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 -
—
|
|
Results 6,721 to 6,750 of 6750
-
12-30-2022, 07:35 AM #6721Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
--------------------------------------------------------------
Available as a rep
-
12-31-2022, 08:14 AM #6722Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-02-2023, 07:34 AM #6723Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-03-2023, 11:46 AM #6724Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
-
01-04-2023, 08:36 AM #6725Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-05-2023, 08:16 AM #6726Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-06-2023, 09:39 AM #6727Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-07-2023, 08:55 PM #6728Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
-
01-09-2023, 07:13 AM #6729Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-10-2023, 09:47 AM #6730Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-11-2023, 08:22 AM #6731Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-12-2023, 09:12 AM #6732Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
-
01-13-2023, 08:34 AM #6733Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-15-2023, 06:57 AM #6734Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-16-2023, 07:57 AM #6735Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-17-2023, 08:49 PM #6736Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
-
01-18-2023, 07:59 AM #6737Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-19-2023, 08:26 AM #6738Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-20-2023, 09:59 AM #6739Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-21-2023, 07:01 AM #6740Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
-
01-22-2023, 06:08 AM #6741Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-23-2023, 08:05 AM #6742Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-24-2023, 06:47 AM #6743Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-25-2023, 08:59 AM #6744Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
-
01-27-2023, 07:19 AM #6745Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-27-2023, 07:20 AM #6746Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-28-2023, 08:50 AM #6747Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
01-30-2023, 07:01 AM #6748Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
-
01-31-2023, 07:05 AM #6749Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
-
Yesterday, 08:26 AM #6750Infinite Goals
- Join Date: Aug 2007
- Posts: 14,503
- Rep Power: 2318
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
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