Codger's Quest

[codgerus maximus]

Week 8 day 3, a leg day

Deadlift, no belt: [email protected]. 3 minutes rest.

Bulgarian split squat with SSB: 70x10x3@6. 2.5 minutes rest.

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

Reverse nordic curl: [email protected]. 2 minutes rest.

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

Standing cable calf raise on step: [email protected]. One minute rest.

Decline reverse crunch: 12x4@7-9. 1.5 minutes rest.

[codgerus maximus]

Week 8 day 4, a push day

Bench: 165x8x3@7-8; [email protected]. 3.5 minutes rest.

Overhead press: 90x8x3@6-7; [email protected]. 3 minutes rest.

Standing fly with resistance bands: 12x2@6; [email protected]. 2 minutes rest.

Lateral raise with resistance bands: [email protected]. 2 minutes rest.

Cable French press: 40x12x2@6-7; 40x16x1@9. 2 minutes rest.

Body weight dips: [email protected]. 2 minutes rest.

Decline sit up with 45 pound vest: 12x1@8; 10x1@8. One minute rest.

[codgerus maximus]

Week 8 day 5, a pull day

Neutral grip pull up, no added weight: 8x2@7; 10x2@8-9. 3.5 minutes rest.

Seated one-arm cable row: 60x8x1@5; 65x8x2@6; [email protected]. 3 minutes rest.

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

DB shrug: 47.5x12x1@5; 57.5x12x1@6; [email protected]. 90 seconds rest.

Behind the back cable curl: [email protected].

Cable preacher curl: 35x15x1@6; [email protected]. 90 seconds rest.

Abmat sit up; 15x1@easy; holding 10-pound weight overhead: 10x1@8. One minute rest.

[codgerus maximus]

Week 8 day 6, second leg day of the week

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

RDL with straps: [email protected]. 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: 15x3@7; [email protected]. 90 seconds rest.

Cable adductor: [email protected].

Decline reverse crunch: [email protected]. 90 seconds rest.

[codgerus maximus]

Week 9 day 1, a push day

BB bench: 177.5x6x3@7-8; 177.5x7x1@10. 3.5 minutes rest.

BB press: [email protected]; 102.5x9x1@9. 3 minutes rest.

Incline fly with resistance bands: 15x3@8-9. 2 minutes rest.

Upright cable row; 62.5x15x3@6-7. 90 seconds rest.

Cable French press: [email protected]. 90 seconds rest.

Cable triceps extension: 32.5x15x2@8-9. 90 seconds rest.

Abmat sit up holding and pressing 12-pound medicine ball: 12x2@8. One minute rest.

[codgerus maximus]

Week 9 day 2, a pull day

Chin up: [email protected] (to warm up); neutral grip pull up with 20-lb vest: 6x4@7-8; pull up with no weight, shifting side to side at top of each rep: 6x1@7. 3.5 minutes rest.

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

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

Band pull apart: 12x3@7-8. 90 seconds rest.

One-arm behind-the-back cable curl: [email protected]; cable preacher curl: 40x12x2@7. 90 seconds rest.

Sit up with medicine ball overhead: 12x2@6-7. One minute rest.

[codgerus maximus]

Week 9 day 3, a leg day

Deadlift, no belt: [email protected]. Three minutes rest.

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

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

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

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

Standing cable calf raise on block: [email protected]. One minute rest.

Decline reverse crunch: 12x4@7-8. 2 minutes rest.

[codgerus maximus]

Week 9 day 4, second push day of the week

BB bench: [email protected]. 3.5 minutes rest.

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

Standing cable fly: [email protected]. 2 minutes rest.

One arm cable lateral raise: 10x3@6. 90 seconds rest.

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

Unweighted dips: 12x2@8. 90 seconds rest. I attached my dip bars high on my rack so that I could do the dips with my legs completely straight beneath me. I found them to be much harder this way.

Ab mat sit up with 12-pound medicine ball: [email protected]; [email protected]. One minute rest.

[codgerus maximus]

Week 9 day 5, second pull day

Unweighted pull ups with varying grips: 8 chins x2@7; 8 neutral x2@7; 8 overhand x1@8. 3.5 minutes rest. On the last set of pull ups I shifted from side to side at the top for a couple of the reps. So, 5 sets of 8 all told today.

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

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

DB shrug: 65 (each) x12x3@6-7. 90 seconds rest.

One-arm behind-the-back cable curl: 20x[email protected]; cable preacher curl: [email protected]. 90 seconds rest.

Sit up with medicine ball overhead: 15x2@6-7. One minute rest.

[codgerus maximus]

Week 9 day 6, second leg day of the week

Belt squat: [email protected]. Three minutes rest.

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

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

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

Seated calf raise with resistance bands: [email protected]. 90 seconds rest.

Cable hip adductor: 27.5x12x2@6. 90 seconds rest.

Decline reverse crunch: [email protected]. 90 seconds rest.

[codgerus maximus]

Week 10 day 1, basically repeating last week's workouts. Today was a push day:

Bench: 185x4x3@7; [email protected]. 3.5 minutes rest.

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

Standing cable fly: 65x12x1@6; [email protected]. 2 minutes rest.

Upright cable row: 62.5x15x3@6-7. 90 seconds rest.

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

Triceps push down: [email protected]. 90 seconds rest.

Sit up with medicine ball: 12x15x2@6. 90 seconds rest.

[codgerus maximus]

Week 10 day 2, a pull day

Neutral grip pull up, body weight: 8x1@7; with 25-pound vest: [email protected]; chin up with 25 pounds: [email protected]; pull up with 25 pounds: 5x1@8. 3.5 minutes rest.

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

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

Reverse DB fly: 15 (each) x15x1@9; 10x15x2@7-8. 90 seconds rest.

Cable bicep curls: one arm: 20x1[email protected]; cable preacher: [email protected]. 60 to 90 seconds rest.

Decline sit up: 15x2@6. One minute rest.

[codgerus maximus]

Week 10 day 3, a leg day.

Deadlift, no belt: [email protected]. 3 minutes rest.

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

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

Reverse nordic: 8x3@7-8. 2 minutes rest.

Cable pull through : 70x15x3@6-7. 90 seconds rest.

Standing cable calf raise: 155x15x4@7-8. One minute rest.

Decline reverse crunch: 12x4@7-8. I supersetted these with the split squats and leg curls to save time.

[codgerus maximus]

Week 10 day 4, second push day of the week

Bench: [email protected]; 165x9x1@10. 3.5 minutes rest.

Press: [email protected]. 3 minutes rest,

Standing cable fly: [email protected]. 2 minutes rest.

One-arm cable lateral raise: 10x12x3@easy. 90 seconds rest. Taking it slow with these--my right forearm and elbow complain if I use too much weight.

Cable triceps press down: [email protected]. 90 seconds rest.

Body weight dips with bars high enough for my legs to stay straight beneath me: 10x2@8. 2 minutes rest. These are significantly more challenging than doing dips with legs bent behind me.

Ab mat sit ups with 10 pound weight on chest: 12x2@7-8. (Supersetted with bench press)

[codgerus maximus]

Week 10 day 5, a pull day

Body weight pull ups and neutral grip pull ups, alternating each set, starting with pull ups. 10x2@8; 9x1@9; 8x1@8. For the last set I broke out my rotating pull-up handles, which have fat grips, making the movement a bit harder: 7x1@9. 44 reps total. 3.5 minutes rest.

One-arm seated cable row. [email protected]. 2.5 minutes rest.

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

DB shrug: 67.5 (each) [email protected]. 90 seconds rest.

One-arm behind-the-back cable curl: 20x12[email protected]; cable preacher curl: [email protected]. 90 seconds rest.

Weighted sit up: 10x12x1@8; 10x10x2@8. Supersetted with pull ups.