bcapprentice's continuing saga

[ExCompetitor]

Thanks Leon. How's your contest prep going?

It's going good Michael,slow but sure!

[bcapprentice]

I'm home all this week so will not have any excuses in not getting all my workouts in.
Today Chest
Bench Press
95 lbs x 15 reps
135 lbs x 10 reps
135 lbs x 10 reps
140 lbs x 6 reps

Incline Dumbell Press
50 lbs x 10 reps
50 lbs x 10 reps
55 lbs x 5 reps
55 lbs x 5 reps

Dumbell Press
45 lbs x 10 reps
45 lbs x 10 reps
50 lbs x 6 reps
50 lbs x 6 reps

Hammer Strength Incline Press
100 lbs x 10 reps
130 lbs x 5 reps
130 lbs x 5 reps

[bcapprentice]

Back
TBar Rows
100 lbs x 15 reps
135 lbs x 10 reps
145 lbs x 8 reps
155 lbs x 7 reps
155 lbs x 7 reps

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

Lat Pulldown
100 lbs x 15 reps
120 lbs x 12 reps
130 lbs x 10 reps
140 lbs x 8 reps

Dumbell Row
60 lbs x 12 reps
65 lbs x 10 reps
70 lbs x 7 reps
70 lbs x 7 reps

[bcapprentice]

OK I did legs today. As you know I had a mishap with the Smith Machine the last time I did squats and I dislike the Leg Press Machine that the gym currently has. So I deserve a gold star for working legs anyway.
Leg Extension
25 lbs x 15 reps
30 lbs x 10 reps
30 lbs x 10 reps
32.5 lbs x 8 reps

Leg Curl
60 lbs x 15 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 Squats
140 lbs x 12 reps
170 lbs x 10 reps
170 lbs x 10 reps
190 lbs x 8 reps

Calf Raise in Hack Squat Machine
90 lbs x 20 reps
180 lbs x 20 reps
180 lbs x 20 reps
190 lbs x 8 reps
190 lbs x 8 reps

[bcapprentice]

Today shoulders:
Side Lateral Raise
25 lbs x 15 reps
30 lbs x 12 reps
30 lbs x 12 reps
35 lbs x 6 reps

Smith Machine Press
105 lbs x 6 reps
105 lbs x 6 reps
105 lbs x 6 reps

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

Front Raises
40 lbs x 12 reps
40 lbs x 12 reps
45 lbs x 6 reps
45 lbs x 6 reps

Rear Delt Raise
40 lbs x 12 reps
40 lbs x 12 reps
45 lbs x 10 reps
45 lbs x 10 reps

[bcapprentice]

On the principle of better late than never, here is yesterday's workout
Triceps Rope Pressdown
80 lbs x 15 reps
90 lbs x 12 reps
110 lbs x 8 reps
110 lbs x 9 reps

Underhand Cable Curl
80 lbs x 15 reps
90 lbs x 12 reps
110 lbs x 9 reps
110 lbs x 9 reps

Machine Preacher Curl
85 lbs x 15 reps
95 lbs x 12 reps
105 lbs x 8 reps
105 lbs x 8 reps

Barbell Biceps Curls
55 lbs x 15 reps
60 lbs x 10 reps
70 lbs x 7 reps
70 lbs x 7 reps

Triceps Overhead Press
45 lbs x 15 reps
50 lbs x 10 reps
60 lbs x 8 reps
60 lbs x 8 reps

Seated Alternate Hammer Curl
35 lbs x 15 reps
40 lbs x 12 reps
55 lbs x 6 reps
55 lbs x 5 reps

[bcapprentice]

Today's workout
Bench Press
95 lbs x 15 reps
130 lbs x 10 reps
130 lbs x 10 reps
140 lbs x 7 reps

Incline Dumbell lPress
50 lbs x 10 reps
50 lbs x 6 reps
45 lbs x 6 reps
45 lbs x 7 reps

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

H-S Incline Press
90 lbs x 10 reps
110 lbs x 10 reps
120 lbs x 8 reps
130 lbs x 5 reps

I had a rolfing massage session on Saturday to see if I could get rid of some pain that I've been experiencing in my shoulder. Turns out it was more in the pec near the arm pit where it had become tight. I thought that I might be able to do better today. Then sometime during the Inclines I realized that I was misaligned on the bench and I was experiencing some pain in my left hip. At the end of the workout the pain was bad and I had to hobble across the gym. Interestingly enough just sitting on a bench in the change room was sufficient for the pain to diminish. I got home in one piece without hardly any agony. So far I'm doing OK.

[bcapprentice]

Today back
T Bar Rows
100 lbs x 15 reps
135 lbs x 10 reps
145 lbs x 8 reps
155 lbs x 7 reps
160 lbs x 5 reps

Rack Deadlifts
160 lbs x 15 reps
190 lbs x 10 reps
210 lbs x 7 reps
220 lbs x 5 reps

Dumbell Row
60 lbs x 12 reps
65 lbs x 10 reps
70 lbs x 8 reps
75 lbs x 5 reps

Lat Pulldown
100 lbs x 15 reps
120 lbs x 12 reps
130 lbs x 10 reps
140 lbs x 8 reps

[bcapprentice]

Today Legs
Leg Extension
25 lbs x 15 reps
30 lbs x 10 reps
30 lbs x 10 reps
32.5 lbs x 8 reps

Seated Leg Curl
60 lbs x 15 reps
70 lbs x 10 reps
75 lbs x 8 reps
75 lbs x 8 reps

Squat in Smith Machine
160 lbs x 15 reps
180 lbs x 10 reps
180 lbs x 10 reps
190 lbs x 10 reps

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

Angled Calf Raise
180 lbs x 20 reps
230 lbs x 20 reps
250 lbs x 20 reps

[bcapprentice]

Shoulder Press in Smith Machine
65 lbs x 15 reps
85 lbs x 10 reps
90 lbs x 8 reps
100 lbs x 6 reps
Last time I did these I forgot the weight of the bar and loaded on a pair of 45's and I wondered why I felt so weak. Better today!

Side Lateral Raise
25 lbs x 15 reps
30 lbs x 12 reps
30 lbs x 12 reps
40 lbs x 5 reps
Thought I had picked up a pair of 35's and couldn't understand why they were so heavy. The weights were out of sequence? Gr...

Seated Bent Over Raise
40 lbs x 12 reps
40 lbs x 12 reps
45 lbs x 6 reps
45 lbs x 6 reps

Rear Pec Delt
85 lbs x 15 reps
105 lbs x 12 reps
115 lbs x 10 reps
125 lbs x 6 reps

Front Raises
40 lbs x 12 reps
40 lbs x 12 reps
45 lbs x 8 reps
45 lbs x 8 reps
Usually I've done these with dumbells, today was the first time I used a barbell. So much easier!

[bcapprentice]

After being away for a few days I'm back in town for a week before I leave again.
Today my hip managed to behave itself
Chest
Bench Press
95 lbs x 15 reps
130 lbs x 10 reps
130 lb x 10 reps
140 lbs x 8 reps

Incline DB Press
45 lbs x 10 reps
45 lbs x 10 reps
50 lbs x 5 reps
50 lbs x 6 reps

Dumbell Press
50 lbs x 10 reps
50 lbs x 10 reps
55 lbs x 7 reps
55 lbs x 8 reps

H-S Incline Press
90 lbs x 10 reps
110 lbs x 10 reps
130 lbs x 9 reps
140 lbs x 5 re[s
140 lbs x 8 reps

[bcapprentice]

Yesterday Back
TBar Row
100 lbs x 15 reps
135 lbs x 10 reps
145 lbs x 8 reps
155 lbs x 7 reps
160 lbs x 7 reps

Rack Deadlifts
160 lbs x 12 resp
210 lbs x 8 reps
210 lbs x 8 reps
220 lbs x 8 reps

Dumbell Row
65 lbs x 10 reps
70 lbs x 8 reps
75 lbs x 8 reps
75 lbs x 8 reps

Lat Pulldown
100 lbs x 15 reps
120 lbs x 12 reps
130 lbs x 8 reps
140 lbs x 8 reps

Other than Lat Pulldowns I am impressed with the increase in my back strength

Today Legs
Leg Extension
25 lbs x 15 reps
30 lbs x 10 reps
30 lbs x 10 reps
32.5 lbs x 8 reps

Leg Press
230 lbs x 15 reps
280 lbs x 10 reps
330 lbs x 8 reps
330 lbs x 8 reps

Leg Curl
70 lbs x 12 reps
75 lbs x 9 reps
75 lbs x 10 reps
72.5 lbs x 8 reps

Smith Machine Squats
160 lbs x 10 reps
180 lbs x 10 reps
190 lbs x 10 reps
200 lbs x 8 reps

Seated Calf Raise
100 lbs x 25 reps
155 lbs x 15 reps
165 lbs x 15 reps

[bcapprentice]

Another catch up session here on my log

Yesterday shoulders
Smith Machine Shoulder Press
65 lbs x 15 reps
85 lbs x 12 reps
90 lbs x 8 reps
100 lbs x 6 reps

Barbell Front Raises(I'm liking these)
40 lbs x 12 reps
40 lbs x 12 reps
45 lbs x 10 reps
50 lbs x 7 reps

Rear Pec Delt Machine
85 lbs x 15 reps
105 lbs x 12 reps
115 lbs x 10 reps
125 lbs x 8 reps

Seated Rear Delt Raise
40 lbs x 12 reps
40 lbs x 12 reps
45 lbs x 8 reps
50 lbs x 8 reps

Side Lateral Raise
25 lbs x 15 reps
30 lbs x12 reps
30 lbs x 12 reps
40 lbs x 5 reps

Today Arms
Rope Pressdown
80 lbs x 12 reps
100 lbs 12 reps
110 lbs x 9 reps
110 lbs x 9 reps

Underhand Cable Curl
80 lbs x 15 reps
90 lbs x 10 reps
110 lbs x 9 reps
110 lbs x 9 reps

Machine Preacher Curl
85 lbs x 15 reps
95 lbs x 12 reps
105 lbs x 8 reps
105 lbs x 8 reps

Barbell Curl
45 lbs x 15 reps
55 lbs x 12 reps
75 lbs x 4 reps
75 lbs x 5 reps

Tricep Extenison
45 lbs x 15 reps
55 lbs x 12 reps
60 lbs x 8 reps
60 lbs x 8 reps

Seated Alternate Hammer Curl
35 lbs x 12 reps
40 lbs x 12 reps
55 lbs x 5 reps
55 lbs x 5 reps

[bcapprentice]

I've been away for a couple of weeks: combination of meetings and holidays.
Back in Terrace for a week and then will be on the road again. Starting a new programme so we will see how it goes

Rack Deadlift
220 lbs x 8 reps
230 lbs x 6 reps
240 lbs x 4 reps

Barbell Row
50 lbs x 10 reps
60 lbs x 10 reps
70 lbs x 10 reps

Shrugs
90 lbs x 10 reps
180 lbs x 10 reps
250 lbs x 8 reps

Dips
3 sets of bodyweight x 8 reps per set

Crossovers
40 lbs x 15 reps
50 lbs x 15 reps

Pushups
75 reps

[bcapprentice]

Smith Machine Squat
195 lbs x 8 reps
205 lbs x 6 reps
210 lbs x 4 reps

Keystone Deadlift
105 lbs x 8 reps
175 lbs x 6 reps
185 lbs x 4 reps

Hack Squat
160 lbs x 10 reps
210 lbs x 10 reps
260 lbs x 10 reps

Weighted Back Extension
10 lbs x 12 reps
10 lbs x 12 reps

[bcapprentice]

Incline Barbell Press
115 lbs x 8 reps
135 lbs x 6 reps
145 lbs x 3 reps

Decline Barbell Press
135 lbs x 8 reps
155 lbs x 5 reps
160 lbs x 3 reps

Overhead Press
45 lbs x 15 reps
55 lbs x 11 reps
55 lbs x 11 reps

Inverted Row
60 reps

Standing Cable Row
70 lbs x 15 reps
80 lbs x 15 reps

Face Full
80 lbs x 15 reps
90 lbs x 15 reps

[bcapprentice]

Walking Overhead Press
Walk 50' pressing 15 lbs 2x
Walk 50' pressing 10 lbs 1x
This is harder than it looks!

Lateral Raise
30 lbs x 10 reps
30 lbs x 10 reps
30 lbs x 10 reps, then dropped it to 25 lbs and got in 5 reps

Barbell Curl supersetted with Seated Hammer Curl
55lbs x 10 reps 40 lbs x 10 reps
60 lbs x 10 reps 40 lbs x 10 reps
60 lbs x 10 reps 40 lbs x 10 reps

[bcapprentice]

Barbell Rows
70 lbs x 10 reps
80 lbs x 8 reps
80 lbs x 10 reps

Radk Deadlifts(Normally I am doing this in a Smith Machine but on the road and there doesn't appear to be a Smith Machine in this gym)
135 lbs x 10 reps
185 lbs x 6 rep
185 lbs x 6 reps

Barbell Shrugs
185 lbs x 10 reps
195 lbs x 6 reps
200 lbs x 5 reps

Cable Crossovers
40 lbs x 15 reps
50 lbs x 15 reps
60 lbs x 12 reps

Svend Press
20 lbs x 15 reps
20 lbs x 15 reps
20 lbs x 15 reps

Pushups 100 reps

[bcapprentice]

Went to the Golds Gym at UBC. $16.80 for a drop in fee. Obviously not the kind of thing that a starving university student would be paying.

Was rather cautious in what I did

Keystone Deadlift
105 lbx 10 reps
175 lbs x 8 reps
185 lbs x 6 reps

Hack Squat
90 lbs x 10 reps
140 lbs x 10 reps
190 lbs x 10 reps

[bcapprentice]

Pullups
3 sets of 8 reps each

Dumbell Bench Press
30 lbs x 10 reps
35 lbs x 10 reps
35 lbs x 10 reps

Overhead Press
45 lbs x 15 reps
55 lbs x 12 reps
65 lbs x 8 reps

Standing Cable Rows
85 lbs x 15 reps
90 lbs x 15 reps

Incline Barbell Press
115 lbs x 10 reps
135 lbs x 4 reps
135 lbs x 4 reps

FacePulls
95 lbs x 12 reps
90 lbs x 12 reps

[bcapprentice]

On the road
Yesterday's workout
Smith Machine Deadlift
125 lbs x 8 reps
135 lbs x 8 reps
145 lbs x 8 reps

Smith Machine Shrugs
145 lbs x 10 reps
195 lbs x 5 reps
195 lbs x 8 reps

Barbell Rows
65 lbs x 10 reps
75 lbs x 10 reps
85 lbs x 10 reps

Svend Press
4 sets x 20 lbs x 15 reps per set.

Cable Crossover
50 lbs x 15 reps
55 lbs x 15 reps
60 lbs x 15 reps
65 lbs x 10 reps

Today - went to a different gym. Saw Chris there. Some of you know him as Kimsquit. He is doing fine.
Hack Squat
90 lbs x 15 reps
140 lbs x 10 reps
160 lbs x 8 reps

Weighted BAck Extension
3sets x 10 lbs 10 reps per set

Keystone Deadlift
105 lbs x 10 reps
175 lbs x 10 reps
195 lbs x 6 reps

Seated Leg Curl
3 sets of 10 reps x 80 lbs per set. Different machine. I can never do that heavy a set back home.

Leg Press
180 lbs x 10 reps
270 lbs x 10 reps
290 lbs x 10 reps

[bcapprentice]

Rack Deadlists
125 lbs x 10 reps
175 lbs x 10 reps
195 lbs x 10 reps

Smith Machine Shrugs
198 lbs x 8 reps
205 lbs x 6 reps
210 lbs x 6 reps

Barbell Rows
65 lbs x 10 reps
85 lbs x 10 reps
105 lbs x 10 reps

Cable Crossovers
50 lbs x 15 reps
60 lbs x 15 reps
60 lbs x 14 reps
60 lbs x 15 reps

Svend Press
4 sets of 20 lbs x 15 reps each

100 pushups

[JohnReeRoo]

wow, thats looking really good man, great effort and i cant wait to see more gains
very impressive for your age, keep it up

[bcapprentice]

Smith Machine Squat
85 lbs x 10 reps
135 lbs x 10 reps
185 lbs x 10 reps

Keystone Deadlift
185 lbs x 8 reps
190 lbs x 6 reps
195 lbs x 6 reps

Hack Squat
140 lbs x 10 reps
160 lbs x 10 reps
180 lbs x 10 reps
200 lbs x 10 reps

Angled Calf Raise
200 lbs x 20 reps
200 lbs x 25 reps
200 lbs x 25 reps

[bcapprentice]

Incline Bench Press
135 lbs x 4 reps
135 lbs x 4 reps
135 lbs x 3 reps
65 lbs x 15 reps

Decline Dumbell Press
135 lbs x 8 reps
145 lbs x 6 reps
150 lbs x 5 reps

Overhead Press
65 lbs x 10 reps
70 lbs x 6 reps
70 lbs x 4 reps

Facepulls
70 lbs x 15 reps
80 lbs x 13 reps
80 lbs x 13 reps
80 lbs x 13 reps

Low Cable Upright Rows
70 lbs x 15 reps
80 lbs x 15 reps
80 lbs x 15 reps
80 lbs x 15 reps

[bcapprentice]

Last night's workout

Rack Deadlifts
195 lbs x 8 reps
205 lbs x 6 reps
215 lbs x 6 reps

Smith Machine Shrugs
205 lbs x 8 reps
210 lbs x 6 reps
210 lbs x 6 reps

Barbell Rows
95 lbs x 10 reps
105 lbs x 10 reps
110 lbs x 8 reps

Cable Crossover
5 sets of 60 lbs x 15 reps each

Svend Press
5 sets of 20 lbs x 15 reps per set.

[bcapprentice]

Smith Machine Deadlifts
85 lbs x 15 reps
155 lbs x 12 reps
175 lbs x 10 reps
205 lbs x 8 reps
205 lbs x 8 reps

Smith Machine Squat
85 lbs x 12 reps
155 lbs x 10 reps
205 lbs x 8 reps
205 lbs x 8 reps

Seated Leg Curl
70 lbs x 12 reps
75 lbs x 10 reps
71.5 lbs x 8 reps
77.5 lbs x 8 reps

Leg Extension
12.5 lbs x 15 reps
15 lbs x 15 reps
20 lbs x 10 reps
20 lbs x 10 reps

Leg Press
180 lbs x 15 reps
250 lbs x 10 reps
300 lbs x 6 reps
300 lbs x 6 reps

[bcapprentice]

Yesterday's workout
Smith Machine Deadlifts
85 lbs x 15 reps
155 lbs x 12 reps
185 lbs x 10 reps
205 lbs x 8 reps
205 lbs x 8 reps

Smith Machine Squat
85 lbs x 15 reps
155 lbs x 12 reps
205 lbs x 10 reps
205 lbs x 10 reps

Leg Press
180 lbs x 15 reps
250 lbs x 10 reps
300 lbs x 6 reps
300 lbs x 6 reps

Leg Extension
15 lbs x 15 reps
20 lbs x 10 reps
27.5 lbs x 6 reps

Leg Curl
55 lbs x 15 reps
65 lbs x 15 reps
75 lbs x 10 reps
75 lbs x 10 reps

Today's workout
Bench Press
65 lbs x 15 reps
95 lbs x 10 reps
95 lbs x 10 reps
155 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 6 reps
130 lbs x 6 reps

Cable Crossovers
60 lbs x15 reps
60 lbs x 15 reps
70 lbs x 8 reps
70 lbs x 8 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
70 lbs x 15 reps
80 lbs x 12 reps
100 lbs x 8 reps
100 lbs x 8 reps

Dumbell Triceps Extenison
35 lbs x 15 reps
40 lbs x 12 reps
50 lbs x 8 reps
50 lbs x 8 reps

[bcapprentice]

Yesterday's workout
TBar Row
90 lbs x 15 reps
120 lbs x 10 reps
135 lbs x 8 reps
145 lbs x 6 reps
145 lbs x 6 reps

Face Pulls
80 lbs x 15 reps
100 lbs x 12 reps
110 lbs x 10 reps
120 lbs x 6 reps

Barbell Rows
95 lbs x 12 reps
105 lbs x 10 reps
110 lbs x 6 reps
110 lbs x 6 reps

Cable Rows
100 lbs x 12 reps
120 lbs x 10 reps
140 lbs x 8 reps
140 lbs x 8 reps

Machine Precher Curl
75 lbs x 12 reps
85 lbs x 10 reps
95 lbs x 8 reps
95 lbs x 8 reps

Hammer Curls
35 lbs x 15 reps
40 lbs x 12 reps
45 lbs x 10 reps
50 lbs x 8 reps

Barbell Curls
50 lbs x 15 reps
50 lbs x 15 reps
55 lbs x 12 reps
60 lbs x 10 reps

Today's workout
Dumbell Press
25 lbs x 15 reps
30 lbs x 10 reps
30 lbs x 10 reps
35 lbs x 8 reps
35 lbs x 8 reps

Lateral Raise
25 lbs x 15 reps
30 lbs x 12 reps
30 lbs x 12 reps
35 lbs x 10 reps
35 lbs x 10 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 Raise
45 lbs x 15 reps
45 lbs x 15 reps
55 lbs x8 reps
55 lbs x 10 reps

Smith Machine Press
75 lbs x 8 reps
75 lbs x 8 reps
85 lbs x 6 reps
85 lbs x 6 reps

[bcapprentice]

Yesterday's workout
Smith Machine Squat
85 lbs x 15 reps
155 lbs x 10 reps
195 lbs x 8 reps
200 lbs x 8 reps

Smith Machine Deadlift
115 lbs x 15 reps
165 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
250 lbs x 10 reps
305 lbs x 6 reps
305 lbs x 6 reps

Leg Curl
45 lbs x 15 reps
70 lbs x 12 reps
75 lbs x 10 reps
75 lbs x 10 reps

Today's workout
Incline Bench Press
95 lbs x 10 reps
95 lbs x 10 reps
130 lbs x 6 reps
130 lbs x 6 reps

Cable Crossovers
60 lbs x 15 reps
60 lbs x 15 reps
70 lbs x 8 reps
70 lbs x 8 reps

Bench Press
95 lbs x 15 reps
105 lbs x 10 reps
105 lbs x 10 reps
130 lbs x 6 reps
130 lbs x 6 reps

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

Underhanded Pulldown
80 lbs x 15 reps
90 lbs x 12 reps
100 lbs x 8 reps
100 lbs x 8 reps

Dumbell Triceps Extension
35 lbs x 15 reps
40 lbs x 12 reps
50 lbs x 8 reps
50 lbs x 8 reps