Codger's Quest

[codgerus maximus]

The tinkering continues:

DB RDL: 60 (each) [email protected] Two minutes rest.

Cable straight-arm pull down: [email protected] Two minutes rest.

Close-grip cable pull down: [email protected] Two minutes rest.

Triceps rope pushdown: [email protected] One to two minutes rest.

Cable one-arm lateral raise: [email protected] One minute rest.

[codgerus maximus]

Okay, back to my full-body split program after a bit of curious tinkering.

Today:

DB Bulgarian split squat: 30 (each) [email protected] Two to three minutes rest. I switched from BB Bulgarians to the DB version because balancing the BB while on one leg felt kind of uncomfortable, and I didn't feel confident enough to load the bar with anything beyond 25 pounders. With the DB version I can do the movement with truly remarkable geezerly grace, control, and precision!

Seated DB press, no back support: 32.5 (each) [email protected]; [email protected] Two to three minutes rest. I dropped the weight a bit after the first set to make sure I could complete all the sets and reps.

Neutral grip lat pull down: [email protected]; [email protected]; [email protected], (to be precise). Two to three minutes rest.

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

DB incline curl; 21.25 (each) [email protected] One minute rest.

Weighted incline crunch: [email protected] One minute rest.

[codgerus maximus]

Basically repeating my third week on my full-body split.

Bench: [email protected] Three minutes rest.

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

DB lateral raise: 18.75 (each ) x [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]

A couple of days worth of workouts:

Friday:

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

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

Weighted dip: [email protected] Two minutes rest.

DB monkey shrug: 40 (each) [email protected] One minute rest.

Incline reverse crunch (or is it decline?): 10x4. One minute rest.

Today:

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

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

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

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

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

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

[codgerus maximus]

Week 3 redux day 5

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

Incline DB bench: 48.75 (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: 26.25 (each) [email protected] One to two minutes rest.

Cable triceps rope press down: [email protected] One to two minutes rest.

[codgerus maximus]

Missed a couple of workouts because of a colonoscopy appointment

Today:

Pull up, overhand: [email protected] Three minutes rest.

DB RDL: 70 (each) [email protected] Two minutes rest.

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

Cable upright row with rope attachment: [email protected] One to two minutes rest.

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

[codgerus maximus]

Today's workout:

BB press: [email protected] Three minutes rest.

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

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

Rear delt cable fly: [email protected] Two minutes rest.

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

DB shrug: [email protected] One to two minutes rest.

[codgerus maximus]

Wrapping up this week's disrupted schedule:

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

Low-incline DB bench: 48.75 (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.

Single-arm preacher curl (used a swiss ball to support my arm since I don't have a preacher curl attachment): [email protected] 90 seconds rest.

Triceps rope press down: [email protected] 90 seconds rest.

[codgerus maximus]

Started the second block of my full-body split today.

Belt squat: [email protected] Two to three minutes rest. I'm avoiding BB squats for a while and doing belt squats and Bulgarian split squats instead. The belt squats are interesting--the toughest part of the movement is getting the dead weight off the floor. It's like doing a pin squat, starting from the bottom position.

Seated DB press without back support: 35 (each) [email protected] Two to three minutes rest.

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

Seated single-leg cable curl: [email protected]; [email protected] One to two minutes rest.

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

[codgerus maximus]

Week 5 day 2 on my full-body split

Bench: [email protected] Three minutes rest.

Chest-supported DB row: 51.25 (each) [email protected] Two to three minutes rest.

Standing cable single-leg extension: [email protected] One to two minutes rest.

Single leg cable calf raise: [email protected] One to two minutes rest.

Hanging knee raise, 4 sets: 15, 12, 10, 10. Two minutes rest.

One-arm cable lateral raise: [email protected] One minute rest.

[codgerus maximus]

Week 5 day 3

RDL with straps: [email protected]: [email protected]; [email protected] Two to three minutes rest. I did these slowly, touching the plates to the floor with each rep so I could get a good hamstring stretch.

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

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

DB skull crusher: 25 (each) [email protected] Two minutes rest.

Adductor cable raise: [email protected] 60 to 90 seconds rest.

Abductor cable raise: [email protected] 60 to 90 seconds rest.

[codgerus maximus]

Week 5 day 4

BB standing press: [email protected] Three to four minutes rest.

DB Bulgarian split squat: 25 (each) [email protected] Three minutes rest.

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

EZ bar curl: [email protected]; [email protected] One to two minutes rest.

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

[codgerus maximus]

Week 5 day 5

Pendlay row: [email protected]; [email protected] Two to three minutes rest. I mistakenly loaded the bar for the first set with 20 extra pounds.

DB bench: 60 (each) [email protected] Two to three minutes rest

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

Lat prayer: [email protected]? [email protected]? Two to three minutes rest. First time doing these so I'm not quite sure what the what load is yet.

Cable triceps press down: [email protected] Two minutes rest.

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

[codgerus maximus]

Week 6, day 1 on the second block of my bodybuilding split.

Belt squat: [email protected] Three minutes rest.

Seated DB press, no back support: 36.25 (each) [email protected] Three minutes rest.

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

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

DB hammer curl: 22.5 (each) [email protected] One to two minutes rest.

[codgerus maximus]

Week 6 day 2

BB bench: [email protected] Three minutes rest.

Chest supported DB row: 52.5 (each) [email protected] Two to three minutes rest.

Standing cable single leg extension: [email protected] 90 seconds rest.

Standing single-leg cable calf raise: [email protected] 90 seconds rest.

Hanging knee raise: 15 reps, 12, 12, 10. 90 seconds rest.

One-arm cable lateral raise: [email protected] 90 seconds rest.