The League of Extraordinary Gentlemen

[kconnell]

Saturday Jun 3, 2018 - Triceps & Delts

Slept 6 hours.

20 minutes aerobics

TRICEPS
Bench Dips
16,14,12,10 x 70

Rope Triceps Pushdown
12,12,11,10 x 90


SHOULDERS
Incline Front Raise
9,8,7 x 40 -

Peak Contract 3 seconds
Lateral Raises
9,7,7 x 25

Bent-Over Laterals
8,7,7 x 25
--
Ab Coaster straight, 5 sec rest
20-11-10

[kconnell]

Monday Jun 4, 2018 - Legs

Slept 6 hours.

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
11,11,10 x 175
SLD
11,9,9 x 155


QUADRICEPS
-----
SuperSet
Smith Squat
10x135, 10,9,8,7,7 x 205 -
Seated Calf
20,18,16,15,14,12 x 130


Ab Coaster - Straight, 5 secs rest
20-12-10

[kconnell]

Tuesday June 5, 2018 - Back and Bicep

4+2 = 6 hours sleep.


BACK
------
Lat Pulldown
11,11,10,8 x 130

1-Arm Low Cable Row N-S
11-10-9-8 x 80

Stretch

BICEPS
-----
Incline Curls
11,9,9,8 x 35-UP 5

E-Z Curl
11,10,9,8 x 70

Farmers Walk -
70 seconds x 65 x 1 set

Reverse Wrist Roller
2 times up with 20 pounds (nonstop)

Ab Coaster
16-10-7 - Alternating All non-stop

[kconnell]

Wednesday Jun 6, 2018 - Triceps & Delts

Slept 4+3.5 = 7.5hours.

15 minutes aerobics

TRICEPS
Bench Dips
13,11,19,10 x 80-UP 10

Rope Triceps Pushdown
13,12,11,10 x 90


SHOULDERS
Incline Front Raise
9,8,7 x 40 -

Peak Contract 3 seconds
Lateral Raises
10,7,7 x 25

Bent-Over Laterals
9,7,7 x 25
--
Ab Coaster straight, 5 sec rest
20-11-10

[kconnell]

Thursday Jun 7, 2018 - Legs

Slept 3.5+1.5=5 hours.

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
11,11,10 x 175
SLD
11,10,9 x 155


QUADRICEPS
-----
SuperSet
Smith Squat
10x135, 10,10,9,7,7 x 205 -
Seated Calf
20,18,17,15,14,12 x 130


Ab Coaster - Straight, 5 secs rest
20-12-10

[kconnell]

Friday June 8, 2018 - Back and Bicep

7 hours sleep.


BACK
------
Lat Pulldown
12,11,10,9 x 130

1-Arm Low Cable Row N-S
11-10-9-8 x 80

Stretch

BICEPS
-----
Incline Curls
11,10,9,8 x 35

E-Z Curl
11,11,9,9 x 70

Farmers Walk -
70 seconds x 65 x 1 set

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
16-10-7 - Alternating All non-stop

[kconnell]

Sunday Jun 10, 2018 - Triceps & Delts

Slept 6.5hours.

TRICEPS
Bench Dips
13,12,11,10 x 80

Rope Triceps Pushdown
13,12,11,10 x 90


SHOULDERS
Incline Front Raise
10,8,7 x 40 -

Peak Contract 3 seconds
Lateral Raises
10,8,7 x 25

Bent-Over Laterals
9,8,7 x 25
--
Ab Coaster straight, 5 sec rest
20-11-10

[kconnell]

Monday un 11, 2018 - Legs

Slept 4+3=7 hours.

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
11,11,10 x 175
SLD
11,11,9 x 155


QUADRICEPS
-----
SuperSet
Smith Squat
10x135, 11,10,9,8,7 x 205 -
Seated Calf
20,18,17,16,14,12 x 130


Ab Coaster - Straight, 5 secs rest
20-12-10

[kconnell]

Tuesday June 12, 2018 - Back and Bicep

7 hours sleep.

20 minutes aerobics

BACK
------
Lat Pulldown
12,12,10,9 x 130

1-Arm Low Cable Row N-S
12-10-9-8 x 80

Stretch

BICEPS
-----
Incline Curls
12,10,9,9 x 35

E-Z Curl
11,11,10,9 x 70

Farmers Walk -
70 seconds x 65 x 1 set

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
16-10-7 - Alternating All non-stop

[kconnell]

Wednesday Jun 13, 2018 - Triceps & Delts

Slept 6.5 hours.

10 minutes aerobics

TRICEPS
Bench Dips
14,12,11,10 x 80

Rope Triceps Pushdown
13,12,11,10 x 90


SHOULDERS
Incline Front Raise
10,9,7 x 40 -

Peak Contract 3 seconds
Lateral Raises
10,9,7 x 25

Bent-Over Laterals
9,8,8 x 25
--
Ab Coaster straight, 5 sec rest
20-11-10

[kconnell]

Thursday Jun 14, 2018 - Legs

Slept 6+0.5=6.5 hours.

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
11,11,10 x 175
SLD
12,11,9 x 155


QUADRICEPS
-----
SuperSet
Smith Squat
10x135, 11,10,10,8,7 x 205 -
Seated Calf
20,18,17,16,14,12 x 130


Ab Coaster - Straight, 5 secs rest
20-12-10

[kconnell]

Friday June 15, 2018 - Back and Bicep

5+2=7 hours sleep.

BACK
------
Lat Pulldown
12,12,10,10 x 130

1-Arm Low Cable Row N-S
12-10-9-8 x 80

Stretch

BICEPS
-----
Incline Curls
12,11,10,9 x 35

E-Z Curl
11,11,10,9 x 70

Farmers Walk -
70 seconds x 65 x 1 set

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
16-10-7 - Alternating All non-stop

[kconnell]

Sunday Jun 17, 2018 - Triceps & Delts

Slept 6.5 hours.

TRICEPS
Bench Dips
14,13,11,10 x 80

Rope Triceps Pushdown
13,12,11,10 x 90


SHOULDERS
Incline Front Raise
10,9,8 x 40 -

Peak Contract 3 seconds
Lateral Raises
10,9,8 x 25

Bent-Over Laterals
10,9,8 x 25
--
Ab Coaster straight, 5 sec rest
20-11-10

[kconnell]

Monday Jun 18, 2018 - Legs

Slept 4+0.5=4.5 hours.
Had food poisoning so I didn’t sleep worth anything. Felt bad and it didn’t matter how much caffeine I had. Just not into it so I cut it short.


HAMSTRINGS
-----
Compound Set
Seated Leg Curl
11,11,10 x 175
SLD
11,11,9 x 155


QUADRICEPS
-----
SuperSet
Smith Squat
10x135, 11,10 x 205 -
Seated Calf
20,18,17 x 130


Ab Coaster - Straight, 5 secs rest. ——- SKIPPED.
20-12-10

[kconnell]

Wednesday June 20, 2018 - Back and Bicep

6 hours sleep.

15 minutes aerobics

BACK
------
Lat Pulldown
13,12,10,10 x 130

1-Arm Low Cable Row N-S
12-10-9-8 x 80

Stretch

BICEPS
-----
Incline Curls
12,12,10,9 x 35

E-Z Curl
11,11,10,9 x 70

Farmers Walk -
70 seconds x 65 x 1 set

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
16-11-10 - Alternating All non-stop

[kconnell]

Saturday Jun 23, 2018 - Legs

Slept 5.5 hours.

30 minutes aerobics

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
12,11,10 x 175
SLD
12,11,10 x 155


QUADRICEPS
-----
SuperSet
Smith Squat
10x135, 12,12,10,10,10 x 205 -
Seated Calf
20,18,17,16,15,14 x 130


Ab Coaster - Straight, 5 secs rest.
20-12-10

[kconnell]

Sunday June 24, 2018 - Back and Bicep

6 hours sleep.

BACK
------
Lat Pulldown
13,12,11,10 x 130

1-Arm Low Cable Row N-S
12-11-9-9 x 80

Stretch

BICEPS
-----
Incline Curls
12,12,11,9 x 35

E-Z Curl
11,11,10,9 x 70

Farmers Walk -
70 seconds x 65 x 1 set

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
16-11-10 - Alternating All non-stop

[kconnell]

Tuesday Jun 26, 2018 - Triceps & Delts

Slept 7 hours.

TRICEPS
Bench Dips
14,13,12,11 x 80

Rope Triceps Pushdown
13,12,11,10 x 90


SHOULDERS
Incline Front Raise
11,9,8 x 40 -

Peak Contract 3 seconds
Lateral Raises
11,9,8 x 25

Bent-Over Laterals
10,9,8 x 25
--
Ab Coaster straight, 5 sec rest
20-12-10

[kconnell]

Wednesday Jun 27, 2018 - Legs
Slept 6.5 hours.

15 minutes aerobics

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
12,11,11 x 175
SLD
12,11,10 x 155


QUADRICEPS
-----
SuperSet
Smith Squat
10x135, 12,12,11,10,10 x 205 -
Seated Calf
20,18,17,16,15,14 x 130


Ab Coaster - Straight, 5 secs rest.
20-12-10

[kconnell]

Thursday June 28, 2018 - Back and Bicep

7.5 hours sleep.

BACK
------
Lat Pulldown
13,12,11,10 x 130

1-Arm Low Cable Row N-S
12-11-10-9 x 80

Stretch

BICEPS
-----
Incline Curls
13,12,11,9 x 35

E-Z Curl
11,11,10,9 x 70

Farmers Walk -
70 seconds x 65 x 1 set

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
16-11-10 - Alternating All non-stop

[kconnell]

Friday Jun 29, 2018 - Triceps & Delts

Slept 6 hours.

TRICEPS
Bench Dips
15,14,12,11 x 80

Rope Triceps Pushdown
14,13,12,12 x 90


SHOULDERS
Incline Front Raise
11,10,10 x 40 -

Peak Contract 3 seconds
Lateral Raises
11,9,9 x 25

Bent-Over Laterals
11,9,8 x 25
--
Ab Coaster straight, 5 sec rest
20-12-10

[kconnell]

Saturday Jun 30, 2018 - Legs

Slept 6.5 hours.

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
12,11,11 x 175
SLD
12,12,10 x 155


QUADRICEPS
-----
SuperSet
Smith Squat
10x135, 12,12,11,10,9 x 205 -
Seated Calf
20,19,17,16,15,15 x 130


Ab Coaster - Straight, 5 secs rest.
20-12-10

[kconnell]

Monday July 2, 2018 - Back and Bicep

6.5 hours sleep.

BACK
------
Lat Pulldown
13,12,11,10 x 130

1-Arm Low Cable Row N-S
12-11-10-9 x 80

Stretch

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

E-Z Curl
11,11,10,9 x 70

Farmers Walk -
70 seconds x 65 x 1 set

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
16-11-10 - Alternating All non-stop

[kconnell]

Tuesday July 3, 2018 - Triceps & Delts

Slept 7.5 hours.

TRICEPS
Bench Dips
15,14,13,12 x 80

Rope Triceps Pushdown
15,14,12,12 x 90


SHOULDERS
Incline Front Raise
11,11,10 x 40 -

Peak Contract 3 seconds
Lateral Raises
11,10,9 x 25

Bent-Over Laterals
11,9,8 x 25
--
Ab Coaster straight, 5 sec rest
20-12-10

[KevHnh]

Tuesday July 3, 2018 - Triceps & Delts

Slept 7.5 hours.

TRICEPS
Bench Dips
15,14,13,12 x 80

Rope Triceps Pushdown
15,14,12,12 x 90


SHOULDERS
Incline Front Raise
11,11,10 x 40 -

Peak Contract 3 seconds
Lateral Raises
11,10,9 x 25

Bent-Over Laterals
11,9,8 x 25
--
Ab Coaster straight, 5 sec rest
20-12-10

How are those exercises going for you? Seems rather vigorous, also what diet and supplements are you following?

[jbfree]

Has anyone tried the red tea detox?
I heard you can lose weight quick without changing your diet. I want to get into body building and change my eating habits but kinda need a jump start. I have a lot a weight to lose. haha.. I just wanna know if it works before I buy it. I heard its healthy and is working for a lot a people. Or does anyone have any other suggestions??

[kconnell]

Has anyone tried the red tea detox?
I heard you can lose weight quick without changing your diet. I want to get into body building and change my eating habits but kinda need a jump start. I have a lot a weight to lose. haha.. I just wanna know if it works before I buy it. I heard its healthy and is working for a lot a people. Or does anyone have any other suggestions??

I don’t drink tea. If you have a lot of weight to lose, you MUST change your diet. Cut sugars and starches first, then saturated fats. Use this site for bodybuilding diets and workouts.

[kconnell]

How are those exercises going for you? Seems rather vigorous, also what diet and supplements are you following?

I respond best to more volume. These work best for me. iLife the previous the second post, I eat a typical hi-protein bodybuilding diet but not super strict. Supplements include a preworkout with caffeine and an intraworkout that had BCAAs and glutamine which greatly reduces soreness for me.

There are no shortcuts. You need to be active.

[kconnell]

Friday Jul 13, 2018 - Legs

Slept 7 hours.

After a week off of weights and doing some hiking and outdoor activity I was able to repeat my last leg workout set for set and rep for rep.

HAMSTRINGS
-----
Compound Set
Seated Leg Curl
12,11,11 x 175
SLD
12,12,10 x 155


QUADRICEPS
-----
SuperSet
Smith Squat
10x135, 12,12,11,10,9 x 205 -
Seated Calf
20,19,17,16,15,15 x 130


Ab Coaster - Straight, 5 secs rest.
20-12-10

[kconnell]

Monday July 16, 2018 - Back and Biceps

6.5 hours sleep.

BACK
------
Lat Pulldown
13,12,11,10 x 130

1-Arm Low Cable Row N-S
12-11-10-9 x 80

Stretch

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

E-Z Curl
11,11,10,9 x 70

Farmers Walk -
70 seconds x 65 x 1 set

Reverse Wrist Roller
2.5 times up with 20 pounds (nonstop)

Ab Coaster
16-11-10 - Alternating All non-stop