↓♠▲♣°The Return Of The §lácker°♣▲♠↓

kenwood · 09-06-2006, 08:10 AM

well i have been slacking for the past few months. In the past few months i've prolly only done 3-4 half ass workout. now its time to get serious. My goal is to increase strength, size, and drop bf. it will take time but it will be well worth it in the end. my routine: Push\Legs\pull. i will be putting 100% into all my workouts. i am ordering some no-xplode and some Axis-HT today so i can start next week

my supps will be this: whey,food,no-xplode,cellmass, Nitrix, and Axis-HT. wish me luck

and give me some motivation

heres how my workout will look:

sets: 3. Reps: Compound: 8,6,4. isolation: 8-10

Monday: push
Decline press
Incline press
overhead press
dips
extensions

Wednesday: legs
Squats
Dead's
leg ext.
calf raises
Rev. Calfraises

Friday: pull
bentover rows
wide grip pullups
chinups
shrugs
seated db curls

TJ Cline · 09-06-2006, 10:25 AM

Go back to school

nsimmons · 09-06-2006, 11:06 AM

finish your other 500 journals

viet_jon · 09-06-2006, 11:09 AM

yes kenny, I have a journal. It has 1 entry. Too lazy to type out what I did everyday. And I usually forget half of it, by the time i get home.

motivation? go to a gym. Look around and you'll see most of the guys been working out for years, that are half the size of you. You'll get suprised looks if you tell them your 16.

kenwood · 09-06-2006, 11:23 AM

few pics i'm gonna post. i will then post new pics in 6months and compare.

in the back double bi's. my arms arent flexed. just back

..since i've started wide grip pullups my back V has been developing.

**P-funk** · 09-06-2006, 12:06 PM

go back to school.

DaMayor · 09-06-2006, 12:15 PM

Alright, if you're not going back to school, you better damn sure make the best of this gig.

Lets see if you can hang with it, kid.

Make this THE Journal.

kenwood · 09-06-2006, 01:20 PM

Quote:

Originally Posted by DaMayor

Alright, if you're not going back to school, you better damn sure make the best of this gig.

Lets see if you can hang with it, kid.

Make this THE Journal.

k

i will also be getting in around 3000-3500 cals a day. i will post cals C/P/F's everyday.

DaMayor · 09-06-2006, 01:25 PM

Quote:

Originally Posted by kenwood

k

i will also be getting in around 3000-3500 cals a day. i will post cals C/P/F's everyday.

I'll be trying to do the same.

BTW, don't let PWGriffin's comments lead you astray....I want ya to do well.

I'd just hate for you to waste valuable time.....you can't get it back, y'know.

kenwood · 09-06-2006, 01:46 PM

9-6-06 todays cals: Totals 3007cals f-82 c-329 p-274

KataKlysm954 · 09-06-2006, 01:48 PM

yea take some pics then in a few months compare it will also modivate you! are you trying to get real big and then get lean or are you going to just try slim down and get lean?

kenwood · 09-06-2006, 01:52 PM

Quote:

Originally Posted by KataKlysm954

yea take some pics then in a few months compare it will also modivate you! are you trying to get real big and then get lean or are you going to just try slim down and get lean?

my main goal is strength. size will come.

KataKlysm954 · 09-06-2006, 01:54 PM

yea your right about that. good that you already have your goals set and are taking action into making them successful.

kenwood · 09-06-2006, 01:56 PM

9-6-06 - current stats: bench: 295lbs l Weight 180-185lbs l height: 5'5-6" l deadlift: 365lbs l squat: 300-325lbs

KataKlysm954 · 09-06-2006, 02:01 PM

thats pretty damn strong

kenwood · 09-06-2006, 02:09 PM

Quote:

Originally Posted by KataKlysm954

thats pretty damn strong

thanks

. i'll prolly switch my rep scheme to pyrimid stye: 8,6,4

kenwood · 09-07-2006, 08:43 PM

well i am not training till monday and i'm gonna start lifting seriously again. i have been non-traing for a month or soo. hopefully i will get my order in saturday or monday morning

.

viet_jon · 09-07-2006, 08:50 PM

Good Luck dude. post some b4,after pics....

kenwood · 09-07-2006, 08:59 PM

Quote:

Originally Posted by viet_jon

Good Luck dude. post some b4,after pics....

thanks bro. i posted b4 pics in the 1st page. i'm gonna try an stick to my clean bulking diet and training. my strength is prolly shit lmao since i havnt worked out in the past month or soo. so when i workout i might go balls to the wall or easy. just gotta wait and see man eh?

kenwood · 09-11-2006, 10:02 PM

push workout:
decline:135x8
135x8
165x8

incline: 135x8
135x8
145x8

db mili: 20x8-slow as fuck reps
30x8
30x10

dips: bwx8
bwx8
bw+30x8

tri kickbacks: 10lbs x3sets of 8

SuperFlex · 09-11-2006, 11:19 PM

Did you lift hard so you can beat up P-funk for banning you?

kenwood · 09-11-2006, 11:25 PM

no..that workout was actually light. just gettin back w/it from not lifting for a month.

kenwood · 09-12-2006, 02:07 PM

noworkout today. 10min HIIT cardio.

KEFE · 09-12-2006, 04:08 PM

kenwood · 09-13-2006, 07:33 PM

pull workout w/u- means warmup

bentover rows: 135x8 w/u
145x8
165x6
185x4

wg pullups: bwx6
bwx7
bwx6

chinups: bwx6
bwx6
bwx6

shrugs: 135x8 w/u
225x8
275x6
295x5

seated db curls: 20x10
20x10
30x8

then did a few wrsit curls 1 set of 10 w/30lbs(rev, reg., hammer)

kenwood · 09-14-2006, 06:03 PM

no workout today. did 10min. of HIIT. its getting easierexcept for the leg tightening up then i have to stop for a sec and stretch.

kenwood · 09-18-2006, 06:39 PM

push workout: since i took that month off, my lifts has dropped lol but they will get back up their shortly!

Bench: 135x3
185x4
225x3

DB press: 50x8
70x8
80x8

incline db press: 50x8
70x8
70x8

military press: 95x5
115x3
115x4

Dips: bw(183lbs) x 5
bw+50 x5
bw+70x5

skullcrushers: 50x8
80x6
80x6

kenwood · 09-18-2006, 06:52 PM

them fucking crushers and dips killed me haha. tri's are gonna be sore as fuck tomorrow and maybe a few days after lol.

kenwood · 09-19-2006, 05:00 PM

no workouttoday. but tri's and traps are sore as fuck.

kenwood · 09-20-2006, 01:58 PM

09-06-2006, 08:10 AM	#1
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	↓♠▲♣°The Return Of The §lácker°♣▲♠↓ BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com well i have been slacking for the past few months. In the past few months i've prolly only done 3-4 half ass workout. now its time to get serious. My goal is to increase strength, size, and drop bf. it will take time but it will be well worth it in the end. my routine: Push\Legs\pull. i will be putting 100% into all my workouts. i am ordering some no-xplode and some Axis-HT today so i can start next week my supps will be this: whey,food,no-xplode,cellmass, Nitrix, and Axis-HT. wish me luck and give me some motivation heres how my workout will look: sets: 3. Reps: Compound: 8,6,4. isolation: 8-10 Monday: push Decline press Incline press overhead press dips extensions Wednesday: legs Squats Dead's leg ext. calf raises Rev. Calfraises Friday: pull bentover rows wide grip pullups chinups shrugs seated db curls Last edited by kenwood : 09-06-2006 at 04:46 PM.

09-06-2006, 10:25 AM	#2
TJ Cline Member Join Date: May 2005 Posts: 12,544	Go back to school
TJ Cline Member Join Date: May 2005 Posts: 12,544

09-06-2006, 11:09 AM	#4
viet_jon PISSED!! Elite Member Join Date: May 2006 Location: Our home and Native land Posts: 2,601	yes kenny, I have a journal. It has 1 entry. Too lazy to type out what I did everyday. And I usually forget half of it, by the time i get home. motivation? go to a gym. Look around and you'll see most of the guys been working out for years, that are half the size of you. You'll get suprised looks if you tell them your 16.
	I love dog meat.

09-06-2006, 12:06 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,227	go back to school.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-07-2006, 08:50 PM	#18
viet_jon PISSED!! Elite Member Join Date: May 2006 Location: Our home and Native land Posts: 2,601	Good Luck dude. post some b4,after pics....
	I love dog meat.

09-06-2006, 11:06 AM	#3
nsimmons All pug, all the time. Join Date: Mar 2005 Posts: 583	finish your other 500 journals

09-06-2006, 12:15 PM	#7
DaMayor Dan's the Man! Elite Member Join Date: Jan 2003 Location: Here. Posts: 5,305	Alright, if you're not going back to school, you better damn sure make the best of this gig. Lets see if you can hang with it, kid. Make this THE Journal.

09-06-2006, 01:46 PM	#10
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	9-6-06 todays cals: Totals 3007cals f-82 c-329 p-274

09-06-2006, 01:48 PM	#11
KataKlysm954 Registered User Join Date: Sep 2006 Location: Fort lauderdale, Florida Posts: 203	yea take some pics then in a few months compare it will also modivate you! are you trying to get real big and then get lean or are you going to just try slim down and get lean?

09-06-2006, 01:54 PM	#13
KataKlysm954 Registered User Join Date: Sep 2006 Location: Fort lauderdale, Florida Posts: 203	yea your right about that. good that you already have your goals set and are taking action into making them successful.

09-06-2006, 01:56 PM	#14
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	9-6-06 - current stats: bench: 295lbs l Weight 180-185lbs l height: 5'5-6" l deadlift: 365lbs l squat: 300-325lbs

09-06-2006, 02:01 PM	#15
KataKlysm954 Registered User Join Date: Sep 2006 Location: Fort lauderdale, Florida Posts: 203	thats pretty damn strong

09-07-2006, 08:43 PM	#17
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	well i am not training till monday and i'm gonna start lifting seriously again. i have been non-traing for a month or soo. hopefully i will get my order in saturday or monday morning .

09-11-2006, 10:02 PM	#20
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	push workout: decline:135x8 135x8 165x8 incline: 135x8 135x8 145x8 db mili: 20x8-slow as fuck reps 30x8 30x10 dips: bwx8 bwx8 bw+30x8 tri kickbacks: 10lbs x3sets of 8

09-11-2006, 11:19 PM	#21
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Did you lift hard so you can beat up P-funk for banning you?
	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...

09-11-2006, 11:25 PM	#22
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	no..that workout was actually light. just gettin back w/it from not lifting for a month.

09-12-2006, 02:07 PM	#23
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	noworkout today. 10min HIIT cardio.

09-12-2006, 04:08 PM	#24
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,122 Photos: 16	.
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

09-13-2006, 07:33 PM	#25
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	pull workout w/u- means warmup bentover rows: 135x8 w/u 145x8 165x6 185x4 wg pullups: bwx6 bwx7 bwx6 chinups: bwx6 bwx6 bwx6 shrugs: 135x8 w/u 225x8 275x6 295x5 seated db curls: 20x10 20x10 30x8 then did a few wrsit curls 1 set of 10 w/30lbs(rev, reg., hammer)

09-14-2006, 06:03 PM	#26
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	no workout today. did 10min. of HIIT. its getting easierexcept for the leg tightening up then i have to stop for a sec and stretch.

09-18-2006, 06:39 PM	#27
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	push workout: since i took that month off, my lifts has dropped lol but they will get back up their shortly! Bench: 135x3 185x4 225x3 DB press: 50x8 70x8 80x8 incline db press: 50x8 70x8 70x8 military press: 95x5 115x3 115x4 Dips: bw(183lbs) x 5 bw+50 x5 bw+70x5 skullcrushers: 50x8 80x6 80x6

09-18-2006, 06:52 PM	#28
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	them fucking crushers and dips killed me haha. tri's are gonna be sore as fuck tomorrow and maybe a few days after lol.

09-19-2006, 05:00 PM	#29
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	no workouttoday. but tri's and traps are sore as fuck.

09-20-2006, 01:58 PM	#30
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	Tod