The League of Extraordinary Gentlemen

**kconnell** · 09-26-2017, 04:25 AM

Tuesday September 26, 2017 - Triceps & Delts

Slept 5.5 hours.

CHEST
Cable Crossover -- SKIPPED
40x25. High-reps

TRICEPS
Bench Dips
13,12,11,10 x 70

Tricep Pushdown
13,13,12,11 x 125

SHOULDERS
Lateral Raises
14,13,12,11 x 35

Smith Upright Row Closegrip
13,13,12,11 x 95

--

Ab Coaster straight, 5 sec rest
15-9-7

**kconnell** · 09-27-2017, 04:24 AM

Wednesday September 27, 2017 - Legs

Slept5.5.5 hours.

HAMSTRINGS
-----
Compound Set
SLD
14,13,3,12 x 185
Seated Leg Curl
13,12,12 x 160

QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,15 x 125 (plate load)
Seated Calf
21,19,19,16 x 120

Smith Squat -- SKIPPED
8,10 x 225

SUPERSET
Leg Press
15, 14,14 x 575
Leg Press Calf
15,14,14 x 575

Ab Coaster
11-8-6 Sides non-stop

**kconnell** · 09-28-2017, 04:05 AM

Thursday September 28, 2017 - Back and Biceps

5.5 hours sleep

BACK
------
Seated Row
14,12,11,10 x 145 -

Lat Pulldown
12,11,10,9 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
14,13,11,10 x 45 each

Incline Curl - Supinate
15,13,12,11 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
11-7-5 - Alternating All non-stop

**kconnell** · 09-29-2017, 07:12 AM

Friday September 29, 2017 - Triceps & Delts

Slept 7.5 hours.

CHEST
Cable Crossover -- SKIPPED
50x25. High-reps

TRICEPS
Bench Dips
14,14,12,11 x 70

Tricep Pushdown
13,12,11,11 x 125

SHOULDERS
Lateral Raises - drop on each
14-8,11-7,10-7,9-6 x 30-20

Smith Upright Row Closegrip
13,12,11,10 x 95

--

Ab Coaster straight, 5 sec rest
15-9-7

15 minutes aerobics

**kconnell** · 09-30-2017, 07:59 AM

Saturday September 30, 2017 - Legs

Slept 7.5 hours.

HAMSTRINGS
-----
Compound Set
SLD
14,13,13 x 185
Seated Leg Curl
13,12,12 x 160

QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,15 x 125 (plate load)
Seated Calf
22,20,19,17 x 120

Smith Squat --
11,10 x 205

SUPERSET
Leg Press
9,9,9 x 310 - UP 35
Leg Press Calf
14,12,10 x 310 - UP 35

Ab Coaster
11-8-6 Sides non-stop

**kconnell** · 10-01-2017, 04:59 AM

Sunday October 1, 2017 - Back and Biceps

6.5 hours sleep

BACK
------
Seated Row
14,12,11,10 x 145 -

Lat Pulldown
12,10,10,9 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
14,13,11,10 x 45 each

Incline Curl - Supinate
15,12,12,11 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
11-7-5 - Alternating All non-stop

**kconnell** · 10-02-2017, 08:30 AM

Monday October 2, 2017 - Triceps & Delts

Slept 6.5 hours.

CHEST
Cable Crossover -- SKIPPED
55x25. High-reps

TRICEPS
Bench Dips
15,14,12,12 x 70

Tricep Pushdown
14,13,12,10 x 125

SHOULDERS
Lateral Raises - drop on each
14-8,11-7,10-7,10-7 x 30-20

Smith Upright Row Closegrip
13,12,11,10 x 95

--

Ab Coaster straight, 5 sec rest
15-9-7

**kconnell** · 10-04-2017, 07:08 AM

Wednesday October 4, 2017 - Legs

Slept 5.5 hours.

HAMSTRINGS
-----
Compound Set
SLD
14,13,13 x 185
Seated Leg Curl
13,12,12 x 160

QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,15 x 125 (plate load)
Seated Calf
22,20,19,18 x 120

Smith Squat --
11,11 x 205

SUPERSET
Leg Press
10,10,10 x 610 -
Leg Press Calf
14,14,12 x 610

Ab Coaster
12-8-6 Sides non-stop

**kconnell** · 10-05-2017, 08:30 AM

Thursday October 5, 2017 - Back and Biceps

8 hours sleep

BACK
------
Seated Row
14,13,13,10 x 145 -

Lat Pulldown
12,11,10,9 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
15,13,11,11 x 45 each

Incline Curl - Supinate
15,12,12,11 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
11-8-5 - Alternating All non-stop

30 minutes aerobics

**kconnell** · 10-06-2017, 07:55 AM

Friday October 6, 2017 - Triceps & Delts

Slept 5 hours.

CHEST
Cable Crossover -- SKIPPED
55x25. High-reps

TRICEPS
Bench Dips
16,15,14,12 x 70

Tricep Pushdown
15,13,13,12 x 125

SHOULDERS
Lateral Raises - drop on each
14-8,12-7,11-7,11-6 x 30-20

Smith Upright Row Closegrip
13,12,11,10 x 95

--

Ab Coaster straight, 5 sec rest
15-9-7

**JohnButz** · 10-06-2017, 03:46 PM

I'm still following you Brother Keith!

**kconnell** · 10-07-2017, 08:25 AM

Originally Posted by JohnButz

I'm still following you Brother Keith!

Thanks John. I sincerely appreciate it.

I've been following you as well on FB but you know that cause I 'like' your posts.

Congrats on your Marine!

**kconnell** · 10-07-2017, 08:29 AM

Saturday October 7, 2017 - Legs

Slept 5.5 hours. Then 3 more. Whoop

HAMSTRINGS
-----
Compound Set
SLD
14,13,13 x 185. - up next time
Seated Leg Curl
13,13,12 x 160

QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,15 x 125 (plate load)
Seated Calf
22,20,19,18 x 120

Smith Squat -- up next time
13,12,12 x 205

SUPERSET
Leg Press
12,12,10 x 610 -
Leg Press Calf
14,14,12 x 610

Ab Coaster
12-8-6 Sides non-stop

**kconnell** · 10-08-2017, 05:03 AM

Sunday October 8, 2017 - Back and Biceps

5.5 hours sleep

BACK
------
Seated Row
14,13,13,12 x 145 -

Lat Pulldown
12,11,10,10 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
15,13,11,11 x 45 each

Incline Curl - Supinate
15,12,13,11 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
11-8-5 - Alternating All non-stop

**kconnell** · 10-09-2017, 07:04 AM

Monday October 9, 2017 - Triceps & Delts

Slept 7.5 hours.

CHEST
Cable Crossover -- SKIPPED
27x35. High-reps - UP 10

TRICEPS
Bench Dips
15,12,13,9 x 80 - UP 10

Tricep Pushdown
15,12,12,11 x 125

SHOULDERS
Lateral Raises - Triple drop
15-9-5,13-7-4,11-6-4,9-6-4 x 30-20-10

Smith Upright Row Closegrip
14,12,11,9 x 95

--

Ab Coaster straight, 5 sec rest
15-9-7

**kconnell** · 10-11-2017, 05:55 AM

Tuesday October 10, 2017 - Legs

Slept 7.5 hours.

HAMSTRINGS
-----
Compound Set
SLD
8,8,8 x 205. - UP 20
Seated Leg Curl
13,13,12 x 160

QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,15 x 125 (plate load)
Seated Calf
22,20,19,17 x 120

Smith Squat --UP 20
8,8,7 x 225

SUPERSET
Leg Press
13,10,10 x 610 -
Leg Press Calf
14,14,12 x 610

Ab Coaster
12-8-6 Sides non-stop

**kconnell** · 10-11-2017, 06:06 AM

Wednesday October 11, 2017 - Back and Biceps

6 hours sleep

BACK
------
Seated Row
14,14,12,12 x 145 -

Lat Pulldown
32,11,10,10 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
14,13,11,11 x 45 each

Incline Curl - Supinate
15,14,13,11 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
11-8-5 - Alternating All non-stop

**kconnell** · 10-12-2017, 07:09 AM

Thursday October 12, 2017 - Triceps & Delts

Slept 6.5 hours.

25 minutes aerobics

CHEST
Cable Crossover -- SKIPPED
27x35. High-reps

TRICEPS
Bench Dips
15,13,13,10 x 80 - UP 10

Tricep Pushdown
15,13,12,11 x 125

SHOULDERS
Lateral Raises - Triple drop
15-9-6,13-7-6,11-6-4,9-6-5 x 30-20-10

Smith Upright Row Closegrip
13,12,11,10 x 95

--
Ab Coaster straight, 5 sec rest
15-9-7

**kconnell** · 10-13-2017, 07:14 AM

Friday October 13, 2017 - Legs

Slept 6.5 hours.

HAMSTRINGS
-----
Compound Set
SLD
9,8,8 x 205. - UP 20
Seated Leg Curl
13,13,12 x 160

QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,15 x 125 (plate load)
Seated Calf
22,20,19,17 x 120

Smith Squat --UP 20
9,9,8 x 225

SUPERSET
Leg Press
13,12,12 x 610 -
Leg Press Calf
14,14,14 x 610

Ab Coaster
13-8-6 Sides non-stop

**kconnell** · 10-14-2017, 07:38 AM

Saturday October 14, 2017 - Back and Biceps

6.5 hours sleep

20 minutes aerobics

BACK
------
Seated Row
15,14,12,12 x 145 -

Lat Pulldown
13,12,11,11 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
15,13,11,11 x 45 each

Incline Curl - Supinate
15,14,13,11 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
12-8-5 - Alternating All non-stop

**kconnell** · 10-15-2017, 04:50 AM

Sunday October 15, 2017 - Triceps & Delts

Slept 6.5 hours.

CHEST
Cable Crossover -- SKIPPED
27x35. High-reps

TRICEPS
Bench Dips
15,14,11,10 x 80

Tricep Pushdown
15,13,12,11 x 125

SHOULDERS
Lateral Raises - Triple drop
15-9-7,14-7-6,11-67-5,10-6-5 x 30-20-10

Smith Upright Row Closegrip
13,12,11,10 x 95

--
Ab Coaster straight, 5 sec rest
15-9-7

**kconnell** · 10-16-2017, 08:07 AM

Monday October 16, 2017 - Legs

Slept 8 hours. Felt awesome!

20 minutes aerobics

HAMSTRINGS
-----
Compound Set
SLD
10,10,8 x 205.
Seated Leg Curl
14,12,12 x 160

QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,15 x 125 (plate load)
Seated Calf
22,20,19,18 x 120

Smith Squat
10,10,8 x 225

SUPERSET
Leg Press
14,14,14 x 610 - up next time
Leg Press Calf
15,15,14 x 610 - up next time

Ab Coaster
13-8-6 Sides non-stop

**kconnell** · 10-17-2017, 07:37 AM

Tuesday October 17, 2017 - Back and Biceps

6 hours sleep

BACK
------
Seated Row
15,14,12,12 x 145 -

Lat Pulldown
13,12,11,11 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
15,13,12,11 x 45 each

Incline Curl - Supinate
15,14,13,12 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
12-8-6 - Alternating All non-stop

**kconnell** · 10-18-2017, 08:42 AM

Wednesday October 18, 2017 - Triceps & Delts

Slept 7.5 hours.

CHEST
Cable Crossover --
57x25. High-reps (35 again next time)

TRICEPS
Bench Dips
17,15,14,11 x 80

Tricep Pushdown
15,13,12,11 x 125

SHOULDERS
Lateral Raises - Triple drop
15-9-7,14-7-6,12-7-5,10-6-5 x 30-20-10

Smith Upright Row
13,13,11,10 x 95

--
Ab Coaster straight, 5 sec rest
15-9-7[

**kconnell** · 10-19-2017, 07:34 AM

Thursday October 19, 2017 - Legs

Slept 6 hours.

20 minutes aerobics

HAMSTRINGS
-----
Compound Set
SLD
11,12,10 x 205.
Seated Leg Curl
14,12,12 x 160

QUADRICEPS
-----
SUPERSET
Leg Extension
16,16,15,15 x 125 (plate load)
Seated Calf
23,20,19,18 x 120

Smith Squat
10,9,9 x 225

SUPERSET
Leg Press
9,9,7 x 565
Leg Press Calf
10,9,9 x 565
-- miscalculated amount above previously

Ab Coaster
13-8-6 Sides non-stop

**kconnell** · 10-20-2017, 06:45 AM

Friday October 20, 2017 - Back and Biceps

6 hours sleep

BACK
------
Seated Row
14,12,12,12 x 145 -

Lat Pulldown
13,12,12,11 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
15,14,12,11 x 45 each

Incline Curl - Supinate
15,14,13,12 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
12-8-6 - Alternating All non-stop

**kconnell** · 10-23-2017, 05:02 AM

Monday October 22, 2017 - Triceps & Delts

Slept 7.5 hours.

CHEST
Cable Crossover -- SKIPPED
57x25. High-reps (35 again next time)

TRICEPS
Bench Dips
12,10,9,8 x 90 -- UP 10

Tricep Pushdown
15,12,12,11 x 125

SHOULDERS
Lateral Raises - Triple drop
15-9-7,14-7-6,12-7-5,10-6-5 x 30-20-10

Smith Upright Row
13,12,11,10 x 95

--
Ab Coaster straight, 5 sec rest
17-7-5

**kconnell** · 10-23-2017, 06:17 AM

Monday October 33, 2017 - Legs

Slept 6 hours.

HAMSTRINGS
-----
Compound Set
SLD
7,7,6 x 225. - UP 20
Seated Leg Curl
14,12,12 x 160

QUADRICEPS
-----
SUPERSET
Leg Extension
17,16,16,15 x 125 (plate load)
Seated Calf
23,20,20,18 x 120

Smith Squat
7,7,6 x 245 - UP 20

SUPERSET
Leg Press
9,9,8 x 565
Leg Press Calf
10,10,9 x 565

Ab Coaster
13-8-6 Sides non-stop

**kconnell** · 10-24-2017, 07:53 AM

Tuesday October 24, 2017 - Back and Biceps

8 hours sleep

BACK
------
Seated Row
14,13,12,12 x 145 -

Lat Pulldown
13,12,11,11 x 145

Stretch

BICEPS
-----
Cable Crossover Curls -double pulley
15,14,12,11 x 45 each

Incline Curl - Supinate
15,14,13,12 x 45

Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
12-8-6 - Alternating All non-stop

**kconnell** · 10-25-2017, 07:18 AM

Wednesday October 25, 2017 - Triceps & Delts

Slept 7 hours.

15 minutes aerobics

CHEST
Cable Crossover
27x35. High-reps

TRICEPS
Bench Dips
12,111,9,9 x 90

Tricep Pushdown
15,13,12,11 x 125

SHOULDERS
Lateral Raises - Triple drop
15-9-7,14-7-6,12-7-6,
10-6-5 x 30-20-10

Smith Upright Row
13,12,11,10 x 95

--
Ab Coaster straight, 5 sec rest
17-7-5

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***Consider this an invitation...to the Gentlemans Nation***

Clinch ME into...the MMA SEA!

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