bkc's training journal...

SuperFlex · 12-02-2004, 03:03 PM

Alright I guess this is what it's all about!

SuperFlex · 12-02-2004, 03:49 PM

DAY 1:

CHEST
1) Barbell Bench Presses for 6 sets of 12,12,10,8-6,3-5,*10
*Dropset
2) Incline Dumbell Presses for 4 sets of 10,10,8,8-6
3) Dips for 3 sets to failure
4) *Cable Flyes for 4 sets of 12,10,10,8
*(Alternate chest level and low every other workout)

DELTS
1) Hammer Strength Shoulder Presses for 4 sets of 12,10,10-8,8-6
2) Machine Side Lateral Raises for 4 sets of 15,12,10,8
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 4 sets of 12,10,10,8
3) Cable Rows for 4 sets of 12,10,10,*8
*Dropset
4) Hyperextensions for 4 sets

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

DAY 3:

QUADS
1) Leg Extension for 4 sets of 20,15,12,10
2) Barbell Squats for 5 sets of 12,10,8,6,*12
*Dropset
3) Leg Presses for 4 sets of 12,12,10,*10-8
*Dropset
4) Walking Lunges for 4 sets

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 4:

TRICEPS
1) Cable or Rope Pushdowns for 4 sets of 15,12,10,*8
*Dropset
2) SUPERSET:
A) Dumbbell Skull Crushers for 4 sets of 12,10,10-8,8-6
B) Reverse-grip Bench Presses for 4 sets of 12,10,10-8,8-6
3) Cable Tricep Kickbacks for 3 sets of 15,12,10

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
3) SUPERSET:
A) Dumbbell Hammer Curls for 4 sets of 12,10,10,8
B) Wrist Curls for 4 sets of 20,20-15,20-15,15-12 for wrist curls.
NO REST!!! OOOOOOOOOOOOOOOUCH!!!!!!!!

ABS ON DAYS 2 AND 4

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

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

ONE DAY OFF THEN REPEAT

**IainDaniel** · 12-02-2004, 03:51 PM

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

What are your stats?

SuperFlex · 12-02-2004, 04:03 PM

Quote:

Originally Posted by IainDaniel

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

What are your stats?

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.

SuperFlex · 12-02-2004, 04:05 PM

My best bodypart is my DELTS!

SuperFlex · 12-02-2004, 04:21 PM

I'm always looking to improve so if you have experience and know what you're talking about then by all means please let me know. I'd appreciate it. That statement is for everyone. THANKS!!!

Cold Iron · 12-02-2004, 04:32 PM

GL bkc

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

SuperFlex · 12-02-2004, 04:34 PM

Quote:

Originally Posted by Arnie's left nu

GL bkc

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

Thanks alot bro. I'll get those ASAP!

PreMier · 12-02-2004, 05:49 PM

I dont know anything, so I cant help

I'm Trying · 12-02-2004, 07:27 PM

bout time bkc. Lets see whatcha got.

SuperFlex · 12-02-2004, 07:42 PM

Quote:

Originally Posted by I'm Trying

bout time bkc. Lets see whatcha got.

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.

PreMier · 12-02-2004, 07:48 PM

Quote:

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.

Just curious.. how long have you been lifting?

SuperFlex · 12-02-2004, 07:53 PM

-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!

I'm Trying · 12-02-2004, 07:54 PM

Quote:

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.

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??

I'm Trying · 12-02-2004, 07:55 PM

Quote:

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!

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

PreMier · 12-02-2004, 07:56 PM

Quote:

Originally Posted by I'm Trying

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

Are you natural?

SuperFlex · 12-02-2004, 08:01 PM

Quote:

Originally Posted by PreMier

Just curious.. how long have you been lifting?

I lifted 15-17 years of age like a mad man. Then I discovered weed, girls, and beer...

I kept lifting but not hard. Just in class which was mainly messing around. After HS I didn't lift for 3-4 years. Lifted fairly consistantly for a year or so after that. Didn't all last softball season which was about 7 months. Been lifting now for about three. I'm sure the time frames are not exact but that's the best I can do.

SuperFlex · 12-02-2004, 08:03 PM

Quote:

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??

Hey! Screw you buddy!

Only if people start picking on me...lol

Have you seen me hit? Vids?

I'm Trying · 12-02-2004, 08:05 PM

Quote:

Originally Posted by bkc

Hey! Screw you buddy!

Only if people start picking on me...lol

Have you seen me hit? Vids?

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)

SuperFlex · 12-02-2004, 08:13 PM

Quote:

Originally Posted by I'm Trying

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

I'd like to be 7-8%. I have no idea where I am know but it's not 7-8%.

I was about 140-150 in 4th grade (FAT ASS!) so I've had to work hard when I've worked to get where I am. Grew out of that... At 16-17 you would have sworn I was on roids. No kidding. I had breast (At this time it was muscle

)! Bigger than I am now but I wasn't as strong. At the time I wanted to be a freakin MONSTER! Now I just want to look good. Hopefully I answered your question somewhere in there.

Sorry just a little background.

SuperFlex · 12-02-2004, 08:14 PM

Quote:

Originally Posted by PreMier

Are you natural?

Absolutely! Never did steroids because I was kind of afraid to.

SuperFlex · 12-02-2004, 08:17 PM

Quote:

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)

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..?

SuperFlex · 12-02-2004, 08:34 PM

-Designer Whey (have about three months worth left. Love the results!)
-Prosource Creatine (maybe three weeks worth left. Won't be taking anymore because I'm trying to cut. This stuff is amazing for me!)
-Prosource Glutamine (2 months left. Unsure if glutamine does much as far as size goes.)
-Pinnacle NO2 (2 1/2 months left. Seems to be over-rated!)
-Prolab BCAA's (2 months left)
-Joint Fuel (2 months left)
-Vitamin E, C, and multi-vitamins

SuperFlex · 12-02-2004, 08:42 PM

Quote:

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!

-235lbs.
-Chest 51 1/2
-Arms 18 3/4
-Forearms 16 1/4
-Quads 30 1/4
-Calves 18 1/2

PreMier · 12-02-2004, 09:06 PM

What is your waist measurement?

12-02-2004, 03:03 PM	#1
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	bkc's training journal... Alright I guess this is what it's all about!
	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...

12-02-2004, 03:49 PM	#2
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Current routine... DAY 1: CHEST 1) Barbell Bench Presses for 6 sets of 12,12,10,8-6,3-5,10 Dropset 2) Incline Dumbell Presses for 4 sets of 10,10,8,8-6 3) Dips for 3 sets to failure 4) Cable Flyes for 4 sets of 12,10,10,8 (Alternate chest level and low every other workout) DELTS 1) Hammer Strength Shoulder Presses for 4 sets of 12,10,10-8,8-6 2) Machine Side Lateral Raises for 4 sets of 15,12,10,8 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 4 sets of 12,10,10,8 3) Cable Rows for 4 sets of 12,10,10,8 Dropset 4) Hyperextensions for 4 sets 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 DAY 3: QUADS 1) Leg Extension for 4 sets of 20,15,12,10 2) Barbell Squats for 5 sets of 12,10,8,6,12 Dropset 3) Leg Presses for 4 sets of 12,12,10,10-8 Dropset 4) Walking Lunges for 4 sets 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 4: TRICEPS 1) Cable or Rope Pushdowns for 4 sets of 15,12,10,8 Dropset 2) SUPERSET: A) Dumbbell Skull Crushers for 4 sets of 12,10,10-8,8-6 B) Reverse-grip Bench Presses for 4 sets of 12,10,10-8,8-6 3) Cable Tricep Kickbacks for 3 sets of 15,12,10 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 3) SUPERSET: A) Dumbbell Hammer Curls for 4 sets of 12,10,10,8 B) Wrist Curls for 4 sets of 20,20-15,20-15,15-12 for wrist curls. *NO REST!!! OOOOOOOOOOOOOOOUCH!!!!!!!!* ABS ON DAYS 2 AND 4 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 30 minutes of cardio 3-4 times per week!!! Note to self. JUST DO IT!!! ONE DAY OFF THEN REPEAT
	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...

12-02-2004, 03:51 PM	#3
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,614	is this serious 4 on 1 off repeat plus cardio. what % of max are you working? What are your stats?
	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

12-02-2004, 04:05 PM	#5
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Right now... My best bodypart is my DELTS!
	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...

12-02-2004, 04:21 PM	#6
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Advice and suggestions about training, diet, etc... I'm always looking to improve so if you have experience and know what you're talking about then by all means please let me know. I'd appreciate it. That statement is for everyone. *THANKS!!!*
	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...

12-02-2004, 04:32 PM	#7
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	GL bkc Where's the stats bud? weight, measurements, pics...gimme something

12-02-2004, 05:49 PM	#9
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	I dont know anything, so I cant help
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-02-2004, 07:27 PM	#10
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	bout time bkc. Lets see whatcha got.
	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

12-02-2004, 07:53 PM	#13
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Current measurements... -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!
	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...

12-02-2004, 08:34 PM	#23
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Current supplements... -Designer Whey (have about three months worth left. Love the results!) -Prosource Creatine (maybe three weeks worth left. Won't be taking anymore because I'm trying to cut. This stuff is amazing for me!) -Prosource Glutamine (2 months left. Unsure if glutamine does much as far as size goes.) -Pinnacle NO2 (2 1/2 months left. Seems to be over-rated!) -Prolab BCAA's (2 months left) -Joint Fuel (2 months left) -Vitamin E, C, and multi-vitamins
	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...

12-02-2004, 09:06 PM	#25
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	What is your waist measurement?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-02-2004, 09:12 PM	#26
SuperFlex Senior Member Elite Member Join Date: Nov 2004