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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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