Codger's Quest

[codgerus maximus]

Winging it a bit for my last two workouts as I transition to a bodybuilding split next week.

Friday:

BB Bulgarian split squat: empty bar x8x2; 55x8x2. Two to three minutes rest. I've never done Bulgarian split squats with a barbell before. Getting set up on one leg is a little tricky.

CG bench: [email protected] Three minutes rest.

Weighted dip: [email protected] Three minutes rest.

Weighted neutral grip pull up with ten pounds: [email protected] Three minutes rest.

DB shrug: [email protected] Two minutes rest.

Today:

Chest-supported DB row: [email protected] Two to three minutes rest.

Low-incline DB bench: [email protected]; [email protected] Two to three minutes rest.

Standing cable leg extension: [email protected] Two minutes rest.

BB hip thrust: [email protected]; [email protected] Two minutes rest.

Cable curl: [email protected] One to two minutes rest.

Triceps rope press down: [email protected]; [email protected] One to two minutes rest.

[codgerus maximus]

Starting a 5 days per week bodybuilding program today.

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

Seated DB press, no back support: 35 (each) [email protected]; [email protected] Two to three minutes rest.

Neutral grip lat pull down: [email protected]; [email protected] Two to three minutes rest.

Lying cable leg curl: [email protected] One to two minutes rest.

DB curl: 25 (each) [email protected]; [email protected] One to two minutes rest.

Decline crunch: [email protected] One to two minutes rest

[codgerus maximus]

Week 1 day 2

Bench, touch and go: [email protected]; [email protected] Two to three minutes rest.

T-bar row: [email protected]; [email protected] Two to three minutes rest.

DB lateral raise: 15 (each) [email protected]; [email protected] One to tow minutes rest.

Seated calf raise: [email protected]; [email protected] One to two minutes rest.

Overhead cable triceps extension: [email protected] One to two minutes rest.

[codgerus maximus]

Two day's worth of workouts to post:

Week 1 day 3:

Neutral grip pull up, unweighted: [email protected] Three minutes rest.

Deadlift: [email protected]; RDL: 275x6x1. Even though I went pretty light today my left hamstring started feeling a bit off on the third set, so I switched to an RDL, which I think I'll do for a while instead of deadlifts.

Weighted dip: [email protected]; [email protected] Two to three minutes rest.

DB monkey shrug (look them up!): [email protected] One to two minutes rest.

Reverse incline crunch; [email protected] One to two minutes rest.

Day 4:

Press: [email protected]; [email protected] Two to three minutes rest. Another injury (very sore left forearm) forced me to go kind of light on these too.

Belt squat: [email protected] Two to three minutes rest.

Standing cable fly: [email protected] Two minutes rest.

Standing rear delt fly: [email protected] Two minutes rest.

Cable calf raise: [email protected] One minute rest.

DB shrug: 65 (each) [email protected] One minute rest.

[codgerus maximus]

Week 1 day 5

Chest-supported DB row: 45 (each) [email protected]; [email protected] Two to three minutes rest.

Low-incline DB press: 45 (each) [email protected] Two to three minutes rest.

Cable leg extension: [email protected] Two minutes rest.

BB hip thrust: [email protected] Two minutes rest.

DB spider curl: 25 (each) [email protected] One to two minutes rest.

Triceps cable press down: [email protected] One to two minutes rest.

[codgerus maximus]

Week 2 day 1 on my new bodybuilding split

Bulgarian split squat with barbell: [email protected] Two to three minutes rest. Balance is still a bit challenging with the barbell and only one foot on the floor.

Seated DB press, no back support: 30 (each) [email protected] Two to three minutes rest.

Lat pull down: [email protected] Two to three minutes rest.

Cable leg curl: [email protected] One to two minutes rest.

Incline DB curl: 20 (each) [email protected] One to two minutes rest.

Decline crunch: [email protected] One to two minutes rest.

[codgerus maximus]

Week 2 day 2

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

T-bar row: [email protected] Two to three minutes rest.

DB lateral raise: 17.5 (each) [email protected] 90 seconds rest.

Seated BB calf raise: [email protected] One minute rest.

Overhead cable triceps extension: [email protected] One minute rest.

[codgerus maximus]

Week 2 day 3

Weighted neutral-grip pull up: [email protected] Two to three minutes rest.

RDL: [email protected]? Two to three minutes rest. These felt light but I'm taking it easy until my left hamstring feels normal.

Weighted dip: [email protected] Two to three minutes rest.

DB monkey shrug: 32.5 (each) [email protected] One minute rest.

Reverse crunch: [email protected] One minute rest.

[codgerus maximus]

Week 2 day 4

Press, no belt; [email protected] Two to three minutes rest.

Belt squat: [email protected] Two to three minutes rest

Standing cable chest fly: [email protected] Two minutes rest.

Standing reverse delt fly: [email protected] 90 seconds restl.

Standing BB calf raise: [email protected] One minute rest.

DB shrug: 70 (each) [email protected] One minute rest.

[codgerus maximus]

Week 2 day 5

Chest-supported DB row: 50 (each) [email protected] Two to three minutes rest.

Low-incline DB bench: 47.5 (each) [email protected] Two to three minutes rest.

Cable leg extension: [email protected] One to two minutes rest.

BB hip thrust: [email protected] One to two minutes rest.

DB spider curl: [email protected] One minute rest.

Triceps press down: [email protected] One minute rest.

[codgerus maximus]

Week 3 day 1 on my bodybuilding split

BB Bulgarian split squat: [email protected]; [email protected] Two to three minutes rest. I'm starting to feel a bit more comfortable with these.

Seated DB press, no back support: 31.25 (each) [email protected] Two to three minutes rest.

Cable lat pull down: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Cable leg curl: [email protected] 90 seconds rest.

Incline DB curl: [email protected] 90 seconds rest.

Decline crunch: unweighted [email protected]; holding 5-pound plate [email protected]; with 10 pounds [email protected] 90 seconds rest.

[codgerus maximus]

Week 3 day 2

Bench: [email protected]; [email protected]; [email protected] Three minutes rest. I might have been able to make the 6th rep of the last set but I didn't want to risk failing so I stopped at 5.

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

DB lateral raise: 17.5 (each) [email protected] One minute rest.

Seated BB calf raise: [email protected] One minute rest.

Overhead cable triceps extension: [email protected] One minute rest.

[codgerus maximus]

Week 3 day 3

Weighted neutral-grip pull up: [email protected] Three minutes rest.

RDL: [email protected]; [email protected]; [email protected] Two to three minutes rest. I used straps for the last three sets. I'm avoiding regular deadlifts for a while, trying to strengthen my hamstrings...

Weighted dip: [email protected] Two to three minutes rest.

DB monkey shrug: 35 (each) [email protected]; [email protected] One minute rest.

Incline reverse crunch [email protected] One minute rest.

[codgerus maximus]

Week 3 day 4

BB press, no belt: [email protected] Two to three minutes rest.

Belt squat: [email protected] Two to three minutes rest.

Standing cable fly: [email protected] One to two minutes rest.

Standing reverse fly: [email protected]2-8. One to two minutes rest.

Standing cable calf raise: [email protected] One minute rest.

DB shrug: 75 (each) [email protected] One minute rest.

[codgerus maximus]

Still tinkering with my foray into bodybuilding. I'm trying an interactive android app called Push developed by a trainer named Joe Delaney. Today's workout:

DB bench: 65 (each ) [email protected] Three minutes rest.

One-arm cable lat pull down: [email protected] Three minutes rest.

Standing cable chest fly: [email protected] One minute rest.

Straight-arm cable pull down: [email protected] One minute rest.

DB LTE: 25 (each ) [email protected] One minute rest for first three sets, 90 seconds to 2 minutes for last two.