Simple workout

[KEFE]

Ok i am making a simple workout to do for a couple of months

Workout A

Military press 5x5
Pulldowns 3x12
Cable rows 4x8
Calf raises 10x10
shrugs 3x20
Workout B

Bench press 5x5
Leg extensions 4x6
Barbell curls 5x5
CG bench4x6


Monday: Workout A - with abs 200 situps
Tuesday:Workout B
Wedensday- Abs 200 situps
Thursday Workout A
Friday Workout B- 200 situps
Sat-sun off

I am only drinking water atm and milk with my shakes but nothing other than that.I am trying to get an 8 pack.I have been working at getting the 8 pack for like 4 days and I only worked abs two days and I have the outline of the last 2 of 8.I might be able to get it by next week.I am trying to stay cut also.

 

[kenwood]

 

[MyK]

you know its pathetic when Kenwoods laugh at you!

 

[KEFE]

Kenwood is a nobody.

 

[MyK]

Kenwood is a nobody.

that will be in foremans sig in 5 mins!

 

[kenwood]

Kenwood is a nobody.

well you are a 12yr old queef that keeps posting workouts and when someone helps make you one you come back and post another one. wtf is wrong with you?

 

[vinceforheismen]

Kenwood is a nobody.

ur a nobody bitch. dont talk about him liek that he will poop on u.

 

[kenwood]

btw, that workout sucks.

 

[MyK]

well you are a 12yr old queef that keeps posting workouts and when someone helps make you one you come back and post another one. wtf is wrong with you?

you did the same damn thing!

 

[kenwood]

you did the same damn thing!

soo.. ..damn atleast i stuck wit one for 2years

 

[kenwood]

I am trying to get an 8 pack.I have been working at getting the 8 pack for like 4 days and I only worked abs two days and I have the outline of the last 2 of 8.I might be able to get it by next week.

point proven

 

[KEFE]

YOu keep posting retarted stuff- piont proven- immature

 

[MyK]

soo.. ..damn atleast i stuck wit one for 2years

you did it 8 months ago!

 

[dontsurfonmytur]

ur fucken 12 and ur caring about 8 packs and 6 packs, wow u need to live ur life kid. theres more to life than haaving 6% body fat.

 

[kenwood]

YOu keep posting retarted stuff- piont proven- immature

you can't make ur self have any 8-pack. thats genetic.

 

[kenwood]

you did it 8 months ago!

did what? yeah i posted workouts and shit. but i didnt change my routine. i've stuck with the same fucking push/legs/pull split for 2years. btw, this thread will be closed soon

 

[kenwood]

Read the stickies and let all the information sink into your little brain

 

[MyK]

did what? yeah i posted workouts and shit. but i didnt change my routine. i've stuck with the same fucking push/legs/pull split for 2years. btw, this thread will be closed soon

your concept of time is dispicable!

 

[kenwood]

your concept of time is dispicable!

stfu cuntlips

 

[MyK]

stfu cuntlips

 

[KEFE]

yes you can kenwood, thats just your excuse for being fat.

 

[kenwood]

yes you can kenwood, thats just your excuse for being fat.

yes i can what? stfu bitch. read the stickies. learn something and come back with a decent routine you twig. and EAT!! . get your diet together too.

 

[KEFE]

I dont want to have high bodyfat like you you penis headed queer

 

[PWGriffin]

kenwood should listen to kefe....after all he does look better. And is at least 4 years younger. Maybe 6 if we are on "kenwood time"

 

[kenwood]

kenwood should listen to kefe....after all he does look better. And is at least 4 years younger. Maybe 6 if we are on "kenwood time"

whats that suppose to mean?

 

[kenwood]

I dont want to have high bodyfat like you you penis headed queer

your an idiot. now you think clean bulking will get you a high bf what a fucking retard you are. why dont you just stop lifting weights and do what a normal 12yr old kid should do. maybe you should do squats and deadlifts. instead of doing half reps on bench. you pussy.

 

[Triple Threat]

why dont you just stop lifting weights and do what a normal 12yr old kid should do.

And that would be what? Drop out of school?

 

[kenwood]

And that would be what? Drop out of school?

yes i dropped out of public school. now i'm doing online courses.

 

[Triple Threat]

Better than nothing, I guess.

 

[min0 lee]

Are we having a little spat boys and girls?