Codger's Quest

[codgerus maximus]

Week 2 day 4

BB press: [email protected] Three minutes rest.

Belt squat: [email protected] 2.5 minutes rest.

Standing cable fly: [email protected] 90 seconds rest.

Standing cable rear delt fly: [email protected] 90 seconds rest.

Standing cable calf raise: [email protected] 90 seconds rest.

DB shrug: 76.25 (each) x [email protected] 90 seconds rest.

[codgerus maximus]

Week 2 day 3

Neutral-grip pull up wearing 12.5-lb weight vest: [email protected] Three to four minutes rest.

RDL with straps: [email protected]?? Two to three minutes rest. Still going relatively light with these.

Dips with 32.5-lb weight vest: [email protected] Three minutes rest.

Cable upright row: [email protected] 90 seconds rest.

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

[codgerus maximus]

Week 2 day 2

Bench: [email protected] Four to five minutes rest.

Landmine t-bar row: [email protected] Two to three minutes rest.

One-arm cable lateral raise: [email protected] 90 seconds to 2 minutes rest.

Seated BB calf raise: [email protected]; [email protected] 60 to 90 seconds rest.

Overhead cable triceps extension: [email protected] 60 to 90 seconds rest.

[codgerus maximus]

Week 2 day 1 on the second run of my 5-day full body program

Bulgarian split squat with weighted vest: [email protected]; [email protected]; [email protected]; 45-pound vest plus two 20-lb DBs: [email protected] Two to three minutes rest. The last set with the vest and dumbbells was pretty challenging.

Seated DB press, no back support: 32.5 (each) [email protected] Two to three minutes rest.

Neutral-grip lat pull down: [email protected] Three minutes rest.

Cable leg curl: [email protected] 90 to 120 seconds rest.

Cable curl, with back toward the weights, arms stretched behind me: [email protected]; [email protected] Two minutes rest.

Incline crunch: 10x2; 8. 90 seconds rest.

[codgerus maximus]

Week 1 day 5

Chest supported DB row: 55 (each) [email protected] Two to three minutes rest.

Incline DB press: 47.5 (each) [email protected] Three minutes rest.

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

BB hip thrust: [email protected] 90 seconds rest.

EZ bar preacher curl using swiss ball (I don't have a preacher curl attachment) [email protected] 90 seconds rest.

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

[codgerus maximus]

Week 1 day 4

BB press: [email protected] Three minutes rest.

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

Standing cable fly: [email protected]; [email protected]; [email protected] Two minutes rest.

Standing rear delt cable fly: [email protected]; [email protected] Two minutes rest.

Standing cable calf raise: [email protected] 90 seconds rest.

DB shrug: 75 (each) [email protected] One minute rest.

[codgerus maximus]

Week 1 day 3

Weighted neutral-grip pull up: [email protected] Three minutes rest.

RDL with traps: [email protected]?? Two to three minutes rest. I'm going slowly with these, trying to strengthen my hamstrings and get the form down.

Dips with 32.5-pound weight vest: [email protected] Two to three minutes rest.

Cable upright row: [email protected] 90 seconds rest.

Reverse crunch: [email protected] 90 seconds rest.

[codgerus maximus]

Week 1 day 2

Bench: [email protected] Two to four minutes rest.

Landmine t-bar row: [email protected]; [email protected] Two to three minutes rest.

One-arm cable lateral raise: [email protected] 90 seconds rest.

Seated BB calf raise: [email protected] One minute rest.

Overhead cable triceps extension: [email protected] 90 seconds rest.

[codgerus maximus]

Started the second run of my 5-day full body split today.

DB Bulgarian split squat: 25 (each) [email protected] Two to three minutes rest.

Seated DB overhead press, no back support: 32.5 (each) [email protected] Three minutes rest.

Neutral grip lat pull down: [email protected] Two to three minutes rest.

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

Incline DB curl: 22.5 (each) [email protected] 90 seconds to two minutes rest.

Incline crunch: 12, 10, 8. 90 seconds rest

[codgerus maximus]

Week 10 day 5, last day of my 10-week excursion into full-body, 5-day workouts. I think I'll run the same program for another 10 weeks.

Today:

RDL with straps: [email protected]? Just trying to feel a good stretch in my hamstrings with these.

Bench: [email protected] Three to four minutes rest.

Neutral-grip pull up: [email protected]; [email protected] Three minutes rest.

Lat prayer, drop sets: [email protected]; [email protected]; [email protected] No rest.

Seated BB calf raise: [email protected] 90 seconds rest.

Cable upright row: [email protected] 90 seconds rest.

My weight held steady over the 10 weeks of running this program--about 177 in the afternoon after a few meals, somewhere between 13 and 15 percent body fat. All in all it was pretty enjoyable, much better for me than an upper/lower or push/pull split. The lifts and volume were nicely distributed across the training week. I don't feel beat up at all. Taking a break from BB squats and deadlifts definitely helps with recovery.

[codgerus maximus]

Week 10 day 4

Belt squat: [email protected] 300xfail! I shortened the chain on my belt to increase my range of motion. Couldn't budge 300 off the floor.

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

Chest-supported DB row: 57.5 (each) [email protected] Two to three minutes rest.

Reverse crunch: [email protected]; [email protected]; 90 seconds rest,

Adductor cable raise: [email protected] 60 to 90 seconds rest.

Abductor cable raise: [email protected] 60 to 90 seconds rest.

[codgerus maximus]

Week 10 day 3

Weighted neutral grip pull up; [email protected]; [email protected] Three minutes rest.

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

Overhead cable triceps extension, drop sets: [email protected]; [email protected]; [email protected] No rest.

DB lateral raise 20 (each) [email protected] 90 seconds rest.

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

[codgerus maximus]

Week 10 day 2

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

Bench: [email protected] Three minutes rest.

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

Cable curl with EZ attachment: [email protected] 90 seconds rest.

Cable calf raise: [email protected] 90 seconds rest.

[codgerus maximus]

Week 10 (final week) day 1 of my 5-day full body program.

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

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

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

Incline fly with resistance bands: rogue blue band x15x3. 90 seconds rest. Using bands for this exercise felt tougher than using DBs. Nice resistance through the entire range of motion.

Kneeling cable crunch: [email protected] 90 seconds rest.

[codgerus maximus]

Week 9 day 5

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

Bench: [email protected] Three to four minutes rest.

Body weight neutral-grip pull up: [email protected]; [email protected] (max rep set). Three minutes rest.

Lat prayer, drop sets: [email protected]; [email protected]; [email protected] No rest.

Seated BB calf raise: [email protected]; [email protected]; [email protected] 90 seconds rest.

Cable upright row: [email protected]; [email protected]; [email protected] One minute rest.