Codger's Quest

[slowmotion]

Nice, solid work, codger.

[Browndog]

Thanks, BD. Now I get to rest for a couple of days, except for an airdyne session tomorrow.

Yeah, about that "airdyne" and the concept of rest...you're doin' it wrong.

[Kyle Martin]

That's great work Codger, keep it going!

[codger]

Thanks, guys!

Yeah, about that "airdyne" and the concept of rest...you're doin' it wrong.

:- ) I'm building up slowly with the airdyne. I tried doing intervals on it a few weeks ago and it wiped me out. So now I'm just doing some pretty easy steady-state stuff.

[codger]

Thirty minutes on the airdyne yesterday at an easy pace, plus two sets of kneeling ab wheel roll-outs for 15 reps each. I also did three negatives with the ab wheel from a standing position, that is, I just lowered myself slowly to the floor. Didn't even try to roll back up--I knew it wasn't in the cards!

This week I'll be doing three sets of three for the main lifts. Heavy press/light bench today.

Press: 147.5x3x3, seven to eight minutes rest. The last rep of each set was pretty hard but I never thought I would fail.

Close-grip bench: 197.5x7x1, 197.5x5x2. I was trying for 8 reps on at least one set but couldn't manage it. I'll try again next week with the same weight.

LTE: 90x10x3, four minutes rest. 92.5 next week.

Overhead dumbbell triceps extension: 35x10x3. I'll try to add one or two more reps next week with the same weight.

[Oldster]

Yoda continues with his gains! Nice CGs, #JediMaster

[codger]

Thanks, Oldster. Just another 150 pounds or so and I'll be in your ballpark...

[codger]

Heavy squats/upper back today.

Squats: 325x3x3, belt, seven minutes rest. Hard but doable.

Chins with 17.5 pounds around my waist: 8,7,7. Six minutes rest. I'll go up to 18.75 next week.

BB rows: 190x10x3, straps, four minutes rest. 192.5 next week.

DB curls, 37.5 (each) x9x2. I was planning on doing a third set but I felt a slight tweak in my right bicep on the second rep of the third set so I called it quits. Sitting with ice on my right arm now.

Happy T-day!

[codger]

Back at it today with heavy bench/light press.

Press: 127.5x3x5 (weight, reps, sets); 90 seconds rest

Bench: 222.5x3x3; six to eight minutes rest. Felt about as hard as I thought it would. I think I should be able to get 225 on my next cycle of 3's. Then maybe in a few months hit 225x5, which I've never done.

Incline dumbbell press, 62.5 (each) x8x3, four to five minutes rest. I think I could have gotten 10 reps for each set but I thought I should take it easy since my right biceps is still a bit sore.

Dips with 35 pounds: three sets of eight, five minutes rest.

[slowmotion]

Nice solid work, codger! Well done!