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  1. #1
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
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    bcapprentice's continuing saga

    I'm not sure what 2012 is going to bring. There is a possibility that I might be moving but I don't know when or where so it is difficult to set any definitive goals.
    In the meantime I continue to work out.
    Here is today's workout. The first that I've recorded in 2012

    Back
    Pullups
    3 sets of 8 reps each

    Smith Machine Deadlifts
    155 lbs x 8 reps
    165 lbs x 8 reps
    170 lbs x 6 reps

    TBar Row
    170 lbs x 6 reps
    170 lbs x 6 reps
    170 lbs x 6 reps

    Seated Cable Rows
    170 lbs x 6 reps
    170 lbs x 6 reps
    180 lbs x 4 reps

    Lat Pulldown
    170 lbs x 4 reps
    170 lbs x 4 reps
    170 lbs x 4 reps
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  2. #2
    Registered User ExCompetitor's Avatar
    Join Date: Mar 2005
    Location: ON, Canada
    Posts: 826
    Rep Power: 737
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    Thumbs up

    Nice job on the first w/o of the New Year Michael.
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  3. #3
    IFPA Pro Bodybuilder ehlisl's Avatar
    Join Date: Jan 2006
    Location: Wenatchee, Washington, United States
    Age: 43
    Posts: 5,654
    Rep Power: 5092
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    Any plans to compete this year? Hope everything is going well!
    Lukus Ehlis
    B.S. Exercise Science
    IFPA Natural Pro Bodybuilder
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    Blog : Trove26
    http://www.trove-26.blogspot.com
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  4. #4
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
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    Wednesday:
    Seated Leg Curl
    80 lbs x 10 reps
    80 lbs x 10 reps
    80 lbs x 10 reps

    Leg Extension
    25 lbs x 10 reps
    25 lbs x 10 reps
    25 lbs x 10 reps

    Leg Press
    320 lbs x 8 reps
    320 lbs x 10 reps
    320 lbs x 10 reps

    Smith Machine Squat
    75 lbs x 10 reps
    85 lbs x 10 reps
    90 lbs x 10 reps

    Thigh Adductors
    60 lbs x 10 reps
    80 lbs x 10 reps
    80 lbs x 10 reps

    Standing Calf Raise
    325 lbs x 10 reps
    325 lbs x 10 reps

    Today
    Seated Bent Over Lateral Raise
    50 lbs x 8 reps
    50 lbs x 10 reps
    50 lbs x 10 reps

    Standing Lateral Raise
    35 lbs x 6 reps
    35 lbs x 6 reps
    35 lbs x 6 reps

    Cable Upright Row
    100 lbs x 10 reps
    110 lbs x 8 reps
    110 lbs x 10 reps

    Smith Machine Shoulder Press
    85 lbs x 10 reps
    105 lbs x 6 reps
    105 lbs x 6 reps
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  5. #5
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
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    OK a couple of missing installments
    Friday
    Cable Curls supersetted with Triceps Pushdowns
    100 lbs x 10 reps 100 lbs x 10 reps
    110 lbs x 10 reps 110 lbs x 10 reps
    110 lbs x 10 reps 110 lbs x 10 reps

    Machine Preacher Curl
    95 lbs x 9 reps
    95 lbs x 8 reps
    95 lbs x 9 reps

    Underhand Curl
    60 lbs x 10 reps
    80 lbs x 10 reps
    100 lbs x 10 reps

    Triceps Dip
    BW x 10 reps
    BW x 8 reps
    BX x 8 reps

    Seated Hammer Curl
    45 lbs x 6 reps
    45 lbs x 6 reps
    45 lbs x 6 reps

    Saturday
    H-S Incline Bench Press
    140 lbs x 9 reps
    140 lbs x 9 reps
    145 lbs x 6 reps

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

    Incline Dumbell Bench Press
    50 lbs x 9 reps
    50 lbs x 9 reps
    50 lbs x 6 reps(And I thought I was making an improvement!)

    Bench Press
    140 lbs x 3 reps
    150 lbs x 3 reps
    160 lbs x 2 reps
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  6. #6
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
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    Monday's workout
    Chest
    Dumbell Bench Press
    55 lbs x 10 reps
    60 lbs x 9 reps
    60 lbs x 9 reps

    Incline Dumbell Bench Press
    50 lbs x 10 reps
    50 lbs x 9 reps
    50 lbs x 7 reps

    Decline Bench Press
    135 lbs x 10 reps
    145 lbs x 8 reps
    145 lbs x 7 reps

    Pec Deck
    185 lbs x 10 reps
    185 lbs x 10 reps
    185 lbs x 10 reps

    Today Back
    Pullups
    1 set of 10 reps
    2 sets of 8 reps each

    Smith Machine Deadlifts
    175 lbs x 4 reps
    175 lbs x 6 reps
    175 lbs x 7 reps

    TBar Row
    80 lbs x 10 reps
    125 lbs x 10 reps
    150 lbs x 6 reps

    Seated Cable Row
    160 lbs x 8 reps
    170 lbs x 6 reps
    180 lbs x 4 reps
    120 lbs x 10 reps

    Lat Pulldown
    170 lbs x 4 reps
    170 lbs x 4 reps
    170 lbs x 4 reps
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  7. #7
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
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    Legs
    Leg Extension
    25 lbs x 10 reps
    25 lbs x 10 reps
    25 lbs x 10 reps

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

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

    Smith Machine Squats
    85 lbs x 10 reps
    95 lbs x 10 reps
    100 lbs x 10 reps
    (I'm getting up there folks even if I can't go very deep)

    Adductors
    80 lbs x 10 reps
    80 lbs x 10 reps
    80 lbs x 10 reps

    Standing Calf Raise
    325 lbs x 10 reps
    325 lbs x 10 reps
    325 lbs x 10 reps
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  8. #8
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
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    Shoulders
    Bent over Dumbell Raise
    50 lbs x 10 reps
    50 lbs x 10 reps
    50 lbs x 10 reps

    Side Lateral Raise
    35 lbs x 8 reps
    35 lbs x 8 reps
    35 lbs x 8 reps

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

    Rear Pec Delt Machine(It's been awile since I've used this)
    85 lbs x 10 reps
    105 lbs x 10 reps
    115 lbs x 8 reps

    Cable Upright Rows
    110 lbs x 10 reps
    110 lbs x 10 reps
    110 lbs x 10 reps
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  9. #9
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
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    Dips
    Bodyweight x 10 reps
    Bodyweight x 10 reps
    bodyweight x 9 reps

    Seated Hammer Curl
    45 lbs x 7 reps
    45 lbs x 7 reps
    45 lbs x 7 reps

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

    Tricep Rope Pressdown supersetted with Cable Curl
    100 lbs x 10 reps 100 lbs x 10 reps
    100 lbs x 10 reps 100 lbs x 10 reps
    100 lbs x 10 reps 100 lbs x 10 reps

    Underhand Curl
    90 lbs x 10 reps
    100 lbs x 10 reps
    110 lbs x 10 reps
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  10. #10
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
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    How do I explain myself!
    I stumbled across this workout for Incline Dumbell Presses
    It consists of four sets as follows:
    40 lbs x 5 reps, 35 lbs x 5 reps, 30 lbs x 10 reps, 25 lbs x 10 reps
    35 lbs x 5 reps, 30 lbs x 5 reps, 25 lbs x 10 reps, 20 lbs x 10 reps
    20 lbs x 5 reps, 25 lbs x 5 reps, 20 lbs x 10 reps, 15 lbs x 10 reps
    20 lbs x 10 reps, 15 lbs x 50 reps

    I did the first two sets without any difficulties. Somehow when I went to set up for the 3rd set I couldn't find the set of 20 lbs weights. I think I forgot that I had them already. I can't remember. All I remember is that I was feeling a tad disoriented! So I think that I did the 20 lbs x 15 reps instead of the 10 reps. Then miraculously I found the 15 lbs dumbells so I was alboe to do the last set but was only able to get in 31 reps not the 50

    Other than that I did
    H-S Incline Press
    90 lbs x 10 reps
    140 lbs x 8 reps
    140 lbs x 8 reps

    Bench Press
    140 lbs x 3 reps
    150 lbs x 4 reps
    160 lbs x 4 reps.

    Also my shoulder was feeling wonky so was on the conservative side in terms of the weights I handled. By the end of the workout it was feeling fine. Go figure!
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  11. #11
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
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    Today
    Incline Dumbell Press
    50 lbs x 9 reps
    50 lbs x 9 reps
    50 lbs x 9 reps
    Notice how consistent I was with the reps tonight. Hurrah!

    Dumbell Bench Press
    60 lbs x 9 reps
    60 lbs x 9 reps
    60 lbs x 9 reps

    Decline Bench Press
    155 lbs x 6 reps
    155 lbs x 6 reps
    155 lbs x 6 reps
    This was where the right shoulder was feeling wonky

    Pec Deck
    185 lbs x 8 reps
    175 lbs x 10 reps
    175 lbs x 10 reps
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  12. #12
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
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    Last week was a cold week in this part of the Pacific northwest. With windchill down to -40'. This week we are getting snow.
    Went to see the doc last week about my shoulder which didn't seem to be getting more painful. Not a tear thank goodness. It is feeling much better, the pain is diminishing but I was feeling cautious when I went to the gym tonight.
    Chest
    Incline Dumbell Press
    45 lbs x 10 reps
    45 lbs x 10 reps
    45 lbs x 10 reps

    Pec Deck
    155 lbs x 10 reps
    155 lbs x 10 reps
    155 lbs x 10 reps

    Decline Bench Press
    135 lbs x 10 reps
    135 lbs x 10 reps
    135 lbs x 10 reps

    Flat Dumbell Press
    40 lbs x 10 reps
    40 lbs x 10 reps
    40 lbs x 10 reps
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  13. #13
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
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    Today's workout
    Back
    Lat Pulldown
    150 lbs x 6 reps
    170 lbs x 4 reps
    170 lbs x 4 reps

    Smith Machine Deadlifts
    155 lbs x 10 reps
    175 lbs x 10 reps
    185 lbs x 10 reps

    TBar Row
    115 lbs x 10 reps
    140 lbs x 10 reps
    140 lbs x 10 reps

    One Arm Dumbell Row
    45 lbs x 10 reps
    50 lbs x 10 reps
    55 lbs x 10 reps

    Seated Cable Row
    170 lbs x 8 reps
    170 lbs x 9 reps
    170 lbs x 8 reps
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  14. #14
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
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    Yesterday
    Legs
    Leg Extension
    25 lbs x 10 reps
    25 lbs x 10 reps
    25 lbs x 10 reps

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

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

    Smith Machine Squat
    65 lbs x 10 reps
    110 lbs x 10 reps
    115 lbs x 10 reps
    115 lbs x 10 reps
    115 lbs x 10 reps

    Standing Calf Machine
    325 lbs x 15 reps
    325 lbs x 15 reps
    325 lbs x 15 reps

    Today Shoulders
    Smith Machine Shoulder Press
    85 lbs x 10 reps
    85 lbs x 10 reps
    85 lbs x 10 reps

    Seated Bent Over lateral Raise
    40 lbs x 10 reps
    40 lbs x 10 reps
    40 lbs x 10 reps

    Standing Lateral Raise
    25 lbs x 10 reps
    25 lbs x 10 reps
    25 lbs x 10 reps

    Rear Pec Delt Flyes
    95 lbs x 10 reps
    95 lbs x 10 reps
    95 lbs x 10 reps

    Cable Upright Row
    90 lbs x 10 reps
    90 lbs x 10 reps
    90 lbs x 10 reps

    I was cautious with the weights. My shoulders aren't back to 100%
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  15. #15
    GOOOO COCKS!!!!! Hibiscus09's Avatar
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    Location: South Carolina, United States
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    Nice workouts! I've been to B.C. (Whistler) and visited kimsquit when there. It's beautiful. I didn't go when it was freezing-A though. Yikes!

    Happy Friday!
    "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7

    GOOOOO COCKS!!!!!! GOOOOO STEELERS!!!!!
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  16. #16
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
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    Originally Posted by Hibiscus09 View Post
    Nice workouts! I've been to B.C. (Whistler) and visited kimsquit when there. It's beautiful. I didn't go when it was freezing-A though. Yikes!

    Happy Friday!
    Thanks for your kind words. If you haven't figured out where I am - I am a 2 hour flight north of Vancouver. Or to put it another way. Think of the southern tip of the Alaska panhandle and drive east 2 hours. From one of the villages I travel to I can see Alaska on a clear day!
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  17. #17
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
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    Yesterday's workout belatedly posted
    Tricpes Rope Pressdown supersetted with Biceps Cable Curl
    90 lbs x 10 reps 90 lbs x 10 reps
    90 lbs x 10 reps 90 lbs x 10 reps
    90 lbs x 10 reps 90 lbs x 10 reps

    Seated Hammer Curl
    40 lbs x 10 reps
    40 lbs x 10 reps
    40 lbs x 10 reps

    Seated Preacher Curl
    85 lbs x 10 reps
    85 lbs x 10 reps
    85 lbs x 10 reps

    Underhand Cable Curl
    50 lbs x 10 reps
    70 lbs x 10 reps
    80 lbs x 10 reps
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  18. #18
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
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    Posts: 968
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    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
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    Cable Crossovers '14s
    40 lbs x 10 reps
    40 lbs x 10 reps

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

    Flat Dumbell Press
    50 lbs x 10 reps
    50 lbs x 10 reps
    50 lbs x 10 reps

    Decline Bench Press
    135 lbs x 10 reps
    140 lbs x 10 reps
    140 lbs x 9 reps

    I think I'm ready to try some heavier weights next time.
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  19. #19
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    Tuesday
    Smith Machine Deadlists
    185 lbs x 8 reps
    185 lbs x10 reps
    185 lbs x 10 reps

    TBar Row
    125 lbs x 10 reps
    150 lbs x 8 reps
    150 lbs x 8 reps

    Undergrip Lat Pulldown
    100 lbs x 10 reps
    110 lbs x 10 reps
    110 lbs x 10 reps

    Parallel Grip Pulldown
    140 lbs x 8 reps
    140 lbs x 8 reps
    140 lbs x 8 reps

    Seated Cable Row
    160 lbs x 8 reps
    160 lbs x 9 reps
    160 lbs x 9 reps


    Yesterday
    Legs
    Thigh Adductor
    80 lbs x 10 reps
    80 lbs x 10 reps
    80 lbs x 10 reps

    Leg Extension
    25 lbs x 10 reps
    25 lbs x 10 reps
    25 lbs x 10 reps

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

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

    Standing Calf Raise in Hack Machine
    100 lbs x 10 reps
    190 lbs x 10 reps
    190 lbs x 10 reps

    Smith Machine Squat
    115 lbs x 10 reps
    125 lbs x 10 reps
    125 lbs x 10 reps
    Reply With Quote

  20. #20
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    Today's workout
    Smith Machine Press
    65 lbs x 10 reps
    95 lbs x 6 reps
    95 lbs x 6 reps

    Seated Bent Over Lateral Raise
    45 lbs x 10 reps
    45 lbs x 10 reps
    45 lbs x 10 reps

    Side Lateral Raise
    30 lbs x 10 reps
    30 lbs x 10 reps
    30 lbs x 10 reps

    Rear Pec Delt Flyes
    95 lbs x 10 reps
    105 lbs x 10 reps
    105 lbs x 10 reps

    Cable Upright Rows
    90 lbs x 10 reps
    100 lbs x 10 reps
    100 lbs x 10 reps
    Reply With Quote

  21. #21
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    Yesterday
    Arms:
    Triceps Rope Pressdown supersetted with Cable Curl
    90 lbs x 10 reps 90 lbs x 10 reps
    90 lbs x 10 reps 90lbs x 10 reps
    90 lbs x 10 reps 90 lbx x 10 reps

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

    Seated Preacher Curl
    85 lbs x 10 reps
    95 lbs x 10 reps
    105 lbs x 6 reps

    Seated Hammer Curl
    40 lbs x 10 reps
    40 lbs x 10 reps
    40 lbs x 10 reps

    Tricep Extension
    40 lbs x 10 reps
    40 lbs x 10 reps
    40 lbs x 10 reps


    Today - Chest
    Incline Press Machine
    110 lbs x 10 reps
    110 lbs x 10 reps
    110 lbs x 10 reps

    Incline Dumbell Press
    40 lbs x 5 reps, 35 lbs x 5 reps, 30 lbs x 10 reps, 25 lbs x 10 reps(1st set)
    35 lbs x 5 reps, 30 lbs x 5 reps, 25 lbs x 10 reps, 20 lbs x 10 reps(2nd set)
    30 lbs x 5 reps, 25 lbs x 5 reps, 20 lbs x 10 reps 15 lbs x 10 reps(3 rd set)
    20 lbs x 10 reps, 15 lbs x 31 reps(4th set). It was an effort to get the 31st rep in.
    Reply With Quote

  22. #22
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    Yesterday(Monday)
    Cable Crossovers
    40 lbs x 10 reps
    50 lbs x 10 reps
    60 lbs x 10 reps

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

    Flat Dumbell Press
    55 lbs x 10 reps
    55 lbs x 10 reps
    55 lbs x 10 reps

    H-S Bench Press
    180 lbs x 6 reps
    180 lbs x 6 reps


    Today
    Pulldowns
    60 lbs x 10 reps
    80 lbs x 10 reps
    90 lbs x 10 reps
    100 lbs x 10 reps

    Undergrip Pulldown
    120 lbs x 10 reps
    130 lbs x 8 reps
    140 lbs x 8 reps
    150 lbs x 6 reps

    Parallel Grip Pulldowns
    150 lbs x 6 reps
    150 lbs x 6 reps
    150 lbs x 6 reps

    Cobras
    40 lbs x 10 reps
    40 lbs x 10 reps
    50 lbs x 10 reps
    (First time I've done these. The challenge is to avoid getting the cables tangled up!
    Reply With Quote

  23. #23
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    I was away for a couple days to Vancouver. Leaving in a few hours to go to Prince Rupert for an overnight trip.
    Yesterday's workout:
    Leg Extension
    25 lbs x 10 reps
    25 lbs x 10 reps
    25 lbs x 10 reps

    Leg Press
    320 lbs x 10 reps
    320 lbs x 10 reps
    320 lbs x 10 reps
    90 lbs x 10 reps

    Smith Machine Squat
    130 lbs x 10 reps
    130 lbs x 10 reps
    130 lbs x 10 reps
    (for you able bodied folks this looks like partial squats but for me it's a big deal!)

    Adductors
    80 lbs x 10 reps
    80 lbs x 10 reps
    80 lbs x 10 reps

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

    Calf Raise in Hack Squat Machine
    200 lbs x 15 reps
    220 lbs x 15 reps
    220 lbs x 15 reps

    Today
    Cable Crossovers
    40 lbs x 10 reps
    60 lbs x 10 reps

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

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

    Incline Dumbell Press
    55 lbs x 8 reps
    55 lbs x 8 reps
    55 lbs x 8 reps
    Reply With Quote

  24. #24
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    Today chest
    Cable Crossover
    50 lbs x 10 reps
    60 lbs x 10 reps

    Incline Dumbell Press
    55 lbs x 8 reps
    55 lbs x 8 reps
    55 lbs x 8 reps

    Dumbell Press
    55 lbs x 10 reps
    60 lbs x 6 reps
    60 lbs x 7 reps

    Incline Smith Bench Press
    105 lbs x 10 reps
    155 lbs x 4 reps
    155 lbs x 4 reps
    Reply With Quote

  25. #25
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    Today was back and things were a little bit more intense
    Cable Pullover
    80 lbs x 15 reps
    100 lbs x 10 reps
    110 lbs x 8 reps
    120 lbs x 6 reps

    Parallel Grip Pulldown
    110 lbs x 15 reps
    130 lbs x 12 reps
    130 lbs x 10 reps
    140 lbs x 6 reps

    Seated Cable Rows
    140 lbs x 12 reps
    150 lbs x 10 reps
    160 lbs x 8 reps
    160 lbs x 8 reps

    TBar Row
    130 lbs x 12 reps
    140 lbs x 10 reps
    150 lbs x 8 reps
    155 lbs x 6 reps
    Reply With Quote

  26. #26
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    I was minding my own business, swimming laps at the pool and suddenly I had some pain in my right shoulder. After dosing myself with Tylenol and Aspirin yesteday and today. Cold packs on Wednesday I am beginning to feel like I turned the corner. My shoulder workout was on the light side
    Smith Machine Press
    85 lbs x 8 reps
    85 lbs x 8 reps

    Rear Pec Delt Fly
    95 lbs x 10 reps
    95 lbs x 10 reps
    95 lbs x 10 reps

    Seated Bent Over Lateral Raise
    45 lbs x 10 reps
    45 lbs x 10 reps
    45 lbs x 10 reps

    Side Laterals
    25 lbs x 10 reps
    25 lbs x 10 reps
    25 lbs x 10 reps

    Cable Upright Rows
    90 lbs x 10 reps
    90 lbs x 10 reps
    90 lbs x 10 re[s
    Reply With Quote

  27. #27
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    Today Chest
    Cable Crossover
    50 lbs x 10 reps
    70 lbs x 8 reps

    Dumbell Press
    50 lbs x 10 reps
    50 lbs x 10 reps
    55 lbs x 8 reps
    55 lbs x 9 reps

    Incline Dumbell Press
    50 lbs x 10 reps
    50 lbs x 8 reps
    55 lbs x 4 reps
    55 lbs x 5 reps

    Pec Deck
    155 lbs x 10 reps
    155 lbs x 10 reps
    155 lbs x 10 reps
    Reply With Quote

  28. #28
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    Today Back
    Cable Pullovers
    100 lbs x 12 reps
    100 lbs x 12 reps
    110 lbs x 8 reps
    120 lbs x 8 reps

    Parallel Grip Pulldown
    110 lbs x 15 reps
    130 lbs x 10 reps
    130 lbs x 10 reps
    140 lbs x 7 reps

    Seated Cable Rows
    140 lbs x 12 reps
    150 lbs x 10 reps
    150 lbs x 10 reps
    160 lbs x 6 reps

    TBar Row
    125 lbs x 15 reps
    135 lbs x 10 reps
    145 lbs x 8 reps
    150 lbs x 6 reps
    Reply With Quote

  29. #29
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    Yesterday's workout
    Legs
    Leg Extension
    20 lbs x 12 reps
    25 lbs x 10 reps
    27 lbs x 8 reps

    Leg Press
    320 lbs x 10 reps
    330 lbs x 10 reps
    330 lbs x 10 reps

    Leg Curl
    60 lbs x 12 reps
    65 lbs x 10 reps
    70 lbs x 8 reps

    Smith Machine Squat
    125 lbs x 12 reps
    135 lbs x 10 reps
    145 lbs x 10 reps

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

    Adductors
    70 lbs x 12 reps
    80 lbs x 10 reps
    90 lbs x 8 reps

    today Shoulders
    Rear Pec Delt Fly
    75 lbs x 15 reps
    85 lbs x 12 reps
    105 lbs x 10 reps
    115 lbs x 8 reps

    Smith Machine Press
    65 lbs x 15 reps
    70 lbs x 12 reps
    85 lbs x 8 reps
    85 lbs x 8 reps

    Dumbell Raise supersetted with Bent Over lateral raise
    35 lbs x 15 reps 35 lbs x 15 reps
    40 lbs x 12 reps 40 lbs x 12 reps
    45 lbs x 6 reps 45 lbs x 6 reps
    45 lbs x 6 reps 45 lbs x 6 reps

    Side Lateral Raise
    20 lbs x 15 reps
    25 lbs x 15 reps
    30 lbs x 8 reps
    Reply With Quote

  30. #30
    Registered User bcapprentice's Avatar
    Join Date: Jun 2005
    Location: Trail, B.C., Canada
    Age: 71
    Posts: 968
    Rep Power: 827
    bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500) bcapprentice is a jewel in the rough. (+500)
    bcapprentice is offline
    Yesterday's workout
    Arms
    Triceps Rope Pressdown supersetted with Cable Curl
    80lbs x 15 reps 80 lbs x 15 reps
    90 lbs x 10 reps 90 lbs x 10 reps
    100 lbs x 8 reps 100 lbs x 8 reps
    110 lbs x 6 reps 110 lbs x 6 reps

    Underhand Curl
    80 lbs x 15 reps
    90 lbs x 10 reps
    100 lbs x 8 reps
    110 lbs x 6 reps

    Machine Preacher Curl
    75 lbs x 15 reps
    85 lbs x 12 reps
    105 lbs x 7 reps
    105 lbs x 7 reps

    Overhead Extensions
    30 lbs x 15 reps
    35 lbs x 12 reps
    40 lbs x 10 reps
    45 lbs x 10 reps

    Seated Hammer Curls
    45 lbs x 6 reps
    45 lbs x 6 reps
    45 lbs x 7 reps

    Today
    Incline Bench Press Machine
    110 lbs x 10 reps
    160 lbs x 8 reps
    170 lbs x 4 reps
    170 lbs x 4 reps

    H-S Bench Machine
    140 lbs x 10 reps
    180 lbs x 10 reps
    190 lbs x 8 reps
    195 lbs x 6 reps
    I'm just astounded by the amount of weight I'm using on these.

    Pushups
    3 sets x 20 reps each

    Today was a particularly hard core day at the gym. More weight belts and elbow sleeves being used at once than I've ever seen before!
    OTOH I was asked yesterday at the gym whether I was planning to compete this year. Maybe I belong after all!
    Reply With Quote

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