Originally Posted by IainDaniel

is this serious 4 on 1 off repeat plus cardio. what % of max are you working?

What are your stats?

Originally Posted by Arnie's left nu

GL bkc

Where's the stats bud? weight, measurements, pics...gimme something

Originally Posted by I'm Trying

bout time bkc. Lets see whatcha got.

Originally Posted by bkc

This routine has me growing like crazy! I take my sets to failure at those reps. Never much worried about %'s. I don't even know my maxes so that's out of the question anyway. My one day off bugs the crap out of me too. It takes everything I've got not to go then as well. Sometimes I will but just for a cardio session. May be overtraining for some but it seems to be magic for me.

Originally Posted by bkc

Not enough right now bubba but I'm working on that. Looks like you're working hard. Kept it up because I need a good role model.

Originally Posted by bkc

-5'11 242lbs.
-Chest is 50 1/4 (Big back and improving. Now I'm just trying to pull my chest back up to par now that my shoulder is allowing me to)
-Arms 18 1/4 (Never been consistant on tris but that's changing now. Great bicep size)
-Forearms are 15 3/4 (Going to start training forearms again)
-Quads are 29 1/8 (Just beginning to be consistant at all. Loving squats now.)
-Calves 17 3/4 (Haven't work them much but that's changing now)

I need to lose 20lbs. to be an absolute ROCK!!! (Main focus now)

Been back training now for less than three months after a 7-8 month layoff. It's coming back extremely quick and God willing I'll be better than ever soon enough!

Originally Posted by I'm Trying

What's your BF%?? Any goals on that??

Originally Posted by PreMier

Just curious.. how long have you been lifting?

Originally Posted by I'm Trying

Man I'm hardly working. I need to lift more so I can hit those 400+ft shots you do. By the way is BigFly7 going to be on here too??

Originally Posted by bkc

Hey! Screw you buddy! Only if people start picking on me...lol

Have you seen me hit? Vids?

Originally Posted by I'm Trying

What's your BF%?? Any goals on that??

Originally Posted by PreMier

Are you natural?

Originally Posted by I'm Trying

I wasn't talking smack about your hitting. I did see your vids awhile back. You got any more recent?
Just talking smack about your alter ego(s)

Originally Posted by bkc

-5'11 242lbs.
-Chest is 50 1/4 (Big back and improving. Now I'm just trying to pull my chest back up to par now that my shoulder is allowing me to)
-Arms 18 1/4 (Never been consistant on tris but that's changing now. Great bicep size)
-Forearms are 15 3/4 (Going to start training forearms again)
-Quads are 29 1/8 (Just beginning to be consistant at all. Loving squats now.)
-Calves 17 3/4 (Haven't work them much but that's changing now)

I need to lose 20lbs. to be an absolute ROCK!!! (Main focus now)

Been back training now for less than three months after a 7-8 month layoff. It's coming back extremely quick and God willing I'll be better than ever soon enough!

Originally Posted by PreMier

What is your waist measurement?

Originally Posted by bkc

I've got 5-6 shots on this computer that are over 400ft. It was pretty windy though so I never posted. I will soon I hope. What kind of hitter are you anyway? Power, average, or just sucky..?

Originally Posted by I'm Trying

Sucky I consider myself a tablesetter. I bat Leadoff or second. I have a high OBA.

Originally Posted by rock4832

Wow man. Sounds like your off to a great start. The only thing I'd be concerned for you is overtraining. Pretty high volume to be going to failure each set. What is your diet like?

Originally Posted by PreMier

You should try a 2 on/1 off/1 on/1 off split. Thats a lot of volume..

Originally Posted by PreMier

Front squat, and leg press. How is your squat stance? If you place your feet closer together, and stay near/slightly above parallel, that might help take the glutes/hips out a bit.

Originally Posted by sportytahoe

go shawty go shawty go go go shawty....keep up the good work stud.... I'm going to start a journal tonight...

Originally Posted by sportytahoe

i'm going to, i'm doing the gym hardcore these days, even have my little sister tearing it up as well......

Originally Posted by I'm Trying

Hey bkc when are you going to post some workouts man? I see splits revised galore but no workouts. Get yo' a$$ movin!!

Originally Posted by bkc

I just didn't want to make others feel bad when compairing routines, weights, etc... I never keep track.

Originally Posted by bkc

DAY 1:

CHEST
1) Barbell Bench Presses for 5 sets of 12,10,8-6,3-5,*10
*Dropset
2) Incline Dumbell Presses for 3 sets of 10,10,8,
3) Dips or Decline Dumbbell Presses for 3 sets to failure on dips and 12,10,8 on Declines
4) *Cable Flyes for 3 sets of 12,10,10,
*(Alternate chest level and low every other workout)
(Flex 30 seconds after each set!)

ABS
1) Decline Situps for 4 sets of 35
2) Side Crunches for 3 sets of 20
3) Leg Raises for 3 sets of 20


DAY 2:


BICEPS & FOREARMS
1) Barbell Curls for 4 sets of 12,10,8,*6
*Dropset
2) Machine High-Preacher Curls for 3 sets of 10,8,8-6
(Flex 30 seconds after each set!)
3) SUPERSET:
A) Dumbbell Hammer Curls for 4 sets of 12,10,10,10
B) Wrist Curls for 4 sets of 20-15,20-15,15-12,15-10 for wrist curls.
NO REST!!! OOOOOOOOOOOOOOOUCH!!!!!!!!

CALVES
1) Standing Machine Calf Raises for 5 sets of 20,15,12,12-10*10
*Dropset
2) Seated Calf Raises for 5 sets of 15,12,12,12-10*10
*Dropset
(Flex 30 seconds after each set!)


DAY 3:

QUADS
1) Leg Extension for 3 sets of 20,15,12,
2) Barbell Squats for 5 sets of 12,10,8,6,*12
*Dropset
3) Leg Presses for 3 sets of 12,12,10,
(Flex 30 seconds after each set!)
4) Leg Abductors for 3 sets of 20,15,12
5) Leg Adductors for 3 sets of 20,15,12


ABS
1) Decline Situps for 4 sets of 35
2) Side Crunches for 3 sets of 20
3) Leg Raises for 3 sets of 20



DAY 4:


CHEST
1) Barbell Bench Presses for 5 sets of 12,10,8-6,3-5,*10
*Dropset

DELTS
1) Machine Side Lateral Raises for 4 sets of 15,12,10,8
2) Hammer Strength Shoulder Presses for 3 sets of 12,10,*10-8,
*Dropset
3) Pec Deck Rear Lateral Machine for 4 sets of 15-12 reps


TRICEPS
1) Cable or Rope Pushdowns for 3 sets of 12,10,*8
*Dropset
2) SUPERSET:
A) Dumbbell Skull Crushers for 3 sets of 12,10,10-8,
B) Reverse-grip Bench Presses for 3 sets of 12,10,10-8,
3) Cable Tricep Kickbacks for 3 sets of 15,12,10
(Flex 30 seconds after each set)


DAY 5:

BACK
1) Lat Pulldowns for 5 sets of 12,10,10,8,*8-6
*Dropset
2) Hammer Strength High Row Pulldowns for 3 sets of 10,10,8
3) Cable Rows for 4 sets of 12,10,10,*10,
*Dropset
(Flex 30 seconds after each set!)
4) Hyperextensions for 4 sets of 20-15

ABS
1) Decline Situps for 4 sets of 35
2) Side Crunches for 3 sets of 20
3) Leg Raises for 3 sets of 20



DAY6


HAMSTRINGS
1) Lying Leg Curls for 3 sets of 12,10,*10
*Dropset
2) Seated Leg Curls for 3 sets of 12,10,10
3) Stiff Leg Deadlifts for 3 sets of 15,12,10

CALVES
1) Standing Machine Calf Raises for 5 sets of 20,15,12,12-10,*10
*Dropset
2) Seated Calf Raises for 5 sets of 15,12,12,12-10,*10
*Dropset
(Flex 30 seconds after each set!)


DAY 7 REST!!!


REPEAT!!!

*30 minutes of cardio 3-4 times per week!!!
*Note to self. JUST DO IT!!!

Originally Posted by I'm Trying

Originally Posted by PreMier

Post some #'s.

Originally Posted by sportytahoe

post weights jackass...it's not fun if you don't.....i concur premier

Originally Posted by sportytahoe

post weights jackass...it's not fun if you don't.....i concur premier

Originally Posted by I'm Trying

i concur straten

Originally Posted by sportytahoe

post weights jackass...it's not fun if you don't.....i concur premier

Originally Posted by bkc

BACK

Exercises.................................Sets.........................Reps
1) Pull-ups.................................4............. ......Maximum reps I can get
2) Reverse-grip Barbell Rows.......4.........................12,12,10,8
3) Stiff-legged Deadlifts...............4......................... 15,12,12,10

Originally Posted by Egoatdoor

Its his Journal and it is not meant to be "fun" for the peanut gallery. He can do what he sees fit and if you don't like it, butt out.

Originally Posted by bkc

QUADS
Exercises................................Sets.......................Reps
1) Leg Extensions......................3................. .......20,15,15
2) Barbell Squats.......................7.................15, 15,12,10,8,12,15

HAMS
1) Lying Leg Curls.......................5..................... 15,12,10,10,12

Originally Posted by Egoatdoor

Stiff deadlifts are more a hamstring exercise than back. I would suggest doing regular deadlifts here and move stiff deads to the hamstring workout.

Originally Posted by Egoatdoor

A while back, you mentioned being concerned about your "big butt". 7 sets of squats are not going to help that...could make it worse. How about either substituting front squats ( which work more on the quad and less of the butt) or doing 3 sets of high rep squats and 4 sets of front squats?

Originally Posted by bkc

I tried front squats but couldn't get the balance down with any kind of real weight. Suppose I could take the time to learn it... I'm certainly open to suggestions as well.

Originally Posted by Egoatdoor

I had the same trouble with balance using a free weight bar, so I used a Smith Machine and this solved the problem. You are at a disadvantage working out at home. Maybe try using dumbbells? Hold them in front of your clavicles with your palms facing your body. This will come close to replicating a front squat with a bar.

Originally Posted by bkc

I play A LOT of softball and am trying to increase my HR distance. Think it could help? I've never trained that way...

Originally Posted by min0 lee

I found that swinging a bat underwater helped my bat speed alot.

Originally Posted by IainDaniel

Is this Slow Pitch?

Originally Posted by IainDaniel

Used to after my Hardball Days. Wasn't really my thing after being a Pitcher for so many years. Plus a bad shoulder doesn't help either.

If you are hitting 400-450' you must be hitting some crazy ass ball with a really high COR and Compression.

What Kinda Bat you using?

Originally Posted by CaptainDeadlift

What size fields do you play on that 400' on a regular basis isn't good enough?

Originally Posted by Archangel

Hello Brother BKC, hows it goin, thanks for stoppin by my side of the woods!!!

Originally Posted by bkc

I recently started eating a lot of fruit and my strength as well as my feeling of well being has improved quite a bit... Just a tip for those who may not be eating enough fruit.

Originally Posted by bkc

I recently started eating a lot of fruit and my strength as well as my feeling of well being has improved quite a bit... Just a tip for those who may not be eating enough fruit.

Originally Posted by Archangel

I don't each much fruit at all, will have to look into that!!! Thanks for the tip!!!

Originally Posted by min0 lee

I notice a lot of people say that fruits have too much sugar..... that you'll gain weight from them....but think of all the nutrition your missing out on. You benefit from eating both fruits and vegetables.

Originally Posted by Archangel

Hows it goin Brother BKC? Love the new Avi What kind of routine are you thinkin about?

Originally Posted by Archangel

I like it!!! Looks solid!!!