2009 bcapprentice journal

[bcapprentice]

I need some accountability and motivation for training so I am starting a journal and see where it goes.

Today was chest
Decline Bench Press
1st set 90 lbs 10 reps
2nd set 90 lbs 10 reps
3rd set 90 lbs 8 reps - ran out of gas

Dumbell Bench Press
1st set 40 lbs 15 reps
2nd set 45 lbs 8 reps
3rd set 45 lbs 10 reps

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


Abs
Crunches
3 sets x 25 reps per set

Cable Crunches
3 sets x 25 reps per set x 90 lbs

[dmtc73]

I am starting out this week with a new routine as well...

[jtroster]

New Journal!

[bcapprentice]

Today was back
TBar Rows
1st set x 90 lbs x 12 reps
2nd set x 90 lbs x 12 reps
3rd set x 90 lbs x 12 reps

Lat Pulldowns
1st set x 80 lbs x 15 reps
2nd set x 90 lbs x 15 reps
3rd set x 100 lbs x 10 reps

Cable Rows
1st set x 80 lbs x 15 reps
2nd set x 100 lbs x 15 reps
3rd set x 110 lbs x 12 reps

25 minutes cardio

[bcapprentice]

Today's workout
Ball Squats
1st set x 12 lbs x 15 reps
2nd set x 12 lbs x 15 reps
3rd set x 12 lbs x 15 reps

Leg Press
1st set x 270 lbs x 15 reps
2nd set x 270 lbs x 15 reps
3rd set x 270 lbs x 15 reps

Seated Leg Curls
1st set x 50 lbs x 15 reps
2nd set x 50 lbs x 15 reps
3rd set x 60 lbs x 12 reps

Abs
Crunches
3 sets X 25 reps per set

Cable Crunches
3 sets x 90 lbs x 25 reps per set

30 minutes cardio

[kimsquit]

well it's about time you wandered back in here!

[Seawren]

Looks like your workouts have started out well. Can you tell a little bit about yourself, where you are now and your goals?

[bcapprentice]

Friday Shoulders
Bent over Lateral Raises
1st set x 25 lbs x 15 reps
2nd set x 30 lbs x 14 reps
3rd set x 35 lbs x 10 reps

Standing Lateral Raises
1st set x 25 lbs x 12 reps
2nd set x 25 lbs x 12 reps
3rd set x 25 lbs x 12 reps

Arnold Press
1st set x 25 lbs x 15 reps
2nd set x 30 lbs x 12 reps
3rd set x 30 lbs x 12 reps

Partial Deadlifts
1st set x 90 lbs x 15 reps
2nd set x 110 lbs x 12 reps
3rd set x 110 lbs x 12 reps

[bcapprentice]

Today Arms
Triceps Pushdowns
1st set x 10 reps x 55 lbs
2nd set x 10 reps x 55 lbs
3rd set x 10 reps x 55 lbs

Cable Curls
1st set x 35 lbs x 10 reps
2nd set x 35 lbs x 10 reps
3rd set x 35 lbs x 10 reps

Overhead Tricep Extension
1st set x 45 lbs x 15 reps
2nd set x 50 lbs x 10 reps
3rd set x 50 lbs x 10 reps

Incline Barbell Curl
1st set x 25 lbs x 15 reps
2nd set x 25 lbs x 12 reps
3rd set x 25 lbs x 12 reps

Abs
Ab Crunches
3 sets x 25 reps per set

Cable Ab Crunches
3 sets x 25 reps per set x 90 lbs

Cardio
30 minutes

[bcapprentice]

OK I haven't posted here for a week but that doesn't mean I wasn't going to the gymn. So here goes what I did last week:

Monday
Abs
Crunches
3 sets x 25 reps each

Cable Crunches
3 sets x 25 reps each X 90 lbs

Chest
Decline Press
3 sets X 75 lb X 12 reps each

Dumbell Press
3 sets x 35 lbx x 12 reps each

Incline Dumbell Press
3 sets x 35 lbs x 12 reps each

Tuesday
Back
But didn't write down what I did

Thursday
Shoulders
Bent Over Lateral Raise
3 sets x 35 lbs x 10 reps

Lateral Raise
3 sets x 25 lbs x 10 reps

Arnold Press
3 sets x 30 lbs x 10 reps

Partial Deadlifts
3 sets x 110 lbs x 12 reps

Friday
Legs
Ball Squats
3 sets x 12 lbs x 12 reps

Leg Press
3 sets x 309 lbs x 12 reps

Seated Leg Curls
3 sets x 60 lbs x 12 reps

Saturday
Abs
Crunches
3 sets x 25 reps per set

Cable Crunches
3 sets x 90 lbs x 25 reps per set


Cable Pushdowns
3 sets x 60 lbs x 10 reps

Cable Curls
3 sets x 40 lbs x10 reps

Overhead Triceps Extension
3 sets x 50 lbs x 10 reps

Incline Dumbell Curl
3 sets x 25 lbs x 12 reps

Wrist Curls
3 sets x 45 lbs x 10 reps

Cardio 30 minutes

[bcapprentice]

OK I'm back in sync (I think)

Abs
Crunches
3 sets x 25 reps per set

Cable Crunches
3 sets x 90 lbs x 25 reps per set

Chest
Incline Dumbell Press
3 sets x 35 lbs x 12 reps

Dumbell Press
3 sets x 35 lbs x 12 reps

Decline Press
3 sets x 80 lbs x 12 reps

[bcapprentice]

Today was back

Tbar Rows
1st set 100 lbs x 10 reps
2nd set 100 lbx x 10 reps
3rd set 100 lbs x 10 reps

Cable Rows
1st set 90 lbs x 10 reps
2nd set 100 lbs x 10 reps
3rd set 100 lbx 10 reps

Lat Pulldowns
1st set 100 lbx x 10 reps
2nd set 100 lbs x 10 reps
3rd set 100 lbx x 10 reps

[Seawren]

Looks like you are putting in some good workouts! Are you knew to working out, have you been working out a long time, what are your goals?

Keep up the good work!

[bcapprentice]

OK I haven't been posting like I should.

Here's what I can remember from Thursday
Shoulders
Arnold Press
1st set 30 lbs x 12 reps
2nd set 30 lbs x 12 reps
3rd set 30 lbs x 10 reps

Bent over lateral raise
3 sets x 35 lbs x 12 reps

Lateral Raise
3 sets x 10 lb x 20 reps
I had wrenched my back on Wednesday and so it was painful to do lateral raises with any weight.

Partial Deadlift
1st set 120 lbx 10 reps
2nd set 130 lbs x 18 reps
3rd set 130 lbx 12 reps

Leg Presses
1st set 270 lbx 15 reps
2nd set 320 lbx x 12 reps
3rd set 320 lbx 12 reps

Saturday
Ab Crunches
3 sets x 30 reps per set
Cable Crunches
3 sets x 100 lbs x 30 reps per set.

Tricep Pulldown
1st set 55 lbx x 10 reps
2nd set 65 lbs x 8 reps
3rd set 65 lbs x 8 reps

Cable Curl
1st set 35 lbs x 10 reps
2nd set 45 lbs x 9 reps
3rd set 45 lbs 9 reps

Overhead Tricep extension
3 sets x 55 lbs x 10 reps per set

Incline Dumbell Curl
1st set 25 lbs x 10 reps
2nd set 30 lbs x 8 reps
3rd set 30 lbs x 8 reps

Wrist Curls
1st set 45 lbs x 10 reps
2nd set 55 lbx x 10 reps
3rd set 55 lbs x 10 reps


This coming week I'll be hitting the road on a two week circuit that'll take me to a variety of small coastal villages on the BC coast. So there will be no workouts.

[bcapprentice]

I'm back after a 2 week trip to remote BC locations. In one location only deep fried food was available at the local coffee shop. Having a grilled cheese sandwich seemed to be the least dangerous. I'm back home for two weeks or so before I have to hit the road again.

[bcapprentice]

In addition to the workout described in the workout tracker I did 30 minutes of cardio

[bcapprentice]

Some of you will know that I've been recording my workouts in the Workout programme section. You will have noticed a hiatus of activity there. I've been dealing with a kidney stone that has been reluctant to pass for the last couple of weeks. I hope to get back to the gym soon.