Codger's Quest

[gymdad150]

Week 2 day 1 on the BBM bodybuilding template, or, the banana hammock chronicles

....

Banana hammock chronicles...that's good.

I have a friend from the gym who has stepped over into the BB world. For the past year he has been working his ass off, and the results are amazing (of course it was all about how hard this guy was willing to work). He's a couple of weeks away from his first show and, of course, the obligatory banana hammock photos are out. You gotta be a brave person to step out on that stage.

[codgerus maximus]

Banana hammock chronicles...that's good.

I have a friend from the gym who has stepped over into the BB world. For the past year he has been working his ass off, and the results are amazing (of course it was all about how hard this guy was willing to work). He's a couple of weeks away from his first show and, of course, the obligatory banana hammock photos are out. You gotta be a brave person to step out on that stage.

I don't think I could ever get on stage, though Anne is joking that she's going to give me a spray tan. I'd probably inflict irreversible damage on the audience's visual cortices.

[codgerus maximus]

Week 2 Day 2 of the BH chronicles

Touch and go bench: [email protected] Three to four minutes rest.

DB fly: 100 (total weight) [email protected] Two to three minutes rest.

Seated BB press: [email protected] Three minutes rest.

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

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

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

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

Just realized today that I had misread the template's instructions for arm work. I should be doing it four times a week, not twice weekly, which I had been doing. Guns city, here I come!

[codgerus maximus]

Week 2 day 3

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

Hip thrusts: [email protected] Three minutes rest. I reduced the load on these a bit and held each rep at the top for a second or two.

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

Standing calf raise on step: 107.5x15x2. Two to three minutes rest.

Spider curl with DB: 27.5 (each)[email protected] Two to three minutes rest.

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

Hanging knee raise: two sets of 11 @RPE. Two minutes rest.

Ab wheel: two sets of 12, two minutes rest.

[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.

[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 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.

[gymdad150]

This heat and humidity is crazy...

At least your situation is "dry"

[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.

[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]8. Two to three 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 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 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 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 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.