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  1. #1
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    Arrow 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...

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    Exclamation 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...

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

    What are your stats?





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    Arrow

    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.
    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...

  5. #5
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    Arrow 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...

  6. #6
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    Arrow 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...

  7. #7
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    GL bkc

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

  8. #8
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    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!
    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...

  9. #9
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    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.

  10. #10
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    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

  11. #11
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    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.
    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. #12
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    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?
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  13. #13
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    Arrow 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...

  14. #14
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    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??
    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

  15. #15
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    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??
    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

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