Codger's Quest

[codgerus maximus]

Week 5 day 3

Another exceedingly cold day with driving snow kept me inside.

DB RDL: 90 (each) [email protected] Two minutes rest.

Weighted neutral-grip pull up: 20-lb weight vest [email protected] Two to three minutes rest.

Weighted dip: 45-lb weight vest x [email protected] Two to three minutes rest .

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

Hip adductor with rogue red band: [email protected] 90 seconds rest.

Hip abductor with rogue red band: [email protected] 90 seconds rest.

[codgerus maximus]

Week 5 day 4

Inside again today, so no barbell.

DB press: 50 (each) [email protected] Two to three minutes rest.

DB Bulgarian split squat: 20 (each) [email protected]; [email protected] Two to three minutes rest.

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

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

Seated DB calf raise: 65 (each) [email protected] or less; [email protected], Switched to standing on a step for the last set: 47.5 (each) [email protected] One minute rest.

[codgerus maximus]

Week 5 day 5, back out in the garage!

Pendlay row: [email protected] Two minutes rest.

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

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

Lat prayer: [email protected]; [email protected]; [email protected] Two minutes rest.

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

Decline crunch: [email protected] Two minutes rest.

[codgerus maximus]

Week 6 day 1

Belt squat: [email protected] Two minutes rest.

Seated DB press, no back support: 37.5 (each) [email protected] 2.5 minutes rest.

Neutral grip lat pull down: [email protected] 2.5 minutes rest.

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

DB hammer curl: 25 (each) [email protected] 90 seconds rest.

[codgerus maximus]

Week 6 day 2

Bench: [email protected] Three minutes rest. The last of those 25 reps turned out to be pretty tough.

Incline DB row: 60 (each) [email protected] 2.5 minutes rest.

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

Standing single-leg cable calf raise: [email protected]; [email protected]; [email protected] Two minutes rest.

Hanging knee raise: 10, 9, 8x2. 90 seconds rest.

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

[codgerus maximus]

Week 6 day 3

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

Neutral grip pull up with 22.5-lb. weight vest: [email protected] Three to four minutes rest.

Dips with 45-lb weight vest: [email protected] Three minutes rest.

DB skull crusher: 25 (each) [email protected] 90 seconds rest.

One-leg cable adductor: [email protected] easy; [email protected] very easy; [email protected] 90 seconds rest,

One-leg cable abductor: same as above.

[codgerus maximus]

Week 6 day 4

Standing press: [email protected] Three minutes rest.

DB Bulgarian split squat: 25 (each)[email protected] 2.5 minutes rest.

Incline chest fly with rogue blue band: [email protected] 2 minutes rest.

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

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

[codgerus maximus]

Week 6 day 5

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

DB bench: [email protected]; [email protected] Two to three minutes rest. Missed the last rep of the last set.

BB hip thrust: [email protected]@7-8.5. Two to three minutes rest.

Lat prayer: [email protected] Two minutes rest.

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

Decline crunch: [email protected] Two minutes rest.

[codgerus maximus]

Week 7 day 1

Belt squat: [email protected] 2.5-3 minutes rest.

Seated DB press, no back support: 35 (each) [email protected]; [email protected] (amrap set). 3 minutes rest.

Neutral grip lat pull down: [email protected]; [email protected] (amrap set). 3 minutes rest.

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

Hammer curl: 22.5 (each) [email protected]; [email protected] 90 seconds rest.

[codgerus maximus]

Week 7 day 2

Bench: [email protected] 3 to 3.5 minutes rest. These felt a bit more solid than last week, when the final rep of the last set almost felt like a max effort.

Incline DB row: 60 (each) [email protected]; 60 [email protected] (amrap set). 2.5 minutes rest.

One-leg standing cable extension: [email protected] Two minutes rest.

One-leg standing cable calf raise: [email protected] 90 seconds to 2 minutes rest.

Hanging knee raise: 10, 9, 8, 8, all at RPE 8. Two minutes rest.

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

[codgerus maximus]

Week 7 day 3

RDL with straps: [email protected] 2.5 minutes rest.

Neutral grip pull up with 22.5-lb weight vest: [email protected] Three to four minutes rest.

Dip with 45-lb weight vest: [email protected] 2.5-3 minutes rest.

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

Cable hip adductor: [email protected] 90 seconds rest.

Cable hip abductor: [email protected]; [email protected] 90 seconds rest.

[codgerus maximus]

Week 7 day 4

BB press: [email protected] Three minutes rest.

DB Bulgarian split squat: [email protected] 2.5 minutes rest.

Incline chest fly with Rogue blue bands: [email protected]; [email protected] Two minutes rest.

Cable curl with EZ bar attachment: [email protected]; [email protected]; [email protected]; [email protected] 90 seconds rest.

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

[codgerus maximus]

Week 7 day 5

Pendlay row: [email protected]; [email protected] Three minutes rest.

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

BB hip thrust: [email protected] 2.5 minutes rest.

Lat prayer: [email protected]; [email protected] Two minutes rest.

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

Decline crunch: [email protected] 90 seconds rest.

[codgerus maximus]

Week 8 day 1

Belt squat: [email protected] Three minutes rest.

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

Lat pull down: [email protected]; 145x11x1`@9.5. 2.5-3 minutes rest.

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

DB hammer curl: 22.5 (each) [email protected]; [email protected] 90 seconds rest.

[codgerus maximus]

Week 8 day 2

Bench: [email protected] 3.5 minutes rest.

Incline DB row: 61.25 (each) [email protected]; [email protected] 3 minutes rest.

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

Cable one-leg calf raise on step: 3[email protected] 90 seconds rest.

Hanging knee raise: 11, 10, [email protected] 90 seconds rest.

Cable one-arm lateral raise: [email protected]; [email protected] 90 seconds rest.