Thursday April 8, 2021 - Chest, Triceps & Delts
Slept 4+3=7 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — Not SKIPPED
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
13,12,12 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—
|
-
04-08-2021, 06:20 AM #6241--------------------------------------------------------------
Available as a rep
-
04-09-2021, 06:19 AM #6242
Friday April 9, 2021 - Legs
Sleep 6 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
16,15 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
9,9,9,9 x 270 - UP 20
Nautilus Leg Extension
15,15,15,14 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
04-10-2021, 07:31 AM #6243
Saturday April 10, 2021 - Back and Biceps
4+2=6 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
13,12 x 140
BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -
E-Z Reverse Curl
16,16.16,15 x 50
Zottman Curls
12,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
04-12-2021, 06:31 AM #6244
Monday April 12, 2021 - Chest, Triceps & Delts
Slept 6 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
14,12,12 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
-
04-13-2021, 06:19 AM #6245
Tuesday April 13, 2021 - Legs
Sleep 7 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
17,16 x 90 -
Seated Leg Curl
16,15 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
10,10,10,9 x 270 - UP 20
Nautilus Leg Extension
15,15,15,14 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
04-14-2021, 07:44 AM #6246
Wednesday April 14, 2021 - Back and Biceps
6 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
14,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
13,12 x 140
BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -
E-Z Reverse Curl
16,16.16,15 x 50
Zottman Curls
12,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
04-15-2021, 05:43 AM #6247
Thursday April 15, 2021 - Chest, Triceps & Delts
Slept 5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
14,13,12 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
04-16-2021, 06:14 AM #6248
Friday April 16, 2021 - Legs
Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
18,16 x 90 - UP next time
Seated Leg Curl
16,15 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
12,11,10,10 x 270 - UP 20
Nautilus Leg Extension
15,15,15,15 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
-
04-17-2021, 07:54 AM #6249
Saturday April 17, 2021 - Back and Biceps
6 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
15,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
13,12 x 140
BICEPS
-----
Incline Curls
18,16,15 x 35
E-Z Curl with Blaster
12,11 x 70 -
E-Z Reverse Curl
17,16.16,15 x 50
Zottman Curls
12,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
04-19-2021, 06:25 AM #6250
Monday April 19, 2021 - Chest, Triceps & Delts
Slept 1+6=7 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
14,13,13 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
04-20-2021, 08:29 AM #6251
Tuesday April 20, 2021 - Legs
Sleep 2+2+2=6 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
10,10 x 90 - UP 10
Seated Leg Curl
16,15 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
12,12,10,10 x 270 - UP 20
Nautilus Leg Extension
15,15,15,15 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
04-21-2021, 06:45 AM #6252
Wednesday April 21 2021 - Back and Biceps
7 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
15,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
13,12 x 140
BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
12,11 x 70 -
E-Z Reverse Curl
17,16.16,16 x 50
Zottman Curls
13,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
-
04-23-2021, 06:16 AM #6253
Thursday April 22, 2021 - Chest, Triceps & Delts
Slept 6 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
15,13,13 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
04-23-2021, 06:18 AM #6254
Friday April 23, 2021 - Legs
Sleep 5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,10 x 90 - UP 10
Seated Leg Curl
16,15 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
13,12,12,11 x 270 - UP 20
Nautilus Leg Extension
15,15,15,15 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board
Single leg negative standing calf x body weight- 13
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
04-24-2021, 07:35 AM #6255
Saturday April 24 2021 - Back and Biceps
7.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
15,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
13,12 x 140
BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
13,11 x 70 -
E-Z Reverse Curl
17,16.16,16 x 50
Zottman Curls
13,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
04-26-2021, 06:57 AM #6256
Sunday April 25, 2021 - Chest, Triceps & Delts
Slept 4+1=5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
15,14,13 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,10 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
-
04-26-2021, 06:59 AM #6257
Monday April 26, 2021 - Legs
Sleep 4+2=6 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,11 x 90 - UP 10
Seated Leg Curl
16,15 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
13,13,12,11 x 270
Nautilus Leg Extension
15,15,15,15 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board
Single leg negative standing calf x body weight- 13
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
04-27-2021, 06:52 AM #6258
Tuesday April 27 2021 - Back and Biceps
7 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
15,13,12 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
14,12 x 140
BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
13,11 x 70 -
E-Z Reverse Curl
17,16.16,16 x 50
Zottman Curls
13,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
04-28-2021, 06:39 AM #6259
Wednesday April 28, 2021 - Chest, Triceps & Delts
Slept 5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
15,14,14 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,11 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,14 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
04-29-2021, 06:20 AM #6260
Thursday April 29, 2021 - Legs
Sleep 7 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,11 x 90 - UP 10
Seated Leg Curl
16,15 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
14,14,13,13 x 270
Nautilus Leg Extension
15,15,15,15 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board
Single leg negative standing calf x body weight- 13
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
-
04-30-2021, 06:15 AM #6261
Friday April 30 2021 - Back and Biceps
6,5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
15,13,13 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
14,12 x 140
BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
13,11 x 70 -
E-Z Reverse Curl
17,16.16,16 x 50
Zottman Curls
13,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
05-01-2021, 06:06 AM #6262
Saturday May 1, 2021 - Chest, Triceps & Delts
Slept 6 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
15,15,14 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,18 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,11 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
05-03-2021, 06:19 AM #6263
Monday May 3, 2021 - Legs
Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,11 x 90 -
Seated Leg Curl
16,16 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,14,13,13 x 270
Nautilus Leg Extension
15,15,15,15 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board
Single leg negative standing calf x body weight- 13
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
05-04-2021, 07:07 AM #6264
Tuesday May 4 2021 - Back and Biceps
5.5+1.5=7 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
15,13,13 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
14,12 x 140
BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
13,12 x 70 -
E-Z Reverse Curl
17,16.16,16 x 50
Zottman Curls
13,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
---------------------------------------------------------------
Available as a rep
-
-
05-05-2021, 07:28 AM #6265
Wednesday May 5, 2021 - Chest, Triceps & Delts
Slept 5+1=6 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
15,15,14 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,19 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,11 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
05-06-2021, 05:01 AM #6266
Thursday May Friday , 2021
Sleep 5.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,11 x 90 -
Seated Leg Curl
17,16 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,13,13 x 270
Nautilus Leg Extension
15,15,15,15 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board
Single leg negative standing calf x body weight- 13
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
05-07-2021, 07:36 AM #6267
Friday May 7 2021 - Back and Biceps
7.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
15,13,13 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
14,12 x 140
BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
13,12 x 70 -
E-Z Reverse Curl
17,16.16,16 x 50
Zottman Curls
13,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
---------------------------------------------------------------
Available as a rep
-
05-08-2021, 07:31 AM #6268
Saturday May 8, 2021 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
18 x 25
TRICEPS
Pulley Pushdowns
15,15,14 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,19 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,11 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
20,20
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
-
05-10-2021, 06:43 AM #6269
Friday Monday May 10 , 2021
Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,11 x 90 -
Seated Leg Curl
17,16 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,15,13 x 270
Nautilus Leg Extension
15,15,15,15 x 160
CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast
————
— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board
5 sets DARD (added 2.5 lbs)
---------------------------------------------------------------
Available as a rep
-
05-11-2021, 08:03 AM #6270
Tuesday May 11, 2021 - Back and Biceps
5.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
15,13,13 x 135 -
Bent-over DB Row
17,16 x 55
Nautilus Super Pullover
14,12 x 140
BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
14,12 x 70 -
E-Z Reverse Curl
17,16.16,16 x 50
Zottman Curls
13,11 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
---------------------------------------------------------------
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