Codger's Quest

[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: [email protected] 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: [email protected] 2 minutes 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: [email protected]; pull up with no weight, shifting side to side at top of each rep: [email protected] 3.5 minutes rest.

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

Lat prayer: [email protected] Two minutes rest.

Band pull apart: [email protected] 90 seconds rest.

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

Sit up with medicine ball overhead: [email protected] One minute rest.

[codgerus maximus]

Week 9 day 1, a push day

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

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

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

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

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

Cable triceps extension: [email protected] 90 seconds rest.

Abmat sit up holding and pressing 12-pound medicine ball: [email protected] 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: [email protected] 2 minutes rest.

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

Cable adductor: [email protected]

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

[codgerus maximus]

Week 8 day 5, a pull day

Neutral grip pull up, no added weight: [email protected]; [email protected] 3.5 minutes rest.

Seated one-arm cable row: [email protected]; [email protected]; [email protected] 3 minutes rest.

Lat prayer: [email protected] 2 minutes rest.

DB shrug: [email protected]; [email protected]; [email protected] 90 seconds rest.

Behind the back cable curl: [email protected]

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

Abmat sit up; [email protected]; holding 10-pound weight overhead: [email protected] One minute rest.

[codgerus maximus]

Week 8 day 4, a push day

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

Overhead press: [email protected]; [email protected] 3 minutes rest.

Standing fly with resistance bands: [email protected]; [email protected] 2 minutes rest.

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

Cable French press: [email protected]; [email protected] 2 minutes rest.

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

Decline sit up with 45 pound vest: [email protected]; [email protected] One minute rest.

[codgerus maximus]

Week 8 day 3, a leg day

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

Bulgarian split squat with SSB: [email protected] 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: [email protected] 1.5 minutes rest.

[codgerus maximus]

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

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

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

Lat prayer: [email protected] 2 minutes rest.

Reverse fly with resistance band: [email protected] 2 minutes rest.

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

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

Wrist curls with resistance band: [email protected] One minute rest.

[codgerus maximus]

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

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

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

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

Upright cable row: [email protected] 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: [email protected]; [email protected] One minute 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: [email protected] 2.5 minutes rest.

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

Band-assisted nordic curl: [email protected] 2 minutes rest.

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

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

Reverse crunch: [email protected]; [email protected] One minute rest.

[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: [email protected] 2.5 minutes rest.

Lat prayer: [email protected] Two minutes rest.

BB shrug: [email protected] 90 seconds rest.

Resistance band curl: [email protected] 90 seconds rest.

Behind the back resistance band curl: [email protected] 90 seconds rest.

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

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

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

Dip with 20-pound weight vest: [email protected] Two minutes rest.

Decline sit up with weight vest and 25-pound plate: [email protected]; [email protected]; [email protected]? 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 3, a leg day:

Deadlift, no belt: [email protected] 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: [email protected]; [email protected] 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 2, a pull day

Neutral-grip pull up with 20-lb weight vest: [email protected]; [email protected]; [email protected] (I also did 6 body weight pull ups as a warm-up). 3.5 minutes rest.

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

Lat prayer: [email protected] Two minutes rest.

Reverse fly with resistance band: [email protected] Two minutes rest.

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

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

Decline sti up with 32.5-lb vest and 25-lb plate: [email protected] 90 seconds 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: [email protected] 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: [email protected] 90 seconds rest.

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

Weighted decline sit up (20-pound vest + 25-pound plate): [email protected] One minute rest.

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