Codger's Quest

[codgerus maximus]

Week 9 day 1 on Power building 3 template

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

Close-grip bench: [email protected]; 162.5x5x3. Three to four minutes rest.

Two-count paused deadlift, no belt: [email protected]; 305x4x3. Two to three minutes rest.

Band-assisted nordic reverse curl: [email protected]? First time doing these--I thought I'd substitute them for leg extensions. Man, they are challenging, even with the help of a band.

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

[codgerus maximus]

Week 8 day 4

High incline bench: [email protected] Three to four minutes rest.

One-arm DB row: [email protected] Two to three minutes rest.

Low incline close-grip bench: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Lying cable pull over: [email protected] Two to three minutes rest

Weighed dips: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 8 day 3

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

Two-count paused bench: [email protected]; 173.75x4x2. Four minutes rest.

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

Nordic curl: 12x4. Two to three minutes rest.

DB hammer curl: 27.5 (each) [email protected] Two to three minutes rest.

[codgerus maximus]

Week 8 day 2

Paused bench: [email protected]; [email protected] Three to five minutes rest.

2-count paused squat, no belt: [email protected] Two to three minutes rest.

Kneeling landmine press: [email protected] Two to three minutes rest.

DB lateral raise: 17.5 (each) x18, x17, x15, [email protected] Two to three minutes rest.

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

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

Weighed a bit under 175 first thing this morning, somewhere between 14 and 15% body fat, if my 15-year-old digital scale is accurate. Height holding steady at 6'.

[codgerus maximus]

Week 8 day 1 on the power building 3 remplate

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

Close grip bench: [email protected]; 160x5x3. Three to four minutes rest.

Two-count paused deadlift with straps: [email protected]; 305x4x3. Two to three minutes rest.

Cable leg extensions: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 7 day 4

High-incline bench: [email protected] Three to four minutes rest.

One-arm DB row: [email protected] Two to three minutes rest.

Low-incline close-grip bench: [email protected] Three minutes rest.

Lying cable pull over: [email protected] Two to three minutes rest.

Weighted dips: [email protected] Two to three minutes rest.

[codgerus maximus]

Week 7 day 3

Deadlift, no belt: 410xfail!; [email protected]; [email protected]; [email protected] Three to four minutes rest. The failed rep surprised me since my last warm up single at 390 felt pretty good. I guess I'll dial these back a bit. In retrospect maybe the 390 "warm up" was an rpe 8.

Two-count paused bench: [email protected]; 165x4x2. Three to four minutes rest.

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

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

One arm cable curl: [email protected]; Switched to dumbbells just for a change of pace: 30 (each) [email protected]

[codgerus maximus]

Week 7 day 2

Paused bench: [email protected]; 182.5x3x5[email protected] Three to five minutes rest. These felt heavy today. I had been planning on doing a single at 200 but I scaled back since my last warm-up single at 192.5 felt close to a 7.

Two-count paused squat, no belt: [email protected]; [email protected] Three minutes rest. Strangely enough these felt lighter than expected. I was planning to do 200 @rpe7 but my last warm up set at 205 felt light.

Kneeling landmine press: [email protected] Two minutes rest. I'll add at least 10 pounds to this next time.

DB lateral raise: 17.5 (each) x18x1; x15x1; x13x1; x12x1. Two minutes rest.

Overhead cable triceps extension: 25x20x1; x15x1; x18x1; x13x1; x16x1. Reps were all over the map since I was experimenting with different foot positions.

[codgerus maximus]

Week 7 day 1 on the power building 3 template

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

Close-grip bench: [email protected]; [email protected] Three to four minutes rest. The first set was supposed to be an RPE 8 but I overshot a bit.

Two-count paused deadlift with straps: [email protected]; 295x4x2. Two to three minutes rest.

Cable leg extension: [email protected]; [email protected] Two to three mninutes rest.

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

[codgerus maximus]

Week 6 day 4

High incline bench: [email protected]; [email protected]; [email protected] Three minutes rest.

Lever row: [email protected]; [email protected]; [email protected] Three minutes rest. I overshot these a bit. The RPEs were supposed to be 6, 7, and 8 for the three sets.

Low-incline close-grip bench: [email protected]; [email protected]; [email protected] Three minutes rest.

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

Weighted dips: [email protected] Three minutes rest.

[codgerus maximus]

Week 6 day 3

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

Two-count paused bench: [email protected]; [email protected]; [email protected] Three to four minutes rest.

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

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

One-arm able concentration curl: [email protected] Two to three minutes rest.

Body weight is a bit under 175 first thing in the morning; up to 177 in the afternoon after my workout.

[codgerus maximus]

Week 6 day 2

Paused bench: [email protected]; [email protected] Three to four minutes rest.

Two-count paused squat: [email protected]; [email protected]; [email protected] Two to three minutes rest.

JM press: [email protected]? [email protected]? [email protected]? Two minutes rest. First time doing these and I don't much care for them. I think I'll switch to landmine presses for this slot.

DB lateral raise: 15 (each DB) [email protected]; [email protected] Two minutes rest.

[codgerus maximus]

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

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

Two-count paused deadlift with straps: [email protected]; [email protected]; [email protected] Three minutes rest.

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

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

[mjwurtz]

Gallup is a quirky place, lots of high desert beauty but also a bit rough around the edges. A friend of mine here in town just published a book about Gallup which I'm looking forward to reading. Part of the book is about a tragic event in 1973 in which a 19-year-old Navajo man took the mayor of Gallup hostage.

And we in the FBI remember Pine Ridge in 1973 as well - those were wild times.

[codgerus maximus]

I'm a former FBI Agent and was stationed in Phoenix at one time 1996-2003. The Phoenix and Albuquerque field offices shared Reservation work in Gallup - each office had to contribute two agents a piece for that work. It was considered a hardship tour and nobody wanted to do it. Not because it was in Gallup, but because of the nature of the crimes committed on the reservation. I also traveled to Gallup a few times because many of the Hopi artifacts offered for sale in Scottsdale were actually Navajo knock offs from the Gallup area and the people selling them were bad guys.

I haven't been to Santa Fe in a long time - maybe ill run up there.

Gallup is a quirky place, lots of high desert beauty but also a bit rough around the edges. A friend of mine here in town just published a book about Gallup which I'm looking forward to reading. Part of the book is about a tragic event in 1973 in which a 19-year-old Navajo man took the mayor of Gallup hostage.