Codger's Quest

[codgerus maximus]

Week 5 day 3

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

Standing single leg curls supersetted with sumo deadlift, no belt. Leg curl: [email protected] Sumo: [email protected] Three minutes rest.

Belt squat: [email protected] Three minutes rest.

Calf raise with landmine, BB, and belt-squat belt: [email protected]; [email protected] Two to three minutes rest.

EZ bar curl: [email protected] Had to cheat on the last couple of reps of the last set. Two to three minutes rest.

Overhead triceps extension with EZ bar: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 2

Close-grip bench: [email protected] Four minutes rest.

Incline DB fly: 37.5 (each) [email protected] Three minutes rest.

High-incline DB bench supersets with one-arm BB lever row. DB bench: 45 (each) [email protected]; row: [email protected] Three minutes rest.

DB lateral raise: [email protected] Two to three minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.

French press with EZ bar: [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 5 day 1 of third block of bodybuilding template.

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

Standing single leg extension supersets with BB hack squat. Leg extension: [email protected] Hack squat: [email protected] Three minutes rest.

Good morning: [email protected] Two to three minutes rest.

Seated BB calf raise: [email protected] [email protected] Two to three minutes rest.

EZ bar curl: [email protected] Two to three minutes rest.

Overhead triceps extension with EZ bar: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 4 day 4

Lat pull down: [email protected] Three minutes rest.

Seated row: [email protected] Three minutes rest.

DB bench supersets with upright BB row. Bench: [email protected] Row: [email protected] Two to three minutes rest.

BB shrug: [email protected] Two to three minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest. All the DB curls were supposed to be to failure, i.e. RPE 10 but it's hard to tweak the DB weight without going too heavy or too light to get the right RPE.

French press: [email protected] [email protected] Two to three minutes rest. I think I'll try 67.5, 65, and 62.5 next time I do these, which are all supposed to be at RPE 10.

[codgerus maximus]

Week 4 day 3

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

Standing single leg curl supersets with sumo deadlift, no belt. Leg curl: [email protected] Sumo: [email protected] Three minutes rest.

Belt squat: [email protected] Two to three minutes rest.

Standing calf raise with BB, landmine, and belt-squat belt: [email protected]; [email protected] Two to three minutes rest.

EZ curl bar curl: [email protected] Two to three minutes rest.

Overhead triceps extension with EZ curl bar: [email protected] 90 seconds rest.

[codgerus maximus]

Week 4 day 2

Close-grip bench: [email protected] Three to five minutes rest. I did a couple of sets of push-ups with my feet elevated and gripping DB handles for a better range of motion as part of my warm-up routine. I think those might have detracted a bit from my work sets.

Incline DB fly: 36.25 (each) [email protected] Three minutes rest.

High-incline DB bench supersets with one-arm lever row. Bench: 45 (each) [email protected]; row: [email protected] Three minutes rest.

One arm cable lateral raise: [email protected] Two to three minutes rest.

DB curl: 33.75 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.

Triceps press down: [email protected]; [email protected] Two to three minutes rest. These felt a bit off today. Even though I was concentrating on keeping my shoulders down and my elbows motionless my shoulders felt a bit uncomfortable during the movement. Might be time to try another triceps variation in this slot.

[codgerus maximus]

Week 4 day 1 on the third block of the Bodybuilding template.

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

Standing single leg extension supersets with BB hack squat. Leg extension: [email protected] Hack squat: [email protected] Three minutes rest. Grip will be the limiting factor with the BB hack squats, unless I can manage to wrap the straps around the bar while it's behind me...hmm, maybe I can just wrap the straps as I usually do, and then step over the bar...I'll give it a try next time.

Good morning. [email protected] Two to three minutes rest.

Seated BB calf raise: [email protected]; [email protected] Two to three minutes rest.

EZ curl bar curl: [email protected] Two to three minutes rest.

Overhead skull crusher with EZ curl bar. [email protected] Two to three minutes rest.

[codgerus maximus]

Week 3 day 4

Lat pull down: [email protected] Three minutes rest.

Seated row: [email protected] Three minutes rest.

DB bench supersets with upright BB row. Bench: 57.5 (each) [email protected]; row: [email protected] Two to three minutes rest.

BB shrug: [email protected] Two to three minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest,

Triceps press down: 46.25 (meant to do 47.5) [email protected]; [email protected]; [email protected] Two to three minutes rest.

I tossed in a few chin ups after the seated rows just for the heck of it to test my right elbow, which had been a bit sore. Felt fine today. I've also been doing pull ups, push ups, and ab work twice a week on my GPP days, which usually include 2 to 3 mile runs on a treadmill. Body weight is holding steady at about 175 first thing in the morning, with somewhere between 14 and 15 percent bodyfat, if my old digital scale is to be believed.

[codgerus maximus]

Week 3 day 3

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

Single leg curl, standing supersets with sumo deadlift, no belt. Leg curl: [email protected]; sumo: [email protected] Three minutes rest.

Belt squat: [email protected] Three minutes rest.

Calf raise using landmine, BB, and belt-squat belt: [email protected]; [email protected] Two to three minutes rest.

EZ curl: [email protected] Two to three minutes rest.

Overhead triceps extension with EZ curl bar: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 3 day 2

Close-grip bench: [email protected] Three to five minutes rest.

Incline DB fly: 35 (each) [email protected] Three minutes rest.

High-incline DB bench supersets with one-arm lever row. Bench: [email protected]; [email protected]; row: [email protected] Three minutes rest.

DB lateral raise: [email protected]; [email protected] Two to three minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Triceps press down: [email protected]; [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 3 day 1 on third block of Bodybuilding template

High bar squat: [email protected] Three minutes rest.

Single leg extension, standing supersets with BB hack squat. Leg ext: [email protected]; hack squat: [email protected] Three minutes rest.

Good morning: [email protected] Two to three minutes rest.

Seated BB calf raise: [email protected]; [email protected] Two to three minutes rest.

EZ bar curl: [email protected] Two to three minutes rest.

EZ bar overhead triceps extension: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 2 day 4

Lat pull down: [email protected] Three minutes rest,

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

DB bench supersets with upright BB row. Bench: 65 (each) [email protected]; [email protected]; [email protected]; row: [email protected] Three minutes rest. I played around with the weight on the bench to get a feel for the RPE range. I think I might have been overshooting a bit with the weight.

BB shrug: [email protected] Two minutes rest.

DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Triceps press down: [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 2 day 3

RDL with straps: [email protected] Three minutes rest,

Standing single leg curl supersetted with sumo deadlift. Leg curl: [email protected]; sumo: [email protected] Three minutes rest.

Belt squat: [email protected] Three minutes rest.

Calf raise using landmine, BB,and belt-squat belt: [email protected]; [email protected] Two to three minutes rest.

EZ curls: [email protected] Two to three minutes rest.

Overhead triceps extension with EZ curl bar: [email protected] Two minutes rest.

[codgerus maximus]

Week 2 day 2

Close-grip bench: [email protected] Three to five minutes rest. The last two sets were a bit harder than the prescribed RPE 7.

Incline DB fly: [email protected] Three minutes rest.

High-incline DB bench supersetted with one-arm lever row. Bench: [email protected]; [email protected] Row: [email protected]; [email protected]; [email protected] Three minutes rest. Ran out of steam on the last DB bench set. And I started way too light with the lever rows.

Lateral cable raise: [email protected] Two to three minutes rest.

DB curl: 32.5 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest. All the sets were supposed to be at RPE 10, with weight drops as needed. Same for the triceps press downs that followed.

Triceps press down: [email protected]; [email protected] Two to three minutes rest.

[codgerus maximus]

Week 2 day 1

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

Leg extensions supersetted with BB hack squat. Leg extensions: [email protected] Hack squat: [email protected] Three minutes rest.

Good morning: [email protected] Three minutes rest.

Seated BB calf raise: [email protected]; [email protected] 2.5 minutes rest.

EZ curl bar curls: [email protected] 2.5 minutes rest.

Overhead triceps extension with EZ curl bar: [email protected] 2.5 minutes rest.