75

Stretch

BICEPS
-----
Incline Curl
13,11,10,10 x 35

EZ Cable Curl - Fat Gripz
9,8,9 x 90

-----
FOREARMS
-----
Farmers
70 secs- x 65

Standing Reverse EZ Curl
8,8,6 x 45 - Slow and controlled

Plank x 2 mins -

[kconnell]

Saturday December 05, 2015 - Triceps, Delts

TRICEPS
Bench Dips
15 x 45, then 16,15,13,11 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
13-5,11-4,11-3 x 115

CHEST
Cable Crossover
12 x 45

SHOULDERS
Incline Seated Arnold Press
10,8,7 x 35

Lateral Raise
11,10,8 x 25

Face-Down on Bench Rear Lateral Raise
10,10,10 x 25

[kconnell]

Sunday December 06, 2015 - Legs


HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 135
Lying Leg Curl -
11,11,10 x 70


QUADRACEPS
-----
Leg Extension
11,10,10,9 x 115

Superset
Leg Press
14,13,12,11 x 420 -
Leg Press Calf
16,15,14,13 x 420-


CALVES
-------
Seated Calf
11,11,11,11 x 120

[kconnell]

Tuesday December 08, 2015 - Back, Biceps

BACK

Lat Pulldown
13,11,10 x 135

Face-Down Bench Dumbbell Row
10,10,9 x 75

Stretch

BICEPS
-----
Incline Curl
13,12,10,10 x 35

EZ Cable Curl - Fat Gripz
10,9,9 x 90

-----
FOREARMS
-----
Farmers
60 secs- x 65

Standing Reverse EZ Curl
8,8,6 x 45 - Slow and controlled

Plank x 2 mins -

[lonniej]

Training is looking great Keith!

[kconnell]

Wednesday December 09, 2015 - Triceps, Delts

TRICEPS
Bench Dips
15 x 45, then 16,14,13,11 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
13-4,12-3,11-4 x 115

CHEST
Cable Crossover -- SKIPPED
12 x 45

SHOULDERS
Incline Seated Arnold Press
10,8,8 x 35

Lateral Raise
11,9,9 x 25

Face-Down on Bench Rear Lateral Raise
11,10,10 x 25

[kconnell]

Training is looking great Keith!

Thanks, Lonnie!
How has your training coming?

[lonniej]

Thanks, Lonnie!
How has your training coming?

It's going pretty good..I've been healthy and able to stay consistant..

[kconnell]

Friday December 11, 2015 - Legs


HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 135
Lying Leg Curl -
11,10,10 x 70


QUADRACEPS
-----
Leg Extension
11,10,10,9 x 115

Superset
Leg Press
14,12,12,11 x 420 -
Leg Press Calf
16,15,14,13 x 420-


CALVES
-------
Seated Calf
11,11,11,10 x 120

[kconnell]

It's going pretty good..I've been healthy and able to stay consistant..

That's extremely important for us older folks, but applies to anyone really.

[lonniej]

That's extremely important for us older folks, but applies to anyone really.

I hear ya! Nice leg work!!

Have a great weekend!

[JohnButz]

Nice work in here Keith!

[kconnell]

Saturday December 12, 2015 - Back, Biceps

BACK

Lat Pulldown
14,13,10 x 135

Face-Down Bench Dumbbell Row
11,10,10 x 75

Stretch

BICEPS
-----
Incline Curl
14,13,12,12 x 35

EZ Cable Curl - Fat Gripz
11,10,10 x 90

-----
FOREARMS
-----
Farmers
70 secs- x 65

Standing Reverse EZ Curl
8,8,7 x 45 - Slow and controlled

Plank x 2 mins, 10 secs -

[kconnell]

Nice work in here Keith!

There you are! Glad to see you posting again.
I sent you an email.

[kconnell]

Sunday December 13, 2015 - Triceps, Delts

TRICEPS
Bench Dips
15 x 45, then 15,14,14,14 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
14-4,13-4,12-3 x 115

CHEST
Cable Crossover -- SKIPPED
12 x 45

SHOULDERS
Incline Seated Arnold Press
10,9,9 x 35

Lateral Raise
11,10,10 x 25

Face-Down on Bench Rear Lateral Raise
12,10,10 x 25

[JohnButz]

There you are! Glad to see you posting again.
I sent you an email.

Hey Keith could you resend? I don't think I got it. jtb43071@hotmail.com

[kconnell]

Tuesday December 15, 2015 - Legs


HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 135
Lying Leg Curl -
12,11,10 x 70


QUADRACEPS
-----
Leg Extension
12,11,10,10 x 115

Superset
Leg Press
14,12,12,10 x 420 -
Leg Press Calf
16,14,14,12 x 420-


CALVES
-------
Seated Calf
12,10,11,10 x 120

[lonniej]

Training is loooking good!!

[kconnell]

Hey Keith could you resend? I don't think I got it.

OK. I sent another.

Keith

[kconnell]

Training is loooking good!!

Thanks Lonnie. I'm changing things up a bit. Hoping to get back into better shape (a little leaner) as I've put on a little with a few work trips and vacations (too much eating out).

Merry Christmas to you and Lettie!

[kconnell]

Thursday December 24, 2015 - Legs (Christmas Eve)

Changed the routines...

HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 185 (up 50 from what I was doing)
Lying Leg Curl -
10,10,10 x 70


QUADRACEPS
-----
Squat -- It's been a while, starting light, heavy concentration on contraction
10,10,10,10 x 185

SUPERSET
Leg Press -- It's been a while, starting light, heavy concentration on contraction
12,12,13,12 x 430
Leg Press Calf
17,16,14,12 x 430-


CALVES
-------
Seated Calf
13,12,12,13 x 120

Add more sets next time.

[lonniej]

Nice Christmas eve workout Keith...

Merry Christmas!!!

[JohnButz]

Merry Christmas Keith!

[kconnell]

Friday December 25, 2015 - Back, Biceps (Christmas)

BACK

Lat Pulldown
14,13,11 x 135

Seated Row
12,10,10 x 135

Stretch

BICEPS
-----
Incline Curl
14,13,12,10 x 35

EZ Cable Curl - Fat Gripz - 3 feet away
9,8, x 90

-----
FOREARMS
-----
Farmers
75 secs- x 65

Standing Reverse EZ Curl
9,8,8 x 45 - Slow and controlled

4 sets of hanging leg raises between sets
Plank x 2 mins, 10 secs