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Becoming a Russian Spy

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  1. 01-18-2007, 08:04 PM #1
    KEFE
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    Becoming a Russian Spy

    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
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  3. 01-18-2007, 08:05 PM #2
    John69
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    Goodluck
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  4. 01-18-2007, 08:07 PM #3
    Bakerboy
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    Sounds good, Kefe. What's the routine look like?
    No strength within, no respect without - Kasmiri Proverb
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  5. 01-18-2007, 08:10 PM #4
    KEFE
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    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.
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  6. 01-18-2007, 08:13 PM #5
    John69
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    Quote Originally Posted by KEFE View Post
    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.
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  7. 01-18-2007, 11:33 PM #6
    Cold Iron
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    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
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  8. 01-19-2007, 04:49 PM #7
    KEFE
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    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.
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  9. 01-19-2007, 06:33 PM #8
    KEFE
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    I am eating 2 hamburger patties with chese on them and 3 eggs.
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  10. 01-19-2007, 06:56 PM #9
    Dale Mabry
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    Quote Originally Posted by KEFE View Post
    I am eating 2 hamburger patties with chese on them and 3 eggs.
    Is that government cheese?
    If sense were common, everyone would have it.

    4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...
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  11. 01-19-2007, 07:38 PM #10
    LexusGS
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    Good luck with your goals KEFE!
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  12. 01-21-2007, 09:53 AM #11
    KEFE
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    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
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  13. 01-21-2007, 10:04 AM #12
    Bakerboy
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    Nice job!
    No strength within, no respect without - Kasmiri Proverb
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  14. 01-21-2007, 12:00 PM #13
    LexusGS
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    Excellent numbres and reps KEFE. Very impressive!
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  15. 01-21-2007, 01:10 PM #14
    KEFE
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    Thanks
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  16. 01-23-2007, 03:58 PM #15
    KEFE
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    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
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  17. 01-23-2007, 05:22 PM #16
    LexusGS
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    Very nice job KEFE!
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  18. 01-25-2007, 03:33 PM #17
    KEFE
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    I am 5'5 and 123lbs
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  19. 01-26-2007, 05:24 PM #18
    KEFE
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    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.
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  20. 01-26-2007, 05:25 PM #19
    KEFE
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    last two days werent able to get a lot of food...I will try to get back on bulking diet tomorow.
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  21. 01-27-2007, 07:25 AM #20
    KEFE
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    New back pic
    Attached Images Attached Images
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  22. 01-27-2007, 12:22 PM #21
    KEFE
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    today i set a new record of 95lbs 8 times for 3 sets on military press
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  23. 01-28-2007, 11:42 AM #22
    KEFE
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    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.
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  24. 01-28-2007, 01:01 PM #23
    KEFE
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    I got 175for 8 reps

    Squats
    175x8
    175x8
    175x8

    Deadlifts
    175x8
    175x8
    175x8
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  25. 01-28-2007, 01:05 PM #24
    Bakerboy
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    Good job Mr. kefe!
    No strength within, no respect without - Kasmiri Proverb
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  26. 01-28-2007, 01:14 PM #25
    DOMS
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    KEFE is a BEAST!
    So many cries of inequality stem from one of group
    of people doing little or nothing and then bitching
    about another group that actually does something
    to improve their lives.
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  27. 01-28-2007, 01:58 PM #26
    KEFE
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    I dont think i will be able to do 105 on military for 8 reps, but after the next workout i might .
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  28. 01-28-2007, 02:35 PM #27
    LexusGS
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    are u talkin bout seated or standing military press? nice job KEFE!
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  29. 01-28-2007, 02:37 PM #28
    KEFE
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    seated
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  30. 01-30-2007, 03:59 PM #29
    KEFE
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    135 on bench is gettomg easier.it was a good workout
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  31. 01-30-2007, 06:36 PM #30
    LexusGS
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    the numbers are insane to think ur only 13 man. Keep lifting you will be a monster!!!
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