Codger's Quest

[codgerus maximus]

Week 7 day 6, second leg day of the week

Belt squat: [email protected]. 3 minutes rest. I adjusted my set up so I could squat well below parallel, so I dropped the weight a bit.

Weighted back extension: [email protected]. 2.5 minutes rest.

Cable leg extension; 77.5x10x3@6-7. 2 minutes rest.

Band-assisted nordic curl: [email protected]. 2 minutes rest.

Seated calf raise with bands: 12x4@6. One minute rest.

Cable adductor: 30x10x2@6-7. One minute rest.

[codgerus maximus]

Week 7 day 5, second pull day

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

Seated cable row: 100x10x3@6-7. 2.5 minutes rest.

Lat prayer: 80x10x3@7-8. 2 minutes rest.

DB shrug: 86.25x10x3@7-8. 90 seconds rest.

Preacher cable curl: 50x10x3@6-7. 90 seconds rest.

Behind-the-back cable curl: 50x10x2@7. 90 seconds rest.

Reverse crunch with cable/foot strap: 5x12x1@6; 10x10x1@9; 7.5x10x1@8. 90 seconds rest. These are surprisingly tough. Took me a few tries to find the right load.

Seated reverse wrist curl: 18x15x2@6. Supersetted with reverse crunch.

[codgerus maximus]

Week 7 day 4, second push day of the week

DB bench: 60 (each) [email protected]. 3 minutes rest.

DB press: 37.5 (each) [email protected]. 2.5 minutes rest. (I do these almost like a behind the neck overhead press).

Standing cable chest fly, low to high: 35x10x3@6-7. 2 minutes rest.

One-arm cable lateral raise: 17.5x10x3@6-8. 2 minutes rest.

Dip, legs straight: [email protected]. 2 minutes rest.

Overhead cable triceps extension: 45x10x2@7. 2 minutes rest.

Cable crunch: [email protected]. 2 minutes rest.

BB wrist curl: 45x15x2@7, supersetted with crunch.

[codgerus maximus]

Week 7 day 3, a leg day

RDL with straps: 235x6x4@6. 3 minutes rest.

Bulgarian split squat with SSB: [email protected]. 2.5 minutes rest.

Lying cable leg curl: [email protected]. 2 minutes rest.

Reverse nordic: 10x3@7. 2 minutes rest.

Standing cable calf raise, on step: 170x12x4@6. One minute rest

Weighted back extension: 17.5x12x2@6. 90 seconds rest.

[codgerus maximus]

Week 7 day 2, a pull day

Neutral-grip pull up: 6 unweighted to warm up, then: 15x6x3@6-7; 15x7x1@9. 3.5 minutes rest.

One-arm seated cable row: 73.75x6x4@7. 2 minutes rest.

Lat prayer: 75x12x3@7-8. 2 minutes rest.

Band pull-apart: 12x3@7. 90 seconds rest.

Behind-the-back cable curl: [email protected]. 90 seconds rest.

Preacher cable curl: [email protected]. 90 seconds rest.

Reverse crunch with cable attached to foot strap: 10x12x1@8; 10x12x1@9; 10x10x1@10. 90 seconds rest. First time doing these--much tougher than I expected.

[codgerus maximus]

Week 7 day 1, a push day

Low-incline DB bench: 60 (each) [email protected]. 3 minutes rest.

Seated DB press, no back support: [email protected] 3 minutes rest.

Standing cable fly, low to high: 35x12x3@6-7. 2 minutes rest.

DB monkey shrug: 40 (each) x12x3@6. 90 seconds rest.

Overhead cable triceps extension: [email protected]. 90 seconds rest.

Cable crunch: 77.5x12x3@6-7. 90 seconds rest.

[codgerus maximus]

Week 6 day 6, second leg day of the week

Belt squat: [email protected]. 3 minutes rest.

Weighted back extension: 17.5x10x3@pretty easy. 2.5 minutes rest.

Cable leg extension: 75x10x3@7. 2 minutes rest.

Band-assisted Nordic curl: 8x3@7. 2 minutes rest. I used a lighter band today--trying to work up to doing these without bands at all.

Seated calf raise with bands: 12x4@7. 90 seconds rest.

Cable adductor: [email protected]. 90 seconds rest.

Incline reverse crunch: 12x3@6, supersetted with belt squat.

[codgerus maximus]

Week 6 day 5, second pull day

Neutral-grip lat pull down: [email protected]. 3 minutes rest.

Seated neutral-grip cable row: 120x10x3@7. 2.5 minutes rest.

Lat prayer: 77.5x10x3@7. 2 minutes rest.

DB shrug: 85 (each) x10x3@7. 90 seconds rest.

Cable preacher curl: 50x10x3@6-7. 90 seconds rest.

Behind the back cable curl: 50x10x2@6-7. 90 seconds rest.

Decline crunch: [email protected]. Supersetted with pull down.

[codgerus maximus]

Week 6 day 4, second push day of the week

Low incline DB bench: 52.5 (each) x10x4@6-7. 3 minutes rest.

Standing DB press: 36.25 (each) [email protected]. 2.5 minutes rest.

Standing cable fly, low to high: 35x10x3@6-7. 2 minutes rest.

One-arm cable lateral raise: [email protected]. 90 seconds rest.

Overhead cable triceps extension: 42.5x10x1@easy; [email protected]. 2 minutes rest.

Body weight dip, legs straight: 10x2@7-8. 2 minutes rest.

Incline reverse crunch: [email protected]. Supersetted with DB bench.

[codgerus maximus]

Week 6 day 3, a leg day

Deadlift: 260x6x4@6. 3 minutes rest.

Bulgarian split squat with SSB: [email protected]. 2.5 minutes rest.

Lying cable leg curl: 32.5x12x4@6. 2 minutes rest.

Reverse nordic: 10x3@7. 2 minutes rest.

Standing (on step) cable calf raise: [email protected]. One minute rest.

Weighted back extension: [email protected]. 2 minutes rest.

Cable crunch: [email protected]. 2 minutes rest.

[codgerus maximus]

Week 6 day 2, a pull day

Neutral grip pull up: 6 unweighted to warm up, then with a 15-lb vest: 6x4@7-8. 3.5 minutes rest.

One-arm seated cable row: 72.5x6x4@7. 2.5 minutes rest.

Lat prayer: [email protected]. 2 minutes rest.

Band pull-apart, basically a reverse fly: 12x3@easy to moderate. 90 seconds rest.

Behind-the-back cable curl: 45x12x3@6-7. 90 seconds rest.

Preacher cable curl: 47.5x12x2@7-8. 90 seconds rest.

Decline reverse crunch: [email protected]. Supersetted with pull up.

[codgerus maximus]

Week 6 day 1, push day

Incline DB bench: 60 (each) x6x4@7-8. 3 minutes rest.

Seated DB press, no back support: 40 (each) [email protected]. 2.5 minutes rest.

Standing cable chest fly low to high: 35x12x3@6-7. 2 minutes rest.

DB monkey shrug: 37.5 (each) x12x3@6. 2 minutes rest.

Overhead cable triceps extension: 40x12x2@6; [email protected]. 2 minutes rest.

Incline cable crunch (or is it decline?): 12x3@6-7. Supersetted with DB bench.

[codgerus maximus]

Week 5 day 6, second leg day of the week

Belt squat: [email protected]. 3 minutes rest.

Weighted back extension: 10x10x3@pretty easy. 2.5 minutes rest.

Cable leg extension: [email protected]. 2 minutes rest.

Band-assisted Nordic curl: 8x3@7. 2 minutes rest.

Seated calf raise with resistance bands: [email protected]. 90 seconds rest.

Cable addcutor: 30x10x2@7. 90 seconds rest.

Incline reverse crunch: 10x2@6-7. Supersetted with belt squat.

[codgerus maximus]

Week 5 day 5, second pull day

Neutral-grip lat pull down: 140x10x4@6-7. 3 minutes rest.

Neutral-grip seated cable row: [email protected]. 2.5 minutes rest.

Lat prayer: 75x10x3@6-7. 2 minutes rest.

DB shrug: 85 (each) x10x3@7. 90 seconds rest.

Cable preacher curl: 47.5x10x3@6-7. 90 seconds rest.

Behind-the-back cable curl: 47.5x10x2@7. 90 seconds rest.

Incline reverse crunch: 12x2@6. Supersetted with pull down.

[codgerus maximus]

Week 5 day 4, second push day

Low-incline DB bench: 50 (each) x10x4@6-7. 3 minutes rest.

Standing DB press: 35 (each) x10x4@6. 3 minutes rest.

Standing cable chest fly, low to high: 37.5x10x3@7. 2 minutes rest

One-arm cable lateral raise: 17.5x10x3@6-7. 2 minutes rest

Overhead cable triceps extension: 40x10x1@6; 42.5x10x2@7. 2 minutes rest.

Bodyweight dip, bars set high so my legs were fully extended: 10x2@7. 2 minutes rest.

Cable crunch: 50x12x1@easy; 70x12x1@5-6; 75x12x2@7. Supersetted with DB press.