BCapprentice road to 2011 stage

[bcapprentice]

I'm going to try again to get stage ready this year. If I could do it last year why not another time.

I will post from time to time my workouts here.

Today chest

Bench Press
10 x 95 lbs
8 x 110 lbs
6 x 125 lbs
5 x 145 lbs
8 x 105 lbs

Incline Bench Press
10 x 105 lbs
8 x 110 lbs
8 x 110 lbs

Incline Dumbell Press(for each set the incline got steeper)
10 x 40 lbs
10 x 40 lbs
10 x 40 lbs
(This was a personal best for me)

Pec Deck
10 x 105 lbs
6 x 115 lbs
7 x 115 lbs

[bcapprentice]

Today was back
Parallell Grip Lat Pulldown
10 x 90 lbs
8 x 110 lbs
6 x 130 lbs
5 x 150 lbs
8 x 110 lbs

Barbell Bent Over Rows
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs

Seated Cable Row
10 x 120 lbs
10 x 130 lbx
10 x 140 lbs

Rack Deadlifts
8 x 185 lbs
8 x 185 lbs
8 x 185 lbs

[ArchAngel'73]

I'm glad you started this!
Congrats on the PR, it was well earned!
Solid back workout! When is the show you're looking at doing?

[bcapprentice]

Today's workout
Shoulders

Supersetted Front Raises and Standing Side Laterals

Side Laterals
10 x 25 lbs
8 x 30 lbs
8 x 30 lbs

Front Raises
10 x 25 lbs
8 x 30 lbs
8 x 30 lbs

Smith Machine Shoulder Press
7 x 65 lbs
4 x 65 lbs
6 x 65 lbs (Last time I did these I could only manage 12 reps over 3 sets)

Bent Over Raises
8 x 55 lbs
8 x 55 lbs
8 x 55 lbs

Dumbell Shrugs
10 x 135 lbs
10 x 155 lbs
10 x 160 lbs

[bcapprentice]

I'm glad you started this!
Congrats on the PR, it was well earned!
Solid back workout! When is the show you're looking at doing?

July 30 NANBF Washington State Seattle

[kimsquit]

July 30 NANBF Washington State Seattle

I shall make plans to be there

[tonsti]

July 30 NANBF Washington State Seattle

I will be doing that show as well.It will be my 1st.best of luck to ya!!

[bcapprentice]

Yesterday shoulders
Supersetted Side Laterals with Front Raises
Standing Side Laterals
8 x 30 lbs
8 x 30 lbs
8 x 30 lbs

Front Raises
8 x 30 lbs
8 x 30 lbs
8 x 30 lbs

Smith Machine Seated Military Press
8 x 65 lbs
7 x 65 lbs
8 x 65 lbs

Seated Bent Over Laterals
8 x 55 lbs
9 x 55 lbs
10 x 55 lbs

Barbell Shrugs
10 x 165 lbx
10 x 175 lbs
10 x 185 lbs


Today Chest
Bench Press
8 x 115 lbs
5 x 130 lbs
3 x 140 lbs
2 x 160 lbs
5 x 130 lbs

Incline Dumbell Press - different angle each set
10 x 40 lbs
10 x 40 lbs
10 x 40 lbs

Incline Bench Press
10 x 110 lbs
6 x 115 lbs
7 x 115 lbs

Pec Dec Machine
8 x 115 lbs
6 x 115 lbs
6 x 115 lbs

[bcapprentice]

Today was back
Parallel Grip Pulldowns
8 x 120 lbs
5 x 130 lbx
3 x 140 lbs
2 x 160 lbs
5 x 130 lbs

Bent Over Barbell Rows
8 x 135 lbs
9 x 135 lbs
5 x 145 lbs

Rack Deadlifts
9 x 145 lbs
6 x 155 lbs
8 x 165 lbs

Seated Cable Rows
8 x 130 lbs
8 x 130 lbs
8 x 140 lbs

[Pretty Hardcore]

July 30 NANBF Washington State Seattle

I'll go to this show too.



Your workouts are looking great, good luck with the contest prep.

[bcapprentice]

My energy level seems to be crashing so my apologies if I'm not coherent.

Tonight legs
Leg Press
10 x 270 lbs
8 x 360 lbs
10 x 360 lbs

Toe Presses on Leg Press Machine
10 x 180 lbs
15 x 230 lbs
15x 230 lbs

Leg Extensions
8 x 20 lbs
8 x 20 lbs
8 x 20 lbs

Seated Leg Curls
10 x 80 lbs
10 x 80 lbs
10 x 80 lbs
15 x 45 lbs

[ArchAngel'73]

My energy level seems to be crashing so my apologies if I'm not coherent.

Tonight legs
Leg Press
10 x 270 lbs
8 x 360 lbs
10 x 360 lbs

Toe Presses on Leg Press Machine
10 x 180 lbs
15 x 230 lbs
15x 230 lbs

Leg Extensions
8 x 20 lbs
8 x 20 lbs
8 x 20 lbs

Seated Leg Curls
10 x 80 lbs
10 x 80 lbs
10 x 80 lbs
15 x 45 lbs

Understood but you seem coherent.
Good training Big M. Any weak points you're going to try and bring up between now and July?

[bcapprentice]

Yesterday biceps and triceps

Rope Cable Pressdown supersetted with Machine Preacher Curl
10 x 80 lbs 10 x 85 lbs
6 x 100 lbs 8 x 95 lbs
10 x 100 lbs 7 x 95 lbs

Skull Crusher supersetted with EZ Bar Curl
10 x 75 lbs 10 x 75 lbs
10 x 75 lbs 10 x 75 lbs
10 x 75 lbs 10 x 75 lbs

Overhead Dumbell Extension
10 x 55 lbs
10 x 55 lbs
15 x 30 lbs

Hammer Curl
10 x 30 lbs
10 x 35 lbs
8 x 40 lbs

Was going to go do Abs today but a combination of drifting snow and windchill made it difficult to get out of the parking lot of my condo complex

[bcapprentice]

Understood but you seem coherent.
Good training Big M. Any weak points you're going to try and bring up between now and July?

The only thing I've got going for me was my conditioning and my arms.

I went looking for an email from a friend who gave suggestions on what I need to work on but I couldn't find it.

If memory serves me right, I need to work on developing a six pack, more meat and definition for my pecs and wider back, especially lats(That's why I'm doing Parallel Grip Pulldowns)

[bcapprentice]

Today Chest
Bench Press
3 x 145 lbs
3 x 150 lbx
3 x 155 lbs

Incline Bench Press
10 x 120 lbs
8 x 125 lbs
6 x 130 lbs

Incline Dumbell Press(started with a steep angle, reduced the angle for each set)
5 x 45 lbs
6 x 45 lbs
8 x 45 lbs

Pec Deck
8 x 115 lbs
8 x 115 lbs
8 x 115 lbs

My previous computer had died on me. I have bought a new one and am in the process of downloading programmes. I have downloaded Fitday so will start keeping track of what I am eating.

[bcapprentice]

Today Back
Hyperextensons
3 sets x 15 reps each

Seated Cable Rows
8 x 130 lbs
8 x 140 lbx
5 x 150 lbs

Parallel Grip Lat Pulldowns
5 x 140 lbs
5 x 150 lbx
5 x 150 lbs

Bent Over Barbell Rows
8 x 135 lbs
5 x 145 lbx
6 x 145 lbs

Rack Deadlifts
5 x 145 lbs
5 x 145 lbs
5 x 145 lbs
These seemed to be more of a challenge this week. Maybe because the pins were lower than the week previous.

[bcapprentice]

Yesterday was legs

Leg Press
10 x 270 lbs
10 x 360 lbx
6 x 430 lbs

Toe Presses on Leg Press Machine
15 x 270 lbs
15 x 270 lbs
15 x 270 lbs

Leg Extension
8 x 25 lbs
8 x 20 lbs
6 x 20 lbs

Seated Leg Curl
10 x 80 lbs
10 x 80 ls
15 x 55 lbs


Today Shoulders
Side Laterals
8 x 30 lbs
8 x 30 lbs
8 x 30 lbs

Dumbell Front Raises
8 x 30 lbs
8 x 30 lbs
8 x 30 lbs

Standing Smith Machine Military Press
8 x 65 lbs
8 x 65 lbs
8 x 65 lbs

Seated Bent Over Laterals
8 x 55 lbs
10 x 55 lbs
10 x 55 lbs

Barbell Shrugs
10 x 185 lbs
10 x 185 lbs
10 x 185 lbs

[kimsquit]

I went looking for an email from a friend who gave suggestions on what I need to work on but I couldn't find it.

If memory serves me right, I need to work on developing a six pack, more meat and definition for my pecs and wider back, especially lats(That's why I'm doing Parallel Grip Pulldowns)

that sounds familiar

[bcapprentice]

Today was arms

Triceps Rope Pulldown
10 x 80 lbx
10 x 110 lbs
6 x 120 lbs

Machine Preacher Curl
10 x 85 lbs
7 x 95 lbs
8 x 95 lbs

Overhead Tricep Extension
10 x 55 lbs
10 x 60 lbs
10 x 60 lbs

Hammer Curls
8 x 40 lbs
10 x 40 lbs
7 x 45 lbs

Supersetted Skull Crushers with EZ Bar Curls
10 x 60 lbs 10 x 60 lbs
10 x 60 lbs 10 x 60 lbs
7 x 65 lbs 7 x 65 lbs

[bcapprentice]

Today Chest
Bench Press
12 x 105 lbs
12 x 105 lbs
10 x 110 lbs
8 x 115 lbs
8 x 115 lbs
10 x 110 lbs

Incline Bench Press
4 x 135 lbs
4 x 135 lbs
4 x 135 lbs

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

Pec Deck
10 x 105 lbs
10 x 105 lbs
8 x 115 lbs

I thought that I was doing the first two sets at 115 lbs and I couldn't understand why it was so easy. I thought that I'd increase the weight for the 3rd set but when I went to change the pin discovered that I had set it at 105 lbs. Don't know if this qualifies as a Freudian slip!

[bcapprentice]

Today Back
Hyperextensions
15 reps
15 reps x 10 lbs
15 reps x 10 lbs

Parallel Grip Lat Pulldowns
10 x 100 lbs
12 x 100 lbs
10 x 110 lbs
8 x 120 lbs
8 x 120 lbs
10 x 110 lbs

Seated Cable Rows
8 x 140 lbs
8 x 150 lbs
8 x 150 lbs

Bent Over Barbell Row
8 x 135 lbs
6 x 145 lbs
7 x 145 lbs

Rack Deadlifts
6 x 145 lbs
6 x 145 lbs
6 x 145 lbs

[bcapprentice]

Today Legs

Leg Press
10 x 270 lbs
8 x 430 lbs
8 x 430 lbs
10 x 180 lbs

Toe Presses on Leg Press Machine
10 x 270 lbs
15 x 270 lbs
15 x 270 lbs

Seated Leg Curl
10 x 90 lbx
10 x 90 lbx
10 x 45 lbs

Leg Extension
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs

[Flynn]

Best of Luck w/prep. I'm doing my 1st Pro Show in July so I will be feeling your pain!

[ArchAngel'73]

Looking solid big M! How's the diet and when do you start cardio?

[bcapprentice]

Best of Luck w/prep. I'm doing my 1st Pro Show in July so I will be feeling your pain!

Thanks. When in July is your contest?

[bcapprentice]

Looking solid big M! How's the diet and when do you start cardio?

Thanks. I'm just back from a Robbie Burns Supper and overindulged in haggis. Need to get myself back on the wagon. At the moment chicken breasts look boring as all get out.
I currently swim 2-3 times a week. Time to pick up the cardio tempo.

[bcapprentice]

Yesterday shoulders

Supersetted Dumbell Laterals with Front Raises
8 x 30 lbs 8 x 30 lbs
9 x 30 lbs 9 x 30 lbs
9 x 30 lbs 9 x 30 lbs

Smith Machine Military Press
9 x 65 lbs
4 x 70 lbs
5 x 70 lbs

Seated Bent Over Laterals
8 x 60 lbs
8 x 60 lbs
8 x 60 lbs

Barbell Shrugs
10 x 185 lbs
8 x 185 lbs
10 x 185 lbs

[Tifflex]

Good luck with your contest prep!

[Flynn]

Thanks. When in July is your contest?

July 9th! Best of luck - will be following along.

[bcapprentice]

Today Chest
Bench Press
10 x 110 lbs
10 x 120 lbs
8 x 140 lbs
10 x 120 lbs

Incline Bench Press
4 x 135 lbs
5 x 135 lbs
5 x 135 lbs

Incline Dumbell Press
7 x 45 lbs
9 x 45 lbs
10 x 45 lbs

Pec Deck
10 x 115 lbs
7 x 125 lbx
7 x 125 lbs