Becoming a Russian Spy

KEFE · 01-18-2007, 08:04 PM

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

John69 · 01-18-2007, 08:05 PM

Goodluck

Bakerboy · 01-18-2007, 08:07 PM

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

KEFE · 01-18-2007, 08:10 PM

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.

John69 · 01-18-2007, 08:13 PM

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.

Cold Iron · 01-18-2007, 11:33 PM

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

KEFE · 01-19-2007, 04:49 PM

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.

KEFE · 01-19-2007, 06:33 PM

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

**Dale Mabry** · 01-19-2007, 06:56 PM

Quote:

Originally Posted by KEFE

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

Is that government cheese?

LexusGS · 01-19-2007, 07:38 PM

Good luck with your goals KEFE!

KEFE · 01-21-2007, 09:53 AM

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

Bakerboy · 01-21-2007, 10:04 AM

Nice job!

LexusGS · 01-21-2007, 12:00 PM

Excellent numbres and reps KEFE. Very impressive!

KEFE · 01-21-2007, 01:10 PM

Thanks

KEFE · 01-23-2007, 03:58 PM

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

LexusGS · 01-23-2007, 05:22 PM

Very nice job KEFE!

KEFE · 01-25-2007, 03:33 PM

I am 5'5 and 123lbs

KEFE · 01-26-2007, 05:24 PM

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.

KEFE · 01-26-2007, 05:25 PM

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

KEFE · 01-27-2007, 07:25 AM

New back pic

KEFE · 01-27-2007, 12:22 PM

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

KEFE · 01-28-2007, 11:42 AM

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.

KEFE · 01-28-2007, 01:01 PM

I got 175for 8 reps

Squats
175x8
175x8
175x8

Deadlifts
175x8
175x8
175x8

Bakerboy · 01-28-2007, 01:05 PM

Good job Mr. kefe!

DOMS · 01-28-2007, 01:14 PM

KEFE is a BEAST!

KEFE · 01-28-2007, 01:58 PM

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

LexusGS · 01-28-2007, 02:35 PM

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

KEFE · 01-28-2007, 02:37 PM

seated

KEFE · 01-30-2007, 03:59 PM

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

LexusGS · 01-30-2007, 06:36 PM

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

01-18-2007, 08:04 PM	#1
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	Becoming a Russian Spy BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-18-2007, 08:05 PM	#2
John69 Member Join Date: Jan 2007 Posts: 143	Goodluck
John69 Member Join Date: Jan 2007 Posts: 143

01-18-2007, 08:07 PM	#3
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Sounds good, Kefe. What's the routine look like?
	No strength within, no respect without - Kasmiri Proverb

01-18-2007, 08:10 PM	#4
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	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.
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-19-2007, 04:49 PM	#7
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	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.
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-18-2007, 11:33 PM	#6
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,616	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

01-19-2007, 06:33 PM	#8
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	I am eating 2 hamburger patties with chese on them and 3 eggs.
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-19-2007, 07:38 PM	#10
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	Good luck with your goals KEFE!

01-21-2007, 09:53 AM	#11
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	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
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-21-2007, 10:04 AM	#12
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Nice job!
	No strength within, no respect without - Kasmiri Proverb

01-21-2007, 12:00 PM	#13
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	Excellent numbres and reps KEFE. Very impressive!

01-21-2007, 01:10 PM	#14
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	Thanks
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-23-2007, 03:58 PM	#15
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	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
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-23-2007, 05:22 PM	#16
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	Very nice job KEFE!

01-25-2007, 03:33 PM	#17
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	I am 5'5 and 123lbs
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-26-2007, 05:24 PM	#18
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	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.
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-26-2007, 05:25 PM	#19
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	last two days werent able to get a lot of food...I will try to get back on bulking diet tomorow.
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-27-2007, 12:22 PM	#21
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	today i set a new record of 95lbs 8 times for 3 sets on military press
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-28-2007, 11:42 AM	#22
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	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.
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-28-2007, 01:01 PM	#23
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	I got 175for 8 reps Squats 175x8 175x8 175x8 Deadlifts 175x8 175x8 175x8
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-28-2007, 01:05 PM	#24
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Good job Mr. kefe!
	No strength within, no respect without - Kasmiri Proverb

01-28-2007, 01:58 PM	#26
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	I dont think i will be able to do 105 on military for 8 reps, but after the next workout i might .
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-28-2007, 02:35 PM	#27
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	are u talkin bout seated or standing military press? nice job KEFE!

01-28-2007, 02:37 PM	#28
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	seated
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-30-2007, 03:59 PM	#29
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,135 Photos: 16	135 on bench is gettomg easier.it was a good workout
	14 year old IronMagLabs Athlete Bench 215x2 Squat max 260-280 156lbs 5'6

01-30-2007, 06:36 PM	#30
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	the numbers are insane to think ur only 13 man. Keep lifting you will be a monster!!!