Codger's Quest

[codgerus maximus]

Been traveling for the past week so I missed a couple of workouts. I'm still on the road but I managed to squeeze in a session today. Hoping to get another one in on Wednesday.

Squat with belt: [email protected]; 255x5x1@7; 225x5x2. Three minutes rest.

Press with belt: [email protected]; 125x5x1@8; 115x5x3. Three minutes rest.

BB rows for myoreps: 155x12x1@8; 155x5x2; 155x4x1. Three deep breaths between sets.

[codgerus maximus]

Back from traveling. My training suffered a bit. All together I got in 3 workouts while I was on the road--the one posted above; a GPP day; and a dumbbell workout in a Hampton Inn's mini-gym.

Continued with the time-crunch program this week, since work has kept me pretty busy.

Tuesday:

Squat with belt: 290x1x1@8; 265x5x1@9; 240x5x2. Three minutes rest.

Press with belt: 135x1x1@8; 125x5x1@9; 115x5x2. Three minutes rest.

BB rows, myoreps: 155x12x1@8; 155x5x3; 155x4x1. Five deep breaths between sets.

Today (Thursday):

Paused bench: 225x1x1@8; 200x5x1@9; 185x5x2. Three minutes rest.

Squat, no belt, myoreps: 200x12x1@8; 200x3x2; 200x2x1. Five deep breaths between sets.

RDLs, myoreps: 175x14x1@8; 175x5x2; 175x4x1. Five deep breaths between sets.

[gymdad150]

He's back!

With all the traveling, I forgot to ask:

Do you gain or lose weight while on the road?

[codgerus maximus]

He's back!

I lost a couple of pounds, even though I had packed a tub of whey protein (and creatine) in my luggage! (Not to mention lunch at the Saturn Club.) Weighed in at 199 this morning.

[codgerus maximus]

GPP today:

26 chins in 7 minutes; 40 ab-wheel roll-outs in 7 minutes; HIIT on airdyne: 5 minute warm-up, then 7 20-second sprints with 100 seconds rest between springs; 5-minute cool-down.

[codgerus maximus]

Day 3 of the time crunch since returning from my trip:

Deadlift with belt: 395x1x1`@8; 360x5x1@8; 325x5x2. Three minutes rest.

Incline bench, myoreps: 105x12x1@8; 105x4x3; 105x3x1. Five deep breaths between sets.

Single-arm db rows, myoreps: 70x14x1@8; 70x5x1; 70x4x1. Five deep breaths between sets.

[codgerus maximus]

GPP today: Single-arm DB rows with 60 pounds: 40 in 7 minutes; ab-wheel: 45 in 7 minutes; 30 minutes LISS on airdyne.

[codgerus maximus]

Week 2, Day 1 of time crunch program:

Squat with belt: 295x1x1@8; 270x5x1@8; 245x5x2. Three minutes rest.

Press with belt: 137.5x1x1@8; 127.5x5x1@8; 117.5x5x3. Three minutes rest.

BB rows, myoreps: 160x12x1@8; 160x5x4; 160x5x3. Five deep breaths between sets.

I'm being fairly conservative with the weights since I just returned from a trip with sketching training. I think I can add 5 pounds to the squat for a few weeks, and 2.5 to the press.

[codgerus maximus]

Week 2 day 3 on Time Crunch:

One-count paused bench: 227.5x1x1@8; 205x5x1@9; 187.5x5x3. Three minutes rest. Very hot in the garage today. I don't think the 3-day time crunch program will result in much bench progress but I'm hoping maybe to make some small gains over the summer.

Squat, no belt, myoreps: 215x12x1@8; 215x4x1; 215x2x1. Five deep breaths between sets. These aren't much fun.

RDL, myoreps: 185x14x1@8; 185x5x1; 185x4x1. Five deep breaths between sets. I used straps with these to help my grip. I can probably add quite a bit of weight to these.

[codgerus maximus]

Week 2, day 3:

Deadlift with belt: 400x1x1@8; [email protected]; 330x5x2. Three to four minutes rest.

Incline bench, myoreps: 107.5x13x1@8; 107.5x5x2; 107.5x4x1. Five deep breaths between sets.

Single-arm DB rows, myoreps: 60x14x1@8; 60x5x4; 60x4x1. Five deep breaths between sets.

[codgerus maximus]

Week 3 day 1 on the time-crunch template. (Did 30 mins of LISS on airdyne yesterday.)

Squat with belt: [email protected]; 275x4x1@8; 250x4x2. Three minutes rest. The first two sets were supposed to be RPE 8 and 9 respectively so I think I'll add 10 pounds next week.

Press with belt: [email protected]; 128.75x4x1@8; 120x4x2. Same deal here--I'll try adding 5 pounds next week.

BB rows, myoreps: 170x12x1@8; 170x5x2; 170x4x1. Five deep breaths between sets.

Supersets:
DB curls: 30 (each) x12x2@8.
Triceps press downs: 70x12x2@8
Ab wheel: 2 sets of 10.

[codgerus maximus]

Week 3 day 2 on time crunch template.

One-count paused bench: 228.75x1x1@8; 210x4x1@9; 192.5x4x2. Three minutes rest. I might repeat this weight next week just to make sure the RPEs are right.

Squat, no belt, myoreps: 220x12x1@8; 220x4x1; 220x2x1. Five deep breaths between sets. These are very tough. I'm not sure if my muscles or my cardiovascular system is the limiting factor with these but I'll try adding 5 pounds next week.

RDL with straps, myoreps: 195x15x1@8; 195x5x1; 195x4x1. Five deep breaths between sets. I'll add 10 pounds next week.

[gymdad150]

I'd go with cardio being the limiting factor...

[codgerus maximus]

I'd go with cardio being the limiting factor...

Yes, that seems to be the case, which raises a question I think I'll post to the docs.

Today, week 3 day 3.

Deadlift with belt: 405x1x1@8; [email protected]; 340x4x2. Three minutes rest.

Incline bench, myoreps: 110x12x1@8; 110x5x1; 110x4x1; Five deep breaths between sets.

Single-arm DB rows, myopres: 70x14x1@8; 70x5x2; 70x4x1. Five deep breaths between sets.

[codgerus maximus]

TIme crunch, week 4 day 1. (Yesterday's GPP workout: DB curls: 30x12x3@8; triceps press-downs: 70x12x3@8; sit ups with ab mat: 15x3; 30 mins LISS on airdyne)

Today:

Squat with belt: 310x1x1@8; [email protected]; 260x4x2. Three minutes rest.

Press with belt: 140x1x1@8; [email protected]; 125x4x3. Three minutes rest.

BB rows, myoreps: 172.5x12x1@8; 172.5x5x2; 172.5x4x1. Five deep breaths between sets.