bcapprentice's continuing saga

[hibiscus0905]

It's nice to get that question.

Nice job on the workouts!

[bcapprentice]

Chest
Hammer Strength Incline Bench
90 lbs x 10 reps
170 lbs x 7 reps
170 lbs x 7 reps
180 lbs x 5 reps

Dumbell Bench Press
55 lbs x 10 reps
60 lbs x 7 reps
60 lbs x 8 reps
60 lbs x 8 reps

Incline Dumbell Press
50 lbs x 10 reps
50 lbs x 9 reps
50 lbs x 9 reps

Apex Chest Bench Press
70 lbs x 10 reps
120 lbs x 10 reps
140 lbs x 6 reps

[bcapprentice]

Today Back
Parallel Grip Pulldowns
110 lbs x 15 reps
130 lbs x 10 reps
130 lbs x 10 reps
140 lbs x 8 reps

TBar Row
125 lbs x 15 reps
135 lbs x 10 reps
145 lbs x 8 reps
150 lbs x 7 reps

Seated Cable Row
140 lbs x 12 reps
150 lbs x 10 reps
160 lbs x 8 reps
170 lbs x 6 reps

One Arm Dumbell Row
50 lbs x 12 reps
55 lbs x 10 reps
60 lbs x 10 reps
65 lbs x 7 reps

[bcapprentice]

Today Legs - abbreviated since I'm hitting the road tomrrow.
Leg Extension
20 lbs x 10 reps
25 lbs x 10 reps
27 lbs x 10 reps
30 lbs x 9 reps

Leg Press
300 lbs x 10 reps
340 lbs x 8 reps
340 lbs x 10 reps
180 lbs x 12 reps

Seated Leg Curl
80 lbs x 10 reps
80 lbs x 10 reps
80 lbs x 10 reps

Smith Machine Squat
125 lbs x 12 reps
145 lbs x 10 reps
155 lbs x 8 reps
155 lbs x 8 reps

Adductors
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps

[bcapprentice]

I missed a workout last week because I was on the road and this week will be broken up with meetings so I won't be able to get the usual quota of workouts in.
So today:
Cable Crossovers
50 lbs x 10 reps
60 lbs x 10 reps

Hammer Strength Incline Press
70 lbs x 10 reps
170 lbs x 6 reps
170 lbs x 6 reps

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

Triceps Rope Pressdown
90 lbs x 10 reps
90 lbs x 10 reps
100 lbs x 10 reps

Close Grip Bench Press
95 lbs x 10 reps
95 lbs x 10 reps
95 lbs x 10 reps

[bcapprentice]

Up to 543 views. Wow!!

This'll be another week of just four workouts
Today
H-S Incline Press Machine
110 lbs x 15 reps
150 lbs x 10 reps
160 lbs x 6 reps
170 lbs x 4 reps

H-S Bench Press Machine
160 lbs x 10 reps
180 lbs x 8 reps
190 lbs x 5 reps

Smith Machine Decline Press(hard on the wrist I discovered)
105 lbs x 15 reps
130 lbs x 10 reps
140 lbs x 5 reps

Cable Curl
90 lbs x 10 reps
100 lbs x 10 reps
110 lbs x 7 reps

Preacher Curl Machine
95 lbs x 10 reps
105 lbs x 7 reps
105 lbs x 8 reps

[ArchAngel'73]

LOL, just because you're not the most popular doesn't mean you're not well respected.

Do you know if you have to move yet?

Good, solid training M!

[bcapprentice]

LOL, just because you're not the most popular doesn't mean you're not well respected.

Do you know if you have to move yet?

Good, solid training M!

Have an interview the end of the month. Thanks for your kind words!

[bcapprentice]

TBar Row
90 lbs x 15 reps
125 lbs x 10 reps
150 lbs x 8 reps
160 lbs x 6 reps

Dumbell Row
60 lbs x 10 reps
60 lbs x 10 reps
65 lbs x 8 reps

Parallel Grip Lat Pulldowns
100 lbs x 15 reps
120 lbs x 10 reps
130 lbs x 8 reps
140 lbs x 6 reps

Triceps Rope Pressdown
90 lbs x 10 reps
100 lbs x 10 reps
110 lbs x 10 reps

Close Grip Bench Press
105 lbs x 10 reps
105 lbs x 10 reps
115 lbs x 10 reps

[bcapprentice]

Today Legs
Leg Extension
25 lbs x 10 reps
30 lbs x 10 reps
32.5 lbs x 8 reps

Seated Leg Curl
60 lbs x 10 reps
65 lbs x 10 reps
70 lbs x 10 reps
60 lbs x 10 reps

Leg Press
325 lbs x 10 reps
325 lbs x 10 reps
325 lbs x 10 reps

Smith Machine Squat
155 lbs x 10 reps
165 lbs x 10 reps
175 lbs x 8 reps

Standing Calf Machine
300 lbs x 15 reps
325 lbs x 15 reps
350 lbs x 10 reps

[bcapprentice]

Smith Machine Press
65 lbs x 15 reps
75 lbs x 10 reps
85 lbs x 10 reps
95 lbs x 6 reps

Rear Pec Delt Flye
85 lbs x 10 reps
95 lbs x 10 reps
105 lbs x 8 reps
115 lbs x 8 reps

Front Raise supersetted with Seated Rear Delt Raise
35 lbs x 10 reps 35 lbs x 10 reps
40 lbs x 8 reps 40 lbs x 8 reps
45 lbs x 6 reps 45 lbs x 6 reps

Side Laterals
25 lbs x 10 reps
30 lbs x 10 reps
35 lbs x 6 reps

[bcapprentice]

I was under the weather yesterday with a bug and a touch of the flu so took it easy, more or less.
Chest
Hammer Strength Incline Press
90 lbs x 10 reps
140 lbs x 10 reps
150 lbs x 5 reps

Pec Deck
135 lbs x 10 reps
145 lbs x 10 reps
155 lbs x10 reps

Hammer Strength Bench Press
160 lbs x10 reps
160 lbs x 10 reps
160 lbs x 10 reps

Today, I went to town
Back
Parallel Grip Lat Pulldown
100 lbs x 15 reps
120 lbs x 10 reps
130 lbs x 8 reps
140 lbs x 9 reps
150 lbs x 4 reps

TBar Rows
115 lbs x 12 reps
125 lbs x 10 reps
135 lbs x 10 reps
145 lbs x 8 reps

Dumbell Rows
65 lbs x 10 reps
65 lbs x 10 reps
70 lbs x 8 reps

Seated Cable Row
150 lbs x 10 reps
160 lbs x 10 reps
170 lbs x 6 reps

[bcapprentice]

Yesterday's workout:
Seated Leg Extension
25 lbs x 10 reps
30 lbs x 10 reps
32.5 lbs x 8 reps

Leg Curl
60 lbs x 10 reps
70 lbs x 10 reps
75 lbs x 8 reps

Smith Machine Squat(I was trying something different. To squat lower I tried squatting on to a stool. I can get lower but then I can't get back up)
65 lbs x 10 reps
115 lbs x 10 reps
165 lbs x 10 reps

Standing Calf Raise
300 lbs x 15 reps
325 lbs x 15 reps
325 lbs x 15 reps

Leg Abbduction
80 lbs x 10 reps
80 lbs x 10 reps
80 lbs x 10 reps

Today
Smith Machine Shoulder Press
65 lbs x 15 reps
75 lbs x 10 reps
85 lbs x 8 reps
90 lbs x 8 reps

Rear Pec Delt Flye
85 lbs x 10 reps
105 lbs x 7 reps
115 lbs x 8 reps

Front Raise Supersetted with Seated Rear Delt Flye
40 lbs x 10 reps 40 lbs x 10 reps
40 lbs x 10 reps 40 lbs x 10 reps
40 lbs x 10 reps 40 lbs x 10 reps

Side Laterals
30 lbs x 10 reps
30 lbs x 10 reps
35 lbs x 6 reps

[bcapprentice]

I've been on the road for the last week. Only got cardio in. Got home and I seem to have acquired a head cold or at least I'm dripping.
However I made it to the gym today and did arms as follows:
Rope Pressdown supersetted with Cable Curl
90 lbs x 10 reps 90 lbs x 10 reps
100 lbs x 10 reps 100 lbs x 10 reps
110 lbs x 8 reps 110 lbs x 8 reps

Underhand Curl
90 lbs x 10 reps
100 lbs x 10 reps
110 lbs x 10 reps

Overhead Extension
45 lbs x 10 reps
45 lbs x 10 reps
50 lbs x 10 reps

Seated Hammer Curl
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps

Machine Preacher Curl
95 lbs x 10 reps
105 lbs x 8 reps
105 lbs x 8 reps

[bcapprentice]

Today Chest
Cable Crossover
40 lbs x 10 reps
60 lbs x 10 reps
70 lbs x 8 reps

Hammer Strength Incline Press
90 lbs x 10 reps
140 lbs x 7 reps
150 lbs x 7 reps
150 lbs x 6 reps

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

Hammer Strength Bench Press
140 lbs x 10 reps
190 lbs x 8 reps
190 lbs x 6 reps
140 lbs x 10 reps

Pushups
3 sets of 20 reps each

[bcapprentice]

Back
Parallel Grip Pulldown
120 lbs x 10 reps
120 lbs x 10 reps
140 lbs x 8 reps
150 lbs x 6 reps

Dumbell Row
65 lbs x 10 reps
65 lbs x 10 reps
70 lbs x 10 reps
70 lbs x 10 reps

TBar Row
125 lbs x 10 reps
125 lbs x 10 reps
135 lbs x 8 reps
145 lbs x 8 reps

Seated Cable Row
130 lbs x 10 reps
140 lbs x 10 reps
150 lbs x 8 reps

[bcapprentice]

I'm posting two workouts.
Yesterday was not the best day of my life. I slept through my alarm so I didn't make it to the pool. I thought that I would make it up at the gym in the evening. The workout was slightly truncated because the place was a zoo BUT I did get my cardio in!
Leg Extension
25 lbs x 10 reps
30 lbs x 9 reps
32.5 lbs x 8 reps
32.5 lbs x 8 reps

Seated Leg Curl
70 lbs x 10 reps
75 lbs x 9 reps
77.5 lbs x 8 reps
77.5 lbs x 8 reps

Smith Machine Squats(I'm squatting on to a stool which gets me slightly lower than I would usually go.
110 lbs x 15 reps
160 lbs x 10 reps
170 lbs x 10 reps
175 lbs x 10 reps

Standing Calf Machine
350 lbs x 15 reps
350 lbs x 15 reps
350 lbs x 15 reps

Today I went to the gym early because I am on the road(again) and given that today is Maundy Thursday need to make it to service so trying to do a workout this evening was going to be difficult if not impossible.
So I did the following:
Smith Machine Press
85 lbs x 10 reps
85 lbs x 10 reps
85 lbs x 10 reps
90 lbs x 8 reps

Front Raise supersetted with Rear Delt Raise
40 lbs x 10 reps 40 lbs x 10 reps
40 lbs x 10 reps 40 lbs x 10 reps
45 lbs x 8 reps 45 lbs x 8 reps

Side Laterals
30 lbs x 10 reps
35 lbs x 6 reps
30 lbs x 10 reps

Rear Pec Delt Flye
105 lbs x 8 reps
105 lbs x 8 reps
105 lbs x 8 reps

[bcapprentice]

I hope that everyone has had a good Easter
Today Chest
Cable Crossovers
60 lbs x 10 reps
60 lbs x 10 reps
70 lbs x 8 reps

Incline Dumbell Bench Press
50 lbs x 10 reps
50 lbs x 10 reps
50 lbs x 10 reps

Dumbell Bench Press
55 lbs x 10 reps
55 lbs x 10 reps
55 lbs x 9 reps

Pushups
3 sets of 20 reps

[bcapprentice]

Yesterday I had a three hour drive to attend a funeral for a 25 year old man who died of complications from his diabetes. When I got home I was so exhausted that I nearly didn't go to the gym. BUT I went anyway and did the following truncated workout:
Lat Pulldown
130 lbs x 10 reps
130 lbs x 10 reps
140 lbs x 8 reps
150 lbs x 6 reps

TBar Row
125 lbs x 10 reps
125 lbs x 10 reps
135 lbs x 10 reps
145 lbs x 8 reps

Dumbell Row
65 lbs x 10 reps
65 lbs x 10 reps
65 lbs x 10 reps

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

Today did Legs
Leg Extensions
30 lbs x 10 reps
30 lbs x 10 reps
32.5 lbs x 8 reps
32.5 lbs x 8 reps

Seated Leg Curl
60 lbs x 10 reps
70 lbs x 10 reps
75 lbs x 8 reps
70 lbs x 10 reps

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

Smith Machine Squats
155 lbs x 10 reps
165 lbs x 10 reps
170 lbs x 10 reps
175 lbs x 10 reps

Standing Calf lRaise
350 lbs x 15 reps
350 lbs x 15 reps
350 lbs x 15 reps

[bcapprentice]

Today must have been declared "Back Day". It seems that everyone was using the back equipment at the gym today. It was a wonder that I got the following accomplished
Rack Deadlifts
105 lbs x 10 reps
175 lbs x 10 reps
185 lbs x 10 reps
190 lbs x 10 reps

Dumbell Row
70 lbs x 8 reps
70 lbs x 8 reps
70 lbs x 8 reps

TBar Row
125 lbs x 10 reps
135 lbs x 10 reps
145 lbs x 8 reps

[bcapprentice]

I've been on the road for the last ten days or so and nowhere near a gym so today was thefirst time in the gym for awhile.

Bench Press
90 lbs x 20 reps
130 lbs x 10 reps
130 lbs x 10 reps
140 lbs x 6 reps
140 lbs x 6 reps

Incline Dumbell Bench Press
50 lbs x 10 reps
50 lbs x 8 reps
55 lbs x 6 reps
55 lbs x 4 reps

Dumbell Press
40 lbs x 15 reps
40 lbs x 15 reps
45 lbs x 10 reps
45 lbs x 10 reps

Hammer Strenght Incline Press
130 lbs x 10 reps
130 lbs x 10 reps
140 lbs x 6 reps
140 lbs x 6 reps

[bcapprentice]

Back workout yesterday
Parallel Grip Lat Pulldown
100 lbs x 15 reps
120 lbs x 12 reps
130 lbs x 10 reps
140 lbs x 8 reps

Rack Deadlifts
160 lbs x 15 reps
190 lbs x 10 reps
200 lbs x 6 reps
200 lbs x 6 reps

TBar Row
100 lbs x 15 reps
135 lbs x 10 reps
145 lbs x 8 reps
155 lbs x 6 reps
155 lbs x 6 reps

Dumbell row
60 lbs x 12 reps
65 lbs x 10 reps
70 lbs x 6 reps
At this point time was running tight and I was sorely tempted to leave but I did one final set!
70 lbs x 6 reps

[bcapprentice]

Today Legs
Leg extensions
25 lbs x 15 reps
25 lbs x 15 reps
30 lbs x 10 reps
30 lbs x 10 reps

Seated Leg Curl
65 lbs x 12 reps
70 lbs x 10 reps
75 lbs x 8 reps
75 lbs x 8 reps

Leg Press
250 lbs x 15 reps
320 lbs x 10 reps
330 lbs x 6 reps
330 lbs x 6 reps

Smith Machine Squat
160 lbs x 12 reps
190 lbs x 8 reps
190 lbs x 8 reps
then I started a fourth set at 190 lbs and the bar slipped while I was doing the 2 nd rep. Shook my self confidence

Standing Calf Raise
350 lbs x 25 reps
350 lbs x 25 reps
350 lbs x 25 reps

[ExCompetitor]

Glad to see you still hard at it Michael.

[ArchAngel'73]

On the road, truncated workouts, and near misses that scare ya alert...in the end you got the work done and have no regrets.
Very impressive work!
Did you get word on a move or not?

[bcapprentice]

Glad to see you still hard at it Michael.

Thanks Leon. How's your contest prep going?

[bcapprentice]

On the road, truncated workouts, and near misses that scare ya alert...in the end you got the work done and have no regrets.
Very impressive work!
Did you get word on a move or not?

Thanks Brian. No moves on the horizon yet. If anything was to happen now, it'll be in the fall.

[bcapprentice]

Yesterday's workout: Shoulders
Side Laterals
25 lbs x 15reps
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 10 reps

Smith Machine Press
90 lbs x 8 reps
90 lbs x 8 reps
100 lbs x 6 reps
100 lbs x 6 reps

Rear Pec Delt Machine
85 lbs x 15 reps
105 lbs x 12 reps
105 lbs x 12 reps
115 lbs x 10 reps

Front Raise supersetted with Rear Delt Raise
40 lbs x 12 reps
40 lbs x 12 reps
45 lbs x 4 reps
45 lbs x 5 reps

[bcapprentice]

Today was arms
Underhand Cable Pulldown
80 lbs x 15 reps
90 lbs x 12 reps
100 lbs x 8 reps
100 lbs 8 reps

Rope Pressdown
80 lbs x 15 reps
90 lbs x 12 reps
100 lbs x 8 reps
100 lbs x 8 reps

Machine Preacher Curl
85 lbs x 15 reps
95 lbs x 10 reps
105 lbs x 8 reps
105 lbs x 8 reps

Barbell Curl
55 lbs x 12 reps
60 lbs x 10 reps
70 lbs x 6 reps
70 lbs x 6 reps

Seated Triceps Press
40 lbs x 15 reps
45 lbs x 10 reps
50 lbs x 8 reps
55 lbs x 8 reps

Seated Hammer Curl
35 lbs x 15 reps
40 lbs x 12 reps
45 lbs x 10 reps
50 lbs x 5 reps

[bcapprentice]

Today chest
Incline Dumbell Press
50 lbs x 10 reps
50 lbs x 10 reps
55 lbs x 6 reps
55 lbs x 5 reps

H-S Incline Press
130 lbs x 10 reps
130 lbs x 10 reps
140 lbs x 6 reps
140 lbs x 6 reps

Barbell Bench Press
95 lbs x 10 reps
130 lbs x 10 reps
130 lbs x 10 reps
140 lbs x 6 reps
140 lbs x 6 reps

Flat Dumbell Press
40 lbs x 10 reps
40 lbs x 10 reps
45 lbs x 8 reps
45 lbs x 8 reps