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  1. #6721
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday December 30, 2022 - Back and Biceps
     
    Slept 7.5 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    17-15-15,15-13-12 ,12-11-10 x 125-100-75
    C-G T-Bar Rows
    13-12-11 ,12-11-10,10-10-10 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    16-15-14,14-13-12,13-12-11 x 45-35-25
    Cable E-Z Curl
    15-15-14,14-13-12,13-12-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell - UP 2.5
    Scepter Knight - 11
    Side-to-Side - 9
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  2. #6722
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday December 31 2022 - chest, tri, delts

    Slept 6.5 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    19-17-15,17-15-14,16-14-13 x 55-45-35
    Rope Triceps Pushdown
    19-17-16, 17-15-14, 16-14-13 x 80-70-60
    Standing Cable Tri Extension
    16-16, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 13-11, 12-11 x 15-5
    Cable Upright Row
    13-12, 12-12, 11-11 x 70-60
    Face Pulls
    13-12, 12-12,11-11 x 70-60
    Behind Back Smith Shrugs
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  3. #6723
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday January 2, 2023 - Legs
     
    Sleep 6.5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    17-16, 16-15, 15-14 x 145-130
    Nautilus Lying Leg Curl
    15, 14, 13 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    18-16,14-13, 13-12 x 90-70
    Nautilus Leg Press
    18-17-16,16-14-14,14-13-12 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    16-15 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    15 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  4. #6724
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday January 3, 2023 - Back and Biceps
     
    Slept 6 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    17-16-15,15-13-13 ,12-11-10 x 125-100-75
    C-G T-Bar Rows
    13-12-11 ,12-11-10,10-10-10 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    16-15-14,14-13-12,13-12-11 x 45-35-25
    Cable E-Z Curl
    15-15-14,14-13-12,13-12-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell - UP 2.5
    Scepter Knight - 11
    Side-to-Side - 9
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  5. #6725
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday January 4, 2023 - chest, tri, delts

    Slept 5+2=7 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    19-18-17,17-15-14,17-14-13 x 55-45-35
    Rope Triceps Pushdown
    19-18-17, 17-15-14, 17-14-13 x 80-70-60
    Standing Cable Tri Etension
    16-16, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 13-11, 12-11 x 15-5
    Cable Upright Row
    13-12, 12-12, 11-11 x 70-60
    Face Pulls
    13-12, 12-12,11-11 x 70-60
    Behind Back Smith Shrugs
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  6. #6726
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday January 5 2023 - Legs
     
    Sleep 5.5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-16, 16-15, 15-14 x 145-130
    Nautilus Lying Leg Curl
    15, 14, 13 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    18-16,15-13, 13-12 x 90-70
    Nautilus Leg Press
    18-17-16,16-15-14,14-13-12 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    16-15 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    15 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  7. #6727
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday January 6 2023 - Back and Biceps
     
    Slept 5+3=8 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    17-16-15,15-14-13 ,12-11-10 x 125-100-75
    C-G T-Bar Rows
    13-12-11 ,12-11-10,10-10-10 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    16-15-14,14-13-12,13-12-11 x 45-35-25
    Cable E-Z Curl
    15-15-14,14-13-12,13-12-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell - UP 2.5
    Scepter Knight - 11
    Side-to-Side - 9
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  8. #6728
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday January 7, 2023 - chest, tri, delts

    Slept 7 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-18-17,17-15-14,17-14-13 x 55-45-35
    Rope Triceps Pushdown
    20-18-17, 17-15-14, 17-14-13 x 80-70-60
    Standing Cable Tri Etension
    16-16, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 13-11, 12-11 x 15-5
    Cable Upright Row
    13-12, 12-12, 11-11 x 70-60
    Face Pulls
    13-12, 12-12,11-11 x 70-60
    Behind Back Smith Shrugs
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  9. #6729
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday January 9, 2023 - Legs
     
    Sleep 4 .5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    18-16, 16-15, 15-14 x 145-130
    Nautilus Lying Leg Curl
    15, 14, 13 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    18-16,15-13, 13-12 x 90-70
    Nautilus Leg Press
    19-17-16,16-15-14,14-13-12 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    16-15 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    15 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  10. #6730
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday January 10 2023 - Back and Biceps
     
    Slept 7 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    17-16-15,15-14-13 ,13-11-10 x 125-100-75
    C-G T-Bar Rows
    13-12-11 ,12-11-10,10-10-10 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    16-15-14,14-13-12,13-12-11 x 45-35-25
    Cable E-Z Curl
    15-15-14,14-13-12,13-12-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell - UP 2.5
    Scepter Knight - 12
    Side-to-Side - 10
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  11. #6731
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday January 11, 2023 - chest, tri, delts

    Slept 7 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-19-18,17-16-15,17-14-13 x 55-45-35
    Rope Triceps Pushdown
    20-19-18, 17-16-15, 17-14-13 x 80-70-60
    Standing Cable Tri Etension
    16-16, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 13-12, 12-11 x 15-5
    Cable Upright Row
    13-12, 12-12, 11-11 x 70-60
    Face Pulls
    13-12, 12-12,11-11 x 70-60
    Behind Back Smith Shrugs
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions
    Last edited by kconnell; 01-12-2023 at 09:10 AM.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  12. #6732
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday January 12, 2023 - Legs
     
    Sleep 5+3=8 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    19-16, 16-15, 15-14 x 145-130
    Nautilus Lying Leg Curl
    15, 14, 13 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    18-16,15-13, 13-12 x 90-70
    Nautilus Leg Press
    19-18-16,16-15-14,14-13-12 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    17-15 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    15 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  13. #6733
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday January 13 2023 - Back and Biceps
     
    Slept 6 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    18-16-15,15-14-13 ,13-11-10 x 125-100-75
    C-G T-Bar Rows
    13-12-11 ,12-11-10,10-10-10 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    17-15-14,14-13-12,13-12-11 x 45-35-25
    Cable E-Z Curl
    17-15-14,14-13-12,13-12-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell - UP 2.5
    Scepter Knight - 12
    Side-to-Side - 10
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  14. #6734
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday January 15, 2023 - chest, tri, delts

    Slept 6.5 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-19-18,17-16-15,17-14-13 x 55-45-35
    Rope Triceps Pushdown
    20-28-18, 17-16-15, 17-14-13 x 80-70-60
    Standing Cable Tri Etension
    16-16, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 13-12, 12-11 x 15-5
    Cable Upright Row
    13-12, 12-12, 11-11 x 70-60
    Face Pulls
    13-12, 12-12,11-11 x 70-60
    Behind Back Smith Shrugs
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions - Skipped
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  15. #6735
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday January 16, 2023 - Legs
     
    Sleep 6+1=7 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    19-17, 16-15, 15-14 x 145-130
    Nautilus Lying Leg Curl
    15, 14, 13 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    18-16,16-13, 13-12 x 90-70
    Nautilus Leg Press
    19-18-16,16-15-14,14-13-12 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    17-15 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    15 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  16. #6736
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday January 17, 2023 - Back and Biceps
     
    Slept 6 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    18-17-15,15-14-13 ,13-11-10 x 125-100-75
    C-G T-Bar Rows
    13-12-11 ,12-11-10,10-10-10 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    17-16-14,14-13-12,13-12-11 x 45-35-25
    Cable E-Z Curl
    17-16-14,14-13-12,13-12-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell - UP 2.5
    Scepter Knight - 13
    Side-to-Side - 10
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  17. #6737
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday January 18, 2023 - chest, tri, delts

    Slept 3.5 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-19-18,18-16-15,17-14-13 x 55-45-35
    Rope Triceps Pushdown
    20-28-18, 18-16-15, 17-14-13 x 80-70-60
    Standing Cable Tri Etension
    16-16, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 14-12, 12-11 x 15-5
    Cable Upright Row
    13-12, 12-12, 11-11 x 70-60
    Face Pulls
    13-12, 12-12,11-11 x 70-60
    Behind Back Smith Shrugs
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions - Skipped
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  18. #6738
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday January 19, 2023 - Legs
     
    Sleep 7 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    19-17, 17-15, 15-14 x 145-130
    Nautilus Lying Leg Curl
    15, 14, 13 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    19-17,16-13, 13-12 x 90-70
    Nautilus Leg Press
    19-18-16,16-15-14,14-13-12 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    18-15 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    15 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    Last edited by kconnell; 01-20-2023 at 09:58 AM.
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  19. #6739
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday January 20, 2023 - Back and Biceps
     
    Slept 8 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    18-17-16,15-14-13 ,13-11-10 x 125-100-75
    C-G T-Bar Rows
    13-12-11 ,12-11-10,10-10-10 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    17-16-15,14-13-12,13-12-11 x 45-35-25
    Cable E-Z Curl
    17-16-15,14-13-12,13-12-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell - UP 2.5
    Scepter Knight - 13
    Side-to-Side - 10
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  20. #6740
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday January 22, 2023 - chest, tri, delts

    Slept 5.5 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-19-18,18-17-15,17-14-13 x 55-45-35
    Rope Triceps Pushdown
    20-28-18, 18-17-15, 17-14-13 x 80-70-60
    Standing Cable Tri Etension
    16-16, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 14-12, 12-11 x 15-5
    Cable Upright Row
    13-12, 12-12, 11-11 x 70-60
    Face Pulls
    13-12, 12-12,11-11 x 70-60
    Behind Back Smith Shrugs
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions - Skipped
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  21. #6741
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Sunday January 22, 2023 - Legs
     
    Sleep 6 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    19-17, 17-15, 15-14 x 145-130
    Nautilus Lying Leg Curl
    15, 14, 13 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    19-17,16-13, 13-12 x 90-70
    Nautilus Leg Press
    19-18-18,17-15-14,14-13-13 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    18-16 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    16 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  22. #6742
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday January 23, 2023 - Back and Biceps
     
    Slept 7 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    18-17-16,15-14-13 ,13-11-10 x 125-100-75
    C-G T-Bar Rows
    15-13-12 ,13-12-11,11-10-10 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    17-16-15,15-13-12,13-12-11 x 45-35-25
    Cable E-Z Curl
    17-16-15,15-13-12,13-12-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell - UP 2.5
    Scepter Knight - 14
    Side-to-Side - 12
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  23. #6743
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday January 24, 2023 - chest, tri, delts

    Slept 6.5 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-19-18,19-17-15,17-15-14 x 55-45-35
    Rope Triceps Pushdown
    20-28-18, 19-17-15, 17-15-14 x 80-70-60
    Standing Cable Tri Etension
    16-16, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 14-12, 12-11 x 15-5
    Cable Upright Row
    13-12, 12-12, 11-11 x 70-60
    Face Pulls
    13-12, 12-12,11-11 x 70-60
    Behind Back Smith Shrugs
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions - Skipped
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  24. #6744
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday January 25, 2023 - Legs
     
    Sleep 3+5=8 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    19-17, 17-15, 15-14 x 145-130
    Nautilus Lying Leg Curl
    15, 14, 13 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    19-17,16-14, 14-12 x 90-70
    Nautilus Leg Press
    19-18-18,17-15-14,14-13-13 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    19-16 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    16 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  25. #6745
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Thursday January 26, 2023 - Back and Biceps
     
    Slept 7 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    18-17-16,15-14-13 ,13-11-10 x 125-100-75
    C-G T-Bar Rows
    15-14-13 ,13-12-11,11-10-10 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    17-16-15,15-14-13,13-12-11 x 45-35-25
    Cable E-Z Curl
    17-16-15,15-14-13,13-12-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell - UP 2.5
    Scepter Knight - 14
    Side-to-Side - 12
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  26. #6746
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Friday January 27, 2023 - chest, tri, delts

    Slept 5.5 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-19-18,19-17-16,17-15-14 x 55-45-35
    Rope Triceps Pushdown
    20-28-18, 19-17-16, 17-15-14 x 80-70-60
    Standing Cable Tri Etension
    16-16, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 14-12, 12-11 x 15-5
    Cable Upright Row
    13-12, 12-12, 11-11 x 70-60
    Face Pulls
    13-12, 12-12,12-11 x 70-60
    Behind Back Smith Shrugs
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions - Skipped
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  27. #6747
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Saturday January 28, 2023 - Legs
     
    Sleep 4.5+1=5.5 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    19-17, 17-16, 15-14 x 145-130
    Nautilus Lying Leg Curl
    15, 14, 13 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    19-17,16-14, 14-12 x 90-70
    Nautilus Leg Press
    20-19-18,17-15-14,14-13-13 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    19-16 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    16 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  28. #6748
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Monday January 30, 2023 - Back and Biceps
     
    Slept 5 hours
     

    COMPOUND SET - DROP SETS
    BACK
    -----
    Lat Pulldown
    18-17-16,15-14-13 ,13-12-10 x 125-100-75
    C-G T-Bar Rows
    15-14-13 ,13-12-11,11-10-10 x 65-55-
    Stretch Between ~8 seconds each set
     
    BICEPS - SUPERSET - DROP SETS
    -----
    1-Arm Behind Back Curl
    17-16-16,15-14-13,13-12-11 x 45-35-25
    Cable E-Z Curl
    17-16-16,15-14-13,13-12-11 x 45-35-25
        
     
    Farmers Walk -
    60-60 seconds x 45-35
     
    Reverse Wrist Roller
    2 times up with 20 pounds (nonstop)

    Single-End Dumbbell - UP 2.5
    Scepter Knight - 14
    Side-to-Side - 12
     
    Ab Coaster -
     
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  29. #6749
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Tuesday January 31, 2023 - chest, tri, delts

    Slept 6.5 hours
    —-

    Rotator Cuff Exercises-
     
     
    CHEST -SKIPPED
    1-Arm Lower Crossover
    Start ext. rotated, end int. Rotated, elbow to sternum.
    15 x 35 - (chest) SKIPPED
     
    TRICEPS - Superset, 20 seconds rest
    Bench Dips
    20-19-18,19-18-16,17-16-14 x 55-45-35
    Rope Triceps Pushdown
    20-28-18, 19-18-16, 17-15-14 x 80-70-60
    Standing Cable Tri Etension
    16-16, 14-13,12-12  x 45-35
     

    SHOULDERS - Superset 20 seconds rest
    Lateral Raises
    15-13, 14-12, 12-11 x 15-5
    Cable Upright Row
    13-12, 12-12, 12-11 x 70-60
    Face Pulls
    13-12, 12-12,12-11 x 70-60
    Behind Back Smith Shrugs
    14,13,12 x 65
     
    --
    Smith Hip Thrust - SKIPPED
    10-8 x 65
     
    Hypetextensions - Skipped
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

  30. #6750
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
    Posts: 14,503
    Rep Power: 2318
    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
    kconnell is offline
    Wednesday February 1, 2023 - Legs
     
    Sleep 5.5+2.5=8 hours
     
    HAMSTRINGS
    -----
    Compound Set in Superset Fashion 30 seconds rest
    Seated Leg Curl
    19-17, 18-16, 15-14 x 145-130
    Nautilus Lying Leg Curl
    15, 14, 13 x 90 (no drop set)


    QUADRICEPS
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Extension
    20-17,16-14, 14-12 x 90-70
    Nautilus Leg Press
    20-19-18,17-16-15,14-13-13 x 140-120-100
     
     
    CALVES — ONLY ONE SET
    -----
    SuperSet 45 seconds rest
    Nautilus Leg Press Calf
    17-16 [,11-9,10-8 ] x 110-90 -
    Seated Calf
    16 [,11,10 ] x 35 (no drop, yet) -
     — only 1 set. Calves still tender

    D.A.R.D. 3 sets

    Ab Coaster - Straight
    25-18-14
    --------------------------------------------------------------
    Available as a rep
    Reply With Quote

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