Thread: Gonna start powerlifting next week

I want a Ferrari.

I wanna kill someone

squat, bench, dead

ur a fucking tard. werent you the one who as crying about doing power cleans and smashing the bar into your quad lmao. all u need in bench, dead, squats, and heavy ass rows.

How do you smash the bar into your quad on power cleans? lol

here you go Serius injury

hahahahahahahaha

I changed my mind ,I am going to stick to this:



Day 1 - Legs
Squats 1x(10,8,6,6,4)
Calf raises 3x10
Leg Curls 1x(12,10,8)
Leg Extensions 4x10

Day 2 - Chest
Bench 1x(10,8,8,6,6)
Incline DB Press 1x(10,8,8,8,6)
Decline 1x(10,8,8,6)
Dumbell Flies 2x12

Day 3 - Back
Deadlift 1x(10,8,8,8,6)
T-Bar Rows 1x(12,10,8,8,6)
Pullups 3x10
DB Rows 1x(10,10,8)


Military Press: 5x(12,10,8,8,6)
DB press : 4x(12,10,8,8)
DB Raises: 4x(12,10,10,8)
Skull Crushers 5x(12,10,10,8,8)
Behind the neck DB raises 4x(10,10,8,8)
Barbell Curls 5x(12,10,10,8,8)
DB Curls 4x(10,8,8,6)
Dips 3x(12,10,8)

your going to kill yourself.

Originally Posted by KEFE

I changed my mind ,I am going to stick to this:



Day 1 - Legs
Squats 1x(10,8,6,6,4)
Calf raises 3x10
Leg Curls 1x(12,10,8)
Leg Extensions 4x10

Day 2 - Chest
Bench 1x(10,8,8,6,6)
Incline DB Press 1x(10,8,8,8,6)
Decline 1x(10,8,8,6)
Dumbell Flies 2x12

Day 3 - Back
Deadlift 1x(10,8,8,8,6)
T-Bar Rows 1x(12,10,8,8,6)
Pullups 3x10
DB Rows 1x(10,10,8)


Military Press: 5x(12,10,8,8,6)
DB press : 4x(12,10,8,8)
DB Raises: 4x(12,10,10,8)
Skull Crushers 5x(12,10,10,8,8)
Behind the neck DB raises 4x(10,10,8,8)
Barbell Curls 5x(12,10,10,8,8)
DB Curls 4x(10,8,8,6)
Dips 3x(12,10,8)

Damn Kid, make it easy for yourself and learn. You have been registered to this board for quite sometime now...haven't you learnt anything? Your posts are junk. This workout sucks, too much volume and the movements are unbalanced. Create a good, solid, basic routine AND stick to it! No wonder you get so much stick, Nobody can help you if you can't help yourself!

Originally Posted by KEFE

I want to start power lifting next week, I need a good routine.

Lots of bicep isolation work son

This is the guy who made the workout:


http://forum.bodybuilding.com/attach...8&d=1154397521
http://forum.bodybuilding.com/attach...9&d=1151370462

Originally Posted by KEFE

This is the guy who made the workout:


http://forum.bodybuilding.com/attach...8&d=1154397521
http://forum.bodybuilding.com/attach...9&d=1151370462

So who gives a fuck! Just because he does it and looks good, you have to take it up! Neway, aside from his junk workouts, he probably has better genetics than you and a better diet! The things what count most!

Open your eyes and stop acting dumb, create your own simple routine and stick to it. Anything else doesn't matter!

Originally Posted by kenwood

your going to kill yourself.

Hey Kenwood happy birthday son!

Originally Posted by KEFE

This is the guy who made the workout:


http://forum.bodybuilding.com/attach...8&d=1154397521
http://forum.bodybuilding.com/attach...9&d=1151370462

Originally Posted by Raz

So who gives a fuck! Just because he does it and looks good, you have to take it up! Neway, aside from his junk workouts, he probably has better genetics than you and a better diet! The things what count most!

Open your eyes and stop acting dumb, create your own simple routine and stick to it. Anything else doesn't matter!

And he is using Steroids and probably GH as well, so you can't do what he does KEFE....that is if you are still natural.

Originally Posted by Raz

So who gives a fuck! Just because he does it and looks good, you have to take it up! Neway, aside from his junk workouts, he probably has better genetics than you and a better diet! The things what count most!

Open your eyes and stop acting dumb, create your own simple routine and stick to it. Anything else doesn't matter!

How do I make my own I bend over look in the mirror spot one and grab it out ma butt crackk?

Originally Posted by KEFE

How do I make my own I bend over look in the mirror spot one and grab it out ma butt crackk?

if you read and understand the stickies, you will be able to make your own routine, smart ass

Originally Posted by KEFE

How do I make my own I bend over look in the mirror spot one and grab it out ma butt crackk?

WTF??? Read those damn stickies its all there for you!

Originally Posted by mike456

if you read and understand the stickies, you will be able to make your own routine, smart ass

Thank-You, damn does Kefe go the same school as you? He must be in bottom sets if he does right! Are we all on a completely different wavelength than he his!

He used creatine and protien shakes, and keeps a good diet.

Originally Posted by KEFE

He used creatine and protien shakes, and keeps a good diet.

And prolly keeps makin' money coz of dumb ass kids just like you!

...Besides P-Funk and Cowpimp look way buffer than this dude and their all natural why don't you take a tether from their books!

Originally Posted by KEFE

He used creatine and protien shakes, and keeps a good diet.

Kefe, his workout fucking sucks ass...

Workouts are great, programs are the best though. Read the stickies.

Originally Posted by KEFE

He used creatine GH, D-Bol, Test, EQ, Anadrol, Tren, Deca, Anavar, slin, and protien shakes, and keeps a good diet.

I am gonna see how the workout does for about a month or 2 then I will see about trying to make one.THat thing Cow-Pimp Made is just a bunch of words!

He didnt sell me anything.He is a member on BB.com forums.

Originally Posted by KEFE

I am gonna see how the workout does for about a month or 2 then I will see about trying to make one.THat thing Cow-Pimp Made is just a bunch of words!

My God you are an Idiot

What if the routine works good for me?

Originally Posted by KEFE

I changed my mind ,I am going to stick to this:



Day 1 - Legs
Squats 1x(10,8,6,6,4) great but I don't like pyramid schemes
Calf raises 3x10
Leg Curls 1x(12,10,8) these aren't that great either
Leg Extensions 4x10 these suck

Day 2 - Chest
Bench 1x(10,8,8,6,6)
Incline DB Press 1x(10,8,8,8,6)
Decline 1x(10,8,8,6)
Dumbell Flies 2x12 16 sets of just chest?? HA, this guy is a moron

Day 3 - Back
Deadlift 1x(10,8,8,8,6) This is a hip/hamstring dominant movement...should be on leg day..
T-Bar Rows 1x(12,10,8,8,6)
Pullups 3x10
DB Rows 1x(10,10,8) great so not only are his push and pulls WAY unbalanced but he has you doing 8 sets on a horizontal plane and 3 on a vertical plane....guy doesn't know what he's doing KEFE!!!


Military Press: 5x(12,10,8,8,6)
DB press : 4x(12,10,8,8)
DB Raises: 4x(12,10,10,8) Oh ok..more sets for the tiny delts than the entire back, this guy is a genius
Skull Crushers 5x(12,10,10,8,8)
Behind the neck DB raises 4x(10,10,8,8) I don't even know what this is
Barbell Curls 5x(12,10,10,8,8)
DB Curls 4x(10,8,8,6) I just love seeing 9 sets for biceps, really...
Dips 3x(12,10,8)

There kefe...those are just a few reasons why his workout is terrible...he is obviously on steroids. If you try this workout..you forfeit your right to post on this site...because obviously you don't need our advice anyway.

Adding to that. This is what I fucking hate about everyone dancing around saying "what works for me may not work for you" bullshit. This is mostly an excuse for people to do dumbshit or ridiculous workouts.