Codger's Quest

[codgerus maximus]

Week 8 day 3

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

Neutral grip pull up with 22.5-lb weight vest: [email protected] 3 to 4 minutes rest.

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

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

Cable adductor: [email protected] 90 seconds rest.

Cable abductor: [email protected] 90 seconds rest.

[codgerus maximus]

Week 8 day 4

BB press: [email protected] Three minutes rest.

DB Bulgarian split squat: 27.5 (each) x [email protected] 2.5 minutes rest.

Incline chest fly with bands: [email protected] 2 minutes rest.

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

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

[codgerus maximus]

Week 8 day 5

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

DB bench: 61.25 (each) x [email protected] Three minutes rest.

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

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

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

Decline crunch: [email protected] 90 seconds rest.

[codgerus maximus]

Week 9 day 1

Belt squat: [email protected] Three minutes rest.

BB press: [email protected] 3-3.5 minutes rest.

One-arm DB row: [email protected]; [email protected] 2.5 minutes rest.

incline band chest fly: [email protected] Two minutes rest.

Weighted cable crunch: [email protected] 90 seconds rest.

[codgerus maximus]

Week 9 day 2

Deadlift, no belt: [email protected] Three minutes rest. It's been a few months since I've done any deadlifts and today I felt like doing them again, being a bit conservative with the weight.

Bench: [email protected]; [email protected] 3.5 minutes rest.

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

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

Standing cable calf raise: [email protected] Two minutes rest.

[codgerus maximus]

Week 9 day 3

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

Weighted dip: [email protected]; [email protected] 2.5 minutes rest. After the first set I switched from using a dip belt with 50 pounds to a 45-pound weight vest just for ease of use.

Triceps cable press down (drop sets): [email protected]; [email protected]; [email protected] No rest.

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

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

[codgerus maximus]

Week 9 day 4

Belt squat: [email protected] Three minutes rest.

Press: [email protected]; [email protected] Three minutes rest. I was planning to do 8 reps on the last set but it wasn't in the cards today.

Incline DB row: 62.5 (each) [email protected] Three minutes rest.

Reverse crunch: [email protected] 90 seconds rest.

Cable adductor: [email protected] 90 seconds rest.

Cable abductor: [email protected] 90 seconds rest.

[codgerus maximus]

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

Bench: [email protected] 3.5 minutes rest.

Pull up: [email protected]; [email protected] 3.5 minutes rest.

Lat prayer, drop set: [email protected]; [email protected]; [email protected] No rest.

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

Upright cable row: [email protected]; [email protected] 60 to 90 seconds rest.

[codgerus maximus]

Week 10 day 1

Low-bar squat: [email protected] Three minutes rest. My fist time low-bar squatting in a few months. Felt pretty good.

Press with belt: [email protected] Three to four minutes rest.

One-arm DB row: [email protected] 2.5 minutes rest.

Incline fly with resistance bands: [email protected] Two minutes rest.

Cable crunch: [email protected] 90 seconds rest.

[codgerus maximus]

Week 10 day 2

Deadlift: [email protected] 2.5 minutes rest.

Bench: [email protected]; [email protected] 3.5 minutes rest.

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

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

Standing cable calf raise on step: [email protected] 60-90 seconds rest.

[codgerus maximus]

Week 10 day 3

Weighted neutral-grip pull up: [email protected] 3.5 minutes rest.

Weighted dip: [email protected]; [email protected] 2.5 minutes rest.

Triceps rope press down, drop sets: [email protected]; [email protected]; [email protected] No rest.

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

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

[codgerus maximus]

Week 10 day 4

Low-bar squat: [email protected] 3-4 minutes rest.

BB press: [email protected] 3 minutes rest.

Incline DB row: 62.5 (each) [email protected] 3 minutes rest.

Reverse crunch: [email protected] 90 seconds rest.

Cable adductor: [email protected] 90 seconds rest.

Cable abductor: [email protected] 90 seconds rest .

[codgerus maximus]

Week 10 day 5

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

Bench: [email protected] 3.5 minutes rest.

Pull up: [email protected]; [email protected] 3.5 minutes rest.

Lat prayer, drop sets: [email protected]; [email protected]; [email protected] No rest.

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

Cable upright row: [email protected] 90 seconds rest.

[codgerus maximus]

Thought it would be fun to try something different so I'm starting a 6 day push-pull-legs program. Today was a push day:

DB bench: 62.5 (each) [email protected] 3 minutes rest.

Seated DB press, no back support: 37.5 (each) x [email protected] 3 minutes rest.

Standing cable chest fly: [email protected] or less; [email protected]; [email protected] 2 minutes rest.

Upright cable row: [email protected] 90 seconds rest.

EZ bar skull crusher: [email protected]; [email protected] 90 seconds rest.

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

Cable crunch: [email protected] 90 seconds rest.

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

[mjwurtz]

Any competitions coming up?