bkc's training journal...

SuperFlex · 07-03-2005, 10:52 PM

DELTS

Exercises...........................................Sets......................Reps
1) Dumbbell Side Laterals......................3................... .......15,12,12
2) Dumbbell Presses.............................3............. ..............15,12,12
3) Dumbbell Rear Laterals......................3................... ........15,15,15

TRICEPS

1) Lying French Presses........................5.................. .........12,10,8,8,12
(Superset with presses using the same bar and no rest)
2) Dumbbell Kickbacks...........................3............. ...............15,12,12

SuperFlex · 07-03-2005, 10:52 PM

BICEPS & FOREARMS

Exercises.........................................Sets........................Reps
1) Standing Barbell Curls......................4...................... ...12,10,8,12
2) Dumbbell Concentration Curls...........2............................12,10
3) SUPERSET:
A) Dumbbell Hammer Curls...................3.......................15 ,12,12
B)Wrist Curls.......................................3..... ....................20,15,15

CALVES
1) Standing Calf Raises.........................5.................. .......20,20,15,15,12
(Holding a dumbbell in your offhand)

Abs and cardio 3-4 times a week

Egoatdoor · 07-03-2005, 11:48 PM

Quote:

Originally Posted by sportytahoe

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

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.

Egoatdoor · 07-03-2005, 11:57 PM

Quote:

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

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

SuperFlex · 07-03-2005, 11:58 PM

Quote:

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.

THANKS BRO...

She just wants me is all...

Egoatdoor · 07-04-2005, 12:00 AM

Quote:

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

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?

SuperFlex · 07-04-2005, 12:01 AM

Quote:

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.

I feel them great in my middle and lower back if I bend slightly at the knee and hams if I keep my legs closer to lockout. Guess I should have typed bent knee deadlifts or something. Deadlifts would require more weight than I have as well. I've only got 390lbs at this point...

SuperFlex · 07-04-2005, 12:03 AM

Quote:

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?

Definitely have the big muscle butt thing... 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.

SuperFlex · 07-04-2005, 12:09 AM

What do you think about speed reps for power on the main lifts? I play A LOT of softball and am trying to increase my HR distance. Think it could help? I've never trained that way...

Egoatdoor · 07-04-2005, 05:19 PM

Quote:

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.

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.

SuperFlex · 07-04-2005, 09:58 PM

Quote:

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.

The heaviest I have are 85's right now. Need to buy some 100's. Almost bought some power blocks that went up to 125lbs. but they were $1,000...

Decided all I needed were 85's.

I'll try a learn the balancing act. Thanks for the suggestions... I wanted to do overhead dumbbell extensions on tricep day as well but my shoulder can act up if I stress it with too many exercises. If I didn't play ball it would be fine but the two are just too much right now.

min0 lee · 07-04-2005, 10:19 PM

Quote:

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...

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

SuperFlex · 07-05-2005, 02:32 PM

Quote:

Originally Posted by min0 lee

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

Jose?...

Wish I had a pool bro. It's been blazin hot! You may not believe me but I don't care...

I can currently hit a softball just over 450ft. every once in awhile and over 400ft. pretty often.

Wanna hit that 450ft mark as often or more so than I currently do the 400ft. mark however...

**IainDaniel** · 07-05-2005, 02:35 PM

Is this Slow Pitch?

SuperFlex · 07-05-2005, 03:01 PM

Quote:

Originally Posted by IainDaniel

Is this Slow Pitch?

Yes sir it is... Do you play?

**IainDaniel** · 07-05-2005, 03:50 PM

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?

Triple Threat · 07-05-2005, 04:53 PM

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

Archangel · 07-05-2005, 08:51 PM

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

SuperFlex · 07-05-2005, 09:24 PM

Quote:

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?

I can hit well over 400ft. with a .40 core .375 comp. ball. Needless to say I was blessed with power.

It's mainly the bats we have now. They are just insane!!! Nevertheless I have the best power I've ever seen aside from the guys getting paid to play. This is my second year so we'll see what happens.

SuperFlex · 07-05-2005, 09:26 PM

Quote:

Originally Posted by CaptainDeadlift

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

Baby 300ft fields...

It's a me thang. I never settle...

Don't get me wrong though I have my bad days as well...

SuperFlex · 07-05-2005, 09:28 PM

Quote:

Originally Posted by Archangel

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

Always my pleasure to talk with you Arch... I hope things work out well for you bro. If they do I plan to follow it as well...

SuperFlex · 07-05-2005, 09:53 PM

I need help with a dieting program. I weigh about 245lbs. and would like to lose about 25lbs. to get absolutely shredded yet gain 10-15lbs. of muscle. I am extremely able to do both with my genetics. I am fortunate enough to get great results when I put in the work. Any help would be much appreciated...

SuperFlex · 07-06-2005, 01:36 PM

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.

min0 lee · 07-06-2005, 05:30 PM

Quote:

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.

An Apple a day..............

Archangel · 07-06-2005, 07:21 PM

Quote:

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.

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

min0 lee · 07-06-2005, 07:29 PM

Quote:

Originally Posted by Archangel

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

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.

Archangel · 07-06-2005, 08:02 PM

Quote:

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.

Exactly why I don't eat fruit that much, will have to give it a try though!!!

07-03-2005, 10:52 PM	#61
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Day 4... DELTS Exercises...........................................Sets......................Reps 1) Dumbbell Side Laterals......................3................... .......15,12,12 2) Dumbbell Presses.............................3............. ..............15,12,12 3) Dumbbell Rear Laterals......................3................... ........15,15,15 TRICEPS 1) Lying French Presses........................5.................. .........12,10,8,8,12 (Superset with presses using the same bar and no rest) 2) Dumbbell Kickbacks...........................3............. ...............15,12,12
	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...

07-03-2005, 10:52 PM	#62
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Day 5... BICEPS & FOREARMS Exercises.........................................Sets........................Reps 1) Standing Barbell Curls......................4...................... ...12,10,8,12 2) Dumbbell Concentration Curls...........2............................12,10 3) SUPERSET: A) Dumbbell Hammer Curls...................3.......................15 ,12,12 B)Wrist Curls.......................................3..... ....................20,15,15 CALVES 1) Standing Calf Raises.........................5.................. .......20,20,15,15,12 (Holding a dumbbell in your offhand) Abs and cardio 3-4 times a week
	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...

07-04-2005, 12:09 AM	#69
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	What do you think about speed reps for power on the main lifts? I play A LOT of softball and am trying to increase my HR distance. Think it could help? I've never trained that way...
	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...

07-05-2005, 02:35 PM	#74
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,850	Is this Slow Pitch?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

07-05-2005, 03:50 PM	#76
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,850	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?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

07-05-2005, 04:53 PM	#77
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,481 Photos: 6	What size fields do you play on that 400' on a regular basis isn't good enough?

07-05-2005, 08:51 PM	#78
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Hello Brother BKC, hows it goin, thanks for stoppin by my side of the woods!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-05-2005, 09:53 PM	#82
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	I need help with a dieting program. I weigh about 245lbs. and would like to lose about 25lbs. to get absolutely shredded yet gain 10-15lbs. of muscle. I am extremely able to do both with my genetics. I am fortunate enough to get great results when I put in the work. Any help would be much appreciated...
	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...

07-06-2005, 01:36 PM	#83
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	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.
	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...