Today's workout
TBar Rows
100 lbs x 15 reps
125 lbs x 10 reps
140 lbs x 8 reps
140 lbs x 8 reps
150 lbs x 6 reps
Face Pull
80 lbs x 15 reps
110 lbs x 12 resp
120 lbs x 6 reps
120 lbs x 6 reps
Cable Rows
110 lbs x 12 reps
130 lbs x 10 reps
150 lbs x 8 reps
150 lbs x 8 reps
Barbell Rows
95 lbs x 12 reps
105 lbs x 10 reps
110 lbs x 6 reps
110 lbs x 6 reps
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Thread: bcapprentice's continuing saga
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08-15-2012, 09:52 PM #91
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08-16-2012, 12:46 PM #92
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08-27-2012, 08:26 PM #93
Some of you will know that about 10 days ago I went to the Canadian Bodybuilding Championships in Edmonton and met up with Fiend73 aka Archangel73 aka Brian.
He has posted some pictures. There are some videos at the Canadabodybuilding.com forum.
Yes I did go to the gym last week. I had misplaced my log so I couldn't/wasn't able to record what I did.
However it has been found and I did write down what I did today, namely
Smith Machine Squats
85 lbs x 15 reps
155 lbs x 10 reps
205 lbs x 8 reps
205 lbs x 8 reps
Smith Machine Deadlifts
85 lbs x 15 reps
175 lbs x 12 reps
185 lbs x 10 reps
205 lbs x 8 reps
205 lbs x 8 reps
Leg Press
180 lbs x 15 reps
270 lbs x 10 reps
300 lbs x 6 reps
300 lbs x 6 reps
Leg Curl
45 lbs x 15 reps
70 lbs x 10 reps
70 lbs x 10 reps
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08-28-2012, 08:30 PM #94
Today's workout
Bench Press
95 lbs x 15 reps
115 lbs x 10 eps
115 lbs x 10 reps
135 lbs x 6 reps
135 lbs x 6 reps
Incline Bench Press
95 lbs x 10 reps
95 lbs x 10 reps
130 lbs x 5 reps
130 lbs x 5 reps
Cable Crossovers
60 lbs x 15 reps
60 lbs x 15 reps
70 lbs x 8 reps
70 lbs x 8 reps
Underhand Curl
80 lbs x 15 reps
100 lbs x 10 reps
110 lbs x 8 reps
110 lbs x 8 reps
Rope Pressdowns
90 lbs x 15 reps
100 lbs x 12 reps
110 lbs x 8 reps
110 lbs x 8 reps
Overhead Tricep Extension
35 lbs x 15 reps
40 lbs x 12 reps
50 lbs x 8 reps
50 lbs x 8 reps
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09-03-2012, 06:55 PM #95
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09-10-2012, 08:04 PM #96
Today's workout:
Smith Machine Squat
85 lbs x 15 reps
155 lbs x 10 reps
205 lbs x 8 reps
310 lbs x 8 reps
I think I'm going a little bit deeper on these.
Hack Squat
180 lbs x 15 reps
250 lbs x 10 reps
250 lbs x 10 reps
270 lbs x 10 reps
Leg Press
180 lbs x 15 reps
270 lbs x 10 reps
270 lbs x 10 reps
320 lbs x 6 reps
Seated Leg Curl
45 lbs x 15 reps
55 lbs x 10 reps
60 lbs x 8 reps
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09-11-2012, 09:44 PM #97
Today's workout
Bench Press
95 lbs x 15 reps
115 lbs x 10 reps
115 lbs x 10 reps
135 lbs x 7 reps
135 lbs x 7 reps
Incline Bench Prss
95 lbs x 10 reps
95 lbs x 10 reps
130 lbs x 5 reps
130 lbs x 4 reps
Cable Crossovers
60 lbs x 15 reps
60 lbs x 15 reps
70 lbs x 10 reps
70 lbs x 10 reps
Rope Pressdown
90 lbs x 15 reps
100 lbs x 12 reps
110 lbs x 8 reps
110 lbs x 8 reps
Underhand Curl
80 lbs x 12 reps
100 lbs x 10 rep
110 lbs x 8 reps
110 lbs x 8 reps
Overhead Triceps Extension
40 lbs x 15 reps
45 lbs x 12 reps
50 lbs x 8 reps
50 lbs x 8 reps
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09-13-2012, 10:41 PM #98
Wednesday's workout
TBar Rows
100 lbs x 15 rps
125 lbs x 10 reps
140 lbs x 8 reps
140 lbs x 8 reps
150 lbs x 6 reps
Bent Over Rows
95 lbs x 15 reps
105 lbs x 10 reps
110 lbs x 6 reps
110 lbs x 6 reps
Seated Cable Row
120 lbs x 12 reps
140 lbs x 10 reps
160 lbs x 6 reps
160 lbs x 6 reps
Face Pulls
100 lbs x 15 reps
110 lbs x 12 reps
120 lbs x 6 reps
120 lbs x 6 reps
Barbell Curls
55 lbs x 15 reps
65 lbs x 10 reps
75 lbs x 8 reps
75 lbs x 8 reps
Hammer Curls
35 lbs x 15 reps
40 lbs x 12 reps
50 lbs x 8 reps
50 lbs x 8 reps
Preacher Curls '21s
85/75/65 lbs 3 sets
Today's workout.
It seemed like everybody was doing shoulders today. I'd go towards a piece of equipment or station and discover that somebody else was there.
Dumbell Press
30 lbs x 15 reps
35 lbs x 10 reps
40 lbs x 6 reps
40 lbs x 6 reps
40 lbs x 6 reps
Smith Machine Press
75 lbs x 10 reps
85 lbs x 10 reps
95 lbs x 6 reps
95 lbs x 6 reps
Bent Over Lateral Raise
40 lbs x 12 reps
40 lbs x 12 reps
45 lbs x 10 reps
45 lbs x 10 reps
Front Raises
45 lbs x 15 reps
45 lbs x 15 reps
55 lbs x 10 reps
50 lbs x 6 reps
60 lbs x 6 reps
Side Lateral Raise
25 lbs x 15 reps
30 lbs x 12 reps
30 lbs x 12 reps
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09-25-2012, 08:39 PM #99
I'm going to try Mike O'Hearn's power building programme for the next 12 weeks and see where it goes.
So today chest
Incline Bench Press
110 lbs x 4 reps
110 lbs x 4 reps
110 lbs x 4 reps
110 lbs x 4 reps
110 lbs x 4 reps
Dumbell Flat Press
35 lbs x 10 reps
35 lbs x 10 reps
40 lbs x 10 reps
40 lbs x 10 reps
Incline Flyes
35 lbs x 10 reps
35 lbs x 10 reps
35 lbs x 10 reps
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09-26-2012, 08:15 PM #100
Today Shoulders
Smith Machine Press
95 lbs x 8 reps
95 lbs x 8 reps
95 lbs x 8 reps
Cable Upright Rows
60 lbs x 8 reps
80 lbs x 8 reps
100 lbs x 8 reps
Dumbell Press
40 lbs x 8 reps
40 lbs x 8 reps
40 lbs x 8 reps
Bent Over Rear Lateral Raise
40 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 12 reps
Side Laterals
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
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09-27-2012, 08:31 PM #101
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10-01-2012, 08:52 PM #102
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10-02-2012, 09:11 PM #103
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10-04-2012, 09:17 PM #104
Yesterday was back
Smith Machine Deadlifts
190 lbs x 5 reps
190 lbs x 5 reps
190 lbs x 5 reps
190 lbs x 5 reps
190 lbs x 5 reps
One Arm Dumbell Row
55 lbs x 10 reps
55 lbs x 10 reps
55 lbs x 10 reps
55 lbs x 10 reps
60 lbs x 10 reps Let's see if I can do five sets of 60 lbs next week
Lat Pulldown
130 lbs x 8 reps
140 lbs x 8 reps
140 lbs x 8 reps
Today Shoulders
Smith Machine Press
95 lbs x 8 reps
100 lbs x 8 reps
105 lbs x 8 reps
Upright Cable Rows
100 lbs x 8 reps
110 lbs x 8 reps
110 lbs x 8 reps
Seated Read Laterals
40 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 12 reps
Dumbell Press
40 lbs x 8 reps
40 lbs x 8 reps
40 lbs x 8 reps
Side Laterals
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
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10-08-2012, 11:34 AM #105
This weekend is Canadian Thanksgiving and I behaved myself, more or less, when I was around a turkey yesterday.
Todays' workout
Incline Bench Press
115 lbs x 4 reps
115 lbs x 4 reps
115 lbs x 4 reps
115 lbs x 4 reps
115 lbs x 4 reps
Dumbell Bench Press
40 lbs x 10 reps
40 lbs x 10 reps
40 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps
Incline Flyes
35 lbs x 10 reps
35 lbs x 10 reps
40 lbs x 10 reps
40 lbs x 10 reps
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10-10-2012, 08:39 PM #106
Yesterday's workout
Smith Machine Squat
160 lbs x 4 reps
190 lbs x 4 reps
190 lbs x 4 reps
190 lbs x 4 reps
190 lbs x 4 reps
Leg Press
270 lbs x 10 reps
270 lbs x 10 reps
270 lbs x 10 reps
270 lbs x 10 reps
270 lbs x 10 reps
Leg Extension
25 lbs x 8 reps
25 lbs x 8 reps
25 lbs x 8 reps
Today's workout
Smith Machine Deadlift
205 lbs x 5 reps
205 lbs x 5 reps
205 lbs x 5 reps
205 lbs x 5 reps
205 lbs x 5 reps
Dumbell Row
60 lbs x 10 reps
60 lbs x 10 reps
60 lbs x 10 reps
60 lbs x 10 reps
60 lbs x 10 reps
Lat Pulldown
140 lbs x 8 reps
140 lbs x 8 reps
140 lbs x 8 reps
It seems I have become slightly confused about today's date. I know that today was Wednesday but I had it in my head that an Open House I was planning to attend was tonight and so I organized my life, including the workout, so that I could get to it. Then when I looked at the notice I discovered that it was scheduled for next week. With this time window I went to the library and picked up a copy of the latest Ken Follet book WINTER OF THE WORLD.
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10-11-2012, 08:07 PM #107
I came online about 30 minutes ago to type up today's workout. I got distracted by a few notes here and then a telephone call that I completely forgot to do it. So here it is:
Smith Machine Press
105 lbs x 8 reps
105 lbs x 8 reps
105 lbs x 6 reps
Cable Upright Row
110 lbs x8 reps
110 lbs x 8 reps
110 lbs x 8 reps
Dumbell Press
40 lbs x 8 reps
40 lbs x 8 reps
40 lbs x 8 reps
Seated Rear Laterals
40 lbs x 8 reps
40 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 12 reps
Side Laterals
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
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10-13-2012, 03:00 PM #108
Yes I did do arms this week albeit yesterday.
This is what I did:
Barbell Curl
75 lbs x 8 reps
75 lbs x 8 reps
75 lbs x 8 reps
Triceps Pushdown(I did it on a new machine. One that has only one pulley as opposed to the one that I usually work on which has two)
35 lbs x 10 reps
55 lbs x 8 reps
55 lbs x8 reps
65 lbs x 8 reps
Skullcrushers
80 lbs x 8 reps
80 lbs x 8 reps
80 lbs x 8 reps
80 lbs x 8 reps
Machine Preacher Curl
95 lbs x 8 reps
95 lbs x 8 reps
95 lbs x 8 reps
Seated Dumbell Curl
35 lbs x 8 reps
35 lbs x 8 reps
35 lbs x 8 reps
Incline Tricep Extension
20 lbs x 10 reps
25 lbs x 8 reps
25 lbs x 8 reps
25 lbs x 8 reps
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10-22-2012, 08:53 PM #109
Today's workout
Incline Bench Press
125 lbs x 3 reps
125 lbs x 3 reps
125 lbs x 3 reps
125 lbs x 3 reps
125 lbs x 3 reps
Dumbell Press
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps
Incline Dumbell Flyes
40 lbs x 10 reps
40 lbs x 10 reps
40 lbs x 10 reps
For those of you who were wondering, I did work out last week. I recorded it in my paper journal. I just never got around to writing it up here.
Anyone think that this thread will get 4000 reads by Christmas?!
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10-23-2012, 08:05 PM #110
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10-25-2012, 08:39 PM #111
Yesterday Legs
Smith Machine Squat
195 lbs x 5 reps
195 lbs x 5 reps
195 lbs x 5 reps
195 lbs x 5 reps
195 lbs x 5 reps
Leg Press
270 lbs x 10 reps
270 lbs x 10 reps
270 lbs x 10 reps
Then I decided to try the Apex Leg Press Machine to see if it is gentler on my knees. It is too early to tell
but I did
90 lbs x 10 reps
90 lbs x 10 reps
Leg Extensions
25 lbs x 8 reps
25 lbs x 8 reps
25 lbs x 8 reps
Today was shoulders
Smith Machine Press
115 lbs x 6 reps
115 lbs x 6 reps
115 lbs x 6 reps
Cable Upright Row
110 lbs x 8 reps
110 lbs x 8 reps
110 lbs x 8 reps
Machine Shoulder Press
80 lbs x 8 reps
90 lbs x 8 reps
90 lbs x 8 reps
Bent Over Lateral Raise
40 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 12 reps
Side Laterals
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
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10-29-2012, 08:27 PM #112
OK I did do arms this past week. I just never got around to writing it up here.
So here goes
Biceps Barbell Curl
75 lbs x 8 reps
75 lbs x 8 reps
75 lbs x 8 reps
Triceps Pushdown with "w" Bar
65 lbs x 8 reps
65 lbs x 8 reps
65 lbs x 8 reps
65 lbs x 8 reps
Lying Triceps Extension
80 lbs x 8 reps
80 lbs x 8 reps
80 lbs x 8 reps
80 lbs x 8 reps
Machine Preacher Curl
95 lbs x 8 reps
95 lbs x 8 reps
95 lbs x 8 reps
Incline Tricep Extension
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps
Seated Dumbell Curl
35 lbs x 8 reps
35 lbs x 8 reps
35 lbs x 8 reps
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10-29-2012, 08:31 PM #113
I see that I have now passed 4000 views for this journal. Thanks to all you anonymous readers out there.
The excitement of this past weekend was that this part of the world experienced an earthquake. No damage just something to talk about!
Today's workout
Incline Bench Press
130 lbs x 4 reps
130 lbs x 4 reps
130 lbs x 4 reps
130 lbs x 4 reps
130 lbs x 4 reps
Dumbell Press
50 lbs x 10 reps
50 lbs x 10 reps
50 lbs x 10 reps
50 lbs x 10 reps
50 lbs x 10 reps
Incline Flyes
40 lbs x 10 reps
40 lbs x 10 reps
40 lbs x 8 reps. I just tanked out.
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10-30-2012, 08:39 PM #114
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11-01-2012, 08:14 AM #115
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11-01-2012, 09:12 PM #116
Smith Machine Press
115 lbs x 6 reps
115 lbs x 6 reps
115 lbs x 6 reps
Machine Shoulder Press
90 lbs x 8 reps
90 lbs x 8 reps
90 lbs x 8 reps
Cable Upright Rows
110 lbs x 8 reps
110 lbs x 8 reps
110 lbs x 8 reps
Bent Over Lateral Raise
45 lbs x 12 reps
45 lbs x 12 reps
45 lbs x 12 reps
45 lbs x 12 reps
Side Lateral Raise
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
I've done something to my back. I don't know if my back is out of alignment but I only did 15 minutes cardio because my back couldn't stand the jarring. Maybe soaking in the tub and a good night's sleep will get things restored to what they should be.
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11-03-2012, 08:51 AM #117
I better post yesterday's arm workout before I forget
Biceps Barbell Curl
75 lbs x 8 reps
75 lbs x 8 reps
75 lbs x 8 reps
Triceps Pushdown(working at keeping it locked out at the bottom)
65 lbs x 8 reps
65 lbs x 8 reps
65 lbs x 8 reps
75 lbs x 8 reps
Lying Tricep Extension(I am becoming more comfortable with doing these. Before long I'll be upping the weight)
80 lbs x 8 reps
80 lbs x 8 reps
80 lbs x 8 reps
80 lbs x 8 reps
Machine Preacher Curl
95 lbs x 8 reps
105 lbs x 8 reps
105 lbs x 8 reps
Incline Tricep Extension
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps
Seated Dumbell Curl
35 lbs x 8 reps
35 lbs x 8 reps
35 lbs x 8 reps
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11-09-2012, 09:39 PM #118
I've been on the road this week. Mostly at meetings and tight schedules. However I did make it to the gym a couple of times. Trying to get psyched to work in a "strange" gym is a challenge.
So on Tuesday I did chest as follows:
Bench Press
125 lbs x 5 reps
125 lbs x 5 reps
125 lbs x 5 reps
125 lbs x 5 reps
125 lbs x 5 reps
Dumbell Press
45 lbs x 10 reps
50 lbs x 10 reps
50 lbs x 10 reps
50 lbs x 10 reps
50 lbs x 10 reps
Pec Flye Machine
105 lbs x 10 reps
120 lbs x 6 reps
120 lbs x 7 reps
Wednesday
Lat Pulldowns
140 lbs x 4 reps
140 lbs x 8 reps
140 lbs x 8 reps
Dumbell Row
55 lbs x 10 reps
55 lbs x 10 reps
55 lbs x 10 reps
55 lbs x 10 reps
55 lbs x 10 reps
I'm back home and so went to my home gym today and did as follows:
Biceps Barbell Curls
80 lbs x 7 reps
80 lbs x7 reps
80 lbs x 7 reps
Triceps Pushdown with "w" bar
75 lbs x 8 reps
75 lbs x 8 reps
75 lbs x 8 reps
75 lbs x 8 reps
Lying Tricep Extension
80 lbs x 8 reps
80 lbs x 8 reps
80 lbs x 8 reps
80 lbs x 8 reps
Machine Preacher Curl
105 lbs x 8reps
105 lbs x 8 reps
105 lbs x 8 reps
Incline Tricep Extenson
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x8 reps
Seated Dumbell Curl
35 lbs x 8 reps
35 lbs x 8 reps
35 lbs x 8 reps
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11-11-2012, 08:17 PM #119
Yesterday did shoulders
Smith Machine Press
115 lbs x 3 reps
115 lbs x 6 reps
115 lbs x 6 reps
Machine Shoulder Press
90 lbs x 8 reps
90 lbs x 8 reps
90 lbs x 8 reps
Cable Upright Row
110 lbs x 8 reps
110 lbs x 8 reps
110 lbs x 8 reps
Bent Over Lateral Raise
45 lbs x 12 reps
45 lbs x 12 reps
45 lbs x 12 reps
45 lbs x 12 reps
Side Lateral Raise
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
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11-12-2012, 08:45 PM #120
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