Codger's Quest

[codgerus maximus]

Week 6 day 5

Pendlay row: [email protected]. Two to three minutes rest.

DB bench: 61.25x10x3@7-8; 61.25x9x1@10. Two to three minutes rest. Missed the last rep of the last set.

BB hip thrust: 187.5x12x3@@7-8.5. Two to three minutes rest.

Lat prayer: [email protected]. Two minutes rest.

Cable triceps extension: [email protected]. Two minutes rest.

Decline crunch: 12x4@7-9. Two minutes rest.

[codgerus maximus]

Week 6 day 4

Standing press: [email protected]. Three minutes rest.

DB Bulgarian split squat: 25 (each)x10x4@7-8. 2.5 minutes rest.

Incline chest fly with rogue blue band: 12x4@7-8. 2 minutes rest.

EZ bar cable curl: [email protected]; 37.5x15x1@6; [email protected]. 90 seconds rest.

Seated BB calf raise: 275x12x3@7. 90 seconds rest.

[codgerus maximus]

Week 6 day 3

BB RDL with straps: [email protected]. Two to three minutes rest.

Neutral grip pull up with 22.5-lb. weight vest: 5x5@7-9. Three to four minutes rest.

Dips with 45-lb weight vest: [email protected]. Three minutes rest.

DB skull crusher: 25 (each) [email protected]. 90 seconds rest.

One-leg cable adductor: 12.5x15x1@very easy; 15x15x1@still very easy; 17.5x15x1@easy. 90 seconds rest,

One-leg cable abductor: same as above.

[codgerus maximus]

Week 6 day 2

Bench: 171.25x5x5@7-10. Three minutes rest. The last of those 25 reps turned out to be pretty tough.

Incline DB row: 60 (each) [email protected]. 2.5 minutes rest.

Standing cable single-leg extension: [email protected]. Two minutes rest.

Standing single-leg cable calf raise: [email protected]; 45x15x1@8; [email protected]. Two minutes rest.

Hanging knee raise: 10, 9, 8x2. 90 seconds rest.

One-arm cable lateral raise: 16.25x12x3@7-8. 90 seconds rest.

[codgerus maximus]

Week 6 day 1

Belt squat: 280x5x5@7-8. Two minutes rest.

Seated DB press, no back support: 37.5 (each) x10x4@7-9. 2.5 minutes rest.

Neutral grip lat pull down: [email protected]. 2.5 minutes rest.

Seated one-leg cable curl: [email protected]. 90 seconds rest.

DB hammer curl: 25 (each) [email protected]. 90 seconds rest.

[codgerus maximus]

Week 5 day 5, back out in the garage!

Pendlay row: 160x10x4@7-8. Two minutes rest.

DB bench: 60 (each) [email protected]. Two minutes rest.

BB hip thrust: 185x12x3@7-8. Two minutes rest.

Lat prayer: 45x12x1@6; 50x12x1@7; [email protected]. Two minutes rest.

Triceps rope press down: [email protected] 90 seconds rest.

Decline crunch: [email protected]. Two minutes rest.

[codgerus maximus]

Week 5 day 4

Inside again today, so no barbell.

DB press: 50 (each) [email protected]. Two to three minutes rest.

DB Bulgarian split squat: 20 (each) x10x1@6; 22.5x10x3@7. Two to three minutes rest.

Incline DB chest fly: 20 (each) x15x2@7; [email protected]; 22.5x15x1@8. One to two minutes rest.

Incline DB curl: 20 (each) x15x2@7; [email protected]; 22.5x15x1@8. One to two minutes rest.

Seated DB calf raise: 65 (each) x12x1@6 or less; 75x12x1@6, Switched to standing on a step for the last set: 47.5 (each) x12x1@7. One minute rest.

[codgerus maximus]

Week 5 day 3

Another exceedingly cold day with driving snow kept me inside.

DB RDL: 90 (each) x5x5@6. Two minutes rest.

Weighted neutral-grip pull up: 20-lb weight vest [email protected]. Two to three minutes rest.

Weighted dip: 45-lb weight vest x 8x3@7-8. Two to three minutes rest .

DB skull crusher: 25 (each) x12x2@8-9. Two minutes rest.

Hip adductor with rogue red band: 15x3@7. 90 seconds rest.

Hip abductor with rogue red band: 15x3@7. 90 seconds rest.

[codgerus maximus]

Week 5 day 2

Bench: 170x5x5@7-8. Three minutes rest.

Chest-supported DB row: 58.75 (each) x12x3@7-9. Two to three minutes rest.

Single-leg cable extension: 20x20x4@7-8. 90 seconds rest.

Single-leg standing cable calf raise on step: 55x12x4@8. 90 seconds rest.

Hanging leg raise: 10@8; 8x3@8. 90 seconds rest.

One-arm cable lateral raise: 15x12x3@7. 90 seconds rest.

[codgerus maximus]

Started the 5th week of my 10-week block today.

Belt squat: 275x5x5@7-8. Two to three minutes rest.

Seated DB press, no back support: 36.25 (each) [email protected]. Two to three minutes rest.

Neutral grip lat pull down: 140x10x4@7-8. Two to three minutes rest.

Seated single-leg cable curl: 22.5x20x1@5; [email protected]; 30x20x1@8. 90 seconds rest.

One-arm cable hammer curl: 15x20x3@7-8. 90 seconds rest.

[codgerus maximus]

Week 4 day 5

Chest-supported DB row: 57.5 (each) x12x4@7-8. 2.5 minutes rest.

Incline DB bench: 48.75 (each) x12x3@7-8. 48.75x11x1@10. Three minutes rest.

Cable leg extension: 57.5x12x4@7. 90 seconds rest.

BB hip thrust: 185x10x3@7. 90 seconds rest.

EZ bar cable preacher curl: 25x15x1@5; 35x15x1@6. 90 seconds rest. Since I don't have a preacher-curl pad attachment I've been experimenting with different ways to do the movement. I tried resting my upper arms on a Swiss ball but didn't like that very much. Today I attached an EZ-curl bar to a cable, took a few steps back from the rack to get tension in the cable, and then squatted down like a catcher, and rested my upper arms on my knees as in this video: https://www.youtube.com/watch?v=00VQMt4Xsys
Worked great--maybe even better than a preacher curl attachment.

Triceps rope press down: 38.75x15x2@8. 90 seconds rest.

[codgerus maximus]

Week 4 day 4

Cold kept me inside again today, so no belt squats.

DB press: 45 (each) [email protected]. Two to three minutes rest.

DB squat: 45 (each) x12x4@7. Two to three minutes rest. I did the first set in a clean position--with the dumbbells held at my shoulders. 12 reps were pretty hard so for the remaining sets I just held the DBs by my side.

Resistance band fly with rogue blue band: 15x3@7. 90 seconds rest.

Resistance band rear delt fly with rogue red band: 15x3@7-8. 90 seconds rest.

DB calf raise: 57.5 (each) x15x3@7. 60 to 90 seconds rest.

DB shrug: 75x12x3@7. 60 to 90 seconds rest.

[codgerus maximus]

Week 4 day 3

Bitterly cold in the garage today so I moved my workout inside; had to modify things a bit.

Weighted neutral-grip pull up: 15x6x5@7-8. Three minutes rest.

Resistance band RDL: 10x4@5 or less. Two minutes rest.

Weighted dip: 37.5x10x3@7-9. Two to three minutes rest.

DB upright row: 25 (each) x12x1@6; [email protected]; 30x12x1@7. Two minutes rest.

Hanging leg raise: 10x4@8-9. Two minutes rest.

[codgerus maximus]

Week 4 day 2

Bench: 175x6x1@8; [email protected]; [email protected]. Three to four minutes rest. I kept adjusting the weight on the bar to keep it between RPE 7 and 9. The first set felt like an 8 so I lowered the weight for the remaining sets.

Landmine row: 155x8x4@8. Three minutes rest.

DB lateral raise: 15x15x1@6; [email protected]. 90 seconds rest.

Seated BB calf raise: 265x12x4@6-7. One minute rest.

Overhead cable triceps extension: 43.75x8x4@7-8. 90 seconds rest.

[codgerus maximus]

Week 4 day 1

Bulgarian split squat with 45-pound weight vest and DBs: 65 (total weight) x8x3@7; [email protected]. Three minutes rest.

Seated DB press, no back support: 35 (each) x12x4@7-9. Three minutes rest.

Neutral-grip lat pull down: 132.5x12x3@7-8. Three minutes rest.

Cable leg curl: 38.75x12x4@7-8. 90 seconds to 2 minutes rest.

Behind-the-back cable curl: 26.25x20x3@7-8. 90 seconds rest.

Decline crunch: 15x3@7-8. 90 seconds rest.