The League of Extraordinary Gentlemen

[kconnell]

Wednesday May 12, 2021 - Chest, Triceps & Delts

Slept 5 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
16,15,14 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,19 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Thursday May 13 , 2021

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.

HAMSTRINGS
-----
Nautilus Lying Leg Curl
11,11 x 90 -
Seated Leg Curl
17,16 x 160

QUADRICEPS
-----
Hack Squat - outer, inner, o,i
16,15,15,15 x 270


Nautilus Leg Extension
16,15,15,15 x 160

CALVES -
14 reps with only 20 lbs. - SKIPPED
— did one set but NOT full range - fast

————


— seated calf stretch 2x 20 seconds each
X 60 lbs (50 over left calf)
***added
Single leg standing calf stretch-1 set
On ramp board

5 sets DARD (added 2.5 lbs)

-

[kconnell]

Friday May 14, 2021 - Back and Biceps

6.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown
15,13,13 x 135 -
Bent-over DB Row
17,17 x 55
Nautilus Super Pullover
14,12 x 140

BICEPS
-----
Incline Curls
18,17,15 x 35
E-Z Curl with Blaster
14,12 x 70 -


E-Z Reverse Curl
17,16.16,16 x 50

Zottman Curls
13,11 x 25

—
Reverse Wrist Roller -
2 sets - with 20 pounds

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

[kconnell]

Monday May 16, 2021 - Chest, Triceps & Delts

Slept 7 hours

Peak contraction for 2 seconds. 3 second cadence.


Cable Ab WorK



Rotator Cuff exercises

CHEST — SKIPPED
Incline Cable Fly
18 x 25


TRICEPS
Pulley Pushdowns
16,16,14 x 125- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
20,20,19 x 25

SHOULDERS
Wide Upright Row on Smith
13,12,11 x 95
Cable Dual Lateral Raises
13,12,11 x 20
Bent-Over Lateral Raise
14,13 x 10

--
Ab Coaster Psoas Stetch


Hypetextensions
20,20

—

DARD 5 sets
—

[kconnell]

Monday May 31, 2021 - Legs

Sleep 6 hours

After 2 weeks layoff. Going light

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
20-20 x 145-115 (2019 level below)
18-15,16-13,14-12 x 175-145
Nautilus Lying Leg Curl
11 x 70 (2019 level below)
11, 10, 9 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
15-12 X 110-80 (2019 level below )
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
10-10 X 160-130 (2019 level below)
17-13-13,15-13-12,15-11-11 x 180-150-130


CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
20,24 x 30 (ridiculous light but rehab on calf tear. 2019 level below)
12-9-9,11-7-6,10-7-6 x 180-150-130
Seated Calf
—skipped— 2019 level below
18-14, 15-11, 15-10 x 100-75

Ab Coaster - Straight
20-15 (2019 level below)
25-18-14

—

First workout in about 15 days. Easing into it and a new routine from 2019

[kconnell]

Tuesday June 1, 2021 - Back and Biceps

Slept 7 hours

Back from vacation. 2 weeks off. Easing into it. Sore from yesterday from all the work around the house. Not too bad on yesterday leg work. No drop sets yet.


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
12,12 x 100
Easing into it (2019 levels below)
13-9-9,11-7-7,10-8-8 x 150-125-100
T-Bar Rows
12.12 x 45 (2019 levels below)
10-10,9-9,9-8 x 90-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
12,12 x 35 (2019 levels below)
12-10,12-9,10-9 x 45-35
Cable E-Z Curl
10-10,10-8 x 45-35 drop set
(2019 levels below)
18-13-13,14-12-12,14-10-10 x 65-55-45


Farmers Walk -
60-44 seconds x 45-35 (2019 levels below)
60-30 seconds x 65-45

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

Two Finger High Cable Ball Wrist Curls - ADDED (not in 2019 routine)
—Vince Taylor Inspired Addition
1 set each 2 fingers (3) per hand x 10

ADDED
2 sets D.A.R.D.

—

[kconnell]

Wednesday Julne 2, 2021 - Chest, Triceps & Delta

6.5 hours sleep

Return after 2+ weeks layoff. Brought back my most successful workout from 2019. Easing into it.


Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
13 x 25, 10-8 x 35-25 (2019 levels below)
20-17-16,18-16-15616-13-13 x 115-80-45
Rope Triceps Pushdown
13-10-11, 12-10-10 x 95-70-35
(2019 levels below)
12-11,11-11,10-10 x 110-85
Standing Cable Tri Extension
10 x 35 (2019 skipped below)
10, 10, 9 x 45 — SKIPPED

SHOULDERS - Superset 20 seconds rest
Lateral Raises
8-8-8 x 35-25-15 (2019 below)
7-7,6-6,6-5 x 45-35
Cable Upright Row
12-10 x 70-35 (2019 below)
11-10,8-8,7-7 x 100-75
Face Pulls
13-10 (2019 below)
11-10,8-8,7-7 x 100-75
Standing Calf Shrugs
15, 15, 13 x 110 - SKIPPED

--
D.A.R.D. Added to 2019 routine
2 sets x 25

Hypetextensions
—

[kconnell]

Thursday June 3, 2021 - Legs

Sleep 7.5 hours

Going light but started supersets/compound sets. Feel the burn

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
20-15,17-11 x 145-115
(2019 level below)
18-15,16-13,14-12 x 175-145
Nautilus Lying Leg Curl
11-9 x 70 (2019 level below)
11, 10, 9 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
13-10, 11-9 x 110-80 (2019 level below )
15-11,13-11,13-10 x 130-100
Nautilus Leg Press
13-11-10,11-9-7 X 160-130-100
(2019 level below)
17-13-13,15-13-12,15-11-11 x 180-150-130


CALVES —
-----
SuperSet 45 seconds rest
Nautilus Leg Press Calf
8 x 100 — hopefully not too much work
(2019 level below)
12-9-9,11-7-6,10-7-6 x 180-150-130
Seated Calf
—skipped— 2019 level below
18-14, 15-11, 15-10 x 100-75

Ab Coaster - Straight
20-15 (2019 level below)
25-18-14

—

Yesterday’s tri and felt felt good.

[kconnell]

Friday June 4, 2021 - Back and Biceps

Slept 7 hours

Back from vacation. 2 weeks off. First time back to compound drop sets for back & arms.


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
10-9,10-8x 125-100
Easing into it (2019 levels below)
13-9-9,11-7-7,10-8-8 x 150-125-100
T-Bar Rows
13-12,12-10 x 55-45 (2019 levels below)
UP next time
10-10,9-9,9-8 x 90-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
13-11,12-10 x 35-25 (2019 levels below)
12-10,12-9,10-9 x 45-35
Cable E-Z Curl
11-10-9,10-9-8 x 55-45-35
(2019 levels below)
18-13-13,14-12-12,14-10-10 x 65-55-45


Farmers Walk -
60-45 seconds x 55-45 (2019 levels below)
60-30 seconds x 65-45

Reverse Wrist Roller
1 times up with 20 pounds

Two Finger High Cable Ball Wrist Curls -Vince Taylor Inspired Addition
1 set each 2 fingers (3) per hand x 10

ADDED
2 sets D.A.R.D.

—

This routine was the most effective I’ve ever encountered. It is a combination of compound sets with drop sets on individual exercises

[kconnell]

Saturday Julne 5, 2021 - Chest, Triceps & Delta

5.2 hours sleep

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
10-8-5, 12-10-10 x 45-35-25
Rope Triceps Pushdown
13-13-13, 13-10-10 x 95-70-45
Standing Cable Tri Extension
10 x 35 (2019 skipped below)
10-8,8-8 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
8-8-8, 6-5/5 x 35-25-15
Cable Upright Row
12-10, 8-7 x 70-35
Face Pulls
12-10, 8-7

--
D.A.R.D. Added to 2019 routine
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Monday June 7, 2021 - Legs

Sleep 6.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
21-15,17-11 x 145-115
Nautilus Lying Leg Curl
11,9 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
24-10, 11-9 x 110-80
Nautilus Leg Press
13-11-10,11-9-9 X 160-130-100
Figured out a much better way to do a drop set on the leg extension-much better than 2019. I have the paracord to the higher weight going around half of the cable crossover beside the back of the leg extension. This way, I just need to slightly pull on it and it drops right out. Much better than trying to use a short bar to kick back the cord, which only seemed to work half of the time. In fact this is so clean I may add a second cord and pin and have two drops. Maybe. I’m already doing 5 nonstop exercises (2 leg extension, 3 leg presses) for 2 sets. Quite the burn.


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
13,12 x 60 —


Ab Coaster - Stretch

Don’t know why but noticed that ‘snapping hip syndrome’ has returned. It’s not like it was but irritating. It’s caused by a shortened psoas muscle. Usually cause of doing lots of crunches and not stretching it out. Not my case but better if I don’t do any direct an work. Odd because I was wanting to include them.

—

[kconnell]

Tuesday June 8, 2021 - Back and Biceps

Slept 6 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
11-9,11-8 x 125-100
T-Bar Rows
9-6,7-6 x 80-55 - UP

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
14-11,12-10 x 35-25
Cable E-Z Curl
12-11-11,10-9-9 x 55-45-35


Farmers Walk -
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
1 set x 10 each 2 fingers (3) per hand x 12

2 sets D.A.R.D.

—

[kconnell]

Wednesday Julne 9, 2021 - Chest, Triceps & Delta

5+1.5?=6.5 hours sleep

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED (chest)

TRICEPS - Superset, 20 seconds rest
Bench Dips
12-10-10, 12-10-10 x 45-35-25
Rope Triceps Pushdown
14-13-13, 12-10-10 x 95-70-45
Standing Cable Tri Extension
10-8,9-8 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
8-8-8, 6-6-5 x 35-25-15
Cable Upright Row
13-10, 9-7 x 70-35
Face Pulls
12-10, 9-7 x 79-35

--
D.A.R.D. Added to 2019 routine
2 sets x 25

Hypetextensions
24-24 (straight, alternate)
—

[kconnell]

Thursday June 10, 2021 - Legs

Sleep 6.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
10-10,10-8 x 160-130
Nautilus Lying Leg Curl
11,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
14-10, 11-9 x 110-80
Nautilus Leg Press
13-10-10,11-10-10X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!!


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
14,14,12,12 x 60 —


Ab Coaster - Stretch

Snapping Hip Syndrome is back. Haven’t been doing direct an work but was thinking about it. The culprit is the Leg Extension in the Nautilus Compound Leg Machine (with the Leg Press). Why? I believe the angle back AND great stretch on the thigh. Felt the upper portion that crosses the hip was quite tense while doing the motion. Now adding stretches after every set as well as throughout the day. We will see.

—

[kconnell]

Friday June 11, 2021 - Back and Biceps

Slept 5 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
12-9,11-8 x 125-100
T-Bar Rows
8-7,7-6 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
14-11,12-10 x 35-25
Cable E-Z Curl
12-11-11,10-9-9 x 55-45-35


Farmers Walk -
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
1 set x 10 each 2 fingers (3) per hand x 12

2 sets D.A.R.D.

—

[kconnell]

Saturday Julne 12, 2021 - Chest, Triceps & Delta

7 hours sleep

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - Superset, 20 seconds rest
Bench Dips
12-11-10, 12-10-10 x 45-35-25
Rope Triceps Pushdown
14-13-13, 13-10-10 x 95-70-45
Standing Cable Tri Extension
10-9,9-8 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
8-8-8, 6-6-6 x 35-25-15
Cable Upright Row
13-10, 9-7 x 70-35
Face Pulls
12-10, 9-7 x 79-35

--
D.A.R.D. Added to 2019 routine
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—[/QUOTE]

[kconnell]

Monday June 14, 2021 - Legs

Happy Flag Day

Sleep 6.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
10-11,10-8 x 160-130
Nautilus Lying Leg Curl
11,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-9, 8-8x 100-70
— Dripped 10 each since we his exercise was the culprit of my ‘snapping hip syndrome’. Made sure I had my back against the support and concentrated on the quads at the knee inner then outer
Nautilus Leg Press
13-10-10,11-10-10 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
16,14,14,12 x 60 —


Ab Coaster - Stretch

—

[kconnell]

Tuesday June 15, 2021 - Back and Biceps

Slept 6 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
12-9,11-9 x 125-100
T-Bar Rows
8-8,7-6 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
14-11,12-10 x 35-25
Cable E-Z Curl
13-11-11,10-9-9 x 55-45-35


Farmers Walk -
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
1 set x 10 each 2 fingers (3) per hand x 12

2 sets D.A.R.D.

—

[kconnell]

Wednesday Julne 16 2021 - Chest, Triceps & Delta

6 hours sleep

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - Superset, 20 seconds rest
Bench Dips
13-11-11, 12-10-10 x 45-35-25
Rope Triceps Pushdown
14-13-13, 13-10-10 x 95-70-45
Standing Cable Tri Extension
10-9,9-8 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
8-8-8, 6-6-6 x 35-25-15
Cable Upright Row
13-10, 9-8 x 70-35
Face Pulls
12-10, 9-8 x 79-35

--
D.A.R.D. Added to 2019 routine
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

[kconnell]

Thursday June 17, 2021 - Legs

Sleep 7+1=8 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
11-11,10-9 x 160-130
Nautilus Lying Leg Curl
11,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-9, 8-8 x 100-70
Nautilus Leg Press
13-11-11,11-10-10 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
17,16,15,14 x 60 —


Ab Coaster - Stretch

—

[kconnell]

Friday June 18, 2021 - Back and Biceps

Slept 6+1.5=7.5 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
12-10,10-9 x 125-100
T-Bar Rows
10-8,7-6 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
14-11,12-10 x 35-25
Cable E-Z Curl
13-12-12,10-9-9 x 55-45-35


Farmers Walk -
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
1 set x 10 each 2 fingers (3) per hand x 12

2 sets D.A.R.D.

—

[kconnell]

Saturday Julne 19 2021 - Chest, Triceps & Delta

6.5 hours sleep

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - Superset, 20 seconds rest
Bench Dips
14-11-11, 12-10-10 x 45-35-25
Rope Triceps Pushdown
14-13-13, 13-11-11 x 95-70-45
Standing Cable Tri Extension
10-9,9-8 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
8-8-8, 6-6-6 x 35-25-15
Cable Upright Row
13-10, 9-9 x 70-35
Face Pulls
13-10, 9-8 x 79-35

--
D.A.R.D. Added to 2019 routine
2 sets x 25

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

[kconnell]

Monday June 21, 2021 - Legs

Sleep 6 hours

First Day of Summer

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
11-11,10-9 x 160-130
Nautilus Lying Leg Curl
11,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-20, 9-8 x 100-70
Nautilus Leg Press
13-11-11,11-10-10 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
17,16,15,14 x 60 — UP next time


Ab Coaster - Stretch

—

[kconnell]

Tuesday June 22, 2021 - Back and Biceps

Slept 6.5 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
12-10,11-9 x 125-100
T-Bar Rows
10-9,8-6 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
14-11,13-10 x 35-25
Cable E-Z Curl
13-12-12,11-9-9 x 55-45-35


Farmers Walk -
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
1 set x 10 each 2 fingers (3) per hand x 12

2 sets D.A.R.D.

—

[kconnell]

Wednesday Julne 22 2021 - Chest, Triceps & Delta

7.5 hours sleep

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - Superset, 20 seconds rest
Bench Dips
14-12-11, 12-111-11 x 45-35-25
Rope Triceps Pushdown
15-13-13, 13-12-11 x 95-70-45
Standing Cable Tri Extension
10-9,9-8 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
8-8-8, 6-7-6 x 35-25-15
Cable Upright Row
13-10, 9-9 x 70-35
Face Pulls
13-11, 9-8 x 70-35

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

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—

[kconnell]

Thursday June 24, 2021 - Legs

Sleep 6.5 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
12-11,10-9 x 160-130
Nautilus Lying Leg Curl
11,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-10, 9-9 x 100-70
Nautilus Leg Press
13-11-10,11-10-9 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
14,13,1,11 x 70 — UP 10
Felt good. May up again next time


Ab Coaster - Stretch

—

Calves continue to improve with professional massage as well as ice, muscle rub, my massage, massage gun, supps.

[kconnell]

Friday June 25, 2021 - Back and Biceps

Slept 6 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
12-11,11-9 x 125-100
T-Bar Rows
10-9,8-7 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
14-11,12-10 x 35-25
Cable E-Z Curl
13-12-12,11-9-9 x 55-45-35


Farmers Walk -
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
1 set x 10 each 2 fingers (3) per hand x 12

2 sets D.A.R.D.

—

[kconnell]

Saturday Julne 26 2021 - Chest, Triceps & Delta

3.5+3=6.5 hours sleep

Rotator Cuff Exercises


CHEST
1-Arm Lower Crossover
Start ext. rotated, end int. Rotated, elbow to sternum.
17, 11 x 45 - SKIPPED

TRICEPS - Superset, 20 seconds rest
Bench Dips
14-12-11, 12-111-11 x 45-35-25
Rope Triceps Pushdown
15-13-13, 13-12-11 x 95-70-45
Standing Cable Tri Extension
10-9,9-8 x 45-35

SHOULDERS - Superset 20 seconds rest
Lateral Raises
8-8-8, 6-7-6 x 35-25-15
Cable Upright Row
13-11, 9-9 x 70-35
Face Pulls
13-11, 9-8 x 70-35

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

Hypetextensions
24-24 (straight, alternate)

Rev Rope Wrist Roller
1 x 20 - 1 time up
—
Yesterday my left elbow (outside) started having some tendinitis. Rubbed a bunch of muscle rub and did quite a bit of warm-ups today. I still feel it but was able to repeat the triceps workout without any adverse effect. I did something to cause a ‘twinge’ but unsure about what. Anyways I’ll continue to treat it.

[kconnell]

Monday June 28, 2021 - Legs

Sleep 7 hours

HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
12-11,10-9 x 160-130
Nautilus Lying Leg Curl
11,10 x 70 (no drop set)

QUADRICEPS
-----
SuperSet 45 seconds rest
Nautilus Leg Extension
10-10, 9-9 x 100-70
Nautilus Leg Press
13-12,11,11-10-9 X 160-130-100
NOTE: 3x Multiplier on Nautilus Leg Press

Stretch Quads !!! <——- each compound


CALVES —
-----
Straight sets (for now)
Nautilus Leg Press Calf
13,10,9,8 x 80 — UP 10


Ab Coaster - Stretch

—

[kconnell]

Tuesday June 29, 2021 - Back and Biceps

Slept 6 hours


COMPOUND SET - DROP SETS
BACk
------
Lat Pulldown
13-10,11-9 x 125-100
T-Bar Rows
10-9,8-8 x 80-55

Stretch Between ~8 seconds each set

BICEPS - SUPERSET - DROP SETS
-----
Incline Curls
14-12,12-10 x 35-25
Cable E-Z Curl
13-12-12,11-9-9 x 55-45-35


Farmers Walk -
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
1 set x 13 each 2 fingers (3) per hand

2 sets D.A.R.D.

—