Codger's Quest

[codgerus maximus]

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.

[codgerus maximus]

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

[codgerus maximus]

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.

[codgerus maximus]

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.

[codgerus maximus]

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.

[codgerus maximus]

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.

[codgerus maximus]

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.

[codgerus maximus]

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.

[codgerus maximus]

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.

[codgerus maximus]

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.

[codgerus maximus]

This heat and humidity is crazy...

At least your situation is "dry"

Very dry, usually, though right now is our "monsoon" season, with thunderstorms a few days a week. Most days the air quality here is exceptionally nice. We're pretty high up--6500 feet and the sky is usually brilliantly blue and clear. But this year we've been getting a lot of haze from the fires further west and the air quality is noticeably poor some days.

[gymdad150]

This heat and humidity is crazy...

At least your situation is "dry"

[codgerus maximus]

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.

[codgerus maximus]

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.

[codgerus maximus]

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.