↓♠▲♣°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

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

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

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

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

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

Today is pull workout. will workout later today.

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