Becoming a Russian Spy [Forum Archive]

Pages: 1

Becoming a Russian Spy

(CLICK HERE here to view the original thread with full colors/images)

Posted by: KEFE

I am going to document my workouts in this thread.I am doing a workout that CowPimp gave me, and i am looking forward to it.I will try to eat as much as possible.I bought some EAS 100% whey protein from sams club today for $24, and it has 90 servings of 23 grams of protein.I will use it after i finish the GNC protein.I will never buy from GNC again.These are my goals:

Goals

Bench 155x8
Squat 195x8
Deadlift 185x8
Military press 105x8

Current stats(could be more with 100% effort)
Bench 135x8
Squat 155x8
Deadlift ????
Military press 75x8

Posted by: John69

Goodluck

Posted by: Bakerboy

Sounds good, Kefe. What's the routine look like?

Posted by: KEFE

Upper:
Bench
Row
Military
Chinup

Lower:
Squat
Deadlift
Walking Lunge
Hanging Leg Raise

3-4 sets of 8-10 repetitions for each. Call it a day. Perform each workout twice a week. Throw in a few sets of arm work at the end of your upper body days if you want. Done.

I am doing lower body tomorrow.

Posted by: John69

Quote:

Originally Posted by KEFE

Upper:
Bench
Row
Military
Chinup

Lower:
Squat
Deadlift
Walking Lunge
Hanging Leg Raise

3-4 sets of 8-10 repetitions for each. Call it a day. Perform each workout twice a week. Throw in a few sets of arm work at the end of your upper body days if you want. Done.

I am doing lower body tomorrow.

I couldn't help but laugh. CowPimp gave you that routine haha and you just copied and pasted everything he said.

Posted by: Cold Iron

KEFE I was checking out some of your Video's on youtube, they're pretty funny.

Wtf was that go-karting one about??

Anyways good luck woth your program, you seem very dedicated

Posted by: KEFE

It was an ok workout.Didnt feel like squating....

Squats
135x8
135x8
155x8

Deadlifts
135x8
155x8
165x8

I will do leg raises or some type of ab work later.

Posted by: KEFE

I am eating 2 hamburger patties with chese on them and 3 eggs.

Posted by: Dale Mabry

Quote:

Originally Posted by KEFE

I am eating 2 hamburger patties with chese on them and 3 eggs.

Is that government cheese?

Posted by: LexusGS

Good luck with your goals KEFE!

Posted by: KEFE

Today was a great workout.

Bench press
135x8
135x8
135x8

One arm Rows
60x8
60x8
60x8

Military press
85x8
85x8
85x8

Chinups(palms facing me)
3x8

Dips
3x8

Posted by: Bakerboy

Nice job!

Posted by: LexusGS

Excellent numbres and reps KEFE. Very impressive!

Posted by: KEFE

Thanks

Posted by: KEFE

Today was one of my best days i have had in a while.I am progressing in strength and i am eating a lot more, and i am dedicated to getting bigger and stronger.

Squats
165x6
165x6
165x8

Deadlift
165x8
165x8
165x8

Posted by: LexusGS

Very nice job KEFE!

Posted by: KEFE

I am 5'5 and 123lbs

Posted by: KEFE

Today I didnt feel that great

bench
135x8
135x8
135x8

Pulldowns facing me - did some
Pulldowns facing away-did a good bit with light wieght, and gave a good back pump.

Posted by: KEFE

last two days werent able to get a lot of food...I will try to get back on bulking diet tomorow.

Posted by: KEFE

New back pic

Posted by: KEFE

today i set a new record of 95lbs 8 times for 3 sets on military press

Posted by: KEFE

I dont know if i will continue the pattern of ten pound gains on military,squats, and deadlifts, but i will find out on the squats and deads today.hoping for 175 on squats and deadlifts.

Posted by: KEFE

I got 175for 8 reps

Squats
175x8
175x8
175x8

Deadlifts
175x8
175x8
175x8

Posted by: Bakerboy

Good job Mr. kefe!

Posted by: DOMS

KEFE is a BEAST!

Posted by: KEFE

I dont think i will be able to do 105 on military for 8 reps, but after the next workout i might .

Posted by: LexusGS

are u talkin bout seated or standing military press? nice job KEFE!

Posted by: KEFE

seated

Posted by: KEFE

135 on bench is gettomg easier.it was a good workout

Posted by: LexusGS

the numbers are insane to think ur only 13 man. Keep lifting you will be a monster!!!

Posted by: KEFE

I did 135lbsx 20 on deads, with no problem.

Posted by: min0 lee

Is it a good idea for a kid his age to do compound movements?
would it stunt his growth?

Posted by: min0 lee

Quote:

Originally Posted by KEFE

I did 135lbsx 20 on deads, with no problem.

BTW Kefe, Good job

(CLICK HERE here to view the original thread with full colors/images)

Becoming a Russian Spy

Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60