Anyone want to Help Kenwood?

**P-funk** · 01-22-2006, 04:30 PM

He Pm'd me about a training split but all of his questions have been answered over the past few days. Can anyone please provide him with links on how to set up a training program since his program needs a lot of work!

here is is:

Originally Posted by kenwood
Mon: chest, shoulders, triceps,
~Chest: decline press 4x8-10
Decline db press 3x6-8
Decline fly’s 3x8

~Shoulders: clean an press 4x6-8
Lateral raises 3x8-10
Front raises 2x6-8

~Triceps: cg benchpress 4x8-10
Dips 2x6-8

Tues: back, biceps, forearms
~Back: Deadlifts 4x3-5
bent over rows 3x8-10
Straight-arm pushdowns 3x6-8
Wg pull-ups 3xfailure

~Biceps: bb curls 3x8-10
Lying cable curls 3x6-8

~Forearms: wrist curls 3x8-10
Rev curls 3x8-10

Wed: legs
Back Squats 4x3-5
Front squats 3x3-5
Lunges 3x6-8
Step-ups 3x6-8
Stiff-leg dead’s 3x6-8
Calf raises 4x6-8

Thurs: chest, shoulders, triceps
~Chest Incline press 4x8-10
Incline db press 3x6-8
Incline fly’s 3x8-10

~Shoulders: military press 4x6-8
Lateral raises 3x6-8
Front raises 2x8-10

~Triceps: dips 4x8-10
Cg benchpress 2x6-8

Fri: back, biceps, forearms
~Back: deadlifts: 4x3-5
bent over rows 3x8-10
Stiff-arm pulldowns 3x6-8
Lat-pulldown 2x8-10

~Bicep: bb curls 3x8-10
Bb preacher curls 3x8-10

~Forearms: wrist curls 3x6-8
Rev wrist curls 3x6-8

i wanted to throw in some cardio 3-4 times a week and i'm working on diet right now..my bf% is around 22%(using electic scale) and i want to lower it....i dont want to get too complicated with my diet. right now i'm just focusing on eating right

**kenwood** · 01-22-2006, 04:32 PM

suicide time-->

**LexusGS** · 01-22-2006, 04:41 PM

How fucking stupid is this cat? Holy shit, I'm speechless....
This fool is by far GAYER then I could've ever imagined.

**kenwood** · 01-22-2006, 04:41 PM

Originally Posted by LexusGS

How fucking stupid is this cat? Holy shit, I'm speechless....
This fool is by far GAYER then I could've ever imagined.

i'm on suicide watch

**P-funk** · 01-22-2006, 04:47 PM

Originally Posted by LexusGS

How fucking stupid is this cat? Holy shit, I'm speechless....
This fool is by far GAYER then I could've ever imagined.

It isn't that he is stupid. It is that he has a hard time understanding and he needs someone to hold his hand. We have posted numerous threads on how to set up a safe, effective training program yet he still asks the same questions everyday. I have provided the info all over this board......Cowpimp has done the same.....Gopro has a routine that is friggin' stickied at the top of the page.....Foreman has helped Kenwood set up a training program. Clearly he is missing something. SO.....Can someone please help him out?

**kenwood** · 01-22-2006, 04:48 PM

Originally Posted by P-funk

It isn't that he is stupid. It is that he has a hard time understanding and he needs someone to hold his hand. We have posted numerous threads on how to set up a safe, effective training program yet he still asks the same questions everyday. I have provided the info all over this board......Cowpimp has done the same.....Gopro has a routine that is friggin' stickied at the top of the page.....Foreman has helped Kenwood set up a training program. Clearly he is missing something. SO.....Can someone please help him out?

maybe he's missing a brain?

**P-funk** · 01-22-2006, 04:49 PM

if i were you i would stop posting and start reading.

**TJ Cline** · 01-22-2006, 04:50 PM

At 15 you can do anything and grow,,,,I would just do: push/pull/rest /legs/rest/repeat

**P-funk** · 01-22-2006, 04:52 PM

Originally Posted by ForemanRules

At 15 you can do anything and grow,,,,I would just do: push/pull/rest /legs/rest/repeat

okay.....there ya go kenwood. A training split. Now plug in exercises, reps, sets and rest intervals and you have a program. Post it here so we can help you and hold your hand the whole way.

**kenwood** · 01-22-2006, 04:53 PM

Originally Posted by ForemanRules

At 15 you can do anything and grow,,,,I would just do: push/pull/rest /legs/rest/repeat

ok

mon. push
tues. pull
wed.off
thurs.legs
fri. rest.
sat repeat mon.?

**P-funk** · 01-22-2006, 04:54 PM

Originally Posted by kenwood

ok

mon. push
tues. pull
wed.off
thurs.legs
fri. rest.
sat repeat mon.?

yes....sat you start you repeat of the routine BUT try and change the rep ranges to focus on different loading parameters instead of doing the exact same thing.

**kenwood** · 01-22-2006, 04:55 PM

Originally Posted by P-funk

yes....sat you start you repeat of the routine BUT try and change the rep ranges to focus on different loading parameters instead of doing the exact same thing.

so plug in exercises/reps/sets?

**P-funk** · 01-22-2006, 05:00 PM

Originally Posted by kenwood

so plug in exercises/reps/sets?

yes.....start with day 1- push. fill in...

**kenwood** · 01-22-2006, 05:09 PM

monday:
benchpress 4x3-5
decline press 3x8
incline press 3x8
decline fly's 3x5-8
~shoulders: military press 4x6-8
lateral raises 3x8-10
front raises 2x8-10
~triceps: cg benchpress 4x8-10
dips 3x8

Tues: deadlifts 4x3-5
wg pullups 3x8-10
bentover rows 3x8-10
straight arm pushdowns 3x6-8
~biceps: bb curls 3x8-10
preacher curls 3x6-8

wed. off

thurs: front and back squats 4x3-5
lunges 3x6-8
sld's 3x6-8
step-ups 3x6-8
calf raises 4x6-8

**kenwood** · 01-22-2006, 05:12 PM

i mainly want strength with some size and a lower bf%

**TJ Cline** · 01-22-2006, 05:12 PM

Originally Posted by kenwood

monday:
benchpress 4x3-5
incline press 3x8
decline fly's 3x8-10
~shoulders:
military press 4x6-8
lateral raises 3x8-10

~triceps: cg benchpress 4x8-10
dips 3x8

Tues: deadlifts 4x3-5
wg pullups 3x8-10
bentover rows 3x8-10
straight arm pushdowns 3x6-8
~biceps: bb curls 3x8-10
preacher curls 3x6-8

wed. off

thurs: front and back squats 4x3-5
lunges 3x6-8
sld's 3x6-8
step-ups 3x6-8
calf raises 4x6-8

Looks ok...I changed a few things

**kenwood** · 01-22-2006, 05:14 PM

Originally Posted by ForemanRules

Looks ok...I changed a few things

y not decline?

**TJ Cline** · 01-22-2006, 05:15 PM

Originally Posted by kenwood

y not decline?

All you need is decline and incline....or.....flat and incline..
No reason to do all 3

**kenwood** · 01-22-2006, 05:17 PM

Originally Posted by ForemanRules

All you need is decline and incline....or.....flat and incline..
No reason to do all 3

ok how about this?
decline press 4x6-8
incline press 4x6-8
decline fly's 3x8-10

**TJ Cline** · 01-22-2006, 05:18 PM

Looks ok to me

**P-funk** · 01-22-2006, 05:18 PM

Originally Posted by kenwood

monday:
benchpress 4x3-5
decline press 3x8
incline press 3x8
decline fly's 3x5-8
~shoulders: military press 4x6-8
lateral raises 3x8-10
front raises 2x8-10
~triceps: cg benchpress 4x8-10
dips 3x8

Tues: deadlifts 4x3-5
wg pullups 3x8-10
bentover rows 3x8-10
straight arm pushdowns 3x6-8
~biceps: bb curls 3x8-10
preacher curls 3x6-8

wed. off

thurs: front and back squats 4x3-5
lunges 3x6-8
sld's 3x6-8
step-ups 3x6-8
calf raises 4x6-8

Okay....A good try. Now you need to learn balance and READ MY OTHER POST IN THE OTHER THREAD YOU STARTED AND IN ALL THREADS THAT YOU HAVE STARTED......DEADLIFTS ARE ON LEG DAY...POSTERIOR CHAIN!!!!!!

Okay, now that that is out of the way.....

Day 1- push
Bench press
CG cable row
Db shoulder press (standing)
pull up
Db curl
triceps pressdown

workout 1 and 4= 4 sets x 6 reps RI= 90sec
workout 2 and 5= 3 sets x 12 reps RI= 30sec
workout 3 and 6= 4 sets x 8 reps RI= 60sec

there....how is that? Now you fill in pull similiar to the way that I just did it...hint...the loading of reps and sets will stay the same.

**kenwood** · 01-22-2006, 05:20 PM

what about my training days? they change...
A=push
B=pull
C=legs

mon A
tues.B
wed.
thurs.C
fri.
sat.A
sun.B
`mon
tues.C
wed.
thurs.A
fri.B
sat.
sun.C

they change days and stuff..is this ok?

**P-funk** · 01-22-2006, 05:21 PM

Originally Posted by kenwood

what about my training days? they change...
A=push
B=pull
C=legs

mon A
tues.B
wed.
thurs.C
fri.
sat.A
sun.B
`mon
tues.C
wed.
thurs.A
fri.B
sat.
sun.C

they change days and stuff..is this ok?

yes, that is fine. Did you come up with a pull and legs day yet?

**kenwood** · 01-22-2006, 05:22 PM

Originally Posted by P-funk

Okay....A good try. Now you need to learn balance and READ MY OTHER POST IN THE OTHER THREAD YOU STARTED AND IN ALL THREADS THAT YOU HAVE STARTED......DEADLIFTS ARE ON LEG DAY...POSTERIOR CHAIN!!!!!!

Okay, now that that is out of the way.....

Day 1- push
Bench press
CG cable row
Db shoulder press (standing)
pull up
Db curl
triceps pressdown

workout 1 and 4= 4 sets x 6 reps RI= 90sec
workout 2 and 5= 3 sets x 12 reps RI= 30sec
workout 3 and 6= 4 sets x 8 reps RI= 60sec

there....how is that? Now you fill in pull similiar to the way that I just did it...hint...the loading of reps and sets will stay the same.

see now this type of stuff just confuses me like hell

**kenwood** · 01-22-2006, 05:22 PM

Originally Posted by P-funk

yes, that is fine. Did you come up with a pull and legs day yet?

what r u talking about? yes read above posts

**P-funk** · 01-22-2006, 05:23 PM

Originally Posted by kenwood

see now this type of stuff just confuses me like hell

okay...be specific....what confuses you? If you don't ask a specific question I can't help you and you will never understand and I will continue to get headaches.

**P-funk** · 01-22-2006, 05:23 PM

Originally Posted by kenwood

what r u talking about? yes read above posts

I am talking about them being a bit off. Look at my example. Make yours like mine.

**P-funk** · 01-22-2006, 05:24 PM

I just realized I did a total upper body....lol.....I thought that is what we are doing but I just looked and say push and pull. :duh:

Anyway, the example can still be used for you to learn. Just plug in the proper exercises.

**kenwood** · 01-22-2006, 05:24 PM

Originally Posted by P-funk

Okay....A good try. Now you need to learn balance and READ MY OTHER POST IN THE OTHER THREAD YOU STARTED AND IN ALL THREADS THAT YOU HAVE STARTED......DEADLIFTS ARE ON LEG DAY...POSTERIOR CHAIN!!!!!!

Okay, now that that is out of the way.....

Day 1- push
Bench press
CG cable row
Db shoulder press (standing)
pull up
Db curl
triceps pressdown

workout 1 and 4= 4 sets x 6 reps RI= 90sec
workout 2 and 5= 3 sets x 12 reps RI= 30sec
workout 3 and 6= 4 sets x 8 reps RI= 60sec

there....how is that? Now you fill in pull similiar to the way that I just did it...hint...the loading of reps and sets will stay the same.

is that suppose to be my pull workout? what u mean workout 1,2,and 3?

**P-funk** · 01-22-2006, 05:26 PM

Originally Posted by kenwood

is that suppose to be my pull workout? what u mean workout 1,2,and 3?

No, like I said....I did a total upper body because I mis read the original split.

Workout 1, 2 and 3 is just like it sounds......

mon- push (workout 1)
tues- pull (wokrout 1)
wed- off
thurs- legs (workout 1)
fri- off
sat- push (workout 2)

etc....

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