WHAT WHAT WHAT?!?!?!?!?!?!?!?!
Yeah, I am back from leave and ready to smash some metaphorical faces!
MrKleen was kind enough to send my his custom made warrior workout. And while reading it I was thinking to myself, "That doesn't seem so bad" After completing day 1 I have changed my stance to, "Kleen is a Genius" Because my ass is seriously kicked. Anyway, anyone who has followed my logs knows how this is, I should be moving to a new base with younger people on it, so I may get into some shenanigans while in Iraq still this time. We shall see :P
There is no goal for this routine, it is going to kick my ass and make me look hotter and lift heavier, which is the constant goal in my mind when working out and when not working out.
My Diet in a nutshell:
Meal 1: Either 6 eggs or a ham/cheese/pepper omellette with apple oatmeal and fruit with some cottage cheese mixed in there, as well as PB in the oatmeal, and 2x v8 + 1 litre water. Roughly 1K cals
Meal 2: All wheat wrap, 2 slices provolone, 2 slices AMURRICAN!, some mustard, 2 slices roast beef, 4 slices ham. 1K Cals.
Meal 3: Whatever the leanest meat is, x2. 2 servings rice, brocolli if they hav it, and 2 v8 and 1 liter water. Roughly 700 cals?
Meal 4: Same sandwich as meal 2, 1K cals.
Meal 5: I sometimes skip this meal, or eat some crap like chips or something instead. When I eat it is the identical to meal 3. About 700 cals.
300G Protein, probably slightly higher, as I'm not counting my protein I drink.
200G Carbohydrates, maybe slightly higher, only carbs come from rice and oatmeal though. I don't count fruit/veg carbs, negligible anyway.
50-100G Fat, only fat intake is from PB and the inherent fat in the red meat.
ACV (Ran out of my home bottle so I need some more)
Pre-wo of the month, currently vasocharge
Lipo Burn sometimes
Slin-Sane/P-Slin/Recompadrol whichever I have
Green tea extract...need a scale so I dont kill myself taking it
Random other crap such as:
more randoms etc.
Wakeup: 2x M-1D, 1x MMv3, Pre-WO, BCAAs
After Gym: Protein/cissus, fish oil, optimen
~10AM: 1x MMv3, maybe some fish oil
Lunch: 2x M-1D, fish oil
~4PM: 1x MMv3, maybe fish oil
Dinner: Maybe fish oil
Before Bed: 1x MMv3, 2x M-1D, other randoms
I pop fish oil slightly randomly throughout the day with food, so no real schedule there. Maybe take 10-14G per day.
I randomly take swigs of ACV also.
The random list is really fairly large but I dont keep track of it, most of it is various herbs from NOW that are cheap and scientifically proven to do something. But if I run out I normally forget to buy again type stuff.
And now, the workout!
OK check it, the basic theory behind this workout is: full body 3x a week, strip sets (drop sets) to failure, heavy weights, motivation.
You basically do X amount of exercises, 1 warmup, 2 work sets, and then 2 drop sets dropping about 20-25% of the weight for each until failure. Rest one minute between sets, except the drop sets (which I forgot, but figured since they were to failure that I wouldn't rest, will have to look at the write-up Kleen sent) Oh yeah weight intensity is 6-8 reps, so heavy weights. This first week is just getting back in the flow, after not working out seriously for about 3 weeks (vacation and crappy hotel gyms)
Here she is, in this format
Warmup set --- working set 1 --- working set 2 - drop set 1 - drop set 2
Of course I did random rotator cuff stuff for 10 minutes or so before hand, I always do now. Obviously the DB weights are per hand.
FLAT DB BENCH:
W: 40x8 --- Set 1: 60x8 --- Set 2: 60x7 - Drop 1: 45x5 - Drop 2: 30x15
BENT OVER DB ROW:
W: 50x5 --- Set 1: 70x8 --- Set 2: 70x8 - Drop 1: 50x5 - Drop 2: 30x15
STANDING ARNOLD PRESS:
W: 25x5 --- Set 1: 35x8 --- Set 2: 35x6 - Drop 1: 25x5 - Drop 2: 15x8
DB DRAG CURLS:
W: 20x5 --- Set 1: 25x8 --- Set 2: 25x6 - Drop 1: 15x5 - Drop 2: 12x8
W: 180x5 --- Set 1: 270x8 --- Set 2: 270x8 - Drop 1: 180x10 - Drop 2: 90x15
W: 17x6 --- Set 1: 44x6 --- Set 2: 44x6 - Drop 1: 26x6 - Drop 2: 17x6
-Lunges were done with KG kettlebells (converted), and 2 lunges (1 each leg) is 1 rep
That's it for today, I typed this whole damn thing up at work where all my sexy photos are stored, and lo and behold the internet crashed and I lost the whole thing. This is a fairly accurate recreation though, which I will paste into a word doc before I click submit, because if it doesnt go through I just wont make a log lol. Lots of typing for this initial post o.O
In addition to the routine above I randomly do sets of pushups ranging from 20-50 throughout the day, same with situps, I also do pullups on the door frame every time I go to piss, with the hopes that a hot woman who is lost (only old officers work in my building) will walk by and swoon.
FYI I love you guys!
"I am NOT an alcoholic. Alcoholics have a drinking problem. I ain't got no problem drinking!!"
-My Best Friend
In for the piss ups LMAO
In on it...
I need to get Kleen to send me a copy of that work out... Getting bored with the 5x5 and need to get MOTIVATED with a change up.
Vikings? Legendary Thread? Hot Chicks? F- the log, this thread already has everything!
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
you stole my Viking
Eat clean, piss dirty
<Insert semi-witty comment here to let everybody know that I subbed>
RcB Since 09-06-2011 20:55 EST, Post 49
You have my attention, now I expect you to live up to that legendary thread you sew your uniform with .
If my direct and cynical approach bothers you, just ignore it. I'm just saying what you need to hear ;).
Subbarooni bro... I draw the line at strippers
Working on living
Subbed. This is the real deal! I'm doing second phase. I have a partner which is perfect as I timed his sets and they are 50-55 seconds.. On drop sets I sometimes start on the 2nd drop to keep moving. I love the low DOMS as well, the cardio effect, the fact it forces you to push beyond your limits and call upon the inner beast..I dont leave the gym w/o feeling I earned this one!
Do your thing Votum, subbed!
This looks intense. May have to try this one out. Only 2 working sets then only 2 drops?