bkc's training journal...

PreMier · 12-03-2004, 05:01 PM

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

SuperFlex · 12-03-2004, 05:26 PM

Quote:

Originally Posted by PreMier

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

I'm going to change things up right now...

SuperFlex · 12-03-2004, 06:05 PM

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 for 3 sets to failure
4) *Cable Flyes for 3 sets of 12,10,10,
*(Alternate chest level and low every other workout)
(Flex 30 seconds after each set!)

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,
(Flex 30 seconds after each set!)
3) Pec Deck Rear Lateral Machine for 4 sets of 15-12 reps

DAY 2:

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 3 sets of 12,10,*10,
*Dropset
(Flex 30 seconds after each set!)
4) Hyperextensions for 4 sets of 20-15

CALVES
1) Standing Machine Calf Raises for 4 sets of 20,15,12,*10
*Dropset
2) Seated Calf Raises for 4 sets of 15,12,12,*10
*Dropset
(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 3:
(REST DAY)Possibly Cardio

DAY 4:
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

HAMSTRINGS
1) Lying Leg Curls for 4 sets of 12,10,10,*10
*Dropset
2) Stiff Leg Deadlifts for 3 sets of 15,12,10

DAY 5:

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)

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 3 sets of 12,10,10,
B) Wrist Curls for 3 sets of 20-15,20-15,15-12 for wrist curls.
NO REST!!! OOOOOOOOOOOOOOOUCH!!!!!!!!

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
(REST DAY)Possibly Cardio

REPEAT!!!

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

SuperFlex · 12-04-2004, 08:49 PM

I need a tip to keep my quads growing but to at least slow my butt from getting to much size. I've got the most muscular butt I've ever seen... If I knew a girl who had a butt that looked like mine...nevermind...

IT WOULD HAVE TO BE LESS HAIRY THOUGH!!!

Anyway I need some tips for getting less booty action!

Love squats but think they may have to go. Would lighter squats help? Should I stick with just presses? Front Squats? What? Or should I just let nature take it's course? Thanks for the advice.

PreMier · 12-04-2004, 09:01 PM

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.

SuperFlex · 12-05-2004, 01:52 PM

Quote:

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.

Thanks PreMier. I'll give that a shot. Right now I take a little wider than shoulder width stance and go low. My weights are getting pretty high anyway so that should help lighten the load as well.

BTW is my routine cool now or should I add a third rest day?

PreMier · 12-06-2004, 04:09 PM

That looks ok.. but if you feel worn down/tired/etc. Then I would just throw in an extra day of rest, then pick up where you left off.

sportytahoe · 12-06-2004, 10:23 PM

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

SuperFlex · 12-06-2004, 10:28 PM

Quote:

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...

Post some pics!!!

sportytahoe · 12-06-2004, 10:39 PM

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

SuperFlex · 12-06-2004, 10:43 PM

Quote:

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......

Right on girl. Keep it up! I know you do...

I'm Trying · 12-07-2004, 12:46 AM

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

SuperFlex · 12-07-2004, 02:09 PM

Quote:

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!!

I just didn't want to make others feel bad when compairing routines, weights, etc...

I never keep track.

SuperFlex · 12-07-2004, 08:27 PM

Thought I was going to get into it with a 6'5 big boy today... He tried to be hard and take my bench!

I did 5 sets...

I'm Trying · 12-07-2004, 08:30 PM

Quote:

Originally Posted by bkc

I just didn't want to make others feel bad when compairing routines, weights, etc...

I never keep track.

Lets see it.

SuperFlex · 12-07-2004, 09:08 PM

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!!!

I'm Trying · 12-07-2004, 09:15 PM

Quote:

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!!!

SuperFlex · 12-07-2004, 09:19 PM

Quote:

Originally Posted by I'm Trying

LOL! It won't work right ya JACKASS!!!

The fonts keep screwing up and the words are changing sizes without me telling it to!

I think somebody may be messing with me...

PreMier · 12-07-2004, 09:19 PM

Post some #'s.

SuperFlex · 12-07-2004, 09:24 PM

Quote:

Originally Posted by PreMier

Post some #'s.

They aren't high enough for me to post. Pride is bad...

PreMier · 12-07-2004, 09:31 PM

No #'s is boring. The point of this journal was what? I dont think many people will keep stopping by to offer advice, or their opinions on things if you dont post more than "I did 5 sets...". Either way, good luck.

sportytahoe · 12-07-2004, 10:16 PM

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

SuperFlex · 12-08-2004, 12:56 AM

Quote:

Originally Posted by sportytahoe

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

Stop using my word ya JACKASS!!! And only after you post some pics...

Ya young punk... My new word...

I'm Trying · 12-08-2004, 01:36 AM

Quote:

Originally Posted by sportytahoe

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

i concur straten

12-03-2004, 05:01 PM	#31
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	You should try a 2 on/1 off/1 on/1 off split. Thats a lot of volume..
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-03-2004, 06:05 PM	#33
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Revised! 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 for 3 sets to failure 4) Cable Flyes for 3 sets of 12,10,10, (Alternate chest level and low every other workout) (Flex 30 seconds after each set!) 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, (Flex 30 seconds after each set!) 3) Pec Deck Rear Lateral Machine for 4 sets of 15-12 reps DAY 2: 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 3 sets of 12,10,10, Dropset (Flex 30 seconds after each set!) 4) Hyperextensions for 4 sets of 20-15 CALVES 1) Standing Machine Calf Raises for 4 sets of 20,15,12,10 Dropset 2) Seated Calf Raises for 4 sets of 15,12,12,10 Dropset (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 3: (REST DAY)Possibly Cardio DAY 4: 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 HAMSTRINGS 1) Lying Leg Curls for 4 sets of 12,10,10,10 Dropset 2) Stiff Leg Deadlifts for 3 sets of 15,12,10 DAY 5: 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) 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 3 sets of 12,10,10, B) Wrist Curls for 3 sets of 20-15,20-15,15-12 for wrist curls. *NO REST!!! OOOOOOOOOOOOOOOUCH!!!!!!!!* 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 (REST DAY)Possibly Cardio REPEAT!!! 30 minutes of cardio 3-4 times per week!!! Note to self. JUST DO IT!!!
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

12-04-2004, 08:49 PM	#34
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Tips??? I need a tip to keep my quads growing but to at least slow my butt from getting to much size. I've got the most muscular butt I've ever seen... If I knew a girl who had a butt that looked like mine...nevermind... IT WOULD HAVE TO BE LESS HAIRY THOUGH!!! Anyway I need some tips for getting less booty action! Love squats but think they may have to go. Would lighter squats help? Should I stick with just presses? Front Squats? What? Or should I just let nature take it's course? Thanks for the advice.
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

12-04-2004, 09:01 PM	#35
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	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.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-06-2004, 04:09 PM	#37
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	That looks ok.. but if you feel worn down/tired/etc. Then I would just throw in an extra day of rest, then pick up where you left off.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-06-2004, 10:23 PM	#38
sportytahoe bikinis...here I come Join Date: Jul 2004 Location: Athens, GA Posts: 55	go shawty go shawty go go go shawty....keep up the good work stud.... I'm going to start a journal tonight...
	good girls go to heaven...bad girls go everywhere

12-06-2004, 10:39 PM	#40
sportytahoe bikinis...here I come Join Date: Jul 2004 Location: Athens, GA Posts: 55	i'm going to, i'm doing the gym hardcore these days, even have my little sister tearing it up as well......
	good girls go to heaven...bad girls go everywhere

12-07-2004, 12:46 AM	#42
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Hey bkc when are you going to post some workouts man? I see splits revised galore but no workouts. Get yo' a$$ movin!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

12-07-2004, 08:27 PM	#44
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Today at the gym... Thought I was going to get into it with a 6'5 big boy today... He tried to be hard and take my bench! I did 5 sets...
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

12-07-2004, 09:08 PM	#46
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Seven day split... 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 20,15,12,12-1010** Dropset 2) Seated Calf Raises for 5 sets of 15,12,12,12-1010** 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!!! Last edited by bkc : 12-07-2004 at 09:25 PM.
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

12-07-2004, 09:19 PM	#49
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Post some #'s.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-07-2004, 09:31 PM	#51
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	No #'s is boring. The point of this journal was what? I dont think many people will keep stopping by to offer advice, or their opinions on things if you dont post more than "I did 5 sets...". Either way, good luck.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-07-2004, 10:16 PM	#52
sportytahoe bikinis...here I come Join Date: Jul 2004 Location: Athens, GA Posts: 55	post weights jackass...it's not fun if you don't.....i concur premier
	good girls go to heaven...bad girls go everywhere