Codger's Quest

[codgerus maximus]

Week 5 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 extensions: [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 5 day 2

Touch and go bench: [email protected] Four to five minutes rest.

DB fly: 107.5 (total) [email protected]; [email protected] Three to four minutes rest. I adjusted the weight after the first two sets so that I could do the movement more slowly.

Seated BB press: [email protected]; [email protected] Three minutes rest. Failed the last rep of the third set. Once again I blame the 90+ heat in the garage.

BB row: [email protected] I tried doing these slowly with about a two-count squeeze at the top of the movement, rather than my usual fast-as-possible row, with some hip hitching. Lowered the weight to 120 for the last 2 sets of 10 and did the reps as strictly as possible, pausing and squeezing my upper back at the top of each rep.

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

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

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

[codgerus maximus]

Week 5 day 3

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

Hip thrust: [email protected] Three to four minutes rest.

Lying 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.

Hanging knee raise: [email protected] Two to three minutes rest.

Ab wheel from knees: [email protected] Two to three minutes rest

[codgerus maximus]

Week 5 day 4

Pull-up with 5 pounds around waist: [email protected] Four to five minutes rest.

T-bar row: [email protected] Four minutes rest.

DB bench: 127.5 (total) [email protected] Three minutes rest.

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

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

Spider curl with DBs: 26.25 (each) [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 6 day1--last week of the first block of the bodybuilding template

High bar squat, no belt: [email protected] Four to five minutes rest.

Belt squat: [email protected] Four to five minutes rest.

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

Seated BB calf raise: [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.

I'll be on the road for a couple of weeks starting on Saturday, driving across country to pick up a niece in Brooklyn then drive her to Oberlin college in Ohio. So I'll be doing a lot of body weight exercises in hotel rooms....

[codgerus maximus]

Week 6 day 2

Touch and go bench: [email protected] (well, last set felt like a 9). Four to five minutes rest.

DB fly: 95 (total) [email protected] Three to four minutes rest.

Seated press: [email protected] (last set also felt like a 9 or 9.5). Three minutes rest.

BB row: [email protected] Three minutes rest.

Upright BB row: [email protected] Three minutes rest.

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

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

[codgerus maximus]

Week 6 day 3

RDL with straps: [email protected] Four to five minutes rest.

Hip thrust: [email protected] Four to five minutes rest.

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

BB 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] Two to three minutes rest.

[codgerus maximus]

Week 6 day 4, last day of first block of the bodybuilding template

Pull-up with 5 pounds around waist: [email protected] Four to five minutes rest.

T-bar row: [email protected] Four to five minutes rest.

DB bench: 127.5 (total) [email protected]; [email protected] Three minutes rest. Couldn't quite manage the 12th rep of the last set.

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

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

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

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

I enjoyed this first block of the bodybuilding template. Maybe later I'll make some tape measurements to see if my puny frame has changed at all. I'll be on a road trip for two weeks. I'm packing some bands and some rubber tube resistance contraptions: an old lifeline gym that has been in my closet for the last 30 years: https://www.youtube.com/watch?v=z2KELE2wTmg Also packing a power push-up system from the same company: https://www.lifelinefitness.com/products/power-pushup-plus

I'm planning to get some hotel room workouts in 3 times a week while I'm away, plus as much walking as I can manage.

[codgerus maximus]

Home now after a three-week road trip from New Mexico to Brooklyn and back. I managed to get in a few workouts with my resistance tubes so I wasn't completely inactive but I think I'll need two or three weeks to get back to where I was. I'm going to repeat the first block of the bodybuilding template and then continue with the second and third blocks. So I'll be in bodybuilding mode for the next 18 weeks. Can I become a shredded geezer? A yoked sexagenarian? Didn't quite maintain my calorie balance on the road so I'm down to 175 now, a loss of about two pounds.

Today's workout:

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

Belt squat: [email protected]; [email protected]; [email protected] Three minutes rest.

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

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

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

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

[codgerus maximus]

Day 2 week 1 on the first block of the bodybuilding template

Touch and go bench: [email protected]; [email protected]; [email protected] Four minutes rest.

DB fly: 85 (total) [email protected]; [email protected]; [email protected] Three to four minutes rest.

'Seated press: [email protected]; [email protected]; [email protected] Three minutes rest.

BB row: [email protected]; [email protected]; [email protected] Doing these in a very controlled way, pausing and squeezing upper back muscles at the top, lowering slowly. Three minutes rest.

Upright BB row: [email protected]; [email protected]; [email protected] Three minutes rest.

DB spider curl: 20 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

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

[codgerus maximus]

Day 3 week 1

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

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

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

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

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

EZ bar overhead triceps extension: [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 1 day 4

Lat pull down: [email protected]; [email protected]; [email protected] Three minutes rest.

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

DB bench: 55 (each) [email protected]; [email protected]; [email protected] Three minutes rest.

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

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

DB spider curl: 21.25 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 2 day 1 on the bodybuilding template

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

Belt squat: [email protected] Three minutes rest.

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

Seated BB 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.

[gymdad150]

Is your body weight going back up after the road trip? I find it very hard to eat enough to maintain weight when on the road.

[codgerus maximus]

Is your body weight going back up after the road trip? I find it very hard to eat enough to maintain weight when on the road.

I have the same problem. It looks like my weight is going up a bit. I'll see if I can hold it between 175 and 177, and see how that goes. Looks like your training is going well!