Codger's Quest

[codgerus maximus]

Week 2 day 4

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

Seated cable row: [email protected] Three minutes rest.

DB bench supersetted with DB rear delt fly. Bench: 65 (each) [email protected]; delt fly: [email protected] Three minutes rest.

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

Single-arm DB preacher curl: [email protected] Two to three minutes rest

Single-arm overhead DB triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 3 day 1 on second block of the Bodybuilding template.

Safety bar squat, no belt: [email protected] Three to four minutes rest.

BB split squat: [email protected] Three minutes rest.

Standing single-leg extension: [email protected] Two to three minutes rest.

Seated BB calf raise: [email protected] Two minutes rest.

DB curl: 31.25 (each) [email protected] Two to three minutes rest.

Skullcrusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 3 day 2

Low-incline bench: [email protected] Three to four minutes rest.

DB fly: 112.5 (total) [email protected] Three minutes rest.

Press, no belt, supersetted with single-arm DB row. Press: [email protected]; row: [email protected]7. Three minutes rest.

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

Single-arm DB preacher curl: [email protected] Two to three minutes rest.

Single-arm overhead triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 3 day 3

Good morning: [email protected] Three minutes rest.

Deadlift, no belt: [email protected] Three to five minutes rest.

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

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

DB curl: 31.25 (each) [email protected] Two to three minutes rest.

Skull crusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 3 day 4

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

Seated cable row: [email protected] Three minutes rest.

DB bench supersetted with DB rear delt fly. Bench: 130 (total) [email protected] Fly: [email protected] Three minutes rest between supersets.

DB shrug: 135 (total) [email protected] Two minutes rest.

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

Overhead single-arm triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 4 day 1 of second block of the bodybuilding template

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

BB split squat, no belt: [email protected] Three to four minutes rest.

Single-leg extensions, standing: [email protected] Three minutes rest. The weird weight is from a single .625-pound washer. (Two of them weigh 1.25 pounds. They're perfect for micro-loading.)

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

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

Skull crusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 4 day 2

Low incline bench: [email protected] Four to five minutes rest.

DB fly: [email protected]; [email protected] Three to four minutes rest. I lowered the weight on these and did them at a 3-1 tempo.

Press, no belt, supersetted with one-arm DB row. Press: [email protected] Row: [email protected] Three minutes rest.

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

One-arm DB preacher curl: [email protected] Two to three minutes rest.

One-arm overhead DB triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 4 day 3

Good morning: [email protected] Three minutes rest.

Deadlift, no belt: [email protected] Four to five minutes rest.

Standing single leg curl: [email protected] Two to three minutes rest.

BB calf raise on step: [email protected]

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

Skull crusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 4 day 4

Wide-grip lat pull down: [email protected]; [email protected] Three to four minutes rest. After the first set I lowered the weight to get it down to RPE 8.

Seated row: [email protected] Three minutes rest.

DB bench supersetted with DB rear delt fly. Bench: 130 (total) [email protected]; fly: [email protected] Three minutes rest.

DB shrug: 140 (total) [email protected] Two to three minutes rest.

DB curl standing with upper arms pressed against a door: [email protected]; [email protected]; [email protected] These were interesting. I had been doing makeshift preacher curls by resting the back of my upper arm against the back of an adjustable bench in an upright position. But those never felt quite right. So today I decided to stand against a door in my garage so that my upper arms were pressed firmly against the door. The numbers show how that position affected the weight I used. All the sets were supposed to be for 15 reps at RPE 8.

Overhead one-arm DB triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 1 on the second block of the bodybuilding template

SSB, no belt: [email protected] Three to five minutes rest.

BB split squat: [email protected] Three minutes rest.

Single leg extension, standing: [email protected] Two to three minutes rest.

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

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

Skull crusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 2

Low incline bench: [email protected] Three to four minutes rest.

DB fly: [email protected] Three minutes rest.

Press, no belt, supersetted with one-arm DB row. Press: [email protected]; row: [email protected] Three minutes rest.

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

DB curl braced against wall: 17.5 (each)[email protected] Two to three minutes rest.

One-arm overhead DB triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 3

Good morning: [email protected] Three minutes rest.

Deadlift, no belt: [email protected]; [email protected] Phew, I don't have much love for these high-rep deadlifts. I dropped the weight on the last set but was still out of breath after the last rep.

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

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

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

Skull crusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 4

Pull up: [email protected]; [email protected] Couldn't quite manage a tenth rep on the fourth set. Four to five minutes rest.

Seated cable row: [email protected] Three minutes rest.

DB bench supersetted with DB rear delt fly. Bench: 130 (total) [email protected]; fly: [email protected] Three minutes rest.

DB shrug: 140 (total) [email protected] Two minutes rest.

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

One-arm overhead DB triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 6 day 1 on the second block of the bodybuilding template

SSB, no belt: [email protected] Three to four minutes rest.

BB split squat: [email protected] Three to four minutes rest.

Single-leg extension, standing: [email protected] Two to three minutes rest.

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

DB curl: 31.25 (each) [email protected]

Skull crusher: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 6 day 2

Low-incline bench: [email protected] Three to four minutes rest.

DB fly: [email protected] Three minutes rest.

Press, no belt, supersetted with one-arm DB row. Press: [email protected]; row: [email protected] Three minutes rest.

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

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

One-arm overhead triceps extension: [email protected] Two to three minutes rest.