Codger's Quest

[gymdad150]

Overhead Triceps Ext with the EZ Curl Bar

I thought I was taking my life in my hands with LTEs...

[codgerus maximus]

I thought I was taking my life in my hands with LTEs...

I nee a skull and crossbones emoji here.

Well, if I don't post for a while you'll know I overdid it with the overhead skull crushers...

[codgerus maximus]

Week 5 day 4

Wide-grip lat pull down: 115x10x3@8. Three minutes rest.

T-bar row: 137.5x12x4@8. Three minutes rest.

DB bench: 127.5 (total) x12x3@8. Three minutes rest.

DB lateral raise: 17.5x15x3@8. Two to three minutes rest.

BB shrug: 165x10x3@7. Two minutes rest.

Spider curl with hammer grip: 25x15x3@8. Two to three minutes rest.

Triceps rope press down; 55x15x3@8. Two to three minutes rest.

[codgerus maximus]

Week 5 day 1, first block of bodybuilding template

High-bar squat, no belt: 195x10x3@8. Three to four minutes rest.

Belt squat: 270x10x3@7. Three to four minutes rest.

Single leg extension, standing: 15x12x4@7. Three minutes rest.

Seated BB calf raise: 245x12x2@7; [email protected]. I was supposed to do four sets at RPE 8 but these felt light today, which was nice.

BB curl: 68.75x12x3@8. Two to three minutes rest.

Overhead triceps extension with EZ curl bar: 66.25x12x3@7. Two to three minutes rest.

[codgerus maximus]

Week 5 day 2

Bench, touch and go: 155x10x3@8. Four minutes rest.

DB flys: 107.5 (total) x12x4@8. Three minutes rest.

Seated BB press: 86.25x10x3@8. Three minutes rest.

BB row: 130x10x3@8. Three minutes rest.

Upright BB row: 61.25x12x3@7. Two to three minutes rest.

Spider curls, hammer grip: 25x15x3@8. Two to three minutes rest.

Triceps rope press down: 56.25x15x3@8. Two to three minutes rest.

[codgerus maximus]

Week 5 day 3

RDL with straps: 245x10x3@7. Three minutes rest.

Hip thrust: 220x10x3@8, Three minutes rest.

Single leg curl: 16.25x12x4@8. Three minutes rest.

BB calf raise on step: 145x15x3@7. Two minutes rest.

BB curl: 68.75x12x3@8. Two to three minutes rest.

Overhead triceps extension with EZ curl bar: 67.5x12x3@7. Two to three minutes rest.

[codgerus maximus]

Week 5 day 4

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

T-bar row: 140x12x4@8. Three to four minutes rest.

DB bench: 130 (total) x12x3@8. Three minutes rest.

DB lateral raise: 17.5x15x3@8. Two to three minutes rest.

BB shrug: 170x10x3@7. Two to three minutes rest.

Spider curl, hammer grip: 25x15x3@8. Two to three minutes rest.

Triceps rope press down: 56.25x15x3@8. Two to three minutes rest.

Today wrapped up the first block of the bodybuilding template. I'll start the second six-week block next week.

[codgerus maximus]

Week 1 day 1 on second block of the bodybuilding template

Safety squat bar, no belt: 155x8x1@5; 185x8x1@7; 195x8x1@8. Three minutes rest.

BB split squat: bodyweight x10x1@5; empty bar x10x1@6; 65x10x1@7. Three minutes rest. Just feeling my way into these.

Single leg extension: 20x12x1@6; 22.5x12x1@7; 25x12x1@8. Two to three minutes rest.

Seated BB calf raise: 225x12x1@5; 235x12x1@6; [email protected]. Two minutes rest.

DB curl: 25x12x1@6; 27.5x12x1@7; 30x12x1@8. Two to three minutes rest.

Denogginizers (skull crushers): 50x12x1@6; 55x12x1@7; 60x12x1@8. Two to three minutes rest.

[codgerus maximus]

Week 1 day 2

Low incline bench: 115x8x1@6; 120x8x1@7; 125x8x1@8. Three minutes rest.

DB fly; 100x12x1@6; 105x12x1@7; 110x12x1@8. Three minutes rest.

Overhead press, supersetted with single-arm DB row:
Press: 70x10x1@6; 75x10x1@7; 80x10x1@8; DB row: 50x10x1@6; 55x10x1@7; 57.5x10x1@8. Three minutes rest between supersets.

DB front raise: 10x12x1@5; 15x12x1@6; [email protected]. Two to three minutes rest.

Single-arm DB preacher curl: 15x15x1@6; 17.5x15x1@7; 20x15x1@8. Two to three minutes rest.

Single-arm overhead DB triceps extension: 25x15x1@6: 27.5x15x1@7; 30x15x1@8. Two to three minutes rest.

[HEALTHYMAN]

Hi good people?Been struggling with this format of training https://shrinke.me/6ognkp9.Is it helpful?

[codgerus maximus]

Week 1 day 3

Good mornings: 135x8x1@6; 145x8x1@7; 155x8x1@8. Three minutes rest.

Deadlifts, no belt: 235x10x1@5; 245x10x1@6; 255x10x1@7. Three minutes rest. My first deadlifts in months--I think the long break from doing heavy deads has been good for me. Some nagging aches have vanished.

Single leg curl: 16.25x12x1@6; 16.8x12x1@7; 17.5x12x1@8. Three minutes rest.

Barbell calf raise on step: 140x15x1@6; 145x15x1@7; 150x15x1@8. Two minutes rest.

DB curl: 26.25x12x1@6; 28.75x12x1@7; 31.25x12x1@8. Two to three minutes rest.

Skull crushers: 52.5x12x1@6; 57.5x12x1@7; 62.5x12x1@8. Two to three minutes rest.

[codgerus maximus]

Week 1 day 4

Wide-grip lat pull down: 100x10x1@6; 105x10x1@7; 110x10x1@8. Three minutes rest.

Seated cable row: 50x12x1@5; 90x12x1@8; [email protected]. Three minutes rest. First time doing these. Next week I'll probably go with 90 as my RPE 8 set.

DB bench: 60 (each DB) x12x1@6; 62.5x12x1@7; 65x12x1@8. Three minutes rest.

Bent-over DB rear delt fly: 10 (each) x15x1@5; 15x15x1@6; 17.5x15x1@7. Two to three minutes rest.

DB shrug: 60 (each) x10x1@6; 62.5x10x1@7; [email protected]. Two to three minutes rest.

Single-arm DB preacher curl: 16.25x15x1@6; 18.75x16x1@7; [email protected]. Two to three minutes rest.

Overhead single-arm DB triceps extension: 27.5x15x1@6; 30x15x1@7; 32.5x15x1@8. Two to three minutes rest.

[codgerus maximus]

Week 2 day 1 on Block 2 of the Bodybuilding template:

Safety Bar Squat, no belt: 190x8x4@7. Three to four minutes rest.

BB split squat, no belt: 75x10x3@8. Three to four minutes rest.

Standing single leg extensions: 10x12x3@8. Three minutes rest.

BB seated calf raise: 255x12x4@8. Two to three minutes rest.

DB curl: 31.25x12x4@8. Two to three minutes rest.

Skull crusher: 62.5x12x4@8. Two to three minutes rest.

[codgerus maximus]

Week 2 day 2

Low-incline bench: 122.5x8x4@7. Three minutes rest.

DB fly: 112.5 (total) x12x4@8. Three minutes rest.

Press, no belt, supersetted with single-arm DB row. Press: 80x10x3@8; DB row: 58.75x10x3@7. Three minutes rest.

Front DB raise: 20x12x3@8. Two to three minutes rest.

Single-arm DB preacher curl: 22.5x15x3@8. Two to three minutes rest.

Single-arm overhead triceps extension: 32.5x15x3@8. Two to three minutes rest.

[codgerus maximus]

Week 2 day 3

Good morning: 150x8x3@8. Three minutes rest.

Deadlift, no belt: 265x10x3@7. Three to four minutes rest.

Standing single leg curl: 10x12x3@7. Three minutes rest.

BB calf raise on step: 155x15x4@8. Two to three minutes rest.

DB curl: 31.25 (each) x12x4@8. Two to three minutes rest.

Skull-crusher: 62.5x12x2@? 55x12x2@8. With the first two sets I think I was using too much of a pull-over motion instead of really isolating the triceps, so I dropped a few pounds for the last two sets.