The League of Extraordinary Gentlemen

[kconnell]

Thursday January 6, 2022 - Back and Biceps

Slept 6 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,16,13 x 115 -
T-Bar Rows (Landmine)
16,15,14 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,12 x 80 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
19 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Thursday January 6, 2022 - Back and Biceps

Slept 7 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,15,14 x 115 -
T-Bar Rows (Landmine)
16,15,14 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,12 x 80 -
DB Concentration Curl (Sup)
12-11 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
19 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Friday January 7, 2022 Chest, Tri, Delts

1.5+5=6.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
16,14,13,12 x 90 (on bench 1 notch up)
DB Tricep Extension
15-13-12 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-14-12 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
13,12,11 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Saturday January 8, 2022 - Legs

Sleep 7.5 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
17,16 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
20,19,18,16 x 225 -

Landmine Front Squat Thrusts -
16,16 x 55

CALVES —
-----
Standing Calf
14,11,11 x 65 - adds set next time

Seated Calf - SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

[kconnell]

Sunday January 9, 2022 - Back and Biceps

Slept 7 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
16,16,15 x 115 -
T-Bar Rows (Landmine)
16,15,14 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,12 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
19 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—[

[kconnell]

Tuesday January 11, 2022 Chest, Tri, Delts

1.5+3+4.5=9 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
16,14,13,12 x 90 (on bench 1 notch up)
DB Tricep Extension
15-13-12 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-14-12 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Wednesday January 12, 2022 - Legs

Sleep 7 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
17,16 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
12,12,11,10 x 250 - UP 25
Landmine Front Squat Thrusts -
16,16 x 55

CALVES —
-----
Standing Calf
15,13,12,12 x 65 -

Seated Calf - SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

[kconnell]

Thursday January 13, 2022 - Back and Biceps

Slept 5 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
17,16,15 x 115 -
T-Bar Rows (Landmine)
16,15,14 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
14,13,12 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
20 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Friday January 14, 2022 Chest, Tri, Delts

5.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
16,15,13,12 x 90 (on bench 1 notch up)
DB Tricep Extension
15-13-12 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Saturday January 15, 2022 - Legs

Sleep 5+3.5=8.5 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
17,16 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
13,13,11,10 x 250 - UP 25
Landmine Front Squat Thrusts -
16,16 x 55

CALVES —
-----
Standing Calf
15,14,13,12,11 x 65 -

Seated Calf - SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

[kconnell]

Monday January 17, 2022 - Back and Biceps

Slept 7 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
17,16,15 x 115 -
T-Bar Rows (Landmine)
17,15,14 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,13,12 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
20 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Tuesday January 18, 2022 Chest, Tri, Delts

6 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
16,15,14,12 x 90 (on bench 1 notch up)
DB Tricep Extension
15-13-12 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Wednesday January 19, 2022 - Legs

Sleep 7.5 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
18,16 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
14,13,12,11 x 250 -
Landmine Front Squat Thrusts -
16,16 x 55

CALVES —
-----
Standing Calf
16,14,13,12,12,11 x 65 -

Seated Calf - SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

[kconnell]

Thursday January 20, 2022 - Back and Biceps

Slept 3.5+1.5+2=7 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
18,16,15 x 115 -
T-Bar Rows (Landmine)
17,16,14 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,13,12 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
20 x 2 fingers (3) per hand x 20 pounds

2 sets D.A.R.D.

—

[kconnell]

Friday January 21, 2022 Chest, Tri, Delts

6 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
16,15,14,13 x 90 (on bench 1 notch up)
DB Tricep Extension
15-14-12 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Saturday January 22, 2022 - Legs

Sleep 6.5 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
18,16 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
15,13,13,12 x 250 -
Landmine Front Squat Thrusts -
16,16 x 55

CALVES —
-----
Standing Calf
16,14,14,13,13,12 x 65 -

Seated Calf - SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

[kconnell]

Sunday January 23, 2022 - Back and Biceps

Slept 7 hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
18,17,15 x 115 -
T-Bar Rows (Landmine)
17,16,15 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,14,12 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
12 x 2 fingers (3) per hand x 25 pounds

2 sets D.A.R.D.

—

[kconnell]

Monday January 24, 2022 Chest, Tri, Delts

4.5+1.5=6 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
16,16,14,13 x 90 (on bench 1 notch up)
DB Tricep Extension
15-14-12 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Wednesday January 26, 2022 - Legs

Sleep 4+1.5=5.5 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
18,17 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
15,15,14,13 x 250 -
Landmine Front Squat Thrusts -
16,16 x 55

CALVES —
-----
Standing Calf
16,15,14,13,13,12 x 65 -

Seated Calf - SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

[kconnell]

Thursday January 27, 2022 - Back and Biceps

Slept ? hours. Seemed like up every hour

BACK - Peak for 2 seconds
------
High Pulls (C-G)
18,17,16 x 115 -
T-Bar Rows (Landmine)
17,16,15 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,14,13 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
13 x 2 fingers (3) per hand x 25 pounds

2 sets D.A.R.D.

—

[kconnell]

Friday January 28, 2022 Chest, Tri, Delts

4.5+1.5=6 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
16,16,14,13 x 90 (on bench 1 notch up)
DB Tricep Extension
15-14-12 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
9,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
25-25 (straight, alternate)
—

[kconnell]

Saturday January 29, 2022 - Legs

Sleep 8 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
19,17 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
17,16,14,13 x 250 -
Landmine Front Squat Thrusts -
16,16 x 55

CALVES —
-----
Standing Calf
16,15,14,14,13,12 x 65 -

Seated Calf - SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

[kconnell]

Monday January 31, 2022 - Back and Biceps

Slept ? hours.

BACK - Peak for 2 seconds
------
High Pulls (C-G)
18,17,16 x 115 -
T-Bar Rows (Landmine)
18,16,15 x 55

Stretch Between each exercise

BICEPS - Peak 2 Seconds
-----
Cable Rope Hammer (Supinate)
15,14,13 x 80 -
DB Concentration Curl (Sup)
13-11 x 25 (non-stop)


Farmers Walk - SKIP FOR NOW
60-45 seconds x 55-45

Reverse Wrist Roller
2 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
15 x 2 fingers (3) per hand x 25 pounds

2 sets D.A.R.D.

—

[kconnell]

Tuesday February 1, 2022 Chest, Tri, Delts

5.5 hours sleep.

Rotator Cuff Exercises -

SKIP every other time
CHEST - Inner Chest -SKIPPED
V-Bar Smith Chest Press
7 x 95

TRICEPS -
Cable Rope Skullcrushers
16,16,15,13 x 90 (on bench 1 notch up)
DB Tricep Extension
15-14-12 x 25 (Non-Stop)

SHOULDERS -
1-Arm Landmine Press
15-14-13 x 10 (plus bar) non-stop
Kneeling Low/Cable Rope V-Raise
10,8,7 x 45
DB Bent-Over Lateral
14,12,11 x 25 (head on bench)

--
D.A.R.D. - optional
2 sets x 25

Hypetextensions
25-25 (straight, alternate)
—

[kconnell]

Wednesday February 2, 2022 - Legs

Sleep 7.2 hours.


HAMSTRINGS
-----
2 seconds peak
Landmine SLD - V-Bar
19,18 x 55
Nautilus Lying Leg Curl
15,14 x 70

QUADRICEPS
-----
Hack Squat
17,16,15,14 x 250 -
Landmine Front Squat Thrusts -
16,16 x 55

CALVES —
-----
Standing Calf
17,16,15,14,13,13 x 65 -

Seated Calf - SKIPPED
13,12 x 60

D.A.R.D. 2 sets
—

[kconnell]

Took 1.5 weeks off of workouts and caffeine.

————————————————†”———-

N E W R O U T I N E S

————————————————†”————

[kconnell]

Sunday February 13, 2022 a- Back and Biceps

6.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
6 x 125, 8 x 115
Bent-over DB Row
10 x 45
Nautilus Super Pullover
10,7x 130

BICEPS
-----
Incline Curls
10,8 x 35
E-Z Curl with Blaster
8,7 x 70 -


E-Z Reverse Curl
10,9 x 40

Zottman Curls
9,7 x 25

—
Reverse Wrist Roller -
3 sets - with 20 pounds

DARD 5 sets (2 before and 2 after the above.

—

Felt awesome

[kconnell]

Monday February 14, 2022 - Chest, Triceps & Delts

Slept 6.5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — Placeholder
Incline Cable Fly
18 x 20


TRICEPS
Pulley Pushdowns
12,12,10. x 90 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
10-8 x 25

SHOULDERS
Wide Upright Row on Smith
8,7 x 70
Cable Dual Lateral Raises
8,7 x 20
Bent-Over Lateral Raise
8,7 x 20

--
Ab Coaster Psoas Stetch


Hypetextensions
15,14

—

DARD 2 sets -
—

[kconnell]

Tuesday February 15, 2022 - Legs

Sleep 7 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,9 x 90 -
Seated Leg Curl
10,9 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
10,10 x 250 -

Nautilus Leg Extension
9,9 x 150

CALVES
————
Standing Calf -
17,16 x 65


Seated Calf - SKIPPED
12,10,9 x 130

2 sets DARD

—

[kconnell]

Wednesday February 16, 2022 a- Back and Biceps

6 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
10.8.7 x 115
Bent-over DB Row
10 x 45
Nautilus Super Pullover
10,8 x 130

BICEPS
-----
Incline Curls
11,9,7 x 35
E-Z Curl with Blaster
8,7 x 70 -


E-Z Reverse Curl
10,9,8 x 40 (close,mid,wide)

Zottman Curls
9,8 x 25

—
Reverse Wrist Roller -
3 sets - with 20 pounds

DARD 2 sets

—