Week 5 day 4
Pull-up with 5 pounds around waist: [email protected] Four to five minutes rest.
T-bar row: [email protected] Four minutes rest.
DB bench: 127.5 (total) [email protected] Three minutes rest.
Lateral raise: [email protected] Two to three minutes rest.
BB shrug: [email protected] Two to three minutes rest.
Spider curl with DBs: 26.25 (each) [email protected] Two to three minutes rest.
Triceps rope press down: [email protected] Two to three minutes rest.
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Week 5 day 3
RDL with straps: [email protected] Three to four minutes rest.
Hip thrust: [email protected] Three to four minutes rest.
Lying single leg curl: [email protected] Three minutes rest.
BB calf raise on step: [email protected] Two minutes rest.
BB curl: [email protected] Two to three minutes rest.
Overhead triceps extension with EZ curl bar: [email protected] Two to three minutes rest.
Hanging knee raise: [email protected] Two to three minutes rest.
Ab wheel from knees: [email protected] Two to three minutes rest
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Week 5 day 2
Touch and go bench: [email protected] Four to five minutes rest.
DB fly: 107.5 (total) [email protected]; [email protected] Three to four minutes rest. I adjusted the weight after the first two sets so that I could do the movement more slowly.
Seated BB press: [email protected]; [email protected] Three minutes rest. Failed the last rep of the third set. Once again I blame the 90+ heat in the garage.
BB row: [email protected] I tried doing these slowly with about a two-count squeeze at the top of the movement, rather than my usual fast-as-possible row, with some hip hitching. Lowered the weight to 120 for the last 2 sets of 10 and did the reps as strictly as possible, pausing and squeezing my upper back at the top of each rep.
Upright BB row: [email protected] Two to three minutes rest.
Spider curl with DB: [email protected] Two to three minutes rest.
Triceps rope press down: [email protected] Two to three minutes rest.
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Week 5 day 1 of the BH chronicles
High bar squat, no belt: [email protected] Three to four minutes rest.
Belt squat: [email protected] Three to four minutes rest.
Single leg extensions: [email protected] Two to three minutes rest.
Seated BB calf raise: [email protected] Two minutes rest.
BB curl: [email protected] Two minutes rest.
Overhead triceps extension with EZ curl bar: [email protected] Two minutes rest.
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Week 4 day 4
Pull ups with 5 pounds around waist: [email protected] Five minutes rest. Last set was probably 8.5.
T-bar row: [email protected] Three to four minutes rest.
DB bench: 127.5 (total) [email protected] Three to four minutes rest.
Lateral raise: 17.5 (each) [email protected] Two to three minutes rest.
BB shrug: [email protected] Two to three minutes rest.
Spider curl: 26.25 (each) [email protected] Two to three minutes rest.
Triceps rope press down: [email protected] Two to three minutes rest.
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Week 4 day 3
RDL with straps: [email protected] Three minutes rest.
Hip thrust: [email protected] Three minutes rest.
Single leg curls: [email protected] Three minutes rest.
BB standing calf raise on step: [email protected] Two to three minutes rest.
BB curl: [email protected] Two to three minutes rest.
Overhead triceps extension with EZ curl bar: [email protected] Two to three minutes rest.
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Week 4 day 2
Touch and go bench: [email protected] Three to five minutes rest.
DB fly: 105 (total weight) [email protected] Three minutes rest.
Seated BB press: [email protected] Three minutes rest.
BB row: [email protected] Three minutes rest.
Upright BB row: [email protected] Two to three minutes rest.
DB spider curl: 26.25 (each) [email protected] Two to three minutes rest.
Triceps rope press down; [email protected] Two to three minutes rest.
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Week 4 day 1 of the BH chronicles
High bar squat, no belt: [email protected] Three to four minutes rest.
Belt squat: [email protected] Three to four minutes rest.
Single leg extension: [email protected] Two to three minutes rest.
Seated BB calf raise: [email protected] Two minutes rest.
BB curl: [email protected] Two minutes rest.
Overhead triceps extension with EZ curl bar: [email protected] Two minutes rest.
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Week 3 day 4
Pull ups, body weight: [email protected] Three to five minutes rest. All the reps felt strong today, even the 10th one of each set.
T-bar row: [email protected] Three minutes rest.
DB bench: 127.5 (total) [email protected] Three minutes rest.
DB lateral raise: 16.25 (each) [email protected] Two to three minutes rest.
BB shrug: [email protected] Two to three minutes rest.
DB spider curl: 25 (each) [email protected] Two to three minutes rest.
Triceps rope press down: [email protected] Two to three minutes rest.
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Week 3 day 3
RDL with straps: [email protected] Three minutes rest.
Hip thrust: [email protected] Three minutes rest.
Single leg curl: [email protected] Two to three minutes rest.
Standing calf raise on step: [email protected] Two to three minutes rest.
BB curl: [email protected] Two to three minutes rest.
Overhead EZ bar triceps extension: [email protected] Two to three minutes rest.
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Originally posted by gymdad150 View PostThis heat and humidity is crazy...
At least your situation is "dry"
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This heat and humidity is crazy...
At least your situation is "dry"
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Week 3 day 2
Touch and go bench: [email protected] Three to four minutes rest.
DB fly: 105 (total weight) [email protected] Three minutes rest.
Seated press: [email protected]; [email protected]; [email protected] Three minutes rest. I think the heat in the garage (90+) got to me. All the sets were supposed to be at RPE 7 but they all felt tough today. Second set I could only manage 7 reps so I reduced the weight for the third set and it still felt tough.
BB row: [email protected] Three minutes rest.
Upright BB row: [email protected] Three minutes rest.
Spider DB curl: 30 (each) [email protected]; [email protected] Two to three minutes rest. Heat again, I think, made me lower the weight on these.
Triceps rope press down: [email protected] Two to three minutes rest.
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Week 3 day 1 on the BBM Bodybuilding template, aka the Banana Hammock Chronicles
High-bar squat, no belt: [email protected] Three to four minutes rest.
Belt squat: [email protected] Three to four minutes rest.
Single leg extension: [email protected] Two to three minutes rest.
Seated calf raise: [email protected] Two to three minutes rest.
BB curl: [email protected] Two to three minutes rest.
Overhead triceps extension with EZ curl bar: [email protected] Two to three minutes rest.
Body weight is holding steady at about 177. My somewhat unreliable digital scale puts my body fat at about 14.5 percent.
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Week 2 day 4
Pull ups, body weight: [email protected] Four to five minutes rest.
T-bar row: [email protected] Three to four minutes rest.
DB bench: 127.5 (total weight) [email protected] Three to four minutes rest.
DB lateral raise: 15 (each) [email protected] Two to three minutes rest.
BB shrug: [email protected] Two to three minutes rest.
BB curl: [email protected] Two to three minutes rest.
Overhead EZ curl bar triceps extension: [email protected] Two to three minutes rest.
Finished up with 15 minutes on the airdyne at RPE6.
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