Codger's Quest

[codgerus maximus]

Week 2 day 3

Neutral-grip pull up wearing 12.5-lb weight vest: [email protected]. Three to four minutes rest.

RDL with straps: 230x6x4@?? Two to three minutes rest. Still going relatively light with these.

Dips with 32.5-lb weight vest: [email protected]. Three minutes rest.

Cable upright row: 46.25x12x3@7. 90 seconds rest.

Incline reverse crunch: 10x4@6-8. 90 seconds rest.

[codgerus maximus]

Week 2 day 4

BB press: 101.25x6x4@7-8. Three minutes rest.

Belt squat: 210x12x4@7-8. 2.5 minutes rest.

Standing cable fly: [email protected]. 90 seconds rest.

Standing cable rear delt fly: 23.75x15x3@6-7. 90 seconds rest.

Standing cable calf raise: 120x15x3@6-7. 90 seconds rest.

DB shrug: 76.25 (each) x 12x3@8. 90 seconds rest.

[codgerus maximus]

Week 2 day 5, wrapping up the first block of my second run of this program.

Chest-supported DB row: 56.25 (each) [email protected]. 2.5 to 3 minutes rest.

Incline DB press: 47.5 (each) x12x3@7-8. 2.5 to 3 minutes rest.

Cable leg extension: 52.5x12x4@7. 90 seconds rest.

BB hip thrust: [email protected]. 90 seconds rest.

EZ bar preacher curl with swiss ball as arm support: [email protected]; 40x15x1@8. 90 seconds rest.

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

[codgerus maximus]

Week 3 day 1

Bulgarian split squat: 45-pound weight vest x8x1@7; weight vest plus two 10-lb DBsx8x[email protected]; weight vest plus two 15-lb DBsx8x1@8. Three minutes rest.

Seated DB press, no back support: 33.75 (each) x12x4@7-8. Three minutes rest.

Neutral-grip lat pull down: 130x12x3@7-8. Three minutes rest.

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

Behind-the-back cable curl: [email protected]. 90 seconds rest.

Decline crunch: 15x2@8; 14x1@8. 90 seconds rest. I flattened the bench for the last set.

[codgerus maximus]

Week 3 day 2

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

Land-mind t-bar row: 167.5x8x4@7-8. Two to three minutes rest.

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

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

Overhead cable triceps extension: [email protected]. 90 seconds rest.

[codgerus maximus]

Week 3 day 3

Neutral-grip pull up with 12.5-lb weight vest: [email protected]. Four to five minutes rest.

RDL with straps: 240x6x4@?? Two to three minutes rest.

Dips with 35-lb weight vest: [email protected]. Two to three minutes rest.

Cable upright row: 47.5x12x3@6-7. 90 seconds rest.

Reverse crunch: 10x4@6-8. 90 seconds rest.

[codgerus maximus]

Week 3 day 4

BB press: 102.5x6x4@7-8. Three to four minutes rest.

Belt squat: 215x12x4@7-8. Two to three minutes rest.

Standing cable fly: 60x15x3@6-7. 90 seconds rest.

Standing rear delt fly: 26.25x15x3@7. 90 seconds rest.

Standing cable calf raise: 120x15x1@6; 125x15x2@7. 90 seconds rest.

DB shrug: 77.5 (each) x12x3@7-8. 90 seconds rest.

[codgerus maximus]

Week 3 day 5

Chest-supported DB row: 57.5 (each) x12x4@7-9. Three minutes rest.

Incline DB press: 48.75 (each) [email protected]; [email protected]. Two to three minutes rest. Guess I ran out of gas on that last set.

Cable leg extension: 55x12x4@7. 90 seconds rest.

BB hip thrust: 180x10x3@7. 90 seconds rest.

EZ bar preacher curl; 40x15x2@8. 90 seconds rest.

Triceps rope press down: 37.5x15x2@7-8. 90 seconds rest.

[codgerus maximus]

Week 4 day 1

Bulgarian split squat with 45-pound weight vest and DBs: 65 (total weight) x8x3@7; [email protected]. Three minutes rest.

Seated DB press, no back support: 35 (each) x12x4@7-9. Three minutes rest.

Neutral-grip lat pull down: 132.5x12x3@7-8. Three minutes rest.

Cable leg curl: 38.75x12x4@7-8. 90 seconds to 2 minutes rest.

Behind-the-back cable curl: 26.25x20x3@7-8. 90 seconds rest.

Decline crunch: 15x3@7-8. 90 seconds rest.

[codgerus maximus]

Week 4 day 2

Bench: 175x6x1@8; [email protected]; [email protected]. Three to four minutes rest. I kept adjusting the weight on the bar to keep it between RPE 7 and 9. The first set felt like an 8 so I lowered the weight for the remaining sets.

Landmine row: 155x8x4@8. Three minutes rest.

DB lateral raise: 15x15x1@6; [email protected]. 90 seconds rest.

Seated BB calf raise: 265x12x4@6-7. One minute rest.

Overhead cable triceps extension: 43.75x8x4@7-8. 90 seconds rest.

[codgerus maximus]

Week 4 day 3

Bitterly cold in the garage today so I moved my workout inside; had to modify things a bit.

Weighted neutral-grip pull up: 15x6x5@7-8. Three minutes rest.

Resistance band RDL: 10x4@5 or less. Two minutes rest.

Weighted dip: 37.5x10x3@7-9. Two to three minutes rest.

DB upright row: 25 (each) x12x1@6; [email protected]; 30x12x1@7. Two minutes rest.

Hanging leg raise: 10x4@8-9. Two minutes rest.

[codgerus maximus]

Week 4 day 4

Cold kept me inside again today, so no belt squats.

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

DB squat: 45 (each) x12x4@7. Two to three minutes rest. I did the first set in a clean position--with the dumbbells held at my shoulders. 12 reps were pretty hard so for the remaining sets I just held the DBs by my side.

Resistance band fly with rogue blue band: 15x3@7. 90 seconds rest.

Resistance band rear delt fly with rogue red band: 15x3@7-8. 90 seconds rest.

DB calf raise: 57.5 (each) x15x3@7. 60 to 90 seconds rest.

DB shrug: 75x12x3@7. 60 to 90 seconds rest.

[codgerus maximus]

Week 4 day 5

Chest-supported DB row: 57.5 (each) x12x4@7-8. 2.5 minutes rest.

Incline DB bench: 48.75 (each) x12x3@7-8. 48.75x11x1@10. Three minutes rest.

Cable leg extension: 57.5x12x4@7. 90 seconds rest.

BB hip thrust: 185x10x3@7. 90 seconds rest.

EZ bar cable preacher curl: 25x15x1@5; 35x15x1@6. 90 seconds rest. Since I don't have a preacher-curl pad attachment I've been experimenting with different ways to do the movement. I tried resting my upper arms on a Swiss ball but didn't like that very much. Today I attached an EZ-curl bar to a cable, took a few steps back from the rack to get tension in the cable, and then squatted down like a catcher, and rested my upper arms on my knees as in this video: https://www.youtube.com/watch?v=00VQMt4Xsys
Worked great--maybe even better than a preacher curl attachment.

Triceps rope press down: 38.75x15x2@8. 90 seconds rest.

[codgerus maximus]

Started the 5th week of my 10-week block today.

Belt squat: 275x5x5@7-8. Two to three minutes rest.

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

Neutral grip lat pull down: 140x10x4@7-8. Two to three minutes rest.

Seated single-leg cable curl: 22.5x20x1@5; [email protected]; 30x20x1@8. 90 seconds rest.

One-arm cable hammer curl: 15x20x3@7-8. 90 seconds rest.

[codgerus maximus]

Week 5 day 2

Bench: 170x5x5@7-8. Three minutes rest.

Chest-supported DB row: 58.75 (each) x12x3@7-9. Two to three minutes rest.

Single-leg cable extension: 20x20x4@7-8. 90 seconds rest.

Single-leg standing cable calf raise on step: 55x12x4@8. 90 seconds rest.

Hanging leg raise: 10@8; 8x3@8. 90 seconds rest.

One-arm cable lateral raise: 15x12x3@7. 90 seconds rest.