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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Thread: bcapprentice's continuing saga
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01-03-2012, 08:06 PM #1
bcapprentice's continuing saga
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01-04-2012, 11:35 AM #2
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01-04-2012, 07:58 PM #3
- Join Date: Jan 2006
- Location: Wenatchee, Washington, United States
- Age: 43
- Posts: 5,654
- Rep Power: 5093
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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YouTube:
https://www.youtube.com/user/ehlisl
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Instagram:
http://instagram.com/ehlisl
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Twitter
http://twitter.com/#!/ehlisl
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Blog : Trove26
http://www.trove-26.blogspot.com
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01-05-2012, 08:39 PM #4
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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01-08-2012, 02:17 PM #5
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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01-10-2012, 09:24 PM #6
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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01-11-2012, 08:22 PM #7
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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01-12-2012, 08:33 PM #8
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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01-13-2012, 07:18 PM #9
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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01-15-2012, 01:06 PM #10
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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01-16-2012, 09:12 PM #11
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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01-23-2012, 08:54 PM #12
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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01-24-2012, 08:25 PM #13
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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01-26-2012, 09:10 PM #14
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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01-27-2012, 05:51 AM #15
- Join Date: Feb 2002
- Location: South Carolina, United States
- Age: 62
- Posts: 25,898
- Rep Power: 38777
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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01-28-2012, 07:30 PM #16
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01-28-2012, 07:34 PM #17
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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01-30-2012, 09:20 PM #18
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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02-02-2012, 12:49 PM #19
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
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02-02-2012, 08:37 PM #20
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
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02-04-2012, 01:43 PM #21
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.
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02-07-2012, 09:30 AM #22
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!
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02-11-2012, 10:26 AM #23
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
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02-13-2012, 09:00 PM #24
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02-14-2012, 08:00 PM #25
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
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02-16-2012, 08:37 PM #26
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
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02-20-2012, 07:55 PM #27
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02-21-2012, 08:08 PM #28
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
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02-23-2012, 08:49 PM #29
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
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02-25-2012, 12:50 PM #30
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!
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