Codger's Quest

[codgerus maximus]

Week 5 day 5, a pull day

Neutral grip lat pull down: 160x10x3@7-8; 160x12x1@10. Three minutes rest.

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

Lat prayer: 65x10x3@6-7. Two minutes rest.

BB shrug 160x10x3@6. 90 seconds rest.

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

BB wrist curl: [email protected]; [email protected]. One minute rest.

Weighted sit up: 5x15x1@easy; 10x15x1@easy. One minute rest.

[codgerus maximus]

Week 5 day 6, a leg day

High bar squat, no belt: 135x10x1@easy; 145x10x1@easy; 155x10x1@easy; 165x10x1@5. Three minutes rest. Decided to start doing barbell squats again; for the past couple of weeks I've been experimenting with front squats, low bar, and high bar. Since I've spent so many years doing low-bar squats I think I'm going to switch to high bar for a while. The range of motion feels nice, and I like the more upright posture it requires.

RDL with straps: 185x10x4@6. 2.5 minutes rest.

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

Seated one-leg cable curl: [email protected]. Two minutes rest.

Seated calf raise with resistance band: [email protected]; 15x2@8. 90 seconds rest.

One leg cable adductor: 30x10x2@7. 90 seconds rest.

[codgerus maximus]

Week 6 day 1 of my push-pull-legs program. Today was a push day:

Bench: 175x6x4@7. 3.5 minutes rest.

Seated DB bench, no back support: 45 (each) x6x4@7-8. 3 minutes rest.

Standing low-to-high cable fly: 35x12x1@8; 30x12x2@7. Two minutes rest.

DB monnkey shrug: 40 (each) x12x3@7. 90 seconds rest.

Cable French press: [email protected]; [email protected]; 42.5x12x1@9. Two minutes rest.

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

Weighted sit up: 25x15x2@6. One minute rest.

[codgerus maximus]

Week 6 day 2, a pull day:

Neutral grip pull up with 17.5-pound weight vest: 6x2@7; 7x1@8; [email protected]. 3.5 minutes rest.

One-arm DB row: [email protected]; 82.5x8x1@8. 2.5 minutes rest.

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

Standing reverse cable fly: 35x12x3@6. Two minutes rest.

Cable preacher curl: 40x12x5@6-7. 90 seconds rest.

BB wrist curl: [email protected]; 60x15x1@9. One minute rest.

Weighted ab mat sit up: 30x15x2@easy. 60 seconds rest.

[codgerus maximus]

Week 6 day 3, a leg day

Deadlift, no belt: 285x6x4@6. Three minutes rest.

Bulgarian split squat with safety squat bar: 115x6x3@6. 2.5 minutes rest.

Seated one-leg cable curl: [email protected]. Two minutes rest.

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

Standing cable calf raise on step: 140x12x4@6. One minute rest.

Cable pull through: [email protected]. One minute rest.

[codgerus maximus]

Logging two workouts:

Yesterday, week 6 day 4, a push day:

Incline DB bench: 60 (each) [email protected]. 3 minutes rest.

BB standing press: [email protected]. 3 minutes rest.

Standing low to high resistance band fly: 10x3@7. Two minutes rest.

Cable French press: 40x10x3@8. Two minutes rest.

Dip with 20-pound weight vest: 10x2@7. Two minutes rest.

Weighted decline sit up: [email protected]. 90 seconds rest.


Today, a pull day:

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

Seated neutral grip cable row: [email protected]. Three minutes rest.

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

BB shrug: 162.5x10x3@6. Two minutes rest.

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

BB wrist curl: [email protected]; [email protected]. One minute rest.

Weighted decline sit up: [email protected]; 35x12x1@8. 90 seconds rest.

[codgerus maximus]

Week 6 day 6, second leg day of the week.

High bar squat, no belt: 170x10x4@6. 3 minutes rest.

RDL with straps: 190x10x3@6. 2.5 minutes rest.

Cable leg extension: 75x10x3@6. 2 minutes rest.

Seated one-leg cable curl: 40.25x10x1@5 (Meant to load 46.25). 46.25x10x2@6. 2 minutes rest.

Seated resistance band calf raise: 12x3@7-8; 15x1@9. 90 seconds rest.

Cable adductor: 27.5x10x2@6. One minute rest.

[codgerus maximus]

Week 7 day 1 of my Push-pull-legs program. A push day today:

Bench: [email protected]. 3 minutes rest.

Seated DB press, no back support: 45 (each) [email protected]. 3 minutes rest.

Standing chest fly with resistance bands: 12x3@7. Two minutes rest. think I prefer resistance bands to cable for this movement.

DB monkey shrug: 42.5 (each) [email protected]. 90 seconds rest.

French press with cable: 40x12x3@7-8. 90 seconds rest.

Overhead cable triceps extension: [email protected]. 2 minutes rest.

Weighted decline sit up (20-pound vest + 25-pound plate): 12x2@7-8. One minute rest.

And for the heck of it I did a few sets of overhead presses with resistance bands.

[codgerus maximus]

Week 7 day 2, a pull day

Neutral-grip pull up with 20-lb weight vest: 6x2@7; 7x1@8; 8x1@9. (I also did 6 body weight pull ups as a warm-up). 3.5 minutes rest.

One-arm DB row: 85x6x3@5; 85x10x1@8. 2.5 minutes rest.

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

Reverse fly with resistance band: 12x3@8. Two minutes rest.

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

BB wrist curl: 62.5x20x1@9; 62.5x16x1@9. One minute rest.

Decline sti up with 32.5-lb vest and 25-lb plate: 10x2@7-8. 90 seconds rest.

[codgerus maximus]

Week 7 day 3, a leg day:

Deadlift, no belt: 290x6x4@5-6. 3 minutes rest.

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

Seated one-leg cable curl: [email protected]. Two minutes rest.

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

Standing cable calf raise on block: 145x12x3@5; 145x20x1@9. One minute rest.

Cable pull through: [email protected]. 90 seconds rest.

I'll probably do some hanging leg raises later today after a treadmill session.

[codgerus maximus]

Week 7 day 4, second push day of the week:

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

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

Standing fly with resistance bands: 10x2@6; 15x1@8. Two minutes rest

Lateral raise with resistance bands: [email protected]; [email protected] (I tightened up the band for the last set to increase the resistance.)

Cable French press: 40x12x3@7-8. Two minutes rest.

Dip with 20-pound weight vest: 10x2@7. Two minutes rest.

Decline sit up with weight vest and 25-pound plate: 57.5x8x1@8; 57.5x7x1@8; 32.5x3x1@? Last set was a drop set (literally--I dropped the 25 pound plate to one side and did a few more reps0.

[codgerus maximus]

Week 7 day 5, a pull day

One-arm lat pull down: [email protected]; [email protected]. Three minutes rest.

Seated one-arm cable row: 50x10x3@6. 2.5 minutes rest.

Lat prayer: 70x10x3@6-7. Two minutes rest.

BB shrug: 165x10x3@6. 90 seconds rest.

Resistance band curl: 15x3@6-7. 90 seconds rest.

Behind the back resistance band curl: 15x2@7. 90 seconds rest.

BB wrist curl: 65x18x1@9; 65x16x1@9. One minute rest.

Decline sit up with 45-pound weight vest: [email protected]. 90 seconds rest.

[codgerus maximus]

Week 7 day 6, second leg day of the week

High bar squat, no belt: [email protected]. Three minutes rest.

RDL with straps: 195x10x4@6. 2.5 minutes rest.

Cable leg extension: [email protected]. 2 minutes rest.

Band-assisted nordic curl: 8x3@7. 2 minutes rest.

Seated calf raise with resistance bands: [email protected]; 15x1@9. One minute rest.

Cable hip adductor: [email protected]. One minute rest.

Reverse crunch: [email protected]; 12x1@8. One minute rest.

[codgerus maximus]

Week 8 day 1, first push day of the week.

Bench: 177.5x6x3@7-8; [email protected]. 3.5 minutes rest.

Press, no belt: [email protected]; 100x10x1@9. 3 minutes rest.

Incline fly with resistance bands: 15x3@7-9. Two minutes rest.

Upright cable row: 60x15x3@6-7. 90 seconds rest.

Cable French press: [email protected]. Two minutes rest.

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

Decline sit up with 45-pound weight vest: 12x1@8; [email protected]. One minute rest.

[codgerus maximus]

Week 8 day 2, first pull day of the week.

Neutral-grip pull up with 20-pound vest: 6x1@7; [email protected]; 8x2@8-9. 3.5 minutes rest. (Also did six unweighted pull ups to warm up.)

One-arm DB row: 80x10x4@7-8. 2.5 minutes rest.

Lat prayer: [email protected]. 2 minutes rest.

Reverse fly with resistance band: 15x3@7-8. 2 minutes rest.

Curls with resistance band: [email protected]. 90 seconds rest.

Decline sit up with 45-pound vest: 12x1@810x1@8. One minute rest.

Wrist curls with resistance band: 15x2@7. One minute rest.