Simple workout [Forum Archive]

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Simple workout

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Posted by: KEFE

Ok i am making a simple workout to do for a couple of months

Workout A

Military press 5x5
Pulldowns 3x12
Cable rows 4x8
Calf raises 10x10
shrugs 3x20
Workout B

Bench press 5x5
Leg extensions 4x6
Barbell curls 5x5
CG bench4x6

Monday: Workout A - with abs 200 situps
Tuesday:Workout B
Wedensday- Abs 200 situps
Thursday Workout A
Friday Workout B- 200 situps
Sat-sun off

I am only drinking water atm and milk with my shakes but nothing other than that.I am trying to get an 8 pack.I have been working at getting the 8 pack for like 4 days and I only worked abs two days and I have the outline of the last 2 of 8.I might be able to get it by next week.I am trying to stay cut also.

Posted by: kenwood

Posted by: MyK

you know its pathetic when Kenwoods laugh at you!

Posted by: KEFE

Kenwood is a nobody.

Posted by: MyK

Quote:

Originally Posted by KEFE

Kenwood is a nobody.

that will be in foremans sig in 5 mins!

Posted by: kenwood

Quote:

Originally Posted by KEFE

Kenwood is a nobody.

well you are a 12yr old queef that keeps posting workouts and when someone helps make you one you come back and post another one. wtf is wrong with you?

Posted by: vinceforheismen

Quote:

Originally Posted by KEFE

Kenwood is a nobody.

ur a nobody bitch. dont talk about him liek that he will poop on u.

Posted by: kenwood

btw, that workout sucks.

Posted by: MyK

Quote:

Originally Posted by kenwood

well you are a 12yr old queef that keeps posting workouts and when someone helps make you one you come back and post another one. wtf is wrong with you?

you did the same damn thing!

Posted by: kenwood

Quote:

Originally Posted by MyK

you did the same damn thing!

soo..

..damn atleast i stuck wit one for 2years

Posted by: kenwood

Quote:

Originally Posted by KEFE

I am trying to get an 8 pack.I have been working at getting the 8 pack for like 4 days and I only worked abs two days and I have the outline of the last 2 of 8.I might be able to get it by next week.

point proven

Posted by: KEFE

YOu keep posting retarted stuff- piont proven- immature

Posted by: MyK

Quote:

Originally Posted by kenwood

soo..

..damn atleast i stuck wit one for 2years

you did it 8 months ago!

Posted by: dontsurfonmytur

ur fucken 12 and ur caring about 8 packs and 6 packs, wow u need to live ur life kid. theres more to life than haaving 6% body fat.

Posted by: kenwood

Quote:

Originally Posted by KEFE

YOu keep posting retarted stuff- piont proven- immature

you can't make ur self have any 8-pack. thats genetic.

Posted by: kenwood

Quote:

Originally Posted by MyK

you did it 8 months ago!

did what? yeah i posted workouts and shit. but i didnt change my routine. i've stuck with the same fucking push/legs/pull split for 2years. btw, this thread will be closed soon

Posted by: kenwood

Read the stickies and let all the information sink into your little brain

Posted by: MyK

Quote:

Originally Posted by kenwood

did what? yeah i posted workouts and shit. but i didnt change my routine. i've stuck with the same fucking push/legs/pull split for 2years. btw, this thread will be closed soon

your concept of time is dispicable!

Posted by: kenwood

Quote:

Originally Posted by MyK

your concept of time is dispicable!

stfu cuntlips

Posted by: MyK

Quote:

Originally Posted by kenwood

stfu cuntlips

Posted by: KEFE

yes you can kenwood, thats just your excuse for being fat.

Posted by: kenwood

Quote:

Originally Posted by KEFE

yes you can kenwood, thats just your excuse for being fat.

yes i can what? stfu bitch. read the stickies. learn something and come back with a decent routine you twig. and EAT!! . get your diet together too.

Posted by: KEFE

I dont want to have high bodyfat like you you penis headed queer

Posted by: PWGriffin

kenwood should listen to kefe....after all he does look better. And is at least 4 years younger. Maybe 6 if we are on "kenwood time"

Posted by: kenwood

Quote:

Originally Posted by PWGriffin

kenwood should listen to kefe....after all he does look better. And is at least 4 years younger. Maybe 6 if we are on "kenwood time"

whats that suppose to mean?

Posted by: kenwood

Quote:

Originally Posted by KEFE

I dont want to have high bodyfat like you you penis headed queer

your an idiot. now you think clean bulking will get you a high bf

what a fucking retard you are. why dont you just stop lifting weights and do what a normal 12yr old kid should do. maybe you should do squats and deadlifts. instead of doing half reps on bench. you pussy.

Posted by: Triple Threat

Quote:

Originally Posted by kenwood

why dont you just stop lifting weights and do what a normal 12yr old kid should do.

And that would be what? Drop out of school?

Posted by: kenwood

Quote:

Originally Posted by Triple Threat

And that would be what? Drop out of school?

yes i dropped out of public school. now i'm doing online courses.

Posted by: Triple Threat

Better than nothing, I guess.

Posted by: min0 lee

Are we having a little spat boys and girls?

Posted by: min0 lee

Posted by: Triple Threat

The master strikes again.

Posted by: vinceforheismen

Quote:

Originally Posted by min0 lee

Are we having a little spat boys and girls?

bc kefe likes boys?
kefe u need to add some weight man u look like one of those kids from congo that only get 1 orange a week.

Posted by: vinceforheismen

when will i get to see you on one of those commercials where i can sponser you for $30 dollars a month?

Posted by: CowPimp

Here's your workout KEFE:

Workout A:
Squat
Row
Military Press

Workout B:
Deadlift
Chinups
Bench Press

Now go lift.

Posted by: Witchblade

Ow this is great! A Kenwood and kefe bitchfight!

Kenwood finally found someone he can piss on. This is like Clash of the Dorks!

Posted by: min0 lee

Quote:

Originally Posted by Witchblade

Ow this is great! A Kenwood and kefe bitchfight!

Kenwood finally found someone he can piss on. This is like Clash of the Dorks!

Kefe is now a widow.
He left Kefe behind with two turds to take care of.

Posted by: Gazhole

Okay people, im taking bets on the Kenwood VS KEFE Loserweight title bout. Foreman will be guest referee, it seems fitting since theyre both his illegitimate children.

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Simple workout

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