bcapprentice's continuing saga

[Vanguard1965]

Some good workouts. I notice you keep the reps high is that to keep the weight lighter so your not to stressing your joints as much?

[bcapprentice]

Some good workouts. I notice you keep the reps high is that to keep the weight lighter so your not to stressing your joints as much?

Yes, and to help burn fat.

[bcapprentice]

Today's workout:
Dumbell Press
45 lbs x 12 reps
45 lbs x 12 reps
45 lbs x 12reps

Incline Flyes
40 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 10 reps

Incline Machine Press
95 lbs x 15 reps
100 lbs x 15 reps
100 lbs x 15 reps

Machine Bench Press
100 lbs x 15 reps
100 lbs x 15 reps
100 lbs x 15 reps

Cable Crossover
70 lbs x 12reps
70 lbs x 12 reps
70 lbs x 12 reps

[bcapprentice]

Not the greatest and not the best of workouts
Pullups
2 sets of 14 reps each, one set of 10 reps

Narrow Grip Pulldowns
120 lbs x 15 reps
130 lbs x 15 reps
130 lbs x 15 reps

Wide Grip Pulldowns
130 lbs x 12 reps
130 lbs x 12 reps
130 lbs x 12 reps

Rear Pec Delt
85 lbs x 15 reps
85 lbs x 15 reps
85 lbs x 15 reps

Dumbell Rows
50 lbs x 15 reps
50 lbs x 15 reps
55 lbs x 12 reps

[bcapprentice]

I better stop procrastinating and get down to posting today's workout
One Legged Standing Calf Raise
35 lbs x 15 reps
35 lbs x 15 reps
35 lbs x 15 reps

Seated Calf Raise
90 lbs x 25 reps
90 lbs x 25 reps
90 lbs x 25 reps

Smith Machine Lunges
105 lbs x 15 reps
130 lbs x 15 reps
130 lbs x 15 reps

Leg Press
230 lbs x 15 reps
250 lbs x 15 reps
250 lbs x 15 reps

Leg Extension supersetted with Seated Leg Curls
30 lbs x 10 reps 80 lbs x 10 reps
30 lbs x 10 reps 80 lbs x 10 re[s
30 lbs x 10 reps 80 lbs x 10 reps

[bcapprentice]

Rear Pec Delt
85 lbs x 15 reps
85 lbs x 15 reps
85 lbs x 15 reps

Barbell Shrugs
185 lbs x 15 reps
185 lbs x 15 reps
185 lbs x 15 reps

Machine Shoulder Press
80 lbs x 15 reps
80 lbs x 15 reps
80 lbs x 15 reps

Dumbell Press I thought I was doing well until I did these. Somehow my strength was down on these
35 lbs x 8 reps
35 lbs x 9 reps
35 lbs x 8 reps
25 lbs x 15 reps

Side Lateral Raise
30 lbs x 15 reps
30 lbs x 15 reps
30 lbs x 15 reps

[bcapprentice]

I've ordered my trunks and the other stuff I need for the competition. Discovered that Dream Tan is now selling trunks.
My Canadian friends will want to know that there is a real live human at posedown.ca to talk to. Had a conversation with Bruce Aitken there who helped me sort out what style of trunks to get, even saved me a little bit of money. One of the interesting tidbits of information is that IDFA contests don't have the lights as bright as other shows. Consequently you don't need to be quite so dark for their shows as for other shows.

Today's workout:
Barbell Curl
80 lbs x 15 reps
80 lbs x 15 reps
80 lbs x 15 reps

Tricep Overhead Extension
60 lbs x 15 reps
60 lbs x 15 reps
70 lbs x 8 reps

Tricep Pushdown
60 lbs x 15 reps
65 lbs x 15 reps
70 lbs x 15 reps

Hammer Curl
40 lbs x 15 reps
40 lbs x 15 reps
40 lbs x 12 reps

Triceps Kickback
40 lbs x 15 reps
40 lbs x 15 reps
40 lbs x 15 reps

Overhead Bicep Curl
65 lbs x 12 reps
65 lbs x 12 reps
65 lbs x 12 reps

[Vanguard1965]

I've ordered my trunks and the other stuff I need for the competition. Discovered that Dream Tan is now selling trunks.
My Canadian friends will want to know that there is a real live human at posedown.ca to talk to. Had a conversation with Bruce Aitken there who helped me sort out what style of trunks to get, even saved me a little bit of money. One of the interesting tidbits of information is that IDFA contests don't have the lights as bright as other shows. Consequently you don't need to be quite so dark for their shows as for other shows.

Good to know and thanks for sharing! Keep grinding my friend you are doing great!

[bcapprentice]

A new programme folks:
Pec Deck supersetted with Pushups
75 lbs x 15 reps 20 reps
85 lbs x 15 reps 20 reps
96 lbs x 15 reps 16 reps

Decline Bench Press
115 lbs x 15 reps
115 lbs x 15 reps
115 lbs x 15 reps then rested 6 second and did 4 more reps

Incline Press Machine
100 lbs x 15 reps
100 lbs x 15 reps
100 lbs x 15 reps

Incline Dumbell Press
35 lbs x 15 reps
35 lbs x 15 reps
35 lbs x 12 reps

Cable Crossovers
70 lbs x 15 reps
70 lbs x 15 reps
70 lbs x 15 reps

[bcapprentice]

Dumbell Pullover
40 lbs x 15 reps
40 lbs x 15 reps
40 lbs x 15 reps

Machine One Arm Rows
80 lbs x 15 reps
80 lbs x 15 reps
80 lbs x 15 reps

Narrow Gri Pulldowns
120 lbs x 15 reps
120lbs x 15 reps
120 lbs x 15 reps

TBar Rpws
70 lbs x 15 reps
70 lbs x 15 reps
70 lbs x 15 reps

Pullups
3 sets of 12 reps each

Wide Grip Pulldown
120 lbs x 15 reps
120 lbs x 15 reps
120 lbs x 15 reps

[bcapprentice]

I've just noticed that this thread has now gone over 8000 views. Wow! Thanks all.

[bcapprentice]

My posing trunks and Dream Tan arrived today.
Today I did the following:
Supersetted Single Leg Standing Calf Raise with Seated Calf Raise
55 lbs x 15 reps 90 lbs x 25 reps
55 lbs x 15 reps 90 lbs x 25 reps
55 lbs x 15 reps 90 lbs x 25 reps

Smith Machine Squat
185 lbs x 15 reps
185 lbs x 15 reps
185 lbs x 15 reps

Leg Press
230 lbs x 15 reps
230 lbs x 15 reps
230 lbs x 15 reps

Hack Squat
180 lbs x 15 reps
180 lbs x 15 reps
180 lbs x 15 reps

Leg Extension supersetted with Seated Leg Curl
20 lbs x 15 reps 60 lbs x 15 reps
20 lbs x 15 reps 60 lbs x 15 reps
20 lbs x 15 reps 60 lbs x 15 reps

[jonnyboy44]

great amount of volume going on here, hope all is going well.
respect, one of the 8000

[bcapprentice]

Today's workout:
Smith Machine Overhead Press
75 lbs x 15 reps
75 lbs x 12 reps
75 lbs x 12 reps

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

Triset of Front Raises, Side Raises, Upright Rows
3 sets x 30 lbs x 12 reps per triset.

[bcapprentice]

Barbell Curl
70 lbs x 15 reps
70 lbs x 15 reps
70 lbs x 15 reps

Seated Dumbell Curl
35 lbs x 15 reps
35 lbs x 15 reps
35 lbs x 15 reps

Machine Preacher Curl
60 lbs x 15 reps
70 lbs x 15 reps
70 lbs x 15 reps

Overhead Triceps Extension
60 lbs x 15 reps
60 lbs x 15 reps
60 lbs x 15 reps

Cable Biceps Curls
70 lbs x 15 reps
75 lbs x 15 reps
80 lbs x 15 reps

Tricep rope Pushdown
90 lbs x 15 reps
90 lbs x 15 reps
90 lbs x 15 reps

Decline Skull Crusher
35 lbs x 15 reps
45 lbs x 15 reps
45 lbs x 15 reps

3 sets of Dips x 15 reps each

[bcapprentice]

Pec Deck supersetted with Pushups
105 lbs x 12 reps 20 reps
105 lbs x 12 reps 20 reps
105 lbs x 12 reps 20 reps

Decline Bench Press
120 lbs x 12 reps
120 lbs x 12 reps
120 lbs x 12 reps then rested 5 seconds and did another 4 reps

Incline Press Machine
105 lbs x 12 reps
105 lbs x 12 reps
105 lbs x 12 reps

Incline Dumbell Press
35 lbs x 12 reps
35 lbs x 12 reps
35 lbs x 12 reps

Cable Crossover
75 lbs x 12 reps
75 lbs x 12 reps
75 lbs x 12 reps

[bcapprentice]

I got distracted watching the BC election results last night so that I didn't post yesterday's workout. Here goes:
Dumbell Pullover
40 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 12 reps

Machine One Arm Row
82.5 lbs x 12 reps
82.5 lbs x 12 reps
82.5 lbs x 12 reps

Narrow Grip Pulldown
130 lbs x 12 reps
130 lbs x 12 reps
130 lbs x 12 reps

Wide Grip Pulldown
130 lbs x 12 reps
130 lbs x 12 reps
130 lbs x 12 reps

TBar Row
90 lbs x 12 reps
90 lbs x 12 reps
90 lbs x 12 reps

Pullups
3 sets of 12 reps each

today was legs
Smith Machine Squat
175 lbs x 12 reps
175 lbs x 12 reps
175 lbs x 12 reps

Leg Press
250 lbs x 12 reps
250 lbs x 12 reps
250 lbs x 12 reps

Hack Squat
200 lbs x 12 reps
200 lbs x 12 reps
200 lbs x 12 reps

Seated Calf Raise
100lbs x 25 reps
100 lbs x 25 reps
100 lbs x 25 reps

Standing One Leg Calf Raise - per leg
55 lbs x 15 reps
55 lbs x 15 reps
55 lbs x 15 reps

Leg Extension supersetted with Seated Leg Curl
20 lbs x 12 reps 60 lbs x 12 reps
20 lbs x 12 reps 70 lbs x 12 reps
20 lbs x 12 reps 70 lbs x 12 reps

[bcapprentice]

Smith Machine Press
75 lbs x 12 reps
75 lbs x 12 reps
75 lbs x 12 reps

Barbell Shrugs
185 lbs x 10 reps
185 lbs x 10 reps
185 lbs x 12 reps

Rear Pec Delt
105 lbs x 12 reps
105 lbs x 12 reps
105 lbs x 12 reps

Triset Side Lateral Raise, Front Raise, Upright Rows
3 sets of 30 lbs x 12 reps

[ArchAngel'73]

How's prep going?

[bcapprentice]

How's prep going?

It is going. Some folks have problems with constipation during their prep but this week I've had the opposite problem. Too much fibre?
I'm looking better than I've ever looked before but I am sure that I won't be a threat to anyone on stage!

Today's workout:
Seated Dumbell Curl
40 lbs x 10 reps
40 lbs x 11 reps
40 lbs x 10 reps

Overhead Rope Extension
60 lbs x 15 reps
60 lbs x 15 reps
60 lbs x 15 reps

Barbell Curl
75 lbs x 12 reps
75 lbs x 12 reps
75 lbs x 12 reps

Biceps Cable Curl
85 lbs x 12 reps
85 lbs x 12 reps
85 lbs x 12 reps

Triceps Pushdown
95 lbs x 12 reps
95 lbs x 12 reps
95 lbs x 12 reps

Seated Preacher Curl
65 lbs x 12 reps
65 lbs x 12 reps
65 lbs x 12 reps

Skullcrusher
65 lbs x 12 reps
65 lbs x 12 reps
65 lbs x 12 reps

[ArchAngel'73]

It is going. Some folks have problems with constipation during their prep but this week I've had the opposite problem. Too much fibre?
I'm looking better than I've ever looked before but I am sure that I won't be a threat to anyone on stage!

As long as the fat is coming off I'd accept that problem for now.
You can't think like that my friend, focus on the looking better than ever before part of your statement.
You're not going to be embarressed or anything like that so be proud of who you are and what you've done and show the judges and the audience your stuff!
You are inspirational my friend, don't think otherwise.

[bcapprentice]

Monday was a holiday in Canada and the gym that I go to was closed.
Yesterday did chest
Decline Bench Press
125 lbs x 10 reps
125 lbs x 10 reps
125 lbs x 10 reps

Incline Press Machine
110 lbs x 10 reps
110 lbs x 10 reps
110 lbs x 10 reps

Incline Dumbell Press
35 lbs x 10 reps
35 lbs x 10 reps
35 lbs x 10 reps

Cable Crossover
75 lbs x 10 reps
75 lbs x 10 reps
75 lbs x 10 reps

Pec Deck supersetted with Pushups
115 lbs x 10 reps 25 reps
115 lbs x 10 reps 25 reps
115 lbs x 10 reps 25 reps

Today was back
Dumbell Pullovers
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps

One Arm Machine Rows
80 lbs x 10 reps
80 lbs x 10 reps
80 lbs x 10 reps

Wide Grip Pulldown
130 lbs x 10 reps
130 lbs x 10 reps
140 lbs x 10 reps

Narrow Grip Pulldowns
130 lbs x 10 reps
130 lbs x 10 reps
140 lbs x 10 reps

TBar Row
92.5 lbs x 10 reps
92.5 lbs x 10 reps
92.5 lbs x 10 reps

Pulllups
3 sets of 12 reps each