2006 Journal

[bcapprentice]

I've been lurking here for awhile. The reinforcement given others to post their workout journals has encouraged me to do likewise. Be gentle with me! My pooundages are pretty light compared to some of you.

So today's workout.

Ab Crunch Machine
1st set 80 lbs 15 reps
2nd set 80 lbs 15 reps
3rd set 80 lbs 15 reps

Incline Dumbbell lPress
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reprs
3rd set 40 lbs 8 reps
4th set 40 lbs 5 reps

Hammer Strength Bench Press
1st set 140 lbs 6 reps
2nd set 140 lbs 6 reps
3rd set 140 lbs 6 reps
4th set 140 lbs 6 reps

Hammer Strength Shoulder Press
1st set 70 lbs 7 reps
2nd set 70 lbs 7 reps
3rd set 70 lbs 7 reps
4th set 70 lbs 7 reps

Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps

Bent Over Lateral Raise
1st set 35 lbs 8 reps
2nd set 35 lbs 8 reps
3rd set 35 lbs 8 reps

One Arm Tricep extension
1st set 15 lbs 8 reps
2nd set 15 lbs 8 reps
3rd set 15 lbs 8 reps

Triceps Pushdown
1st set 42.5 kg 10 reps
2nd set 42.5 kg 10 reps
3rd set 42.5 10 reps

[kimsquit]

Good for you, Michael!


:)

[samori]

Keep it up, BC !!

[bcapprentice]

Today was legs

Leg Extensions
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd 30 8 reps
4th 30lbs 8 reps

Leg Press
1st set 230 lbs 10 reps
2nd set 230 lbs 10 reps
3rd set 230 lbs 10 reps
4th set 230 lbs 10 reps
5th set 230 lbs 10 reps

Leg Curl
1st set 2 plates 6 reps
2nd set 2 plates 6 reps
3rd set 2 plates 6 reps
4th set 2 plates 6 reps


Seated Calf Raise
1st set 17 plates 15 reps
2nd set 17 plates 15 reps
3rd set 17 plates 15 reprs
4th set 17 plates 15 reps

[bcapprentice]

I should have gone to the gym on Friday but didn't make it. but made it yesterday(Saturday). Even went later in the day to do some cardio

So what did I do?

Ab Crunch Machine
1st set 80 lbs 15 reps
2nd set 80 lbs 15 reps
3rd set 80 lbs 15 reps

Hammer Strength Rows
1st set 180 lbs 8 reps
2nd set 200 lbs 9 reps
3rd set 200 lbs 9 reps
4th set 200 lbs 9 reps

TBar Row
1st set 80 lbs 9 reps(couldn't understand why it was so light!)
2nd set 125 lbs 6 reps
3rd set 125 lbs 6 reps
4th set 125 lbs 7 reps

Lat Pulldowns
1st set 15 plates 6 reps
2nd set 15 plates 6 reps
3rd set 15 plates 7 reps
4th set 15 plates 7 reps

Shrugs
1st set 75 lbs 7 reps
2nd set 75 lbs 7 reps
3rd set 75 lbs 7 reps

Stiff Legged Deadlifts
1st set 110 lbs 6 reps
2nd set 110 lbs 6 reps
3rd set 110 lbs 6 reps

Preacher Curl Machine
1st set 50 lbs 10 reps
2nd set 50 lbs 10 reps
3rd set 50 lbs 7 reps

Biceps Cable Curl
1st set 50 kg 6 reps
2nd set 50 kg 6 reps
3rd set 50 kg 6 reps

I invested in a weight belt this week. It's amazing how much heat it generates!

[bcapprentice]

Today's workout

Ab Crunch Machine
1set set 80 lbs 20 reps
2nd set 80 lbs 20 reps
3rd set 80 lbs 20 reps


Incline Dumbell Press
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reps
3rd set 40 lbs 8 reps
4th set 40 lbs 8 reps

Hammer Strength Bench Presss
1st set 160 lbs 6 reps
2nd set 160 lbs 6 reps
3rd set 160 lbs 6 reps
4th set 160 lbs 6 reps

Smith Machine Incline Press
1st set 75 lbs 8 reps
2nd set 75 lbs 8 reps
3rd set 75 lbs 8 reps
4th set 75 lbs 8 reps

Hammer Strength Shoulder Press
1st set 70 lbs 6 reps
2nd set 70 lbs 8 reps
3rd set 70 lbs 8 reps
4th set 70 lbs 6 reps

Found it much easier to do these this week. Partly because I used a narrower grip

Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 9 reps
3rd set 25 lbs 8 reps

Bent Over Lateral Raise
1st set 35 lbs 8 reps
2nd set 35 lbs 8 reps
3rd set 35 lbs 8 reps

One Arm Triceps Extension
1st set 20 lbs 10 reps
2nd set 20 lbs 10 reps
3rd set 20 lbs 10 reps

Rope Tricep Extension
1st set 8 plates 10 reps
2nd set 8 plates 10 reps
3rd set 8 plates 10 reps

[bcapprentice]

I know that I'm behind. Here's last Wednesday's workout:
Leg Extensions
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 270 lbs 8 reps
2nd set 270 lbs 8 reps
3rd set 270 lbs 8 reps
4th set 270 lbs 8 reps
5th set 270 lbs 8 reps
6th set 270 lbs 8 reps

Leg Curl
1st set 2 plates 8 reps
2nd set 2 plates 6 reps
3rd set 2 plates 8 reps
4th set 2 plates 8 reps
5th set 2 plates 8 reps

Standing Calf Raise
1st set 150 lbs 12 reps
2nd set 150 lbs 15 reps
3rd set 150 lbs 15 reps

Seated Calf Raise
1st set 17 plates 12 reps
2nd set 17 plates 15 reps
3rd set 17 plates 10 reps

[bcapprentice]

I'm in a bit of a funk these days. Short and dark days due to a lot of rain make it difficult to get out of bed in the morning. I'm not kekeping a record of what I'm eating. The good news is that my weight is under control between 183-185 lbs and my waist is sticking at 34".

I was supposed to get to the gym Friday but didn't make it until saturday afternoon.

The workout looked as follows:

Ab Crunch Machine
1st set 80 lbs 15 reps
2nd set 80 lbs 20 reps
3rd set 90 lbs 10 reps

Hammer Smith Row
1st set 230 lbs 6 reps
2nd set 230 lbs 6 reps
3rd set 230 lbs 6 reps
4th set 230 lbs 6 reps

TBar Rows
1st set 125 lbs 8 reps
2nd set 125 lbs 8 reps
3rd set 125 lbs 8 reps
4th set 125 lbs 8 reps

Lat Pulldown
1st set 15 plates 7 reps
2nd set 15 plates 7 reps
3rd set 15 plates 7 reps
4th set 15 plates 7 reps

Dumbell Shrugs
1st set 75 lbs 8 reps
2nd set 75 lbs 8 reps
3rd set 75 lbs 8 reps

Stiff Legged Deadlists
1st set 110 lbs 6 reps
2nd set 110 lbs 6 reps
3rd set 110 lbs 7 reps
4th set 110 lbs 6 reps. Nearly lost my grip here

Cable Curls
1st set 50 kg 7 reps
2nd set 50 kg 7 reps
3rd set 50 kg 7 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 6 reps
4th set 10 lbs 10 reps

[kimsquit]

I hear you on the rain. But hey, at least you're not in Terrace anymore!

Hang in there

:)

[jaguarr]

Looks like you're hitting those workouts pretty consistently, man, and that counts for a lot! Keep up the hard work!

jag

[bcapprentice]

Today's workout

Ab Crunch Machine
1st set 80 lbs 20 reps
2nd set 80 lbs 20 reps
3rd set 90 lbs 10 reps

Incline Dumbelll Press
1st set 45 lbs 6 reps
2nd set 45 lbs 6 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 6 reps

Hammer Smith Bench Press
1st set 160 lbs 6 reps
2nd set 160 lbs 5 reps
3rd set 160 lbs 6 partial reps
4th set 160 lbs 4 partial reps

I think doing the Inclines reduced my strength for the bench

Decline Press Smith Machine
1st set 50 lbs 10 reps
2nd set 70 lbs 10 reps
3rd set 70 lbs 10 reps
4th set 70 lbs 10 reps

now on these I was really cranking!

Hammer Strength Shoulder Press
1st set 70 lbs 8 reps
2nd set 70 lbs 8 reps
3rd set 70 lbs 8 reps
4th set 70 lbs 8 reps

Finally found a way to do them without aggravating my left shoulder

Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps
4th set 25 lbs 8 reps

Bent Over Lateral Raise
1st set 35 lbs 8 reps
2nd set 35 lbs 8 reps
3rd set 35 lbs 8 reps
4th set 35 lbs 8 reps

One Arm Triceps Extensions
1st set 20 lbs 10 reps
2nd set 20 lbs 10 reps
3rd set 20 lbs 10 reps

And yes, my fellow Canadians, I did vote today!

[bcapprentice]

Well folks, I did go to the gym on Wednesday and did work legs but forgot to take my paper journal with me so I can't tell you what I did.

Wanted to get to the gym on Friday but got delalyed after a funeral I had to do and didn"t make it until yesterday morning(Saturday) and then I was on the go yesterday and this morning and spent this afternoon trying to find energy again.

Anyway here is Saturday's workout.

Ab Crunch Machine
1st set 80 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Rows
1st set 230 lbs 6 reps
2nd set 230 lbs 7 reps
3rd set 230 lbs 7 reps
4th set 230 lbs 7 reps

TBar Row
1st set 125 lbs 7 reps
2nd set 125 lbs 8 reps
3rd set 125 lbs 8 reps
4th set 125 lbs 8 reps

Lat Pulldown
1st set 15 plates 7 reps
2nd set 15 plates 7 reps
3rd set 15 plates 7 reps
4th set 15 plates 7 reps

Dumbell Shrus
1sst set 75 lbs 8 reps
2nd set 75 lbs 8 reps
3rd set 75 lbs 8 reps

Stiff Legged Deadlifts
1st set 110 lbs 7 reps
2nd set 110 lbs 7 reps
3rd set 110 lbs 7 reps
4th set 110 lbs 6 reps

I nearly lost my grip doing the last rep of the 3rd and 4th sets.

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 8 reps

Biceps Cable Curls
1st set 50 kg 8 reps
2nd set 50 kg 8 reps
3rd set 50 kg 8 reps

[Hibiscus09]

Your workouts look great! :) Sorry about the icky weather. I don't do well without sunshine either.

[jaguarr]

T-bar rows....man, I'd forgotten all about those things until I saw them here in your journal. Might have to work those back into my own workouts. Nice work, man!

jag

[bcapprentice]

Well I forgot to take my printed journal to the gym this morning. So this is from memory as to what I did.

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Machine Bench Press
1st set 160 lbs 4 reps
2nd set 160 lbs 4 reps
3rd set 160 lbs 4 reps

Decline Bench Press
1st set 50 lbs 10 reps
2nd set 70 lbs 8 reps
3rd set 70 lbs 8 reps

Incline Dumbelll Press
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reps
3rd set 40 lbs 8 reps

Hammer Shoulder Press
1st set 70 lbs 8 reps
2nd set 70 lbs 8 reps
3rd set 70 lbs 8 reps

Bent Over Lateral Raise
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reps
3rd set 40 lbs 8 reps

Dumbell Triceps Extension
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps

[Gunn27]

Great looking workouts in here bc, keep up the great work. :)

[bcapprentice]

Thanks for the encouragement folks.

Here's Wednesday's workout:

Leg Extensions
1st set 20 lbs 10 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 250 lbs 10 reps
2nd set 250 lbs 10 reps
3rd set 250 lbs 10 reps
4th set 270 lbs 10 reps
5th set 270 lbs 10 reps

Seated Calf Raise
1st set 17 plates 15 reps
2nd set 17 plates 15 reps
3rd set 17 plates 15 reps

Leg Curls
1st set 2 plates 8 reps
2nd set 2 plates 8 reps
3rd set 2 plates 8 reps
4th set 2 plates 8 reps

Standing Calf Raise
1st set 150 lbs 15 reps
2nd set 150 lbs 15 reps
3rd set 150 lbs 15 reps

[bcapprentice]

OK.OK. I know that I am behind but life has been intense. Saturday afternoon I could/should have been three places at the same time. However I did do a workout Saturday morning as follows:

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Rowing
1st set 230 lbs 7 reps
2nd set 230 lbs 7 reps
3rd set 230 lbs 7 reps
4th set 230 lbs 7 reps

TB Rows
1st set 135 lbs 8 reps
2nd set 135 lbs 8 reps
3rd set 135 lbs 8 reps
4th set 135 lbs 8 reps

Lat Pulldown
1st set 15 plates 8 reps
2nd set 15 plates 8 reps
3rd set 15 plates 8 reps
4th set 15 plates 8 reps
5th set 5 plates 12 reps

Dumbell Shrugs
1st set 75 lbs 8 reps
2nd set 75 lbs 8 reps
3rd set 75 lbs 8 reps

Stiff Legged Deadlifts
1st set 110 lbs 6 reps
2nd set 110 lbs 8 reps
3rd set 110 lbs 8 reps
4th set 110 lbs 7 reps

Biceps Cable Curl
1st set 50 kg 9 reps
2nd set 50 kg 9 reps
3rd set 50 kg 9 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 8 reps

[bcapprentice]

I attempted to post today's workout earlier but it got lostin cyberspace!

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Bench Press
1st set 90 lbs 10 reps
2nd set 160 lbs 6 reps
3rd set 160 lbs 6 reps
4th set 160 lbs 4 reps
5th set 160 lbs 4 reps

Decline Bench Press
1st set 70 lbs 8 reps
2nd set 70 lbs 8 reps
3rd set 80 lbs 8 reps
4th set 80 lbs 8 reps

Incline Dumbell Press
1st set 45 lbs 6 reps
2nd set 45 lbs 5 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 4 reps

Hammer Strength Shoulder Press
1st set 70 lbs 8 reps
2nd set 70 lbs 8 reps
3rd set 80 lbs 8 reps
4th set 80 lbs 8 reps

Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps

Bent Over Lateral Raise
1st set 35 lbs 8 reps
2nd set 35 lbs 8 reps
3rd set 35 lbs 10 reps
4th set 35 lbs 10 reps

Underhand Pulldown
1st set 20 kg 10 reps
2nd set 30 kg 10 reps
3rd set 35 kg 10 reps

Overhead Tricep Extension
1st set 20 lbs 10 reps
2nd set 20 lbs 10 reps
3rd set 20 lbs 10 reps

The gym has acquired a number of 5 lb plates so it may be easier to work on progression of weights. Before now there were only three 5 lb plates in the gym and they were difficult to find.

[joed]

I attempted to post today's workout earlier but it got lostin cyberspace!...

The jetstream must've been blowin' SSE today because I think I saw that flying past my window after breakfast. Yep, 5 lb'ers are one of my favorite tools for climbing up the ladder of success. Way to go BCA.

[jaguarr]

Three 5 lb. plates in the entire gym? I'm glad they rectified that, man. I would have been complaining about that a long time ago if I worked out there! Keep up those strong workouts!

jag

[jtroster]

Now ask the gym to get some 2.5 pound plates.

[bcapprentice]

Today's workout(Wednesday) posted today(Wednesday)!

Leg Extension
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 290 lbs 8 reps
2nd set 290 lbs 8 reps
3rd set 290 lbs 10 reps
4th set 290 lbs 10 reps
5th set 290 lbs 10 reps

Leg Curls
1st set 2 plates 8 reps
2nd set 2 plates 8 reps
3rd set 2 plates 8 reps
4th set 2 plates 8 reps

These are almost becoming comfortable.

Seated Calf Raise
1st set 18 plates 10 reps
2nd set 18 plates 10 reps
3rd set 18 plates 10 reps

Standing Calf Raise
1st set 160 lbs 10 reps
2nd set 160 lbs 10 reps
3rd set 160 lbs 10 reps

[justtryn]

I've been lurking here for awhile. The reinforcement given others to post their workout journals has encouraged me to do likewise. Be gentle with me! My pooundages are pretty light compared to some of you.

Michael - don't worry about the poundages you're lifting... the important thing is that you ARE lifting. Good job on the workouts!

[jaguarr]

Michael - don't worry about the poundages you're lifting... the important thing is that you ARE lifting. Good job on the workouts!

A BIG bump to this! As long as you're always doing the best that you can on any given day when you're hitting the iron, that's all that matters. It's not a competition with others to see who can lift the most (if it was, the guys on the Power Lifting forum would absolutely own these boards). It's a competition with yourself to see if you can be consistent in your diet and lifting and make progress in the things you are focused on accomplishing. It's so simple that it's complicated. :)

jag

[bcapprentice]

Here is Saturday's workout:
Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Row
1st set 240 lbs 6 reps
2nd set 240 lbs 6 reps
3rd set 240 lbs 6 reps
4th set 240 lbs 6 reps

TBar Rows
1st set 140 lbs 6 reps
2nd set 140 lbs 6 reps
3rd set 140 lbs 6 reps
4th set 140 lbs 6 reps

Lat Machine Pulldown
1st set 15 plates 8 reps
2nd set 15 plates 8 reps
3rd set 15 plates 8 reps
4th set 15 plates 8 reps
5th set 5 plates 12 reps

Dumbell Shrugs
1st set 75 lbs 8 reps
2nd set 75 lbs 8 reps
3rd set 75 lbs 8 reps

Stiff Legged Deadlifts
1st set 110 lbs 6 reps
2nd set 110 lbs 8 reps
3rd set 110 lbs 8 reps
4th set 110 lbs 7 reps

Biceps Cable Curl
1st set 50 kg 9 reps
2nd set 50 kg 9 reps
3rd set 50 kg 9 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 8 reps

[bcapprentice]

Today's(Monday) workout

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Bench Press
1st set 90 lbs 10 reps
2nd set 160 lbs 4 reps
3rd set 160 lbs 6 reps
4th set 160 lbs 5 reps
5th set 160 lbs 4 reps

Decline Bench Press
1st set 70 lbs 10 reps
2nd set 70 lbs 10 reps
3rd set 90 lbs 8 reps
4th set 90 lbs 8 reps

Incline Dumbell Bench Press
1st set 45 lbs 6 reps
2nd set 45 lbs 6 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 6 reps

Hammer Strength Shoulder Press
1st set 70 lbs 6 reps
2nd set 80 lbs 8 reps
3rd set 80 lbs 8 reps
4th set 80 lbs 8 reps

Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps

Bentover latereal raise
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reps
3rd set 40 lbs 8 reps

One Arm Tricep Extension
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 7 reps

Underhand Pulldown
1st set 35 kg 10 reps
2nd set 42.5 kg 10 reps
3rd set 42.5 kg 10 reps

[bcapprentice]

Wednesday's workout late:
Leg Extensions
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 300 lbs 8 reps
2nd set 300 lbs 8 reps
3rd set 300 lbs 8 reps
4th set 300 lbs 8 reps
5th set 300 lbs 8 reps

Leg Curls
1st set 2 plates 8 reps
2nd set 2 plates 8 reps
3rd set 2 plates 8 reps
4th set 2 plates 8 reps
(this week it was more of a struggle to do these)

Seated Calf Raise
1st set 18 plates 15 reps
2nd set 18 plates 15 reps
3rd set 18 plates 15 reps

Standing Calf Raise
1st set 150 lbs 15 reps
2nd set 150 lbs 15 reps
3rd set 150 lbs 15 reps

[bcapprentice]

Today's workout posted today.

BTW it took a bit of energy to get to the gym today. But thanks to the cheering section here I made the effort. Thanks folks!

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Rows
1st set 240 lbs 6 reps
2nd set 240 lbs 6 reps
3rd set 240 lbs 6 reps
4th set 240 lbs 6 reps

TBar Rows
1st set 140 lbs 6 reps
2nd set 140 lbs 6 reps
3rd set 140 lbs 6 reps
4th set 140 lbs 6 reps

Lat Pulldowns
1st set 16 plates 6 reps
2nd set 16 plates 6 reps
3rd set 16 plates 6 reps
4th set 16 plates 6 reps
(And I thought I had set the pin at 15 plates!)

Shrugs
1st set 75 lbs 8 reps
2nd set 75 lbs 10 reps
3rd set 75 lbs 10 reps

Stiff Legged Deadlifts
1st set 120 lbs 6 reps
2nd set 120 lbs 6 reps
3rd set 120 lbs 5 reps
4th set 120 lbs 5 reps

Biceps Cable Curl
1st set 50 kg 10 reps
2nd 57.5 kg 6 reps
3rd set 57.5 kg 7 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 7 reps
3rd set 50 lbs 8 reps

[bcapprentice]

Two workouts in a row posted on the day they were done!

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Bench Press
1st set 90 lbs 10 reps
2nd set 140 lbs 8 reps
3rd set 160 lbs 6 reps
4th set 160 lbs 5 reps
5th set 140 lbs 6 reps

Decline Bench Press
1st set 70 lbs 8 reps
2nd set 90 lbs 6 reps
3rd set 90 lbs 8 reps
4th set 90 lbs 8 reps

Incline Dumbell Press
1st set 45 lbs 7 reps
2nd set 45 lbs 6 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 6 reps

Hammer Strength Shoulder Press
1st set 80 lbs 6 reps
2nd set 80 lbs 8 reps
3rd set 80 lbs 8 reps
4th set 80 lbs 8 reps

Lateral lRaise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 9 reps

Bent Over Lateral Raise
1st set 40 lbs 9 reps
2nd set 40 lbs 9 reps
3rd set 40 lbs 9 reps

One Arm Tricep extension
1st set 25 lbs 8 reps
2nd set 25 lbs 9 reps
3rd set 25 lbs 9 reps

Underhand Pulldown
1st set 30 kg 10 reps
2nd set 35 kg 10 reps
3rd set 42.5 kg 10 reps

[bcapprentice]

I've been experiencing strange sleep patterns this week. Either have trouble getting to sleep or waking up in the middle of the night and can't get back to sleep for a couple of hours. The effect is that when my alarm goes off I am finding it difficult to get out of bed and to the gym. Yesterday's workout didn't happen because of the above and the day got filled up. So it got done today.

Leg Extensions
1st set 30 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 40 lbs 6 reps
4th set 40 lbs 6 reps

Leg Press
1st set 270 lbs 8 reps
2nd set 300 lbs 8 reps
3rd set 300 lbs 8 reps
4th set 300 lbs 8 reps
5th set 300 lbs 8 reps

Leg Curls
1st set 2 plates 8 reps
2nd set 2 plates 9 reps
3rd set 2 plates 7 reps
4th set 2 plates 8 reps

Seated Calf Raise
1st set 18 plates 15 reps
2nd set 18 plates 15 reps
3rd set 18 plates 15 reps

Standing Calf Raise
1st set 150 lbs 15 reps
2nd set 150 lbs 15 reps
3rd set 150 lbs 15 reps

[tarman]

looks like the poundages are going up vs. your first post........keep it up!

[Gunn27]

Yup, your workouts/weights look real good. Any idea what might be casuing the sleep pattern changes? Stress, diet, overdoing it maybe? Do you take anything to help with sleep quality, like a zinc supplement? Just trying to help on the sleep issue, you want to get that rectified asap when doing heavy training.

[bcapprentice]

Yup, your workouts/weights look real good. Any idea what might be casuing the sleep pattern changes? Stress, diet, overdoing it maybe? Do you take anything to help with sleep quality, like a zinc supplement? Just trying to help on the sleep issue, you want to get that rectified asap when doing heavy training.

I wish I could figure out. I stopped taking ZMA and managed to get three nights of solid sleep. Will start the ZMA again tonight and see what happens.

[bcapprentice]

Friday's workout:
I had misplaced my journal so I was trying to recreate the weights to use from memory.

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Rows
1st set 250 lbs 6 reps
2nd set 250 lbs 6 reps
3rd set 250 lbs 6 reps
4th set 250 lbs 6 reps

TBar Rows
1st set 125 lbs 8 reps
2nd set 125 lbs 8 reps
3rd set 125 lbs 8 reps

Lat Pulldowns
1st set 16 plates 6 reps
2nd set 16 plates 6 reps
3rd set 16 plates 6 reps

Dumbell Shrugs
1st set 75 lbs 8 reps
2nd set 75 lbs 8 reps
3rd set 75 lbs 8 reps

Biceps Cable Curl
1st set 42.5 kg 10 reps
2nd set 50 kg 10 reps
3rd set 57.5 kg 6 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 8 reps

Folks were around the station where I normally do stiff legged deadlifts so they didn't get done.

[Gunn27]

I wish I could figure out. I stopped taking ZMA and managed to get three nights of solid sleep. Will start the ZMA again tonight and see what happens.I'm interested to hear what your findings are on that. ZMA is one supp that I put my faith in, it works wonders for me in terms of sleep quality.

Nice w/o, despite not having your journal on hand. :)

[bcapprentice]

I had misplaced my log from Monday.

What was lost has been found!

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Incline Dumbell Press
1st set 45 lbs 7 reps
2nd set 45 lbs 7 reps
3rd set 45 lbs 7 reps
4th set 45 lbs 7 reps

Decline Bench Press
1st set 90 lbs 8 reps
2nd set 100 lbs 6 reps
3rd set 100 lbs 6 reps
4th set 100 lbs 6 reps

Hammer Strength Bench Press
1st set 160 lbs 4 reps
2nd set 160 lbs 4 reps
3rd set 160 lbs 4 reps

Hammer Strength Shoulder Press
1st set 80 lbs 8 reps
2nd set 80 lbs 8 reps
3rd set 80 lbs 8 reps
4th set 80 lbs 8 reps

Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 30 lbs 4 reps

Bent Over Lateral Raise
1st set 45 lbs 4 reps
2nd set 45 lbs 4 reps
3rd set 45 lbs 4 reps

One Arm Tricep Extension
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps

Tricep Extension Machine
1st set 30 lbs 10 reps
2nd set 50 lbs 10 reps
3rd set 70 lbs 10 reps

[bcapprentice]

Today's workout today

Leg Extension
1st set 30 lbs 10 reps
2nd set 40 lbs 6 reps
3rd set 40 lbs 6 reps
4th set 40 lbs 6 reps

Leg Press
1st set 305 lbs 8 reps
2nd set 305 lbs 10 reps
3rd set 305 lbs 10 reps
4th set 305 lbs 10 reps
5th set 305 lbs 10 reps

Leg Curls
1st set 2 plates 8 reps
2nd set 2 plates 8 reps
3rd set 2 plates 8 reps
4th set 2 plates 8 reps

Seated Calf Raise
1st set 18 plates 15 reps
2nd set 18 plates 15 reps
3rd set 18 plates 15 reps

Standing Calf Raise
1st set 150 lbs 15 reps
2nd set 150 lbs 15 reps
3rd set 150 lbs 15 reps

[bcapprentice]

Yesterday's workout:

Ab Crlunch Machine
1st set 90 lbs 20 reps
2nd set 90 lbs 20 reps
3rd set 90 lbs 20 reps

Hammer Strength Rows
1st set 230 lbs 8 reps
2nd set 230 lbs 8 reps
3rd set 230 lbs 8 reps
4th set 230 lbs 8 reps

TBar Rows
1st set 215 lbs 7 reps
2nd set 235 lbs 6 reps
3rd set 235 lbs 6 reps
4th set 235 lbs 6 reps

Dumbell Shrugs
1st set 75 lbs 8 reps
2nd set 75 lbs 10 reps
3rd set 75 lbs 10 reps

Lat Pulldown
1st set 16 plates 6 reps
2nd set 16 plates 6 reps
3rd set 16 plates 6 reps
4th set 16 plates 6 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 7 reps

Biceps Cable Curl
1st set 42.5 kg 8 reps
2nd set 42.5 kg 8 reps
3rd set 42.5 kg 8 reps


Next Wednesday I fly to Toronto for meetings and won't be back until the following Sunday. I'm staying near Bloor and Yonge if any Torontonians have recommendations regarding gyms. Thanks

[bcapprentice]

An abbreviated workout as I am leaving for Toronto for a meeting and won't be back here until Sunday evening

Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Incline Dumbell Press
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 8 reps

Decline Bench Press
1st set 90 lbs 8 reps
2nd set 90 lbs 8 reps
3rd set 90 lbs 8 reps

Hammer Strength Shoulder Press
1st set 70 lbs 8 reps
2nd set 80 lbs 8 reps
3rd set 80 lbs 8 reps

Bent over Lateral Raise
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 8 reps

One Arm Tricep Extension
1st set 15 lbs 15 reps
2nd set 15 lbs 15 reps
3rd set 25 lbs 8 reps

[Hibiscus09]

Nice workouts! Travel safely! :)

[bcapprentice]

I'm back from my meetings in Toronto. When I left there on Sunday, the temperature was balmy.

Made it to the gym this morning and did the following:

Ab Crunch machine
1st set 100 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Hammer Strength Shoulder Press
1st set 80 lbs 8 reps
2nd set 80 lbs 8 reps
3rd set 80 lbs 8 reps
4th set 80 lbs 8 reps

Dumbell Laterals
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 8 reps
4th set 25 lbs 8 reps

Bent Over Lateral Raises
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 8 reps
4th set 45 lbs 8 reps

Dumbell Shrugs
1st set 70 lbs 8 reps
2nd set 70 lbs 8 reps
3rd set 70 lbs 8 reps
4th set 70 lbs 8 reps

[jaguarr]

Welcome back! Glad you got right back to the gym after your trip so that we didn't have to yell at you! :)

jag

[jtroster]

When I left there on Sunday, the temperature was balmy.
Looks like you took the balmy weather back with you. Its 1C with a dusting of snow and lots of wind.

[bcapprentice]

Yesterday's workout:
Hammer Strength Rows
1st set 90 lbs 15 reps
2nd set 230 lbs 8 reps
3rd set 230 lbs 8 reps
4th set 230 lbs 8 reps
5th set 230 lbs 7 reps

Hyperextensions
1st set 10 lb plate 10 reps
2nd set 10 lb plate 10 reps
3rd set 25 lb plate 10 reps

TBar Rows
1st set 125 lbs 8 reps
2nd set 135 lbs 6 reps
3rd set 135 lbs 7 reps
4th set 135 lbs 7 reps

Lat Pulldowns
1st set 16 plates 6 reps
2nd set 16 plates 6 reps
3rd set 16 plates 6 reps
4th set 16 plates 6 reps

[bcapprentice]

Today's workout:
Hammer Strength Bench Press
1st set 90 lbs 10 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 6 reps
These seemed easier to do today.

Decline Bench Press
1st set 90 lbs 8 reps
2nd set 90 lbs 8 reps
3rd set 90 lbs 8 reps
4th set 90 lbs 8 reps

Incline Dumbell Press
1st set 45 lbs 6 reps
2nd set 45 lbs 4 reps
3rd set 45 lbs 5 reps
4th set 45 lbs 5 reps
These however were a struggle to do today.

Pec Deck Machine
1st set 100lbs 10 reps
2nd set 115 lbs 6 reps
3rd set 115 lbs 6 reps
4th set 100 lbs 6 reps

[jaguarr]

Nice work. Ever thought of working some DB flies into your chest routine? I think they'd be a nice addition in the place of maybe the Pec Deck. You could alternate between pec deck and flies every other week. Just a thought. :)

jag

[bcapprentice]

Today's workout:
Leg Extensions
1st set 20 lbs 10 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 144 lbs 8 reps
2nd set 240 lbs 8 reps
3rd set 272 lbs 8 reps
4th set 272 lbs 8 reps
5th set 200 lbs 10 reps
Usually I'm doing leg press on a 45' model. This time it was a horizontal model. It required a little bit more work

Deadlifts
1st set 100 lbs 8 reps
2nd set 100 lbs 8 reps
3rd set 110 lbs 6 reps
4th set 110 lbs 8 reps

Leg Curl
1st set 2 plates 8 reps
2nd set 2 plates 8 reps
3rd set 2 plates 8 reps
4th set 2 plates 8 reps

Seated Calf Raise
1st set 18 plates 15 reps
2nd set 18 plates 15 reps
3rd set 18 plates 15 reps
4th set 18 plates 15 reps

[bcapprentice]

Today"s workout:

Ab Crunch Machine
1st set 100 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Underhand Tricep Pushdown
1st set 35 kg 10 reps
2nd set 42.5kg 10 reps
3rd set 50 kg 8 reps
4th set 50 kg 8 reps

Triceps Extension Machine
1st set 60 lbs 10 reps
2nd set 80 lbs 10 reps
3rd set 90 lbs 10 reps
4th set 100 lbs 10 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 8 reps
4th set 50 lbs 8 reps

(Today these were fairly easy to do. After struggling to get the reps in up to now)

Biceps Cable Curl
1st set 42.5 kg 8 reps
2nd set 42.5 kg 8 reps
3rd set 42.5 kg 8 reps
4th set 42.5 kg 8 reps

Forearm Wrist Curls
1st set 10 lbs 10 reps
2nd set 20 lbs 10 reps
3rd set 20 lbs 10 reps

[joed]

Your arms must have a great pump after that WO, bca. WTG.

[bcapprentice]

Today was shoulders

Ab Crunch Machine
1st set 100 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Hammer Strength Shoulder Press
1st set 90 lbs 6 reps
2nd set 90 lbs 6 reps
3rd set 90 lbs 6 reps
4th set 90 lbs 8 reps
(For awhile it was a struggle to do these because of something with my left shoulder. However, I've increased the weight and it isn't creating any problem for my shoulder!)

Dumbell Lateral Raise
1st set 25 lbs 8 reps
2nd set 25 lbs 8 reps
3rd set 25 lbs 10 reps
4th set 25 lbs 10 reps

Bent Over Lateral Raise
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 8 reps
4th set 45 lbs 8 reps

Shrugs
1st set 75 lbs 10 reps
2nd set 75 lbs 10 reps
3rd set 75 lbs 10 reps
4th set 75 lbs 10 reps

[bcapprentice]

Today was back

Hammer Strength Rows
1st set 230 lbs 8 reps
2nd set 230 lbs 8 reps
3rd set 230 lbs 8 reps
4th set 230 lbs 8 reps

TBar Rows
1st set 135 lbs 7 reps
2nd set 135 lbs 7 reps
3rd set 135 lbs 7 reps
4th set 135 lbs 7 reps

Lat Pulldowns
1st set 16 plates 6 reps
2nd set 16 plates 6 reps
3rd set 16 plates 6 reps
4th set 16 plates 6 reps
5th set 8 plates 10 reps

Hyperextension
1st set 25 lbs 10 reps
2nd set 25 lbs 10 reps
3rd set 25 lbs 10 reps
4th set 25 lbs 10 reps

[justtryn]

Look'n good, Michael. I noticed the increases from when you started your journal - good job!

Mark

[bcapprentice]

Today was chest
Decline Bench Press
1st set 90 lbs 9 reps
2nd set 90 lbs 9 reps
3rd set 90 lbs 9 reps
4th set 90 lbs 10 reps

Hammer strength Bench Press
1st set 140 lbs 6 reps
2nd set 140 lbs 6 reps
3rd set 140 lbs 6 reps
4th set 140 lbs 6 reps

Flat Dumbell Flyes(see Jag I followed your suggestion)
1st set 25 lbs 10 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

(I should get somebody to check my form on these. Last time I did these someone commented that they looked like a strange form of presses)

Incline Dumbell Press
1st set 45 lbs 6 reps
2nd set 45 lbs 6 reps
3rd set 45 lbs 5 reps
4th set 45 lbs 5 reps
(Hey, two more reps on these than last week!)

Thanks for the positive reinforcement folks. It helps to keep me motivated at this.

[bcapprentice]

Today my chest is feeling as if it had a workout yesterday, so the intensity level must be OK

On to today:
I started with doing the Ab Crunch machine but I can't remember if I did two or three sets of 20 reps at 100 lbs. My mind started to wonder at a certain point!

Triceps Extension Machine
1st set 110 lbs 10 reps
2nd set 110 lbs 10 reps
3rd set 110 lbs 10 reps
4th set 110 lbs 10 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 8 reps
4th set 50 lbs 8 reps

Underhand Tricep Pushdown
1st set 50 kg 8 reps
2nd set 50 kg 8 reps
3rd set 50 kg 8 reps
4th set 50 kg 8 reps

Biceps Cable Curl
1st set 42.5 kg 8 reps
2nd set 42.5 kg 8 reps
3rd set 42.5 kg 10 reps
4th set 42.5 kg 10 reps

Wrist Curls
3 sets 15 lbs 10 reps

I'm off to Portland OR tomorrow for some R & R. If you're lucky I'll something for you here on Tuesday!

[bcapprentice]

I'm back and no noises from Jag aabout the delay in posting!

Today's workout:
Ab Crunch Machine
1st set 100 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Hammer Strength Shoulder Press
1st set 90 lbs 8 reps
2nd set 90 lbs 8 reps
3rd set 90 lbs 8 reps
4th set 90 lbs 10 reps

Dumbell Lateral Raise
1st set 25 lbs 10 reps
2nd set 30 lbs 6 reps
3rd set 30 lbs 6 reps
4th set 30 lbs 6 reps

Bentover Lateral Raise
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 8 reps
4th set 45 lbs 8 reps

Barbell Shrugs
1st set 50 lbs 10 reps
2nd set 70 lbs 10 reps
3rd set 90 lbs 10 reps
4th set 90 lbs 10 reps

[jaguarr]

I'm back and no noises from Jag aabout the delay in posting!



So, you're saying you don't WANT the grace period in the future, eh? Okay. Just remember that you asked for it! :D

Nice workouts, bro!

jag

[bcapprentice]

This is from Wednesday

Hyperextensions
1st set 25 lbs 10 reps
2nd set 25 lbs 10 reps
3rd set 25 lbs 10 reps
4th set 25 lbs 10 reps

Hammer Strength Rows
1st set 230 lbs 8 reps
2nd set 230 lbs 8 reps
3rd set 230 lbs 9 reps
4th set 230 lbs 9 reps

TBar Rows
1st set 135 lbs 7 reps
2nd set 135 bls 7 reps
3rd set 135 lbs 7 reps
4th set 135 lbs 7 reps

Lat Pulldowns
1st set 16 plates 6 reps
2nd set 16 plates 6 reps
3rd set 16 plates 6 reps
4th set 16 plates 6 reps

[bcapprentice]

Thursday's workout

Hammer Strength Bench Press
1st set 70 lbs 10 reps
2nd set 140 lbs 6 reps
3rd set 140 lbs 6 reps
4th set 140 lbs 6 reps
(These have become easier to do)

Decline Bench Press
1st set 100 lbs 6 reps
2nd set 100 lbs 7 reps
3rd set 100 lbs 7 reps
4th set 100 lbs 7 reps

Dumbell Incline Press
1st set 45 lbs 6 reps
2nd set 45 lbs 6 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 5 reps

Pec Deck Machine
1st set 100 lbs 9 reps
2nd set 115 lbs 6 reps
3rd set 115 lbs 6 reps
4th set 115 lbs 6 reps

[bcapprentice]

Today's workout
Leg Extensions
1st set 30 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 10 reps

Leg Curls
1st set 2 plates 8 reps
2nd set 2 plates 8 reps
3rd set 2 plates 8 reps
4th set 2 plates 8 reps

Leg Press
1st set 270 lbs 8 reps
2nd set 270 lbs 10 reps
3rd set 270 lbs 10 reps
4th set 270 lbs 10 reps

Toe Press(on Leg Press Machine)
1st set 180bs 10 reps
2nd set 180 lbs 10 reps
3rd set 180 lbs 15 reps
4th set 180 lbs 15 reps

Stiff Legged Deadlifts
1st set 100 lbs 8 reps
2nd set 100 lbs 8 reps
3rd set 100 lbs 8 reps
4th set 100 lbs 8 reps

And with this I'm all caught up!

[bcapprentice]

Today's workout:
Ab Crunch Machine
1st set 100 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Hammer Strength Shoulder Press
1st set 90 lbs 8 reps
2nd set 100 lbs 8 reps
3rd set 100 lbs 8 reps
4th set 100 lbs 8 reps
(Given that a few weeks ago there was some pain in my left shoulder using this machine, I'm impressed with the poundage that I'm up to - and no pain!)

Dumbell Lateral Raise
1st set 25 lbs 8 reps
2nd set 30 lbs 6 reps
3rd set 30 lbs 6 reps
4th set 30 lbs 6 reps

Bentover Lateral Raise
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 8 reps
4th set 45 lbs 8 reps

Barbell Shrugs
1st set 90 lbs 10 reps
2nd set 90 lbs 10 reps
3rd set 90 lbs 10 reps

Hang Clean & Press
1st set 20 lbs 8 reps
2nd set 20 lbs 6 reps
3rd set 20 lbs 6 reps

(The first time I've done these and they are work!)

[bcapprentice]

Today chest
Hammer Strenght Bench Press
1st set 90 lbs 10 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 6 reps
5th set 140 lbs 6 reps

Decline Bench Press
1st set 100 lbs 8 reps
2nd set 100 lbs 8 reps
3rd set 100 lbs 7 reps
4th set 100 lbs 7 reps

Dumbell Flyes
1st set 30 lbs 8 reps
2nd set 30 lbs 10 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 10 reps

Dumbell Incline Press
1st set 45 lbs 6 reps
2nd set 45 lbs 6 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 6 reps

[jaguarr]

Lookin' good in here, BC! Keep up the hard work!

jag

[justtryn]

You've got some good work going there, Michael! Keep at it!

Mark

[bcapprentice]

Wednesday's workout

Hammer Strenth Rows
1st set 90 lbs 10 reps
2nd set 230 lbs 9 reps
3rd set 230 lbs 9 reps
4th set 230 lbs 9 reps

Hyperextensions
1st set 25 lb plate 10 reps
2nd set 25 lb plate 12 reps
3rd set 25 lb plate 12 reps
4th set 25 lb plate 12 reps

TBar Rows
1st set 135 lbs 7 reps
2nd set 135 lbs 7 reps
3rd set 135 lbs 7 reps
4th set 135 lbs 8 reps

Lat Pulldowns
1st set 16 plates 7 reps
2nd set 16 plates 7 reps
3rd set 16 plates 7 reps
4th set 16 plates 6 reps

[bcapprentice]

Today's workout
Leg Curl
1st set 2 plates 8 reps
2nd set 2 plates 8 reps
3rd set 2 plates 8 reps
4th set 1 plate 10 reps

Leg Extensions
1st set 30 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 20 lbs 10 reps
4th set 20 lbs 10 reps

Leg Press
1st set 280 lbs 10 reps
2nd set 280 lbs 10 reps
3rd set 100 lbs 10 reps
4th set 100 lbs 10 reps

(Some of you know that I have a bum right leg from polio. If I was to do squats I can't squat very low. With the leg press I decided today to see if I could get a bit more of a bend and still push the stack)

Toe Presses
1st set 190 lbs 15 reps
2nd set 190 lbs 15 reps
3rd set 190 lbs 15 reps
4th set 190 lbs 15 reps

Stiff Legged Deadlift(Smith Machine)
1st set 110 lbs 10 reps
2nd set 110 lbs 10 reps
3rd set 110 lbs 10 reps
4th set 110 lbs 10 reps

[jaguarr]

Nice work on those leg presses, man. I didn't know about the bum right leg, so I'm even more impressed to see you working it hard like that. Leg presses should help you strengthen it up nicely. :cool:

jag

[bcapprentice]

Saturday's workout

Ab Crunch Machine
1st set 100 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Triceps Extension Machine
1st set 100 lbs 10 reps
2nd set 110 lbs 8 reps
3rd set 110 lbs 8 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 60 lbs 8 reps
3rd set 60 lbs 8 reps
(I thought that the day would never come that I could do more than 50 lbs of these)

Underhand Triceps Pushdown
1st set 50 kg 8 reps
2nd set 50 kg 8 reps
3rd set 50 kg 8 reps
4th set 50 kg 8 reps

Biceps Cable Curl
1st set 50 kg 8 reps
2nd set 50 kg 8 reps
3rd set 50 kg 8 reps
4th set 50 kg 8 reps

Dumbell Wrist Curls
1st set 15 lbs 10 reps
2nd set 20 lbs 10 reps
3rd set 20 lbs 10 reps

[bcapprentice]

This is yesterday's workout

Ab Crunch Machine
1st set 100 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Dumbell Lateral Raise
1st set 30 lbs 6 reps
2nd set 30 lbs 6 reps
3rd set 30 lbs 6 reps
4th set 30 lbs 6 reps

Bent Over Lateral Raise
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 8 reps
4th set 45 lbs 8 reps


Hammer strength Shoulder Press
1st set 100 lbs 8 reps
2nd set 100 lbs 8 reps
3rd set 100 lbs 8 reps
4th set 100 lbs 9 reps

Hang Clean and Press
1st set 20 lbs 7 reps
2nd set 20 lbs 7 reps
3rd set 20 lbs 7 reps

Barbell Shrugs
1st set 90 lbs 10 reps
2nd set 90 lbs 10 reps
3rd set 110 lbs 10 reps

With this week being Holy Week and all the services that that involves, it will be a challenge to get workouts in. Although I did two sessions of cardio this week so far

[bcapprentice]

Yes I know I am running behind. Holy Week you know. It didn't help that I misplaced my printed journal when I went to the gym on Wednesday to do chest, but here is what I did:

Hammer Strength Bench Press
1st set 50 lbs 10 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 6 reps

Decline Bench Press
1st set 100 lbs 8 reps
2nd set 100 lbs 6 reps
3rd set 100 lbs 6 reps
4th set 100 lbs 6 reps

Dumbell Pullovers
1st set 25 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 35 lbs 10 reps

Dumbell Flyes
1st set 30 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 35 lbs 8 reps
4th set 35 lbs 8 reps

Dumbell Incline Press
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 6 reps

Yesterday I did Legs
Leg Extensions
1st set 20 lbs 10 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 10 reps

Stiff Legged Deadlifts - Smioth Machine
1st set 140 lbs 10 reps
2nd set 140 lbs 10 reps
3rd set 150 lbs 8 reps
4th set 150 lbs 8 reps

Leg Curls
1st set 2 plates 8 reps
2nd set 2 plates 8 reps
3rd set 2 plates 8 reps

Seated Calf Raise
1st set 15 plates 15 reps
2nd set 17 plates 15 reps
3rd set 17 plates 15 reps

Leg Press
1st set 180 lbs 10 reps
2nd set 180 lbs 10 reps
3rd set 180 lbs 10 reps
4th set 180 lbs 10 reps

Toe Presses
1st set 180 lbs 15 reps
2nd set 205 lbs 15 reps
3rd set 205 lbs 15 reps
4th set 205 lbs 15 reps

[bcapprentice]

Today"s workout today!

Ab Crunch Machine
1st set 100 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Hammer Strength Row
1st set 240 lbs 8 reps
2nd set 240 lbs 9 reps
3rd set 240 lbs 8 reps
4th set 240 lbs 8 reps

TBar Rows
1st set 135 lbs 8 reps
2nd set 135 lbs 8 reps
3rd set 135 lbs 8 reps
4th set 135 lbs 8 reps

Lat Pulldowns
1st set 16 plates 7 reps
2nd set 16 plates 7 reps
3rd set 16 plates 7 reps
4th set 16 plates 7 reps

Hyperextensions
1st set 25 lb plate 12 reps
2nd set 25 lb plate 12 reps
3rd set 25 lb plate 12 reps
4th set 25 lb plate 12 reps

[bcapprentice]

From yesterday:
Ab Crunch Machine
1st set 90 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Triceps Extension Machine
1st set 110 lbs 9 reps
2nd set 110 lbs 9 reps
3rd set 110 lbs 10 reps
4th set 120 lbs 9 reps

Preacher Curl Machine
1st set 60 lbs 6 reps
2nd set 60 lbs 7 reps
3rd set 60 lbs 6 reps
4th set 60 lbs 6 reps
(These are a challenge)

Underhand Triceps Pushdown
1st set 50 kg 8 reps
2nd set 50 kg 9 reps
3rd set 50 kg 9 reps
4th set 50 kg 9 reps

Biceps Cable Curl
1st set 50 kg 9 reps
2nd set 50 kg 9 reps
3rd set 50 kg 9 reps
4th set 50 kg 9 reps

Dumbell Wrist Curls
1st set 20 lbs 10 reps
2nd set 20 lbs 10 reps
3rd set 20 lbs 10 reps

[almostnuts]

Keep up the good work.

I missed it, How's the sleep going?

[bcapprentice]

Keep up the good work.

I missed it, How's the sleep going?
Compared with the episode a couple of months ago I'm doing not badly. And yes it probably was stress at the time.

[bcapprentice]

Today's workout
Ab Crunch
1st set 50 kg 20 reps
2nd set 57.5 kg 20 reps
3rd set 57.5 20 reps

Hang Clean and Press
1st set 20 lbs 7 reps
2nd set 20 lbs 7 reps
3rd set 20 lbs 7 reps

Hammer Strength Shoulder Press
1st set 100 lbs 10 reps
2nd set 100 lbs 10 reps
3rd set 100 lbs 10 reps
4th set 100 lbs 10 reps

Dumbell Laterals
1st set 30 lbs 6 reps
2nd set 30 lbs 6 reps
3rd set 30 lbs 6 reps
4th set 30 lbs 6 reps

Bent Over Laterals
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 8 reps
4th set 45 lbs 8 reps

Barbell Shrugs
1st set 110 lbs 10 reps
2nd set 110 lbs 10 reps
3rd set 110 lbs 10 reps

[jaguarr]

Compared with the episode a couple of months ago I'm doing not badly. And yes it probably was stress at the time.

Forgive me for being too lazy to read through your journal to see if you've already noted this, but have you tried ZMA, GABA or melatonin (or some combination thereof) for your sleep troubles?

jag

[bcapprentice]

Forgive me for being too lazy to read through your journal to see if you've already noted this, but have you tried ZMA, GABA or melatonin (or some combination thereof) for your sleep troubles?

jag
The problem at the time was that I was having difficulty getting a solid night's sleep and I was taking ZMA at the time. In retrospect the sleeplessness was the stress, although I still have the occasional sleepless night even with the ZMA.

Hadn't heard about GABA. I hope that someone will enlighten me!

[jaguarr]

The problem at the time was that I was having difficulty getting a solid night's sleep and I was taking ZMA at the time. In retrospect the sleeplessness was the stress, although I still have the occasional sleepless night even with the ZMA.

Hadn't heard about GABA. I hope that someone will enlighten me!

Check out Bane's GABA Thread (http://forum.bodybuilding.com/showthread.php?t=616491&highlight=GABA). Everything you'd want to know and more. :cool:

jag

[bcapprentice]

Today's workout
Hammer Strength Bench Press
1st set 50 lbs 10 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 8 reps
5th set 140 lbs 8 reps

Decline Bench Press
1st set 100 lbs 8 reps
2nd set 100 lbs 8 reps
3rd set 100 lbs 8 reps
4th set 100 lbs 7 reps

Dumbell Flyes
1st set 30 lbs 10 reps
2nd set 35 lbs 8 reps
3rd set 35 lbs 9 reps
4th set 35 lbs 9 reps

Dumbelll Pullovers
1st set 35 lbs 10 reps
2nd set 35 lbs 10 reps
3rd set 35 lbs 10 reps
4th set 35 lbs 10 reps

Incline Dumbell Press
1st set 45 lbs 7 reps
2nd set 45 lbs 7 reps
3rd set 45 lbs 8 reps
4th set 45 lbs 7 reps

[bcapprentice]

Yes, I know that I haven't been here for awhile. But I've been a good boy and have gone to the gym faithfully the last few days. Below are the results:

WEDNESDAY
Lat Pulldowns
1st set 8 plates 12 reps
2nd set 16 plates 7 reps
3rd set 16 plates 7 reps
4th set 16 plates 7 reps

TBar Rows
1st set 135 lbs 8 reps
2nd set 135 lbs 8 reps
3rd set 135 lbs 9 reps
4th set 135 lbs 9 reps

Hammer Strength Rows
1st set 240 lbs 8 reps
2nd set 240 lbs 8 reps
3rd set 240 lbs 8 reps
4th set 240 lbs 8 reps

Hyperextension
1st set 25 lbs 10 reps
2nd set 25 lbs 10 reps
3rd set 25 lbs 10 reps

THURSDAY
Leg Extensions
1st set 20 lbs 10 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 180 lbs 10 reps
2nd set 240 lbs 10 reps
3rd set 240 lbs 10 reps
4th set 265 lbs 10 reps

Toe Raises
1sst set 265 lbs 15 reps
2nd set 265 lbs 15 reps
3rd set 265 lbs 15 reps
4th set 265 lbs 15 reps

Leg Curls
1st set 1 plate 8 reps
2nd set 1 plate 8 reps
3rd set 1 plate 6 reps

Seated Calf Raise
1st set 18 plates 13 reps
2nd set 18 plates 15 reps
3rd set 18 plates 13 reps

FRIDAY
Ab Crunch
1st set 57.5 kg 20 reps
2nd set 57.5 kg 20 reps
3rd set 57.5 kg 20 reps

Triceps Extension Machine
1st set 110 lbs 10 reps
2nd set 110 lbs 10 reps
3rd set 110 lbs 10 reps
4th set 110 lbs 10 reps

Dumbell Preacher Curl
1st set 20 lbs 10 reps
2nd set 30 lbs 6 reps
3rd set 30 lbs 6 reps
4th set 30 lbs 6 reps

Underhand Triceps Pushdown
1st set 57.5 kg 8 reps
2nd set 57.5 kg 8 reps
3rd set 57.5 kg 8 reps
4th set 57.5 kg 8 reps

Biceps Cable Curl
1st set 57.5 kg 7 reps
2nd set 57.5 kg 7 reps
3rd set 57.5 kg 7 reps
4th set 57.5 kg 7 reps

[bcapprentice]

Today's workout

Ab Crunch Machine
1st set 100 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Hang and Clean Press
1st set 20 lbs 8 reps
2nd set 20 lbs 8 reps
3rd set 20 lbs 7 reps
4th set 20 lbs 7 reps

Barbell Shrugs
1st set 110 lbs 10 reps
2nd set 110 lbs 10 reps
3rd set 110 lbs 10 reps

Hammer Strength Shoulder Press
1st set 100 lbs 8 reps
2nd set 100 lbs 10 reps
3rd set 100 lbs 10 reps
4th set 100 lbs 10 reps

Dumbell Laterals
1st set 30 lbs 7 reps
2nd set 30 lbs 7 reps
3rd set 30 lbs 7 reps
4th set 30 lbs 7 reps

Bentover Laterals
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 8 reps
4th set 45 lbs 8 reps

[bcapprentice]

Yesterday's workout
Bent Knee Leg Raises
3 sets x 20 reps each

Hammer Strength Bench Press
1st set 90 lbs 10 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 145 lbs 6 reps

Decline Bench Press
1st set 110 lbs 8 reps
2nd set 110 lbs 7 reps
3rd set 110 lbs 6 reps
4th set 110 lbs 6 reps

Pec Dec Fly
1st set 100 lbs 8 reps
2nd set 115 lbs 8 reps
3rd set 115 lbs 8 reps

Incline Dumbell Press
1st set 45 lbs 7 reps
2nd set 45 lbs 7 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 7 reps

Dumbell Pullover
1st set 40 lbs 10 reps
2nd set 40 lbs 10 reps
3rd set 40 lbs 10 reps
4th set 40 lbs 10 reps

[bcapprentice]

Today's workout
Lat Pulldowns
1st set 16 plates 8 reps
2nd set 16 plates 8 reps
3rd set 16 plates 8reps
4th set 16 plates 7 reps

Hammer Strength Rows
1st set 240 lbs 8 reps
2nd set 240 lbs 8 reps
3rd set 250 lbs 7 reps
4th set 250 lbs 6 reps

TBar Rows
1st set 135 lbs 8 reps
2nd set 135 lbs 9 reps
3rd set 135 lbs 9 reps
4th set 135 lbs 9 reps

Back Extension Machine
1st set 7 plates 12 reps
2nd set 12 plates 12 reps
3rd set 14 plates 12 reps

[jaguarr]

Looks like you're cranking away pretty hard in here, man! Nice work!

jag

[bcapprentice]

Today's workout

Leg Extension
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 270 lbs 8 reps
2nd set 270 lbs 8 reps
3rd set 270 lbs 8 reps
4th set 270 lbs 8 reps

Toe Presses
1st set 270 lbs 15 reps
2nd set 270 lbs 15 reps
3rd set 270 lbs 15 reps

Stiff Legged Deadlift - Smith Machine
1st set 140 lbs 10 reps
2nd set 160 lbs 8 reps
3rd set 160 lbs 8 reps
4th set 160 lbs 8 reps

Seated Calf Raise
1st set 18 plates 15 reps
2nd set 18 plates 15 reps
3rd set 18 plates 15 reps

[bcapprentice]

I know this is late but better late than never!

Friday's workout

Ab Crunch
1st set 57.5 kg 20 reps
2nd set 60 kg 10 reps
3rd set 60 kg 10 reps

Triceps Extension Machine
1st set 100 lbs 10 reps
2nd set 110 lbs 8 reps
3rd set 110 lbs 10 reps
4th set 110 lbs 10 reps

Preacher Curl Machine
1st set 60 lbs 6 reps
2nd set 60 lbs 6 reps
3rd set 60 lbs 6 reps
4th set 60 lbs 5 reps

RopeTriceps Pulldown
1st set 50 kg 8 reps
2nd set 50 kg 8 reps
3rd set 50 kg 8 reps
4th set 50 kg 8 reps

Biceps Curls
1st set 20 lbs 10 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Reverse Curls
1st set bar alone 10 reps
2nd set 10 lbs 10 reps
3rd set 10 lbs 10 reps
4th set 10 lbs 10 reps

[krismarine2003]

Great consistancy on staying with posting your workouts. This will deffinately give you the motivation always to keep up the good work.

Good on ya....

GL

[bcapprentice]

Great consistancy on staying with posting your workouts. This will deffinately give you the motivation always to keep up the good work.

Good on ya....

GL
That's why I'm posting. To try to keep me consistent and I'm really appreciating the encouragement I get here(especially from Jag)

Today's workout:
Ab Crunch
1st set 575.kg 20 reps
2nd set 57.5 kg 20 reps
3rd set 57.5 kg 20 reps

Hang Clean and Press
1st set 20 lbs 8 reps
2nd set 20 lbs 8 reps
3rd set 20 lbs 6 reps
4th set 20 lbs 8 reps

Barbell Shrugs
1st set 120 lbs 8 reps
2nd set 120 lbs 8 reps
3rd set 120 lbs 8 reps
4th set 120 lbs 8 reps

Dumbell Laterals
1st set 30 lbs 8 reps
2nd set 30 lbs 7 reps(I nearly lost my balance here)
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Hammer Strength Shoulder Press
1st set 90 lbs 10 reps
2nd set 110 lbs 8 reps
3rd set 110 lbs 9 reps
4th set 110 lbs 10 reps

Bent Over laterals
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 8 reps
4th set 45 lbs 8 reps

[joed]

BCA, that's some pretty decent poundage on those laterals (spoken by someone who's rotator cuff injury is now completely healed). Curious if you do those 1 arm at a time or with both swinging wildly in the wind?

[bcapprentice]

BCA, that's some pretty decent poundage on those laterals (spoken by someone who's rotator cuff injury is now completely healed). Curious if you do those 1 arm at a time or with both swinging wildly in the wind?

Thanks for your kind words.
They are done with both arms. I think that they are done under control, or at least not swinging wildly. This morning I did wear a belt when I did the standing laterals

[bcapprentice]

Yesterday's workout

Hammer Strength Bench Press
1st set 90 lbs 10 reps
2nd set 140 lbs 8 reps
3rd set 145 lbs 8 reps
4th set 145 lbs 7 reps

Decline Bench Press
1st set 110 lbs 8 reps
2nd set 110 lbs 7 reps
3rd set 110 lbs 8 reps
4th set 110 lbs 6 reps

Dumbell Flyes
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 35 lbs 8 reps
4th set 35 lbs 8 reps

Dumbell Pullovers
1st set 40 lbs 10 reps
2nd set 40 lbs 10 reps
3rd set 40 lbs 10 reps
4th set 40 lbs 10 reps

Incline Dumbell Press
1st set 45 lbs 7 reps
2nd set 45 lbs 7 reps
3rd set 45 lbs 7 reps
4th set 45 lbs 5 reps

[bcapprentice]

Yesterday's workout:
Leg Extension
1st set 20 lbs 10 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 270 lbs 8 reps
2nd set 270 lbs 8 reps
3rd set 270 lbs 8 reps
4th set 270 lbs 8 reps

One Leg Calf Raise
1st set no weight 15 reps
2nd set 50 lbs 12 reps
3rd set 50 lbs 12 reps

Stiff Legged Deadlifts - Smith Machine
1st set 160 lbs 8 reps
2nd set 160 lbs 8 reps
3rd set 160 lbs 8 reps
4th set 160 lbs 8 reps

Seated Calf Raise
1st set 18 plates 15 reps
2nd set 18 plates 15 reps
3rd set 18 plates 15 reps

[bcapprentice]

Today's workout
Lat Pulldowns
1st set 16 plates 7 reps
2nd set 16 plates 8 reps
3rd set 16 plates 8 reps
4th set 16 plates 8 reps

TBar Rows
1st set 135 lbs 9 reps
2nd set 135 lbs 9 reps
3rd set 135 lbs 9 reps
4th set 135 lbs 9 reps

Hammer Strength Row
1st set 250 lbs 6 reps
2nd set 250 lbs 6 reps
3rd set 250 lbs 6 reps
4th set 250 lbs 6 reps

Back Extension Machine
1st set 14 plates 14 reps
2nd set 14 plates 14 reps
3rd set 14 plates 14 reps
4th set 14 plates 14 reps


I am thinking that I should be doing an additional back exercise. Anyone have any suggestions what I should add to the mix?

[jaguarr]

I am thinking that I should be doing an additional back exercise. Anyone have any suggestions what I should add to the mix?


DEADLIFTS! :D Core compound exercises rule, man. Any way you could work those in?

jag

[jtroster]

A good place to add in dead lifts is after your pulldowns. Just lighten up the pulldowns and use them for warmup.

Or swap out the Back Extensions for deads.

[bcapprentice]

I hear the suggestions about deadlifts. I'm doing stiff legged deadlifts on leg days. So should I move them to back day?

The other challenge is that I have a bum right leg so the start of a deadlift position is a challenge for me.

[bcapprentice]

Yesterday's workout:
Ab Crunch Machine
1st set 100 lbs 20 reps
2nd set 100 lbs 20 reps
3rd set 100 lbs 20 reps

Triceps Extension Machine
1st set 100 lbs 10 reps
2nd set 110 lbs 10 reps
3rd set 110 lbs 10 reps
4th set 120 lbs 10 reps

Triceps Rope Pushdown
1st set 57.5 kg 8 reps
2nd set 57.5 kg 8 reps
3rd set 57.5 kg 8 reps
4th set 57.5 kg 8 reps

Biceps Cable Curl
1st set 50 kg 8 reps
2nd set 50 kg 8 reps
3rd set 50 kg 8 reps
4th set 50 kg 8 reps

Preacher Curl with EZ Bar
1st set 20 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 8 reps

Reverse Curls with eZ Bar
1st set 30 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 10 reps

[bcapprentice]

Today's shoulder workout. My left shoulder has been behaving as if there is something wrong. The most specific I can be is I experienced a sharp pain when doing one of the hang cleans and press. So I didn't push myself today.

The workout is as follows:
Ab Crunches
1st set 50 kg 20 reps
2nd set 57.5 kg 20 reps
3rd set 57.5 kg 20 reps

Hang Clean and Press
1st set 20 lbs 8 reps
2nd set 20 lbs 8 reps
3rd set 20 lbs 8 reps
4th set 20 lbs 8 reps

Barbell Shrugs
1st set 120 lbs 8 reps
2nd set 120 lbs 10 reps
3rd set 120 lbs 10 reps
4th set 120 lbs 10 reps

Dumbell Laterals
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 6 reps

Shoulder Press
1st set 90 lbs 10 reps
2nd set 90 lbs 10 reps
3rd set 90 lbs 10 reps
4th set 90 lbs 10 reps

Bentover Laterals
1st set 45 lbs 10 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 10 reps
4th set 45 lbs 10 reps

[bcapprentice]

Yesterday's workout
Hammer Strength Bench Press
1st set 140 lbs 7 reps
2nd set 90 lbs 8 reps
3rd set 90 lbs 7 reps
4th set 90 lbs 10 reps

Decline Bench Press
1st set 90 lbs 8 reps
2nd set 90 lbs 8 reps
3rd set 90 lbs 8 reps
4th set 90 lbs 8 reps

Dumbell Flyes
1st set 30 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 10 reps

Incline Dumbell Flyes
1st set 40 lbs 7 reps
2nd set 35 lbs 9 reps
3rd set 35 lbs 10 reps
4th set 35 lbs 6 reps

Dumbell Pullover
1st set 35 lbs 10 reps
2nd set 35 lbs 10 reps
3rd set 35 lbs 10 reps
4th set 35 lbs 10 reps

As I may have mentioned, my left shoulder is acting up. Those exercises where I dropped weights is where I experienced a sharp pain in the shoulder. Thus, I reduced the weight and it seemed to be fine.

[bcapprentice]

Today's workout
Lower Back Extension
1st set 14 plates 15 reps
2nd set 14 plates 15 reps
3rd set 14 plates 15 reps
4th set 14 plates 15 reps

Chinups
1st set 5 reps

TBar Rows
1st set 135 lbs 8 reps
2nd set 135 lbs 9 reps
3rd set 135 lbs 9 reps
4th set 135 lbs 9 reps

Hammer strength Rows
1st set 180 lbs 10 reps
2nd set 230 lbs 8 reps
3rd set 230 lbs 8 reps
4th set 230 lbs 8 reps

Lat Pulldowns
1st set 15 plates 8 reps
2nd set 15 plates 8 reps
3rd set 15 plates 8 reps
4th set 15 plates 8 reps

[jaguarr]

I hear the suggestions about deadlifts. I'm doing stiff legged deadlifts on leg days. So should I move them to back day?

The other challenge is that I have a bum right leg so the start of a deadlift position is a challenge for me.

SLDL's will hit your hamstrings more than anything else. Even going lighter on regular deadlifts and working your way up would be worth your time, I think. It's such a great all around strengthener and muscle-building compound exercise.

As for your shoulder, it might be time to give this article by Dorian Kent a read (http://www.bodybuilding.com/fun/dorian1.htm).

jag

[bcapprentice]

Yesterday's workout

Leg Extension
1st set 20 lbs 10 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Leg Press
1st set 280 lbs 8 reps
2nd set 280 lbs 8 reps
3rd set 280 lbs 8 reps
4th set 280 lbs 8 reps

Stiff Legged Deadlifts - Smith Machine
1st set 140 lbs 8 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 8 reps

One Legged Calf Raise
1st set 50 lbs 15 reps
2nd set 50 lbs 15 reps
3rd set 50 lbs 15 reps

Seated Calf Raise
1st set 18 plates 18 reps
2nd set 18 plates 18 reps
3rd set 18 plates 18 reps

[bcapprentice]

Today's workout
Ab Crunch
1st set 50 kg 20 reps
2nd set 57.5 kg 20 reps
3rd set 57.5 kg 20 reps

Triceps Rope Pushdown
1st set 50 kg 8 reps
2nd set 50 kg 8 reps
3rd set 50 kg 8 reps

Triceps Extension Machine
1st set 110 lbs 10 reps
2nd set 120 lbs 8 reps
3rd set 120 lbs 8 reps
4th set 120 lbs 8 reps

Biceps Curls
1st set 20 lbs 8 reps
2nd set 20 lbs 8 reps
3rd set 20 lbs 8 reps
4th set 20 lbs 8 reps

Preacher Curls - EZ Bar
1st set 30 lbs 8 reps
2nd set 30 lbs 10 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 10 reps

Reverse Curls - EZ Bar
1st set 30 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 10 reps

[bcapprentice]

Today's workout
Ab Clrlulnch
1st set 50 kg 20 reps
2nd set 57.5 kg 20 reps
3rd set 57.5 kg 20 reps

Hammer Strength Bench Press
1st set 90 lbs 10 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 8 reps

Decline Bench Press
1st set 110 lbs 6 reps
2nd set 110 lbs 6 reps
3rd set 110 lbs 6 reps
4th set 110 lbs 6 reps

Dumbell Flyes
1st set 35 lbs 8 reps
2nd set 35 lbs 8 reps
3rd set 35 lbs 8 reps
4th set 35 lbs 8 reps

Dumbell Incline Press
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reps
3rd set 40 lbs 8 reps
4th set 40 lbs 8 reps

Dumbell Pullovers
1st set 40 lbs 10 reps
2nd set 40 lbs 10 reps
3rd set 40 lbs 10 reps
4th set 40 lbs 10 reps

[Gunn27]

Nice job BC, workouts are looking good. :)

[jaguarr]

Man, you're just cranking away like a machine in here! Nice work!

jag

[bcapprentice]

Thanks Gunn and Jagguar.
I'm glad for your attaboys. Keeps me applied. I wish I could report changes to my physique! Oh well, one thing at a time!

[bcapprentice]

Yesterday's workout

Hammer Strength Shoulder Press
1st set 90 lbs 10 reps
2nd set 110 lbs 10 reps
3rd set 120 lbs 8 reps
4th set 120 lbs 8 reps

Hang and Clean Press
1st set 20 lbs 8 reps
2nd set 20 lbs 8 reps
3rd set 20 lbs 8 reps
4th set 20 lbs 6 reps

Barbell Shrugs
1st set 120 lbs 10 reps
2nd set 120 lbs 10 reps
3rd set 120 lbs 10 reps
4th set 120 lbs 10 reps

Lateral Raise
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Bentover Laterals
1st set 45 lbs 8 reps
2nd set 45 lbs 10 reps
3rd set 45 lbs 10 reps
4h set 45 lbs 10 reps

So far no shoulder pain this week. Maybe because I'm doing a different set of rotator cuff work as warmup?

[bcapprentice]

Today's workout

Leg Extension
1st set No weight 10 reps
2nd set 30 lbs 10 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 10 reps

Leg Press
1st set 280 lbs 10 reps
2nd set 280 lbs 10 reps
3rd set 280 lbs 10 reps
4th set 280 lbs 10 reps

Stiff Legged Deadlifts - Smith Machine
1st set 140 lbs 8 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 8 reps

One Legged Calf Raise
3 sets per leg X 50 lbs 12 reps per set. Ankle was feeling slightly wonky so wasn't too ambitious.

Seated Calf Raise
1st set 18 plates 18 reps
2nd set 18 plates 18 reps
3rd set 18 plates 18 reps


Summer has struck here! The gym the last two days has been sticky and humid.

[justtryn]

Hasn't been humid here... but definately hot. Yesterday it hit 94!! Too early for that stuff.

Great work, Michael.

[bcapprentice]

Yesterday's workout:
Pullups
1st set 8 reps
2nd set 6 reps
3rd set 5 reps
4th set 6 reps

Lat Pulldown
1st set 16 plates 7 reps
2nd set 16 plates 7 reps
3rd set 16 plates 7 reps
4th set 16 plates 5 reps

TBar Rows
1st set 135 lbs 6 reps
2nd set 135 lbs 7 reps
3rd set 135 lbs 7 reps
4th set 135 lbs 7 reps

Hammer Strength Rows
1st set 180 lbs 10 reps
2nd set 230 lbs 8 reps
3rd set 230 lbs 8 reps
4th set 230 lbs 6 reps

Back Extension
1st set 14 plates 14 reps
2nd set 14 plates 15 reps
3rd set 14 plates 15 reps
4th set 14 plates 15 reps

[bcapprentice]

Today's workout
Ab Crunch
1st set 57.5 kg 20 reps
2nd set 57.5 kg 20 reps
3rd set 57.5 kg 20 reps

Triceps Rope Pulldown
1st set 57.5 8 reps
2nd set 57.5 8 reps
3rd set 57.5 8 reps
4th set 57.5 6 reps

Triceps Extension Machine
1st set 90 lbs 10 reps
2nd set 120 lbs 8 reps
3rd set 120 lbs 8 reps
4th set 120 lbs 8 reps

Barbell Curls
1st set 20 lbs 8 reps
2nd set 20 lbs 8 reps
3rd set 20 lbs 8 reps
4th set 20 lbs 10reps

Preachers Curl - EZ Bar
1st set 40 lbs 8 reps
2nd set 40 lbs 6 reps
3rd set 40 lbs 6 reps
4th set 40 lbs 6 reps

Reverse Curl EZ Bar
1st set 40 lbs 8 reps
2nd set 40 lbs 8 reps
3rd set 40 lbs 8 reps
4th set 40 lbs 8 reps

[bcapprentice]

In Canada today is Victoria Day, the official start of the gardening season and a holiday. The gym was working on Sunday's hours so the place was close to being packed, or at least we were close to tripping over each other.

So the following workout was done:

Ab Crunch
1st set 57.5 kg 20 reps
2nd set 57.5 20 reps
3rd set 65 10 reps

Hammer Strength Bench Press
1st set 140 lbs 8 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 9 reps
4th set 140 lbs 9 reps

Dumbell Flyes
1st set 30 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 10 reps

Incline Dumbell Press
1st set 40 lbs 10 reps
2nd set 40 lbs 10 reps
3rd set 40 lbs 8 reps
4th set 40 lbs 10 reps

Pullovers
1st set 40 lbs 10 reps
2nd set 40 lbs 10 reps
3rd set 40 lbs 10 reps
4th set 40 lbs 10 reps

[jaguarr]

Looks like you had a pretty good workout, even if you had to work around so many people, man!

jag

[bcapprentice]

Yesterday's workout:
Hammer Strength Shoulder Press
1st set 120 lbs 7 reps
2nd set 120 lbs 7 reps
3rd set 120 lbs 7 reps
4th set 120 lbs 7 reps

Hang Clean and Press
1st set 20 lbs 9 reps
2nd set 20 lbs 9 reps
3rd set 20 lbs 7 reps
4th set 20 lbs 8 reps

Barbell Shrugs
1st set 130 lbs 8 reps
2nd set 130 lbs 8 reps
3rd set 130 lbs 8 reps
4th set 130 lbs 8 reps

Lateral Raise
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps

Bentover Lateral Raise
1st set 45 lbs 8 reps
2nd set 45 lbs 10 reps
3rd set 45 lbs 10 reps
4th set 45 lbs 8 reps

[bcapprentice]

Today's workout
Pullups
1st set 6 reps
2nd set 5 reps
3rd set 5 reps
4th set 5 reps

Deadlifts(see Jag I tried them!)- Smith Machine
1st set 90 lbs 10 reps
2nd set 90 lbs 10 reps
3rd set 90 lbs 10 reps
4th set 90 lbs 10 reps

TBar Rows
1st set 135 lbs 9 reps
2nd set 135 lbs 9 reps
3rd set 135 lbs 9 reps
4th set 135 lbs 8 reps

Lat Pulldowns
1st set 15 plates 8 reps
2nd set 15 plates 8 reps
3rd set 15 plates 8 reps
4th set 15 plates 8 reps

Back Extensions
1st set 14 plates 14 reps
2nd set 14 plates 14 reps
3rd set 14 plates 15 reps


Tomorrow I go to Victoria for meetings for three days or so. I don't know if I'll get a workout in here before I leave. The challenge will be to find the time to do workouts while I am in Victoria.
1

[bcapprentice]

put in an abbreviated leg workout before leaving

Leg Extension
1st set 30 lbs 8 reps
2nd set 30 lbs 10 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 10 reps

Leg Press
1st set 180 lbs 10 reps
2nd set 270 lbs 8 reps
3rd set 270 lbs 10 reps
4th set 270 lbs 10 reps

Toe Presses
1st set 270 lbs 10 reps
2nd set 270 lbs 10 reps
3rd set 270 lbs 10 reps

Stiff Legged Deadlift Smith Machine
1st set 90 lbs 10 reps
2nd set 90 lbs 10 reps
3rd set 90 lbs 10 reps

[bcapprentice]

Yes I'm back. With meetings that stretched from 8:30 a.m. to 9 p.m. I was lucky to get a cardio sesson in.

Today's workout:
Ab Crunch Machine
1st set 110 lbs 15 reps
2nd set 110 lbs 15 reps
3rd set 110 lbs 11 reps

Hammer Strength Bench Press
1st set 140 lbs 8 reps
2nd set 140 lbs 9 reps
3rd set 140 lbs 7 reps
4th set 140 lbs 6 reps

Decline Bench Press
1st set 110 lbs 6 reps
2nd set 110 lbs 6 reps
3rd set 110 lbs 5 reps

Flat Flyes
1st set 35 lbs 9 reps
2nd set 35 lbs 9 reps
3rd set 35 lbs 9 reps
4th set 35 lbs 9 reps

Incline Dumbell Press
1st set 45 lbs 7 reps
2nd set 45 lbs 6 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 6 reps

Pullovers
1st set 40 lbs 10 reps
2nd set 40 lbs 10 reps
3rd set 40 lbs 10 reps
4th set 40 lbs 10 reps

[bcapprentice]

Yesterday's workout

Hammer Strength Shoulder press
1st set 120 lbs 8 reps
2nd set 120 lbs 8 reps
3rd set 120 lbs 8 reps
4th set 120 lbs 6 reps

Bent Over Laterals
1st set 45 lbs 8 reps
2nd set 45 lbs 9 reps
3rd set 45 lbs 9 reps
4th set 45 lbs 9 reps

Lateral Raise
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 6 reps

Hang Clean and Press
1st set 20 lbs 7 reps
2nd set 20 lbs 7 reps
3rd set 20 lbs 6 reps
4th set 20 lbs 6 reps

Shrugs
1st set 130 lbs 8 reps
2nd set 130 lbs 8 reps
3rd set 130 lbs 8 reps
4th set 130 lbs 8 reps

[bcapprentice]

Today's workout
Ab Crunch Machine
1st set 110 lbs 20 reps
2nd set 110 lbs 20 reps
3rd set 110 lbs 20 reps

Leg Extension
1st set 30 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 30 lbs 10 reps
4th set 30 lbs 10 reps

Leg Press(each leg independently)
1st set left leg 80 lbs right leg 35 lbs 8 reps
2nd set " 80 lbs " 80 lbs 10 reps
3rd set " 80 lbs " 80 lbs 10 reps
4th set " 80 lbs " 80 lbs 10 reps

Stiff Legged deadlift - Smith Machine
1st set 110 lbs 10 reps
2nd set 110 lbs 10 reps
3rd set 110 lbs 10 reps
4th set 110 lbs 10 reps

Alternate Leg Standing Calf Raise
3 set 50 lbs 10 reps

Alternate Leg Seated Calf Raise
3 sets Left leg 6 plates 15 reps per set
3 sets Right leg 4 plates 15 reps per set

[bcapprentice]

Yesterday's workout:
Hammer Strength Rows
1st set 180 lbs 10 reps
2nd set 230 lbs 8 reps
3rd set 230 lbs 8 reps
4th set 230 lbs 8 reps

Deadlifts-Smith Machine
1st set 110 lbs 8 reps
2nd set 110 lbs 8 reps
3rd set 110 lbs 9 reps
4th set 110 lbs 10 reps

Lat Machine Pulldown
1st set 15 plates 8 reps
2nd set 15 plates 8 reps
3rd set 15 plates 7 reps
4th set 15 plates 8 reps

TBar rows
1st set 135 lbs 8 reps
2nd set 135 lbs 9 reps
3rd set 135 lbs 9 reps
4th set 135 lbs 9 reps

[bcapprentice]

Today's workout

Superset Underhand Tricep Pushdown/Biceps Cable Curl
1st set 50 kg 8 reps
2nd set 50 kg 8 reps
3rd set 50 kg 8 reps
4th set 50 kg 8 reps

Triceps Extension Machine
1st set 100 lbs 10 reps
2nd set 110 lbs 10 reps
3rd set 120 lbs 10 reps
4th set 130 lbs 10 reps

Preacher Curl Machine
1st set 50 lbs 10 reps
2nd set 60 lbs 8 reps
3rd set 60 lbs 8 reps
4th set 60 lbs 8 reps

Reverse Cable Curl
1st set 20 kg 10 reps
2nd set 30 kg 10 reps
3rd set 30 kg 10 reps

[bcapprentice]

Today's workout:

Ab Crunch Machine
3 sets x 100 lbs x 15 reps per set

Decline Bench Press- Smith Machine
1st set 50 lbs 10 reps
2nd set 70 lbs 10 reps
3rd set 110 lbs 10 reps
3rd set 130 lbs 10 reps(This is the most I've done, doing declines, even if it was using a Smith machine and with a spot)

Incline Dumbell Press
1st set 45 lbs 9 reps
2nd set 45 lbs 7 reps
3rd set 45 lbs 7 reps
4th set 45 lbs 7 reps

Dumbell Flat Flyes
1st set 40 lbs 6 reps
2nd set 40 lbs 6 reps
3rd set 40 lbs 6 reps
4th set 40 lbs 6 reps

Hammer Strength Bench Press
1st set 90 lbs 8 reps
2nd set 90 lbs 8 reps
3rd set 90 lbs 8 reps
4th set 90 lbs 8 reps

Pullovers
1st set 40 lbs 10 reps
2nd set 40 lbs 10 reps
3rd set 40 lbs 10 reps
4th set 40 lbs 10 reps

[joed]

[QUOTE=bcapprentice]...3rd set 130 lbs 10 reps(This is the most I've done, doing declines, even if it was using a Smith machine and with a spot)

Some would call these PB's, you understated man.

[jaguarr]

I would call that a PB! :cool:

jag

[bcapprentice]

Yesterday's workout:

Hammer Strength Shoulder Press
1st set 90 lbs 10 reps
2nd set 130 lbs 8 reps
3rd set 130 lbs 7 reps
a4th set 130 lbs 7 reps

Bentover laterals
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 9 reps
4th set 45 lbs 9 reps

Barbell Shrugs
1st set 140 lbs 8 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 6 reps
4th set 140 lbs 7 reps

Hang Clean and Press
1st set 20 lbs 6 reps
2nd set 20 lbs 7 reps
3rd set 20 lbs 7 reps
4th set 20 lbs 7 reps

Lateral Raise
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

[bcapprentice]

Today's workout
Leg Extension
1st set 30 lbs 10 reps
2nd set 30 lbs 10 reps
3rd set 40 lbs 6 reps
4th set 40 lbs 6 reps

Alternating Leg Press
1st set 90 lbs 10 reps
2nd set 90 lbs 10 reps
3rd set 90 lbs 10 reps
4th set 90 lbs 10 reps

Stiff Legged deadlift - Smith Machine
1st set 130 lbs 8 reps
2nd set 130 lbs 8 reps
3rd set 130 lbs 8 reps
4th set 130 lbs 8 reps

One Legged Standing calf raise
3 set x 50 lbs x 10 reps per set

One Legged Seated Calf Raise
Right leg
4 plates 15 reps
5 plates 15 reps
6 reps 15 reps

Left Leg
1st set 6 plates 15 reps
2nd set 6 plates 15 reps
3rd set 6 plates 15 reps

[bcapprentice]

I'm still in the land of the living. Life has been catching up with me.
Friday time was running tight so I only had time to do cardio.
Saturday went and did cardio but found myself dragging when I hit the weights. Felt much better after I got some coffee in the system!

Today's my day off so made it to the gym. Did declines with another guy. Amazing how brave one can be when with someone else!

Decline Bench Press - Smith Machine
1st set 90 lbs 10 reps
2nd set 160 lbs 10 reps
3rd set 140 lbs 10 reps

Incline Dumbell Press
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 6 reps
4th set 45 lbs 6 reps

Dumbell Flyes
1st set 40 lbs 7 reps
2nd set 40 lbs 7 reps
3rd set 40 lbs 7 reps
4th set 40 lbs 7 reps

Hammer Strenth Bench Press
1st set 90 lbs 10 reps
2nd set 90 lbs 10 reps
3rd set 110 lbs 7 reps
4th set 110 lbs 7 reps

[Hibiscus09]

Nice workout! I'm always worthless until I drink my morning drugs. :)

[bcapprentice]

I know that I"m behind

Tuesday's workout
Hammer Strength Shoulder Press
1st set 90 lbs 10 reps
2nd set 130 lbs 8 reps
3rd set 130 lbs 8 reps
4th set 130 lbs 8 reps

Bentover Laterals
1st set 45 lbs 10 reps
2nd set 45 lbs 10 reps
3rd set 45 lbs 10 reps
4th set 45 lbs 10 reps

Hang and Clean Press
1st set 20 lbs 7 lreps
2nd set 20 lbs 7 reps
3rd set 20 lbs 7 reps
4th set 20 lbs 7 reps

Lateral Raise
1st set 30 lbs 6 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

[bcapprentice]

I'm off to a three day workshop later today, won't be back here until Saturday
So I was lucky to get in a workout this morning

Pullups
1st set 7 reps
2nd set 5 reps
3rd set 8 reps

Deadlifts - Smith Machine
1st set 140 lbs 8 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 8 reps

Lat Machine Pulldowns
1st set 15 plates 8 reps
2nd set 15 plates 8 reps
3rd set 15 plates 8 reps
4th set 15 plates 8 reps

TBar Rows
1st set 135 lbs 8 reps
2nd set 135 lbs 8 reps
3rd set 135 lbs 8 reps
4th set 135 lbs 8 reps

[bcapprentice]

Today's workout

Ab Crunch Machine
3 sets 110 lbs each set 20 reps each set

Leg Raises
3 sets 20 reps per set

Incline Dumbell Press
1st set 45 lbs 8 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 7 reps
4th set 45 lbs 7 reps

Hammer Strength Bench Press
1st set 90 lbs 10 reps
2nd set 110 lbs 8 reps
3rd set 120 lbs 7 reps
4th set 120 lbs 7 reps

Dumbell Flyes
1st set 40 lbs 7 reps
2nd set 40 lbs 8 reps
3rd set 40 lbs 8 reps
4th set 40 lbs 8 reps

[jaguarr]

Man, you are just a machine in here, BC! The workouts are looking really solid! Keep at it!!! :cool:

jag

[bcapprentice]

Today's workout:

Hammer Strength Shoulder Press
1st set 140 lbs 8 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 8 reps

Hang Clean and Press
1st set 20 lbs 7 reps
2nd set 20 lbs 7 reps
3rd set 20 lbs 7 reps
4th set 20 lbs 7 reps

Barbell Shrugs
1st set 130 lbs 8 reps
2nd set 130 lbs 8 reps
3rd set 130 lbs 8 reps
4th set 130 lbs 9 reps

Lateral Raise
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Bent Lateral Raise
1st set 45 lbs 10 reps
2nd set 45 lbs 11 reps
3rd set 45 lbs 11 reps
4th set 45 lbs 11 reps

[bcapprentice]

Today's workout:

Deadlifts - Smith Machine
1st set 90 lbs 8 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 8 reps

Lat Pulldown
1st set 15 plates 9 reps
2nd set 15 plates 9 reps
3rd set 15 plates 9 reps
4th set 15 plates 9 reps
5th set 6 plates 10 reps

Hammer Strength Rows
1st set 210 lbs 8 reps
2nd set 210 lbs 8 reps
3rd set 210 lbs 8 reps
4th set 210 lbs 8 reps

Pullups
1st set 7 reps
2nd set 4 reps
3rd set 6 reps

TBar Rows
1st set 135 lbs 8 reps
2nd set 135 lbs 8 reps
3rd set 135 lbs 8 reps

[jtroster]

Nice workout.

Which Hammer Row machine are your using?

[bcapprentice]

Yesterday's workout:
Leg Extension
1st set no weight 10 reps
2nd set 40 lbs 6 reps
3rd set 40 lbs 6 reps
4th set 40 lbs 6 reps

Stiff Legged Deadlift - Smith Machine
1st set 140 lbs 8 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 8 reps

Single Leg Leg Press
Left Leg 1st set 90 lbs 10 reps
2nd set 150 lbs 10 reps
3rd set 150 lbs 10 reps

Right Leg 1st set 115 lbs 10 reps
2nd set 115 lbs 10 reps
3rd set 115 lbs 10 reps

[bcapprentice]

Today's workout
Ab Crunch
1st set 50 kg 20 reps
2nd set 57.5 kg 20 reps
3rd set 57.5 kg 20 reps

Leg Raises
3 sets x 20 reps per set

Triceps Rope Pushdown
1st set 50 kg 9 reps
2nd set 50 kg 9 reps
3rd set 50 kg 9 reps
4th set 50 kg 9 reps

EZ Bar Curl
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 8 reps
4th set 50 lbs 8 reps

Reverse EZ Bar Curl
1st set 50 lbs 6 reps
2nd set 50 lbs 5 reps
3rd set 50 lbs 6 reps

Preacher Curl Machine
1st set 50 lbs 8 reps
2nd set 50 lbs 8 reps
3rd set 50 lbs 8 reps
4th set 50 lbs 6 reps

Triceps extension Machine
1st set 110 lbs 10 reps
2nd set 120 lbs 10 reps
3rd set 120 lbs 10 reps
4th set 120 lbs 10 reps

[bcapprentice]

Some of you'll notice that I haven't been around for a few days. One day was spent going over to Victoria to visit a nephew from Ottawa whom I haven't seen in over 5 years and then the heat wave that we've been experiencing.

I did make it to the gym yesterday and did a workout of sorts as follows:
Ab Crunch Machine
1st set 110 lbs 15 reps
2nd set 110 lbs 20 reps
3rd set 110 lbs 20 reps

Leg Raises
3 sets 20 reps per set

Single Leg Press
1st set right leg 90 lbs 10 reps Left leg 170 lbs 10 reps
2nd set right leg 90 lbs 10 reps Left leg 170 lbs 10 reps
3rd set right elg 90 lbs 10 reps Left leg 170 lbs 10 reps
4th set right leg 90 lbs 10 reps Left leg 170 lbs 10 reps

Leg Extension
1st set 30 lbs 8 reps
2nd set 40 lbs 6 reps
3rd set 40 lbs 6 reps
4th set 40 lbs 6 reps

Standing One Legged Calf Raise
3 sets 25 lbs 15 reps per set

Stiff Legged Deadlift
1st set 140 lbs 8 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 9 reps

[bcapprentice]

Today's workout
Pullups
7 reps
6 reps
8 reps

Hammer strength Rows
1st set 180 lbs 10 reps
2nd set 230 lbs 8 reps
3rd set 230 lbs 8 reps
4th set 230 lbs 8 reps

Deadlifts - Smith Machine
1st set 140 lbs 8 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps
4th set 140 lbs 8 reps

Lat Pulldowns
1st set 15 plates 8 reps
2nd set 15 plates 8 reps
3rd set 15 plates 8 reps
4th set 15 plates 8 reps

TBar Rows
1st set 140 lbs 8 reps
2nd set 140 lbs 8 reps
3rd set 140 lbs 8 reps

[bcapprentice]

Yesterday I did arms and was surprised at my strength. A couple of the exercises where I had struggled last week, for some strange reason were light. Gym equipment was not where it was supposed to be or couldn't be easily found so had to do some substitutions

Anyway this is what I did
Ab Crunch Machine
1st set 110 lbs 20 reps
2nd set 110 lbs 20 reps
3rd set 110 lbs 20 reps

Leg Raises
3 sets 20 reps each

Triceps Extension Machine
1st set 110 lbs 10 reps
2nd set 130 lbs 10 reps
3rd set 130 lbs 10 reps

Preacher Curl Machine
1st set 50 lbs 10 reps
2nd set 60 lbs 8 reps
3rd set 60 lbs 8 reps

Triceps "v" bar pushdown
1st set 50 kg 10 reps
2nd set 50 kg 10 reps
3rd set 57.5 kg 8 reps

Barbell Curls
1st set 30 lbs 7 reps
2nd set 30 lbs 7 reps
3rd set 30 lbs 7 reps

Reverse Barbell Curls
1st set 20 lbs 7 reps
2nd set 20 lbs 7 reps
3rd set 20 lbs 7 reps

Now is the time to celebrate the rest of Canada Day!

[bcapprentice]

Had a torture session with declines today. So much so that I couldn't do much on my other lifts

Decline Bench Press
1st set 90 lbs 10 reps
2nd set 140 lbs 10 reps
3rd set 150 lbs 9 reps
4th set 155 lbs 9 reps
5th set 90 lbs 20 reps

Hammer Strength Bench Press
1st set 90 lbs 8 reps
2nd set 90 lbs 8 reps
3rd set 90 lbs 9 reps

Dumbell Flyes
1st set 40 lbs 8 reps
2nd set 40 lbs 7 reps
3rd set 40 lbs 4 repts

Incline Dumbell Press
1st set 45 lbs 7 reps
2nd set 45 lbs 6 reps
3rd set 45 lbs 4 reps

[jaguarr]

The workouts are looking good as always in here, man! :cool:

jag

[bcapprentice]

Yesterday"s workout

Pullups
1st set 5 reps
2nd set 8 reps
3rd set 7 reps

Deadlifts - Smith Machine
1st set 140 lbs 8 reps
2nd set 140 lbs 9 reps
3rd set 140 lbs 9 reps
4th set 140 lbs 9 reps

Hammer Strength Rows
1st set 180 lbs 10 reps
2nd set 230 lbs 8 reps
3rd set 230 lbs 8 reps
4th set 230 lbs 8 reps

Lat Pulldown
1st set 13 plates 10 reps
2nd set 13 plates 10 reps
3rd set 13 plates 10 reps
4th set 13 plates 10 reps

[bcapprentice]

Today's workout and considering that I was working on a full stomach, it's not too bad

Hang Clean and Press
1st set 20 lbs 7 reps
2nd set 20 lbs 7 reps
3rd set 20 lbs 7 reps
4th set 20 lbs 8 reps

Hammer strength Shoulder Press
1st set 90 lbs 10 reps
2nd set 130 lbs 8 reps
3rd set 130 lbs 8 reps
4th set 130 lbs 6 reps

Dumbell Lateral Raises
1st set 30 lbs 8 reps
2nd set 30 lbs 8 reps
3rd set 30 lbs 8 reps
4th set 30 lbs 8 reps

Rear Lateral Raises
1st set 30 lbs 10 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 8 reps
4th set 45 lbs 8 reps