This an ok workout for mass?

KEFE · 05-27-2007, 09:20 PM

Day 1 Legs and Abs
Squats 5x6-10 reps
Leg extensions 5x6-10 reps
Leg curls 5x6-10 reps
Calf Raises 10x10
Weighted sit-ups 10x10

Day 2 Chest and Biceps
Bench press 4x6-10
Incline bench press 4x8-12
Flies 2x10
Barbell curls 4x6-10
Hammer curls 4x6-10

Day 3 off

Day 4 Back and traps
Pulldowns 6x6-10
Seated pulley rows 4x6-10
DB row 4x6-10
BB shrugs 4x6-12
DB shrugs 4x6-10

Day 5 Shoulders and triceps
DB shoulder press 4x6-10
CG bench press 5x5-10
Front raises 3x6-10
Tricep Pushdown 5x6-10
Military press Bar x failure

Day 6 off

Day 7 repeat

Is this ok for mass?

kinkery · 05-27-2007, 10:18 PM

Quote:

Originally Posted by KEFE

Day 1 Legs and Abs
Squats 5x6-10 reps
Leg extensions 5x6-10 reps
Leg curls 5x6-10 reps
Calf Raises 10x10
Weighted sit-ups 10x10
you should add in SLD's and Lunges. drop all that 10x10 for calves. you only need 2-3sets for them.

Day 2 Chest and Biceps
Bench press 4x6-10
Incline bench press 4x8-12
Flies 2x10
Barbell curls 4x6-10
Hammer curls 4x6-10
decent

Day 3 off

Day 4 Back and traps
Pulldowns 6x6-10
Seated pulley rows 4x6-10
DB row 4x6-10
BB shrugs 4x6-12
DB shrugs 4x6-10
wow, you need WG Pullups or chins, Bentover BB Rows, either do db shrugs or barbell, not both.

Day 5 Shoulders and triceps
DB shoulder press 4x6-10
CG bench press 5x5-10
Front raises 3x6-10
Tricep Pushdown 5x6-10
Military press Bar x failure
i dont see the need for cg bench or tricep pushdowns. where the skullcrushers and another kind of extension. i dont see the need for the bar till failure at the end either. also wheres lateral raises?

Day 6 off

Day 7 repeat

Is this ok for mass?

.....

fufu · 05-27-2007, 10:38 PM

No, it is actually quite bad.

Malley · 05-27-2007, 10:46 PM

How long have you been at IM? That is pretty horrible. And dont listen to kinkery. You have already got tons of sets on your leg day and he wants to add lunges and SLDL? Not a good idea. If your all natural and at 15 I sure would think you are, you dont need all of that shit.

KEFE · 05-28-2007, 09:21 AM

Um....I'm not 15 I'm 13.

goob · 05-28-2007, 09:32 AM

Quote:

Originally Posted by KEFE

Um....I'm not 15 I'm 13.

And you're real name is 'Peter Pan - the boy that never ages'.......

Not only is kefe the world's strongest 13 year old, he's also found the secret to eternal life.........

KEFE · 05-28-2007, 09:36 AM

man check my sign up date.It is august 2005.I was just turning 12 then.that means I joined like a day or two after my birthday. Then in august 2006 I turned 13.And august 2007 isnt here yet but then I will be 14.

goob · 05-28-2007, 09:38 AM

Don't worry kefe, i'm just winding you up.

AKIRA · 05-28-2007, 09:43 AM

A push/leg/pull routine with a 4 day regime...

goob · 05-28-2007, 09:46 AM

^^^^^^ at the 'edit reason'.

KEFE · 05-28-2007, 09:57 AM

What about if I do Westside for skinny bastards?

MeatZatk · 05-28-2007, 10:26 AM

Quote:

Originally Posted by goob

And you're real name is 'Peter Pan - the boy that never ages'.......

Not only is kefe the world's strongest 13 year old, he's also found the secret to eternal life.........

DontStop · 05-28-2007, 10:48 AM

KEFE · 05-28-2007, 10:53 AM

Ok is this an ok workout for power?

Monday

Squats 90% x3 90% x3 95% x2 100% x1 Rest interval 3-5 minutes
Deadlifts 80% x4 80% x4 85% x3 90% x2 Rest interval 3-5 minutes
Leg curls 70% x10 70% x10 70% x10 70% x10 Rest interval 3-5 minutes
Weighted crunches 4x10-12 rest interval 3-5 minutes

Thursday
Bench press 90% x3 90% x3 95% x2 100% x1 Rest interval 3-5 minutes
Rows 70% x10 70% x10 70% x10 70% x10 Rest interval 3-5 minutes
Shoulder press 90% x3 90% x3 95% x2 95% x2 Rest interval 3-5 minutes
CG bench 90% x3 90% x3 95% x2 100% x1 Rest interval 3-5 minutes

KEFE · 05-28-2007, 10:54 AM

Quote:

Originally Posted by DontStop

What about him?He is 5 foot 2 and Im 5 foot 6.He is 15 and Im 13.He is smaller and I am bigger.

DontStop · 05-28-2007, 10:55 AM

He's the strongest boy in the world. You may be bigger, but per pound, he has more power/strength

KEFE · 05-28-2007, 10:57 AM

Quote:

Originally Posted by DontStop

He's the strongest boy in the world. You may be bigger, but per pound, he has more power/strength

He was never in the record books because his dad and trainer assisted his lift but that was back when he was 6.Right now he is no where near as strong as he used to be.

DontStop · 05-28-2007, 10:58 AM

Meh who knows
All i know is that I saw a documentary on him, and when he was like, 6 he could bench more then most guys at the gym

KEFE · 05-28-2007, 11:02 AM

Quote:

Originally Posted by DontStop

Meh who knows
All i know is that I saw a documentary on him, and when he was like, 6 he could bench more then most guys at the gym

Yeah but it was never official but did you see his range of motion on leg press?That tells you that he was just a load of BS.

Hialeahchico · 05-28-2007, 11:05 AM

I dont think its good for you to bulk at 13, I migth be wrong but its all on your diet you gotta eat if you wanna have mass.

KEFE · 05-28-2007, 11:07 AM

Quote:

Originally Posted by Hialeahchico

I dont think its good for you to bulk at 13, I migth be wrong but its all on your diet you gotta eat if you wanna have mass.

I knew that.

AKIRA · 05-28-2007, 11:11 AM

Quote:

Originally Posted by Hialeahchico

I dont think its good for you to bulk at 13, I migth be wrong but its all on your diet you gotta eat if you wanna have mass.

As an ectomorph, thats all I think he should do! I mean, imagine bulking at his age...then imagine CUTTING. Doesnt fit.

Eat Lift Grow Thats all I would do...thats all I did when I started at 15..and Id say it worked.

crazy_enough · 05-28-2007, 01:22 PM

whatever u do...dont take kinkery's advice on ure routine for gawd's sake!!!

**P-funk** · 05-28-2007, 01:28 PM

Quote:

Originally Posted by KEFE

Ok is this an ok workout for power?

Monday

Squats 90% x3 90% x3 95% x2 100% x1 Rest interval 3-5 minutes
Deadlifts 80% x4 80% x4 85% x3 90% x2 Rest interval 3-5 minutes
Leg curls 70% x10 70% x10 70% x10 70% x10 Rest interval 3-5 minutes
Weighted crunches 4x10-12 rest interval 3-5 minutes

Thursday
Bench press 90% x3 90% x3 95% x2 100% x1 Rest interval 3-5 minutes
Rows 70% x10 70% x10 70% x10 70% x10 Rest interval 3-5 minutes
Shoulder press 90% x3 90% x3 95% x2 95% x2 Rest interval 3-5 minutes
CG bench 90% x3 90% x3 95% x2 100% x1 Rest interval 3-5 minutes

I wouldn't do it.

mrmark · 05-28-2007, 04:32 PM

Kefe - you ask the same question every 3 months 'is this workout ok?'

what was wrong with the past 46 previous threads in response to your 'is my workout ok' threads?

Malley · 05-28-2007, 10:49 PM

My head hurts for the second time!

Samo · 05-30-2007, 02:10 PM

Judging by your avatar, if that's not your Dad, you look as if you are doin alright........Read Cowpimps sticky on building a routine if you havent already, it's very informative.......

cheesegrater · 05-30-2007, 04:54 PM

Quote:

Originally Posted by KEFE

Um....I'm not 15 I'm 13.

gonna have to see some proof of this....there's genetic freaks then there's "daddy's using me for experiments..."

05-27-2007, 09:20 PM	#1
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,192 Photos: 16	This an ok workout for mass? Day 1 Legs and Abs Squats 5x6-10 reps Leg extensions 5x6-10 reps Leg curls 5x6-10 reps Calf Raises 10x10 Weighted sit-ups 10x10 Day 2 Chest and Biceps Bench press 4x6-10 Incline bench press 4x8-12 Flies 2x10 Barbell curls 4x6-10 Hammer curls 4x6-10 Day 3 off Day 4 Back and traps Pulldowns 6x6-10 Seated pulley rows 4x6-10 DB row 4x6-10 BB shrugs 4x6-12 DB shrugs 4x6-10 Day 5 Shoulders and triceps DB shoulder press 4x6-10 CG bench press 5x5-10 Front raises 3x6-10 Tricep Pushdown 5x6-10 Military press Bar x failure Day 6 off Day 7 repeat Is this ok for mass?
	15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

05-27-2007, 10:38 PM	#3
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,236 Photos: 7	No, it is actually quite bad.
	fufu's 1337 Journal Your diet will set you free.

05-28-2007, 09:21 AM	#5
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,192 Photos: 16	Um....I'm not 15 I'm 13.
	15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

05-28-2007, 09:36 AM	#7
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,192 Photos: 16	man check my sign up date.It is august 2005.I was just turning 12 then.that means I joined like a day or two after my birthday. Then in august 2006 I turned 13.And august 2007 isnt here yet but then I will be 14.
	15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

05-28-2007, 09:43 AM	#9
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,783 Photos: 3	A push/leg/pull routine with a 4 day regime... Last edited by AKIRA : 05-28-2007 at 09:43 AM. Reason: Cuz my dick is bigger than KEFE's.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-27-2007, 10:46 PM	#4
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	How long have you been at IM? That is pretty horrible. And dont listen to kinkery. You have already got tons of sets on your leg day and he wants to add lunges and SLDL? Not a good idea. If your all natural and at 15 I sure would think you are, you dont need all of that shit.

05-28-2007, 09:38 AM	#8
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Don't worry kefe, i'm just winding you up.

05-28-2007, 09:46 AM	#10
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	^^^^^^ at the 'edit reason'.

05-28-2007, 09:57 AM	#11
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,192 Photos: 16	What about if I do Westside for skinny bastards?
	15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

05-28-2007, 10:48 AM	#13
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33
	You know, the Nazis had pieces of flair that they made the Jews wear.

05-28-2007, 10:53 AM	#14
KEFE *****Labs Elite Member** Join Date: Aug 2005 Location: in the gym Posts: 2,192 Photos: 16	Ok is this an ok workout for power? Monday Squats 90% x3 90% x3 95% x2 100% x1 Rest interval 3-5 minutes Deadlifts 80% x4 80% x4 85% x3 90% x2 Rest interval 3-5 minutes Leg curls 70% x10 70% x10 70% x10 70% x10 Rest interval 3-5 minutes Weighted crunches 4x10-12 rest interval 3-5 minutes Thursday Bench press 90% x3 90% x3 95% x2 100% x1 Rest interval 3-5 minutes Rows 70% x10 70% x10 70% x10 70% x10 Rest interval 3-5 minutes Shoulder press 90% x3 90% x3 95% x2 95% x2 Rest interval 3-5 minutes CG bench 90% x3 90% x3 95% x2 100% x1 Rest interval 3-5 minutes
	15 years old Bench 220x2 Squat max 260-280 Can't deadlift right now because of back pain from accutane. 162lbs 5'6

05-28-2007, 10:55 AM	#16
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	He's the strongest boy in the world. You may be bigger, but per pound, he has more power/strength
	You know, the Nazis had pieces of flair that they made the Jews wear.

05-28-2007, 10:58 AM	#18
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	Meh who knows All i know is that I saw a documentary on him, and when he was like, 6 he could bench more then most guys at the gym
	You know, the Nazis had pieces of flair that they made the Jews wear.

05-28-2007, 11:05 AM	#20
Hialeahchico Ur1nOnly Join Date: Mar 2007 Location: miami, FL Posts: 170 Photos: 4	I dont think its good for you to bulk at 13, I migth be wrong but its all on your diet you gotta eat if you wanna have mass.

05-28-2007, 01:22 PM	#23
crazy_enough IM lesbo extraordinaire Join Date: Nov 2004 Location: 3654322436751302 weeks out Posts: 2,423 Photos: 18	whatever u do...dont take kinkery's advice on ure routine for gawd's sake!!!
	Life is what you make of it, not what it makes you...TAKE CHARGE! http://www.boners.com/content/791433.1.jpg

05-28-2007, 04:32 PM	#25
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	Kefe - you ask the same question every 3 months 'is this workout ok?' what was wrong with the past 46 previous threads in response to your 'is my workout ok' threads?
	I love it when a plan comes together.

05-28-2007, 10:49 PM	#26
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	My head hurts for the second time!

05-30-2007, 02:10 PM	#27
Samo lift,eat,rest,lift!!! Join Date: Jan 2007 Posts: 117	Judging by your avatar, if that's not your Dad, you look as if you are doin alright........Read Cowpimps sticky on building a routine if you havent already, it's very informative.......