bcapprentice's continuing saga

[Vanguard1965]

No worries man its been getting harder for me to update especially as I get deeper into prep and energy is down. Moving some good weight in here. Keep of the great work!

[bcapprentice]

Today's workout:
Bentover Barbell Row
135 lbs x 5 reps
135 lbs x 5 reps
135 lbs x 5 reps
135 lbs x 5 reps
135 lbs x 5 reps

Chins
3 sets of 10 reps each

Seated Cable Row
150 lbs x 10 reps
150 lbs x 10 reps
150 lbs x 10 reps

Close Grip Pulldown
120 lbs x 12 reps
120 lbs x 11 reps

Dumbell Row
60 lbs x 12 reps
60 lbs x 12 reps

Shoulder Press
80 lbs x 12 repos
80 lbs x 12 reps
80 lbs x 12 reps

Shoulder Press Machine
80 lbs x 12 reps
80 lbs x 12 reps
80 lbs x 12 reps

Cable Upright Rows
50 lbs x 12 reps
60 lbs x 12 reps

Side Laterals
20 lbs x 20 reps
25 lbs x 12 reps
25 lbs x 12 reps

[bcapprentice]

Today's workout:
Leg Extension
25 lbs x 12 reps
25 lbs x 15 reps
25 lbs x 15 reps

Leg Curl
70 lbs x 15 reps
70 lbs x 15 reps

Hack Squat
190 lbs x 11 reps
190 lbs x 12 reps
190 lbs x 12 reps

Smith Machine Squat
195 lbs x 12 reps
195 lbs x 12 reps
195 lbs x 12 reps

Smith Machine Lunges
125 lbs x 12 reps
125 lbs x 12 reps
125 lbs x 12 reps

Leg Press
230 lbs x 12 reps
230 lbs x 12 reps

Toe Press
230 lbs x 12 reps
230 lbs x 12 reps
230 lbs x 12 reps

Seated Calf Raise
100 lbs x 12 reps
100 lbs x 12 reps
10 lbs x 12 reps

[bcapprentice]

Yesterday's workout:
Dumbell Press
40 lbs x 5 reps
40 lbs x 5 reps
40 lbs x 5 reps
40 lbs x 5 reps

Incline Dumbell Press
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps

Chest Press Machine
140 lbs x 10 reps
140 lbs x 10 reps
140 lbs x 10 reps

EZ Bar Preacher Curl
75 lbs x 10 reps
85 lbs x 6 reps
85 lbs x 7 reps

Concentration Curl
25 lbs x 12 reps
25 lbs x 12 reps

Pressdown with "W" Bar
40 lbs x 12 reps
43 lbs x 12 reps
47 lbs x 12 reps

Overhead Tricep Extension
50 lbs x 12 reps
55 lbs x 12 reps

Triceps Kickback
30 lbs x 12 reps
30 lbs x 12 reps

[bcapprentice]

Today's workout:
Leg Curl
85 lbs x 10 reps
100 lbs x 8 reps

Leg Extenison
40 lbs x 10 reps
40 lbs x 10 reps

Smith Machine Squat
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps

Smith Machine Lunges
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps

Hack Squat
205 lbs x 10 reps
205 lbs x 10 reps

Standing Calf Raise
135 lbs x 15 reps
135 lbs x 15 reps
135 lbs x 15 reps

Seated Calf Raise
100 lbs x 15 reps
100 lbs x 15 reps
100 lbs x 15 reps

[Vanguard1965]

Still grinding I see. Have you picked a show yet?

[bcapprentice]

Tonight's workout:
Leg Curls
85 lbs x 15 reps
85 lbs x 15 reps

Smith Machine Squats
190 lbs x 10 reps
190 lbs x 10 reps
190 lbs x 10 reps

Standing Calf Raise
190 lbs x 10 reps
190 lbs x 10 reps
190 lbs x 10 reps

Leg Press
240 lbs x 12 reps
240 lbs x 12 reps

Toe Press
240 lbs x 15 reps
240 lbs x 15 reps
240 lbs x 15 reps

Hack Squat
190 lbs x 12 reps
190 lbs x 12 reps
190 lbs x 12 reps

Leg Extension
25 lbs x 15 reps
25 lbs x 15 reps
25 lbs x 15 reps

[bcapprentice]

Yesterday's workout:
Dumbell Press
45 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps

Incline Dumbell Press
45 lbs x 10 reps
45 lbs x 10 reps
50 lbs x 8 reps

Chest Press Machine
130 lbs x 12 reps
130 lbs x 12 reps
130 lbs x 12 reps

Pec Deck
100 lbs x 12 reps
100 lbs x 13 reps

Spider Curl
35 lbs x 15 reps
40 lbs x 12 reps

EZ Bar Precher Curl
85 lbs x 8 reps
85 lbs x 8 reps
85 lbs x 8 reps

Concentration Curl
30 lbs x 10 reps
30 lbs x 10 reps

Overhead Tricep Extension
55 lbs x 12 reps
55 lbs x 12 reps

Rope Pressdown
47. 5 lbs x 12 reps
47.5 lbs x 12 reps
47.5 lbs x 12 reps

Dumbell Kickback
30 lbs x 15 reps
30 lbs x 15 reps

[bcapprentice]

Still grinding I see. Have you picked a show yet?

Dean: This is the show I'm aiming for
http://bcabba.org/kelowna-show-poster/

Still dithering about doing the IDFA show in Calgary or whether to do a natural show in Washington state end of June or an IDFA show in early July in Vancouver.

[Vanguard1965]

Dean: This is the show I'm aiming for
http://bcabba.org/kelowna-show-poster/

Still dithering about doing the IDFA show in Calgary or whether to do a natural show in Washington state end of June or an IDFA show in early July in Vancouver.

Good luck in the Kelowna show and let me know if you are going to do the Calgary show.

[bcapprentice]

Pullups
2sets of 10 reps each

Bentover Barbell Row
165 lbs x 5 reps
165 lbs x 5 reps
165 lbs x 5 reps

H-S Pulldowns
190 lbs x 10 reps
190 lbs x 10 reps
190 lbs x 10 reps

Dumbell Press
55 lbs x 6 reps
55 lbs x 6 reps
55 lbs x 6 reps

Shoulder Press
90 lbs x 10 reps
100 lbs x 6 reps
100 lbs x 6 reps

EZ Bar Curl
100 lbs x 8 reps
100 lbs x 8 reps
100 lbs x 8 reps

Triceps Pressdown with "w" Bar
90 lbs x 10 reps
100 lbs x 10 reps
110 lbs x 10 reps

[bcapprentice]

I'm still around. Got a workout in on Friday and then had to go to a weekend meeting in Grand Forks BC
Went to the gym yesterday but never got around to writing up what I did. So here is what I did today:
Seated Leg Curl
85 lbs x 15 reps
85 lbs x 15 reps
85 lbs x 15 reps

Leg Extension
25 lbs x 13 reps
25 lbs x 12 reps
25 lbs x 12 reps

Smith Machine Squats
195 lbs x 10 reps
195 lbs x 10 reps
195 lbs x 10 reps

Leg Press
270 lbs x 10 reps
270 lbs x 10 reps
270 lbs x 10 reps

Toe Press
270 lbs x 10 reps
270 lbs x 10 reps
270 lbs x 10 reps

Hack Squat
190 lbs x 10 reps
205 lbs x 10 reps
205 lbs x 10 reps

Adduction Machine
30 lbs x 15 reps
30 lbs x 15 reps
30 lbs x 15 reps

[bcapprentice]

Yesterday's workout:
Lat Pulldown
100 lbs x 12 reps
100 lbs x 12 reps
100 lbs x 12 reps

Seated Cable Rows
140 lbs x 10 reps
140 lbs x 10 reps
140 lbs x 10 reps
100 lbs x 15 reps

Straight Arm Pulldowns
30 lbs x 12 reps
30 lbs x 12 reps
40 lbs x 10 reps
40 lbs x 10 reps

Bentover Barbell Rows
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps

[bcapprentice]

Here's yesterday's workout:
Tricep Pressdown
40 lbs x 10 reps
51 lbs x 10 reps
55 lbs x 10 reps

Overhead Triceps extension
55 lbs x 10 reps
55 lbs x 10 reps
55 lbs x 10 reps

Triceps Kickback
30 lbs x 10 reps
35 lbs x 10 reps
35 lbs x 10 reps

EZ Bar Preacher Curl
85 lbs x 10 reps
85 lbs x 10 reps
85 lbs x 9 reps

Concentration Curl
20 lbs x 10 reps
20 lbs x 10 reps
20 lbs x 10 reps

Hammer Curl
40 lbs x 10 reps
45 lbsx 10 reps
45 lbs x 10 reps

[bcapprentice]

Today's workout:
Smith Machine Bench Press
115 lbs x 10 reps
125 lbs x 10 reps
130 lbs x 10 reps

Incline Bench Press supersetted with Incline Dumbell Flyes
45 lbs x 10 reps 40 lbs x 10 reps
45 lbs x 10 reps 40 lbs x 10 reps
50 lbs x 7 reps 40 lbs x 5 reps

Pec Deck
100 lbs x 10 reps
100 lbs x 10 reps
110 lbs x 10 reps

[bcapprentice]

Today's workout:
Seated Leg Curl
85lbs x 15 reps
100 lbs x 12 reps
100 lbs x 12 resp

Leg Extension
25 lbs x 12 reps
40 lbs x 8 reps
40 lbs x 8 reps

Smith Machine Squat
190 lbs x 10 reps
190 lbs x 10 reps
190 lbs x 10 reps

Hack Squat
205 lbs x 10 reps
205 lbs x 10 reps
205 lbs x 10 reps

Leg Press
270 lbs x 10 reps
320 lbs x 10 reps
320 lbs x 10 reps

Toe Presses
320 lbs x 15 reps
320 lbs x 15 reps
320 lbs x 15 reps

Adductor Machine
30 lbs x 15 reps
30 lbs x 15 reps
30 lbs x 15 reps

Seated Calf Raise
100 lbs x 15 reps
100 lbs x 15 reps
100 lbs x 15 reps

[bcapprentice]

Today's workout:
Shoulder Press Machine
100 lbs x 10 reps
100 lbs x 10 reps
115 lbs x 6 reps

Front Raise
30 lbs x 10 reps
35 lbs x 10 reps
35 lbs x 10 reps

Incline Rear Lateral Raise
35 lbs x 10 reps
35 lbs x 10 reps
40 lbs x 10 reps

Smith Machine Upright Row
65 lbs x 10 reps
75 lbs x 10 reps
75 lbs x 10 reps

Side Lateral Raise
25 lbs x 10 reps
30 lbs x 10 reps
30 lbs x 10 reps

Found out this morning that my father fell and broke his hip yesterday. He is due to have surgery tomorrow.

[bcapprentice]

Smith Machine Bench Press
135 lbs x 10 reps
140 lbs x 9 reps
140 lbs x 8 reps

Incline Dumbell Press
45 lbs x 10 reps
50 lbs x 7 reps
50 lbs x 7 reps

Incline Flyes
40 lbs x 10 reps
45 lbs x 6 reps
45 lbs x 7 reps

Pec Deck
100 lbs x 10 reps
110 lbs x 10 reps
110 lbs x 10 reps

[bcapprentice]

Yesterday's workout
Leg Curl
85 lbs x 15 reps
100 lbs x 12 reps
100 lbs x 12 reps

Leg Extension
40 lbs x 8 reps
40 lbs x 8 reps
40 lbs x 8 reps

Hack Squat
205 lbs x 10 reps
220 lbs x 10 reps
220 lbs x 10 reps

And then my left hip(my dominant side) started to act up and the pain became intense
so I reduced my weights
Smith Machine Squat
85 lbs x 10 reps
85 lbs x 10 reps
85 lbs x 10 reps

Leg Press
180 lbs x 15 reps
180 lbs x 15 resp
180 lbs x 15 reps

Today's workout - after dosing myself with aspirin both last night and this morning my hip was feeling reasonable.
Straight Arm Pulldown
40 lbs x 10 reps
50 lbs x 10 reps
50 lbs x 10 reps

Lat Pulldown
100 lbs x 11 reps
110 lbs x 10 reps
110 lbs x 10 reps

Seated Cable Rows
140 lbs x 10 reps
140 lbs x 10 reps
140 lbs x 10 reps

Chinups
3 sets x 10 reps each

Bent Over Barbell Row
145 lbs x 10 reps
145 lbs x 10 reps
145 lbs x 10 reps

[bcapprentice]

OK I'm behind in posting. Can I blame it on getting ready for Good Friday?
Yesterday
Shoulder Press Machine
100 lbs x 6 reps
100 lbs x 8 reps
100 lbs x 8 reps my weight was really down on this one. Have no idea why

Front Raise
35 lbs x 10 reps
35 lbs x 10 rps
35 lbs x 10 reps

Incline Rear Lateral Raise
35 lbs x 10 reps
40 lbs x 10 reps
40 lbs x 10 reps

Smith Machine Upright Rows
75 lbs x 10 reps
75 lbs x 10 reps
75 lbs x 10 reps

Side Laterals
30 lbs x 10 reps
30 lbs x 10 reps
30 lbs x 10 reps

Today
Hammer Curls
45 lbs x 10 reps
45 lbs x 10 reps
50 lbs x 8 reps

Barbell Curl
90 lbs x 10 reps
90 lbs x 9 reps
90 lbs x 9 reps

Rope Pressdown
47.5 lbs x 10 reps
51.5 lbs x 10 reps
51.5 lbs x 10 reps

Overhead Rope Pulldown
40 lbs x 10 reps
43.8 lbs x 15 reps
47.5 lbs x 10 reps

EZBar Preacher Curl
85 lbs x 9 reps
85 lbs x 10 reps
85 lbs x 9 reps

Triceps Kickback
35 lbs x 12 reps
35 lbs x 12 reps
35 lbs x 12 reps

On Sunday I am off to Victoria to see my father who broke his hip about a week ago. He has been through surgery and has been transferred to the Rehab Unit. The next issue is what happens next.

[bcapprentice]

Happy Easter All!

[bcapprentice]

I'm still in the land of the living. Some of you may know that my father broke his hip a couple of weeks ago. I went to Victoria on Easter Sunday after services here and came home on the Wednesday. I managed to get a couple of workouts in while I was in Victoria, and then since I've been trying to get myself back in the groove. Yesterday was spent doing my taxes. I've procrastinated doing them because it looked like I owed the government, but I found another deduction and so am getting refund. Hallelujah! I've managed to get a refund every year of my working life and so it continues.

Today's workout:
Adductor
30 lbs x 15 reps
20 lbs x 15 reps
30 lbs x 15 reps

Seated Leg Curl
85 lbs x 10 reps
85 lbs x 10 reps
85 lbs x 10 reps

Leg Extension
40 lbs x 8 reps
40 lbs x 8 reps
25 lbs x 10 reps

Hack Squat
220 lbs x 15 reps
235 lbs x 10 reps
235 lbs x 10 reps

Leg Press
340 lbs x 15 reps
360 lbs x 12 reps
360 lbs x 12 reps

Toe Press
270 lbs x 15 reps
270 lbs x 15 reps
270 lbs x 15 reps

Smith Machine Squat
195 lbs x 10 reps
215 lbs x 10 reps
215 lbs x 10 reps

Seated Calf Raise
100 lbs x 15 reps
100 lbs x 15 reps
100 lbs x 15 reps

[Vanguard1965]

Sorry to hear about father. Hope he is going to be ok and good news on the refund!

[bcapprentice]

Tonight's workout:
Pullups
3 sets of 10 reps each

Straight Arm Pullover
40 lbs x 10 reps
40 lbs x 10 reps
50 lbs x 8 reps
40 lbs x 10 reps

Seated Cable Row
140 lbs x 10 reps
140 lbs x 10 reps
140 lbs x 10 reps

Bentover Barbell Rows
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps

Lat Pulldown
100 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 10 reps

[bcapprentice]

Spent two hours in the dentist's chair this afternoon. That's thrown out of kilter making my macros for the day. I am resisting the temptation to consume a bucket of coolwhip.

Today's workout:
Bench Press Machine
145 lbs x 10 reps
145 lbs x 10 reps
145 lbs x 10 reps
145 lbs x 10 reps

Pec Deck
110 lbs x 10 reps
110 lbs x 10 reps
110 lbs x 10 reps

Incline Dumbell Press
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 8 reps

Decline Dumbell Bench Press
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps

[bcapprentice]

I made it to the gym tonight even though my energy level wasn't all that great.
Anyway this is what I did
Shoulder Press Machine
100 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 10 reps

Smith Machine Upright Rows
75 lbs x 10 reps
80 lbs x 10 reps
85 lbs x 10 reps

Front Raise
35 lbs x 10 reps
35 lbs x 10 reps
35 lbs x 10 reps

Incline Rear Lateral Raise
40 lbs x 10 reps
40 lbs x 10 reps
40 lbs x 10 reps

Side Raises
30 lbs x 10 reps
30 lbs x 10 reps
30 lbs x 10 reps

[bcapprentice]

Pullups
3 sets of 10 reps each

Seated Cable Rows
145 lbs x 10 reps
145 lbs x 10 reps
145 lbs x 10 reps

Lat Pulldowns
100 lbs x 10 reps
115 lbs x 10 reps
115 lbs x 10 reps

Bentover Barbell Rows
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps

[bcapprentice]

Now into peak week. Was thrown a curve ball at the beginning of the week when I discovered that I wasn't allowed to use Dream Tan at the show I'm doing so ended up making an appointment with the event's Spray Team people.
A friend who has an 11 hour drive to the same event found himself in the same predicament and having to radically readjust his plans. Oh well..

Here's last night:
Dumbell Pess
35 lbs x 15 reps
35 lbs x 15 reps
35 lbs x 15 reps

Decline Dumbell Press
35 lbs x 15 reps
35 lbs x 15 reps
35 lbs x 15 reps

Lat Pulldown
85 lbs x 15 reps
85 lbs x 15 reps
85 lbs x 15 reps

Dumbell Row
35 lbs x 15 reps
35 lbs x 15 reps
35 lbs x 15 reps

Incline Dumbell Press
35 lbs x 15 reps
35 lbs x 15 reps
35 lbs x 15 reps

Narrow Grip Lat Pulldowns
85 lbs x 15 reps
85 lbs x 15 reps
85 lbs x 15 reps

Pushups
3 sets of 15 reps each.

It didn't help that I lost the light in the screen of my laptop so that the only way I could read the screen was in a dark room. Ended up having to deal with a call centre in the Phillipines to get it resolved. 2 phone calls later!

[bcapprentice]

Have arrived in Kelowna for the show I am doing tomorrow. First coat of tan has been applied. A little intimidated by the bodies I have seen so far. It's the personal best that's the important thing. Right?!

[bcapprentice]

Here I am waiting for the evening show.
I have some mixed feeling so far.
I am not sure how I am feeling about the outfit that is running the show, the BCABBA. Communication prior to the show was sparse. It was only by accident that I discovered they disallowed the use of Dream Tan. When registration began at 3 pm yesterday there was chaos. Noone to explain the procedure. Supposedly this is a natural show but nothing prior to the show about the testing protocol. Discovered at the athletes meeting that there was going to be no drug testing at this show. Apparently they only heard about 8 days prior to the show, but you would have thought they could have informed us.

Little bit of chaos at the prejudging. The Junior Mens bodybuilding class was pulled off stage because a contestant was chewing gum. The Grandmasters class was pulled off stage because one guy hadn't removed his nipple rings and there was a little bit of chaos while they found someone who knew how to take nipple rings off.

The Grandmasters class was a tough one. 8 competitors in the class only the top five will do their routine tonight. So had a bad case of nerves. I'm not in the top five. Surprise, surprise. So I'm wondering why I do shows. ( Rob Vytis where are you when I need you?!) Signed up for a backstage shot package and I am looking forward to seeing the results. He did some creative shots, not your ordinary bodybuilding poses. A couple of folks who I know are also here competing. We'll see how they do tonight.