Codger's Quest

[codgerus maximus]

Week 6 day 3

RDL with straps: [email protected]: [email protected]; [email protected] Two to three minutes rest.

Weighted neutral-grip pull up: [email protected]; [email protected] 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] One minute rest.

Abductor cable raise: [email protected] One minute rest.

[codgerus maximus]

A couple of workouts to post.

Yesterday:

BB press: [email protected] Three minutes rest.

DB Bulgarian split squat: 25 (each) [email protected] Two to three minutes rest. These are killers for me--legs felt wobbly after finishing the last set.

One-arm incline cable fly: [email protected] Two to three minutes rest.

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

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


Today:

Pendlay row: [email protected] Two to three minutes rest.

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

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

Lat prayer: [email protected] One to two mninutes rest.

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

Decline crunch: 10x1; 8x3. One to two minutes rest.


Peace and PRs to all!

[codgerus maximus]

Started the next two-week block of my 5-day split program

Belt squat: [email protected] Three minutes rest. Instead of starting these from the floor, I put the loading pin on top of a few cinder blocks so I could begin the movement from the top. Much more manageable!

DB seated press, no back support: 36.25 (each) [email protected]; [email protected] (amrap set). Three minutes rest.

Neutral grip cable pull down: [email protected]; [email protected]; [email protected]; [email protected] (amrap set). I underestimated my RPE's today for this. I'll probably go with 125 next week.

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

DB hammer curl: 32.5 (each) [email protected]; [email protected] (amrap set). 90 seconds rest.

[codgerus maximus]

Week 7 day 2

Bench: [email protected] Three minutes rest.

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

Standing single-leg extension (cable): [email protected]; [email protected] (amrap set). 90 seconds rest.

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

Hanging knee raise: 12, 8x3. 90 seconds rest.

One-arm cable lateral raise: [email protected]; [email protected] (amrap set) 90 seconds rest.

[codgerus maximus]

Week 7 day 3

RDL with straps: [email protected]; [email protected]; [email protected] Three minutes rest. I did these very slowly, touching the plates to the floor with each rep to get a good stretch in the old hamstrings.

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

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

DB skull crusher: 25 (each) [email protected] 1.5 to 2 minutes rest.

Cable adductor raise: [email protected]; [email protected]; [email protected] 90 seconds rest.

Cable abductor raise: [email protected] 90 seconds rest.

[codgerus maximus]

Week 7 day 4

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

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

One-arm incline cable fly: [email protected]; [email protected] (amrap set) Two minutes rest.

Cable EZ bar curl: [email protected]; [email protected] (more or less an amrap set) 90 seconds rest.

BB seated calf raise: [email protected]; [email protected]; [email protected] 60 to 90 seconds rest.

[codgerus maximus]

Week 7 day 5

Pendlay row: [email protected]; [email protected] (amrap set). Two to three minutes rest.

DB bench: 60 (each) x [email protected] Three minutes rest. Last set was amrap.

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

Lat prayer: [email protected]; [email protected] (amrap). 90 seconds to two minutes rest.

Overhead cable triceps extension: [email protected]; [email protected] (amrap). 90 seconds to two minutes rest.

Decline crunch: 9x3; 8x1. 90 seconds rest.

Happy '23!

[codgerus maximus]

Week 8 day 1 on my 10-week bodybuilding program

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

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

Neutral-grip lat pull down: [email protected]; [email protected] (amrap set). Two to three minutes rest.

Seated single-leg curl: [email protected] 90 seconds rest.

DB hammer curl: 32.5 (each) [email protected] 1.5 to 2 minutes rest.

[codgerus maximus]

Week 8 day 2

Bench: [email protected] Three to four minutes rest.

Chest-supported DB row: 57.5 (each) [email protected]; [email protected] (amrap set). Three minutes rest

Standing cable single-leg extension: [email protected]; [email protected] (amrap). 90 seconds rest.

Single leg cable calf raise: [email protected] 90 seconds rest.

Hanging knee raise: 12, 9, 8x2. 90 seconds rest.

One-arm cable lateral raise: [email protected]; [email protected] (amrap) 90 seconds rest.

[codgerus maximus]

Week 8 day 3

RDL, with straps: [email protected]; [email protected] Two to three minutes rest.

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

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

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

Cable adductor: [email protected] One minute rest.

Cable abductor: [email protected] One minute rest.

My weight these days is about 172 first thing in the morning; body fat somewhere between 13 and 15 percent, assuming my aging digital scale is anywhere close to accurate. In addition to weights I've been running 2 to 3 miles twice a week, and taking short brisk (4 mph) walks on our treadmill on most days.

[codgerus maximus]

Week 8 day 4

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

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

Incline one-arm cable fly: [email protected]; [email protected] (amrap set).

Cable EZ curl: [email protected]; [email protected] (amrap set). 90 seconds rest.

Seated BB calf raise: [email protected]; [email protected]; [email protected] 60 to 90 seconds rest.

[codgerus maximus]

Week 8 day 5

Pendlay row: [email protected]; [email protected] Two to three minutes rest.

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

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

Lat prayer: [email protected]; [email protected] 90 seconds rest.

Overhead cable triceps extension: [email protected]; [email protected]

Decline crunch: 10 reps, 9, 9, 8. 90 seconds rest.

[codgerus maximus]

Week 9 day 1 on my 10-week full- body bodybuilding journey.

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

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

One-arm DB row: [email protected]; [email protected] Two to three minutes rest.

DB incline fy: 20 (each) [email protected]; [email protected] Two minutes rest.

Cable crunch: [email protected]; [email protected]; [email protected] One to two minutes rest. Took me a couple of sets to zero in on the right weight for these.

[codgerus maximus]

Week 9 day 2

RDL with straps: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Bench: [email protected] Three minutes rest.

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

EZ bar cable curl: [email protected] 90 seconds rest.

Cable calf raise: [email protected] 90 seconds rest.

[codgerus maximus]

Week 9 day 3

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

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

Overhead cable triceps extension, drop sets: [email protected]; 35x8x1; 30x8x1. No rest.

DB lateral raise: 20 (each) [email protected] 90 seconds rest.

Lying cable leg curl: [email protected] 90 seconds to 2 minutes rest.