Codger's Quest

[codgerus maximus]

Week 2 day 2

Bench, touch and go: [email protected] Three to four minutes rest.

DB fly: 97.5 (total) [email protected] Three minutes rest.

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

BB row: [email protected] Three minutes rest.

Upright row: [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.

[gymdad150]

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!

Fingers crossed, I think I've turned a corner for the better...but there have been false dawns before. Let's see how this block ends, and then I'll pass judgement.

[codgerus maximus]

Fingers crossed, I think I've turned a corner for the better...but there have been false dawns before. Let's see how this block ends, and then I'll pass judgement.

As long as we keep trending upwards, even in a sawtooth pattern...


Today: Week 2 day 3

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

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

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

Standing BB 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 2 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: 58.75 (each) [email protected] Three to four minutes rest.

DB 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.

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

[codgerus maximus]

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] 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.

[codgerus maximus]

Week 3 day 2

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

DB fly: [email protected] Three minutes rest.

Seated 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: 27.5 (each) [email protected] Two to three minutes rest.

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

[codgerus maximus]

Week 3 day 3

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

Hip thrust: [email protected] Three to four 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 triceps extension with EZ curl bar: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 3 day 4

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

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

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

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

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

DB spider/hammer curls: [email protected], close to 9 by the last set. Two to three minutes rest

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

[codgerus maximus]

Week 4 day 1 on the Bodybuilding template, aka the banana hammock chronicles:

High-bar squat: [email protected] Four minutes rest.

Belt squat: [email protected] Three to four minutes rest. I realized after finishing these that I was only supposed to do 10 reps @RPE 8.
Single-leg extension: 23.125 x [email protected] Three minutes rest. (Using .625-pound washers to micro-load these.)

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.

Felt a bit tired today--got my Covid booster yesterday and had a mild reaction to it. Didn't sleep much, a bit run down and weak during today's workout. Feeling better now.

[codgerus maximus]

Week 4 day 2

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

DB fly: 105 (total) [email protected] Three to four minutes rest.

Seated 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 with hammer grip: [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 to four minutes rest. Almost touched the floor with each rep.

Hip thrust: [email protected] Three minutes rest.

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

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

BB curl: 67,[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

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

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

DB bench: 62.5 (each) [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 with 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 on the first block of the 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: [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.

[codgerus maximus]

Week 5 day 2

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

DB fly: 107.5 (total) [email protected] Three to four 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, 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 3

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

Hip thrust: [email protected] Three to four 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.