bcapprentice's continuing saga

[bcapprentice]

Smith Machine Deadlifts
215 lbs x 4 reps
215 lbs x 4 reps
215 lbs x 4 reps
215 lbs x 4 reps
215 lbs x 5 reps

Dumbell Rows
65 lbs x 10 reps
65 lbs x 10 reps
65 lbs x 10 reps
65 lbs x 10 reps
65 lbs x 10 reps

Lat Pulldown
140 lbs x 8 reps
140 lbs x 8 reps
140 lbs x 8 reps

[bcapprentice]

The best laid plans of mice and men...
I am currently in Lax Kw'alaams, sometimes known as Port Simpson. On a clear day you can see Alaska.
Anyway I am here for the weekend. The community has a rec centre that includes a weight room. I had ambitions of doing an arm workout here as well as a cardio session. Imagine my disappointment when I discovered that the Rec Centre is closed and I have no understanding as to the why... Oh well...

For those of you who have been waiting to see what I did for shoulders this week, here is the reveal!

Smith Machine Shoulder Press
105 lbs x 6 reps
115 lbs x 4 reps
105 lbs x 6 reps

Cable Upright Rows
110 lbs x 8 reps
110 lbs x 8 reps
110 lbs x 8 reps

Bent over Lateral Raise
45 lbs x 12 reps
45 lbs x 12 reps
45 lbs x 12 reps
45 lbs x 12 reps

Side Lateral Raise
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps

[bcapprentice]

Today Chest
Incline Bench Press
140 lbs x 2 reps
140 lbs x 2 reps
140 lbs x 2 reps
140 lbs x 2 reps
140 lbs x 3 reps

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

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

[bcapprentice]

two workouts to post:
yesterday legs
Smith Machine Squats
195 lbs x 5 reps
200 lbs x 5 reps
200 lbs x 5 reps
200 lbs x 5 reps
200 lbs x 5 reps

Leg Press
230 lbs x 10 reps
230 lbs x 10 reps
230 lbs x 10 reps
230 lbs x 10 reps
230 lbs x 10 reps

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

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

Cable Upright Rows
110 lbs x 8 reps
120 lbs x 8 reps
120 lbs x 8 reps

Machine Shoulder Press
90 lbs x 8 reps
90 lbs x 8 reps
90 lbs x 8 reps

Bent Over Lateral Raise
45 lbs x 12 reps
45 lbs x 12 reps
45 lbs x 12 reps
45 lbs x 12 reps

I should have done Side laterals but I was working out in the late afternoon when the high school crowd shows up(Is there a collective noun for a group of adolescent males?). Anyway there was competition for space. So it was easier to go off and do cardio.

[bcapprentice]

For those of you who have been waiting with baited breath to find out what I did yesterday, here it is:
Triceps Pushdown with "w"bar
75 lbs x 6 reps
75 lbs x 8 reps
75 lbs x 8 reps
75 lbs x 8 reps

Incline Tricep Extension
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps

Seated Barbell Curl
35 lbs x 8 reps
35 lbs x 8 reps
35 lbs x 8 reps

Barbell Curl
85 lbs x 8 reps
85 lbs x 8 reps
85 lbs x 8 reps

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

Skullcrushers
80 lbs x 8 reps
80 lbs x 8 reps
80 lbs x 8 reps
80 lbs x 8 reps

I will be attending two different retreats in the next two weeks so you won't be seeing any entries here. When I get back I imagine that I'll be on a new programme. Stay tuned!

[bcapprentice]

I've been away from the gym for two weeks and it feels it. It doesn't help that I slipped on some ice yesterday and twisted my left ankle so I am hobbling around.

I did do the following:
Incline Bench Press
100 lbs x 15 reps
100 lbs x 15 reps
100 lbs x 10 reps

Dumbell Bench Press
35 lbs x 15 reps
35 lbs x 15 reps
35 lbs x 15 reps

Pec Deck
105 lbs x 15 reps
105 lbs x 15 reps
105 lbs x 15 reps

Pushdown with "w"Bar
45 lbs x 15 reps
45 lbs x 15 reps
45 lbs x 15 reps

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

Skull Crushers
60 lbs x 15 reps
60 lbs x 15 reps
60 lbs x 15 reps

[bcapprentice]

With the latest rearrangement of Bodyspace and Journals it is a pain to find one's own journal. Or at least it is for me.
The ankle is slowly recovering. I can consistently put weight on it.

So today's workout
Chinups
9 reps

Seated Cable Rows
110 lbs x 15 reps
110 lbs x 15 reps
110 lbs x 15 reps

Lat Pulldown
100 lbs x 15 reps
100 lbs x 15 reps
100 lbs x 15 reps

Rear Delt Machine
75 lbs x 15 reps
75 lbs x 15 reps
75 lbs x 15 reps

Barbell Curls
65 lbs x 15 reps
65 lbs x 15 reps
65 lbs x 15 reps

Cable Bicep Curl
50 lbs x 15 reps
60 lbs x 15 reps
70 lbs x 15 reps

Seated Dumbell Curl
25 lbs x 15 reps
25 lbs x 15 reps
25 lbs x 15 reps

Will this journal have 5000 views by the end of the year?

[bcapprentice]

I know that I am behind.
This is from Wednesday:
Smith Machine Press
85 lbs x 15 reps
85 lbs x 15 reps
85 lbs x 15 reps

Triset of Side Lateral Raise, Front Raise, and Dumbell Upright Row
3 sets of 30 lbs x 15 reps.
It was a challenge to get the Dumbell Upright Row in. Should I be using a lighter weight for the third exercise or should I be using lighter weights for all three exercises?

Smith Machine Shrugs
155 lbs x 15 reps
155 lbs x 15 reps
155 lbs x 15 reps

Today was legs
Smith Machine Squat
155 lbs x 15 reps
155 lbs x 15 rep
155 lbs x 15 reps

Leg Press
180 lbs x 15 reps
180 lbs x 15 reps
180 lbs x 15 reps

Leg Extension supersetted with Seated Leg Curl
25 lbs x 15 reps 45 lbs x 15 reps
25 lbs x 15 reps 45 lbs x 15 reps
25 lbs x 15 reps 45 lbs x 15 reps

Seated Calf Raise
150 lbs x 25 reps
150 lbs x 25 reps
150 lbs x 25 reps

[bcapprentice]

Today's workout
Dumbell Bench Press
40 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 12 reps

Incline Bench Press
100 lbs x 12 reps
100 lbs x 10 reps
100 lbs x 9 reps

Pec Deck supersetted with Pushups
115 lbs x 12 reps 15
115 lbs x 12 reps 15 reps
115 lbs x 12 reps 15 reps

Pushdown with "w" Bar
55 lbs x 12 reps
55 lbs x 12 reps
55 lbs x 12 reps

Skullcrushers
70 lbs x 12 reps
70 lbs x 12 reps
70 lbs x 12 reps

Rope Overhead Extension
80 lbs x 12 reps
80 lbs x 12 reps
80 lbs x 12 reps

[bcapprentice]

Chinups
10 reps

Parallel Grip Pulldowns
110 lbs x 12 reps
110 lbs x 12 reps
110 lbs x 12 reps

Seated Cable Rows
120 lbs x 12 reps
120 lbs x 12 reps
120 lbs x 12 reps

Rear Pec Deck Machine
85 lbs x 12 reps
85 lbs x 12 reps
85 lbs x 12 reps

Barbell Curls
70 lbs x 12 reps
70 lbs x 12 reps
70 lbs x 12 reps

Cable Curls
70 lbs x 12 reps
80 lbs x 12 reps
80 lbs x 12 reps

Seated Dumbell Curls
30 lbs x 12 reps
30 lbs x 12 reps
30 lbs x 12 reps

[bcapprentice]

I see that I've made it over 5000 views. Thanks all.

[ArchAngel'73]

I see that I've made it over 5000 views. Thanks all.

Isn't that baffling at times?
Like why don't the say/write something?

Like me!

Despite the 2 week stretch you've got some awesome consistantcy in the gym.
Much respect for defying the odds and geting it done, wherever to boot.

Merry Christmas brother.
May God continue to bless you.
Continue to shine.

[bcapprentice]

Yes I was a good boy and went to the gym today. Had an interesting conversation with the gym attendant last week who reported that there were folk upset that the gym is going to be closed on Christmas Day. The gym has a very public notice that they are closed Christmas and New Year's Day. I don't know whether the upset folk are those who have nothing else to do tomorrow.

So today:
Dumbell Bench Press
45 lbs x 10 reps
45 lbs x 10 reps
45 lbs x 10 reps

Incline Bench Press
100 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 10 reps

Pec Deck supersetted with Pushups
125 lbs x 10reps 20 reps
125 lbs x 10 reps 20 reps
125 lbs x 10 reps 20 reps

Pushdowns
65 lbs x 10 reps
65 lbs x 10 reps
65 lbs x 10 reps

Skullcrushers
75 lbs x 10 reps
75 lbs x 10 reps
75 lbs x 10 reps

Overhead Tricep Extension
90 lbs x 10 reps
90 lbs x 10 reps
90 lbs x 10 reps

Merry Christmas to all my readers! Have a good one!

[bcapprentice]

I hope that everyone had a good Christmas and didn't overindulge too much!
Today's workout

Chinups
10 reps

Lat Pulldown
120 lbs x 10 reps
120 lbs x 10 reps
120 lbs x 10 reps

Seated Cable Rows
130 lbs x 10 reps
130 lbs x 10 reps
130 lbs x 10 reps

Barbell Curl
75 lbs x 10 reps
75 lbs x 10 reps
75 lbs x 10 reps

Rear Pec Delt
95 lbs x 10 reps
95 lbs x 10 reps
95 lbs x 10 reps
(Did I mention that the gym was busy today)

Cable Curls
90 lbs x 10 reps
90 lbs x 10 reps
90 lbs x 10 reps

Seated Dumbell Curl
35 lbs x 10 reps
35 lbs x 10 reps
35 lbs x 10 reps

[bcapprentice]

On this the 3rd day of Christmas I did:
Smith Machine Squat
175 lbs x 10 reps
175 lbs x 10 reps
175 lbs x 10 reps

Leg Press
200 lbs x 10 reps
200 lbs x 10 reps
200 lbs x 10 reps

Leg Extension supersetted with Seated Leg Curl
27.5 lbs x 10 reps 55 lbs x 10 reps
30 lbs x 10 reps 55 lbs x 10 reps
30 lbs x 10 reps 55 lbs x 10 reps

Seated Calf Raise
150 lbs x 25 reps
150 lbs x 25 reps
150 lbs x 25 reps

As it has begun to snow I didn't see any partridges in any pear trees.

[bcapprentice]

Last workout for 2012
Dumbell Bench Press
40 lbs x 15 reps
40 lbs x 15 reps
40 lbs x 15 reps

Incline Bench Press
100 lbs x 15 reps
100 lbs x 12 reps
100 lbs x 10 reps

Pec Deck supersetted with pushups
115 lbs x 15 reps 20 reps
115 lbs x 15 reps 20 reps
115 lbs x 15 reps 19 reps

Pushdowns
55 lbs x 15 reps
55 lbs x 15 reps
55 lbs x 15 reps

Overhead Rope Extension
80 lbs x 15 reps
80 lbs x 15 reps
80 lbs x 15 reps

Skullcrushers
70 lbs x 15 reps
70 lbs x 12 reps
70 lbs x 11 reps

Happy New Year everyone!

[jonnyboy44]

Start the new year with a new follower. Great consistant work throughout the past year keep it going.
Respect to you
happy new year
jon

[bcapprentice]

Thanks Jon for your kind words and welcome to this journal. I'm aiming at doing a contest the end of June. Stay tuned.

[bcapprentice]

First workout of 2013
From a slightly soggy log as I slipped and the log book fell into some snow and got slightly damp. Fortunately no damage to me. I had a fall in December and landed on my knee but somehow in the fall I twisted my ankle and I am still feeling it.

Chinups
11 reps

Lat Pulldown
110 lbs x 15 reps
110 lbs x 15 reps
110 lbs x 15 reps

Seated Cable Rows
120 lbs x 15 reps
120 lbs x 15 reps
120 lbs x 15 reps

Rear Delt Rows
85 lbs x 15 reps
85 lbs x 15 reps
85 lbs x 15 reps

Barbell Curls
70 lbs x 15 reps
70 lbs x 15 reps
70 lbs x 15 reps

Cable Curls
80 lbs x 15 reps
80 lbs x 15 reps
80 lbs x 15 reps

Seated Dumbell curl
30 lbs x 15 reps
30 lbs x 15 reps
30 lbs x 15 reps

[bcapprentice]

Smith Machine Squats
90 lbs x 15 reps I was in the middle of these and thought this was too easy. Thought I had made some incredible strength gains. Then I looked over at the weights and saw how puny they were!
175 lbs x 15 reps
175 lbs x 15 reps

Leg Extension supersetted with Seated Leg Curl
30 lbs x 15 reps 55 lbs x 15 reps
30 lbs x 15 reps 55 lbs x 15 reps
30 lbs x 15 reps 55 lbs x 15 reps

Seated Calf Raise
180 lbs x 12 reps
145 lbs x 15 reps
145 lbs x 15 reps

[bcapprentice]

Today
Smith Machine Press
90 lbs x 15 reps
90 lbs x 15 reps
90 lbs x 15 reps

TriSet of Side Laterals/Front Raises/Dumbell Rows
3 sets x 25 lbs x 15 reps

Smith Machine Shrugs
105 lbs x 15 reps
155 lbs x 15 reps
155 lbs x 15 reps

I went for a massage treatment to help deal with a wonky right shoulder and speed up the recovery of a twisted left ankle. The guy providing the massage said nice things about my upper body muscularity and definition. It made me feel good about my body. Now if I could only have the mass!

[bcapprentice]

Dumbell Press
45 lbs x 12 reps
45 lbs x 12 reps
45 lbs x 12 reps

Incline Bench Press
100 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 8 reps
I am stuck here.

Pec Deck supersetted with Pushups
125 lbs x 10 reps 15
125 lbs x 12 reps 12
125 lbs x 12 reps 15

Tricep Pushdown with "w" bar
65 lbs x 12 reps
65 lbs x 12 reps
65 lbs x 12 reps

Overhead Rope Extension
90 lbs x 12 reps
90 lbs x 12 reps
90 lbs x 12 reps

Skullcrusher
75 lbs x 12 reps
75 lbs x 12 reps
75 lbs x 10 reps

[jonnyboy44]

still puting in solid work Nine tricep set

[bcapprentice]

Chinups
10 reps

Lat Pulldown
120 lbs x 12 reps
120 lbs x 12 reps
120 lbs x 12 reps

Seated Cable Rows
130 lbs x 12 reps
130 lbs x 12 reps
130 lbs x 12 reps

Rear Pec Machine
95 lbs x 12 reps
95 lbs x 8 reps Strange things were beginning to happen to my right shoulder
85 lbs x 12 reps

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

Cable Curl
90 lbs x 12 reps
90 lbs x 12 reps
90 lbs x 12 reps

Seated Dumbell Curl
35 lbs x 12 reps
35 lbs x 12 reps
35 lbs x 12 reps

[bcapprentice]

A strange workout. I would forget the number of reps I was supposed to do and miscalculated the weight. I should get marks for at least getting to the gym and making an attempt
So here is what I did:
Leg Press
200 lbs x 15 reps
220 lbs x 10 reps
220 lbs x 10 reps

Smith Machine Squat
175 lbs x 10 reps
175 lbs x 10 reps
175 lbs x 12 reps

Seated Leg Curl supersetted with Leg Extensions
50 lbs x 12 reps 32.5 lbs x 12 reps
50 lbs x 12 reps 32.5 lbs x 12 reps
50 lbs x 12 reps 32.5 lbs x 12 reps

Seated Calf Raise
145 lbs x 12 reps
150 lbs x 15 reps
150 lbs x 15 reps

[bcapprentice]

Last workout at this location for awhile. I'm moving this week to another part of the province.
So I did shoulders

Smith Machine Press
90 lbs x 12 reps
95 lbs x 12 reps
95 lbs x 12 reps

A triset of Side Laterals, Front Raises and Upright Rows
1st triset 30 lbs x 12 30lbs x 12 reps 20 lbs x 12 reps
2nd triset 35 lbs x 12 35 lbs x 12 reps 25 lbs x 12 reps
3rd triset 35 lbs x 12 35 lbs x 12 reps 25 lbs x 12 reps

Smith Machine Shrugs
155 lbs x 12 reps
165 lbs x 12 reps
165 lbs x 12 reps

[bcapprentice]

Despite rumours to the contrary I have not gone MIA. I am in the middle of a move. I have arrived in Golden BC but won't be moving into my digs until Monday. In the meantime I'm leaving in a B & B and finding my way around this community. The gym is right across the street from the Church so I will have to find a new excuse not to work out.

So I've done two workouts in the new gym. So far I've found everything I've needed. We shall see how it goes.
Yesterday
Incline Bench Press
95 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 4 reps
95 lbs x 6 reps
85 lbs x 10 reps

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

Pec Deck
65 lbs x 10 reps
85 lbs x 10 reps
85 lbs x 9 reps

Overhead Extension
50 lbs x 10 reps
60 lbs x 6 reps
50 lbs x 10 reps

Triceps Pushdown
50 lbs x 10 reps
60 lbs x 10 reps
60 lbs x 10 reps

Skullcrushers
75 lbs x 10 reps
75 lbs x 10 reps
75 lbs x 10 reps

Today
12 chinups

Lat Pulldowns
120 lbs x 10 reps
130 lbs x 10 reps
140 lbs x 10 reps

Seated Cable Rows
140 lbs x 10 reps
140 lbs x 10 reps
140 lbs x 10 reps

Rear Pec Delt
30 lbs x 10 reps
50 lbs x 10 reps
60 lbs x 10 reps

Cable Curl
90 lbs x 10 reps
95 lbs x 10 reps
95 lbs x 10 reps

Barbell Curl
80 lbs x 10 reps
80 lbs x 10 reps
80 lbs x 10 reps

Seated Dumbell Curl
35 lbs x 10 reps
40 lbs x 10 reps
40 lbs x 10 reps

[bcapprentice]

Today Shoulders
Smith Machine Press
75 lbs x 10 reps
75 lbs x 10 reps
75 lbs x 10 reps

Triset of Side Lateral Raises, Front Raises, Dumbell Rows
3sets x 35 lbs x 10 reps 3 sets x 25 lbs x 10 reps

Barbell Shrugs
135 lbs x 10 reps
155 lbs x 10 reps
155 lbs x 10 reps

[bcapprentice]

Today Chest and Triceps
Incline Bench Press
100 lbs x 10 reps
100 lbs x 10 reps
100 lbs x 10 reps
then 100 lbs x 5 reps
85 lbs x 10 reps
85 lbs x 6 reps
65 lbs x 10 reps
65 lbs x 10 reps

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

Pec Deck
65lbs x 10 reps
85 lbs x 10 reps
85 lbs x 10 reps

Overhead Rope Extension
60 lbs x 10 reps
60 lbs x 10 reps
60 lbs x 10 reps

Triceps Pushdown
60 lbs x 10 reps
60 lbs x 10 reps
60 lbs x 10 reps

Skullcrusher
75 lbs x 10 reps
75 lbs x 10 reps
75 lbs x 10 reps

[jonnyboy44]

Today Shoulders
Triset of Side Lateral Raises, Front Raises, Dumbell Rows
3sets x 35 lbs x 10 reps 3 sets x 25 lbs x 10 reps

one of my favourite exercises ars shouder supersets. The burn from the lactic acid OUCH. Add in bentover lateral raises at the begining and finish with OH press for a giant set.