Codger's Quest

[codgerus maximus]

Week 5 day 3, first leg day of the week

Deadlift, no belt: 255x6x4@6. 3 minutes rest.

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

Lying cable leg curl: 30x12x4@5. 2 minutes rest.

Reverse nordic: 8x3@6-7. 2 minutes rest.

Standing cable calf raise: 160x12x4@6. One minute rest.

Back extension: 12x2@7. 90 seconds rest.

Incline reverse crunch: 12x4@5-7. Supersetted with calf raise.

Really hot in the garage today, probably around 100 F, so I went light on some of the lifts.

[codgerus maximus]

Week 5 day 2, a pull day

Neutral grip pull up: 6x1, body weight to warm up; with 15-lb vest: 6x4@7-8. 3.5 minutes rest.

Seated one-arm cable row: [email protected]. 2.5 minutes rest.

Lat prayer: 70x12x3@6-7. 2 minutes rest.

Standing reverse cable fly: 35x12x3@6-7. 2 minutes rest.

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

Cable preacher curl: [email protected]. 90 seconds rest.

Decline crunch; 10x4. Supersetted with pull up.

[codgerus maximus]

Week 5 day 1, first push day of the week.

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

Seated DB press, no back support: 42.5 (each) [email protected]; 40x6x3@6-7. 2.5 minutes rest.

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

DB monkey shrug: 37.5x12x3@6-7. 90 seconds rest.

Overhead cable triceps extension: 37.5x12x1@5; 40x12x3@7-8. 2 minutes rest.

Weighted wit up: 15x15x2@7-8; [email protected]. Supersetted with incline bench.

[codgerus maximus]

Week 4 day 6, second leg day of the week

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

Back extension: 12x4@7. 2.5 minutes rest.

Cable leg extension: [email protected]; [email protected]. Had to drop the weight after the first set--the heat in my garage made every rep hard today.

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

Seated calf raise with resistance bands: 12x4@6-7. 90 seconds rest.

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

Hanging knee raise: 10x4@7. Supersetted with belt squat.

[codgerus maximus]

Week 4 day 5, second pull day of the week

One-arm lat pull down: [email protected]. 3 minutes rest.

One-arm seated cable row: [email protected]. 2.5 minutes rest.

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

DB shrug: 72.5 (each) [email protected]. 90 seconds rest.

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

Cable preacher curl: [email protected]. 90 seconds rest.

Weighted sit up: 15x15x1@7; 15x12x1@8. Supersetted with lat pull down.

[codgerus maximus]

Week 4 day 4, second push day of the week

Incline DB bench: 47.5 (each) [email protected]. 3 minutes rest.

Standing DB press: 33.75 (each) [email protected]. 2-3 minutes rest. I did these almost like a behind-the neck BB press.

Standing cable chest fly, low to high: 28.75x12x3@6. 2 minutes rest.

One-arm cable lateral raise: 16.25x12x3@6. 90 seconds rest.

Overhead cable triceps extension: 37.5x12x4@6-7. 90 seconds rest.

Weighted sit up: 15x15x1@7; 15x10x1@7. Supersetted with incline bench.

[codgerus maximus]

Week 4 day 3, first leg day of the week

Deadlift, no belt: 235x8x4@6. 3 minutes rest.

Walking lunge with two 10-lb DBs: 10x3@7. 2 minutes rest.

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

Reverse nordic: 8x3@6-7. 2 minutes rest.

Standing cable calf raise: 155x15x4@6.

Back extension: 12x2@7. 90 seconds rest.

Decline reverse crunch: 12x4@5-6. Supersetted with deadlift.

[codgerus maximus]

Week 4, day 2, a pull day

One-arm lat pull down: 57.5x8x2@5; 60x8x1@6; [email protected]. 3 minutes rest.

Seated one-arm cable row: 70x8x4@7. 2.5 minutes rest.

Lat prayer: 62.5x15x3@6-7. 2 minutes rest.

Standing cable reverse fly: 32.5x15x3@7. 2 minutes rest.

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

Cable preacher curl: 41.25x15x2@7-8. 90 seconds rest.

Weighted sit up: 15x15x1@8; 15x12x1@8. Supersetted with pull down.

[codgerus maximus]

Week 4 day 1, a push day

DB bench: 67.5 (each) [email protected]. 3 minutes rest.

Seated DB press, no back support: 37.5 (each) [email protected]. 3 minutes rest.

Standing cable fly, low to high: [email protected]. 2 minutes rest.

Upright cable row: [email protected]. 90 seconds rest.

Overhead cable triceps extension: [email protected]. 2 minutes rest.

Weighted sit up: 15x15x1@7; 15x12x2@8. Supersetted with DB bench.

[codgerus maximus]

Week 3 day 6, second leg day

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

Good morning with SSB: 85x8x1@easy; 95, then 105x8x1@easy; 115x8x1@still easy. 2.5 minutes rest.

Cable leg extension: 70x12x1@6; [email protected]; [email protected]. 2 minutes rest.

Band-assisted nordic curl: 10x3@7. 2 minutes rest.

Seated calf raise with resistance bands: 12x4@6-7. 90 seconds rest.

Cable hip adduction: 28.75x12x2@7. 90 seconds rest.

Incline reverse crunch: 12x4@pretty easy. Supersetted with belt squat.

[codgerus maximus]

Week 3 day 5, second push day

One-arm lat pull down: 50x12x1@5, 52.5x12x3@6. 3 minutes rest.

One-arm seated cable row: [email protected]. 2.5 minutes rest.

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

DB shrug: 72.5 (each) x12x3@7. 90 seconds rest.

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

Preacher cable curl: 40x15x2@7-8. 90 seconds rest.

Weighted sit up: [email protected]. Supersetted with pull down.

[codgerus maximus]

Week 3 day 4, second push day of the week

Incline DB press: 47.5 (each) x12x4@6-7. 3 minutes rest.

Standing DB press: 32.5 (each) x12x4@6. 3 minutes rest.

Standing cable fly, low to high: 27.5x12x3@6. 2 minutes rest.

One-arm cable lateral raise: 16.25x12x3@7. 90 seconds rest.

DB skull crusher: [email protected]. 2 minutes rest.

Overhead cable triceps extension: 38.75x12x2@6-7. 2 minutes rest.

Weighted sit up: [email protected]. Supersetted with incline press.

[codgerus maximus]

Week 3 day 3, first leg day. Had to take it easy in the garage today, with temps pushing 100

Deadlift: 225x8x4@6. 3 minutes rest.

Walking lunge with 10 lb DBs: 10 (each leg) x3@6. 2.5 minutes rest.

Lying cable leg curl: 30x15x3@6-8. 2 minutes rest.

Reverse nordic: 8x3@6. 2 minutes rest.

Standing cable calf raise: 150x15x4@6. One minute rest.

Back extension: 12x1@6; 10x1@7. One minute rest.

Incline reverse crunch: 12x4@5-6. Supersetted with deadlift.

[codgerus maximus]

Week 3 day 2, a pull day

One-arm pull down; [email protected]. 3 minutes rest.

One-arm seated cable row: 70x8x4@7. 2.5 minutes rest.

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

Standing reverse cable fly: [email protected]. 2 minutes rest.

Behind-the-back cable curl: 32.5x15x2@6. 90 seconds rest.

Preacher cable curl: 40x15x2@8-9. 90 seconds rest.

Weighted sit up: 15x14x1@8; 15x10x1@9. Supersetted with pull down.

[codgerus maximus]

Week 3 day 1 of my PPL program. A push day today.

DB bench: 67.5 (each) x8x4@7-8. 3 minutes rest.

Seated DB press, no back support: 36.25 (each) x8x4@6-7. 3 minutes rest.

Standing cable fly, low to high: 27.5x15x3@6. 2 minutes rest.

Upright cable row: 65x15x3@7. 2 minutes rest.

DB skull crusher: 25 (each) [email protected]. 2 minutes rest.

Overhead cable triceps extension: [email protected]. 2 minutes rest.

Weighted sit up: 15x12x2@7; [email protected]. Supersetted with DB bench,