Codger's Quest

[codgerus maximus]

Week 3 day 2

Low-incline bench: [email protected] Three to four minutes rest.

DB fly: 112.5 (total) [email protected] Three minutes rest.

Press, no belt, supersetted with single-arm DB row. Press: [email protected]; row: [email protected] Three minutes rest.

DB front raise: [email protected] Two to three minutes rest.

Single-arm DB preacher curl: [email protected] Two to three minutes rest.

Single-arm overhead triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 3 day 1 on second block of the Bodybuilding template.

Safety bar squat, no belt: [email protected] Three to four minutes rest.

BB split squat: [email protected] Three minutes rest.

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

Seated BB calf raise: [email protected] Two minutes rest.

DB curl: 31.25 (each) [email protected] Two to three minutes rest.

Skullcrusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 2 day 4

Wide-grip lat pull down: [email protected] Three minutes rest.

Seated cable row: [email protected] Three minutes rest.

DB bench supersetted with DB rear delt fly. Bench: 65 (each) [email protected]; delt fly: [email protected] Three minutes rest.

DB shrug: [email protected] Two to three minutes rest.

Single-arm DB preacher curl: [email protected] Two to three minutes rest

Single-arm overhead DB triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 2 day 3

Good morning: [email protected] Three minutes rest.

Deadlift, no belt: [email protected] Three to four minutes rest.

Standing single leg curl: [email protected] Three minutes rest.

BB calf raise on step: [email protected] Two to three minutes rest.

DB curl: 31.25 (each) [email protected] Two to three minutes rest.

Skull-crusher: [email protected]? [email protected] With the first two sets I think I was using too much of a pull-over motion instead of really isolating the triceps, so I dropped a few pounds for the last two sets.

[codgerus maximus]

Week 2 day 2

Low-incline bench: [email protected] Three minutes rest.

DB fly: 112.5 (total) [email protected] Three minutes rest.

Press, no belt, supersetted with single-arm DB row. Press: [email protected]; DB row: [email protected] Three minutes rest.

Front DB raise: [email protected] Two to three minutes rest.

Single-arm DB preacher curl: [email protected] Two to three minutes rest.

Single-arm overhead triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 2 day 1 on Block 2 of the Bodybuilding template:

Safety Bar Squat, no belt: [email protected] Three to four minutes rest.

BB split squat, no belt: [email protected] Three to four minutes rest.

Standing single leg extensions: [email protected] Three minutes rest.

BB seated calf raise: [email protected] Two to three minutes rest.

DB curl: [email protected] Two to three minutes rest.

Skull crusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 1 day 4

Wide-grip lat pull down: [email protected]; [email protected]; [email protected] Three minutes rest.

Seated cable row: [email protected]; [email protected]; [email protected] Three minutes rest. First time doing these. Next week I'll probably go with 90 as my RPE 8 set.

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

Bent-over DB rear delt fly: 10 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

DB shrug: 60 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

Single-arm DB preacher curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Overhead single-arm DB triceps extension: [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 1 day 3

Good mornings: [email protected]; [email protected]; [email protected] Three minutes rest.

Deadlifts, no belt: [email protected]; [email protected]; [email protected] Three minutes rest. My first deadlifts in months--I think the long break from doing heavy deads has been good for me. Some nagging aches have vanished.

Single leg curl: [email protected]; [email protected]; [email protected] Three minutes rest.

Barbell calf raise on step: [email protected]; [email protected]; [email protected] Two minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Skull crushers: [email protected]; [email protected]; [email protected] Two to three minutes rest.

[HEALTHYMAN]

Hi good people?Been struggling with this format of training https://shrinke.me/6ognkp9.Is it helpful?

[codgerus maximus]

Week 1 day 2

Low incline bench: [email protected]; [email protected]; [email protected] Three minutes rest.

DB fly; [email protected]; [email protected]; [email protected] Three minutes rest.

Overhead press, supersetted with single-arm DB row:
Press: [email protected]; [email protected]; [email protected]; DB row: [email protected]; [email protected]; [email protected] Three minutes rest between supersets.

DB front raise: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Single-arm DB preacher curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Single-arm overhead DB triceps extension: [email protected]: [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 1 day 1 on second block of the bodybuilding template

Safety squat bar, no belt: [email protected]; [email protected]; [email protected] Three minutes rest.

BB split squat: bodyweight [email protected]; empty bar [email protected]; [email protected] Three minutes rest. Just feeling my way into these.

Single leg extension: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Seated BB calf raise: [email protected]; [email protected]; [email protected] Two minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Denogginizers (skull crushers): [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 4

Wide-grip lat pull down: [email protected] Three to four minutes rest

T-bar row: [email protected] Three to four minutes rest.

DB bench: 130 (total) [email protected] Three minutes rest.

DB lateral raise: [email protected] Two to three minutes rest.

BB shrug: [email protected] Two to three minutes rest.

Spider curl, hammer grip: [email protected] Two to three minutes rest.

Triceps rope press down: [email protected] Two to three minutes rest.

Today wrapped up the first block of the bodybuilding template. I'll start the second six-week block next week.

[codgerus maximus]

Week 5 day 3

RDL with straps: [email protected] Three minutes rest.

Hip thrust: [email protected], Three minutes rest.

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.

[codgerus maximus]

Week 5 day 2

Bench, touch and go: [email protected] Four minutes rest.

DB flys: 107.5 (total) [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.

Spider curls, hammer grip: [email protected] Two to three minutes rest.

Triceps rope press down: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 1, first block of bodybuilding template

High-bar squat, no belt: [email protected] Three to four minutes rest.

Belt squat: [email protected] Three to four minutes rest.

Single leg extension, standing: [email protected] Three minutes rest.

Seated BB calf raise: [email protected]; [email protected] I was supposed to do four sets at RPE 8 but these felt light today, which was nice.

BB curl: [email protected] Two to three minutes rest.

Overhead triceps extension with EZ curl bar: [email protected] Two to three minutes rest.