Votum takes on MrKleen's Warrior Routeen!

votum

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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.

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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.

Rough Macro:
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.
------------------------

My Supplements:
------------------------

MMv3
M-1D
Opti-Men
Fish oil
BCAAs
Bulk cissus
Nutrapro
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:
Resveratrol
Gaba
Flax
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.

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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
EXERCISE:
Warmup set --- working set 1 --- working set 2 - drop set 1 - drop set 2
Day 1:

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

LEG PRESS:
W: 180x5 --- Set 1: 270x8 --- Set 2: 270x8 - Drop 1: 180x10 - Drop 2: 90x15

LUNGES:
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!
 

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ex-tightend83

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Yo!
 

EMARTIN

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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.

DO WORK!
 
thundergod

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SilentBob187

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Vikings? Legendary Thread? Hot Chicks? F- the log, this thread already has everything!

Subbed.
 
edwitt

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subbed

you stole my Viking :)
 

stxnas

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<Insert semi-witty comment here to let everybody know that I subbed>

/post

:D
 
oufinny

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You have my attention, now I expect you to live up to that legendary thread you sew your uniform with ;).
 
funkd0c

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Subbarooni bro... I draw the line at strippers :lol:
 
FlexW99

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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!
 
JoHNnyNuTZ

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This looks intense. May have to try this one out. Only 2 working sets then only 2 drops?
 

ex-tightend83

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votum

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subbed bro
WOOT

In for the piss ups LMAO
Funny thing is, I typed pissups and had to correct it :D

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.

DO WORK!
Shoot him a PM :)

FYI......We love you too!! :You_Rock_Emoticon:

Oh....and subbed. :veryhappy:
BUAHAHAHAHA

Vikings? Legendary Thread? Hot Chicks? F- the log, this thread already has everything!

Subbed.
BUT, we need to add MOAR!

subbed

you stole my Viking :)
I know, I am going to post it everywhere lol

<Insert semi-witty comment here to let everybody know that I subbed>

/post

:D
Welcome!

You have my attention, now I expect you to live up to that legendary thread you sew your uniform with ;).
Oh I will!

Subbed!!!
Subbarooni bro... I draw the line at strippers :lol:
Well...if there are any real life females in this thread...they will be hookers, because I don't know where to find strippers here :bigok:

WIN

subbed!!!
Welcome mate!

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!
I was busted today...tomorrow is a run, my legs will be sore for the next day hehe. I agree though, walking home from the gym I was feeling like crap, but right now DOMS is super mild, but I can feel the burn of a worked muscle

This looks intense. May have to try this one out. Only 2 working sets then only 2 drops?
2 drops to failure o_O I don't know if you are supposed to rest, I forgot and just decided not too :D
 
JoHNnyNuTZ

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2 drops to failure o_O I don't know if you are supposed to rest, I forgot and just decided not too


OUCH!!!!!!!!!!!!!!!!!!
 
SouthernCharm

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This is gonna be a fun ride! kill it bro! and good luck!
 
NCAA68

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John Smeton

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I am in.

I think there needs to be a specific goal with this log and more broad then get stronger. Thats a good good , if you set a more specific one psychologically it causes a person to be more exact...

examples...
gain 5 lbs in the next 6 weeks
add 25 lbs on the deadlift in the next 6 weeks
etc I am sure you can design more goals to meet your most important body needs
 
GoHardOrGoHme

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Im in dis thread!!! Let the madness begin!
 
MrKleen73

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DOMS will be minor but there. NO REST ON DROP SETS strip the weight and go!!!!
 
votum

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Day 2

Ran out of time LOL

2.5 Mile run ~ 20 minutes (forgot my watch in Amurica)

Stretching

Steamy Shower

I woke up late :( Was supposed to go for 45 minutes but had to get back :( I'll make up for it on my third run day.


My abs are going well, Im too pale to see them good though, but they aree definitely there!
 

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votum

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buahaha

I have 2 bottles of 135 tabs mmv3 and 1 bottle 135 caps of M1D o.0

I think they sent me the wrong MMv3, because I remember buying two bottles so I could run it the same amount of time as the M1D....now what do I do o.0
 
DreamWeaver

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The routine looks similar to HST with drop sets.... I guess it's a 2 day split as well which is also different.
 
thundergod

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Group hug in the shower tonight! SUPER homo...
Don't anyone drop their soap. PLEASE!! I'm on Cialis and injectable Test-Cypionate. :hump::toofunny:
 
JoHNnyNuTZ

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Don't anyone drop their soap. PLEASE!! I'm on Cialis and injectable Test-Cypionate. :hump::toofunny:
THIS RIGHT HERE!!!!!!!!!!!!!!!!!!!!!BWAHAHAHAHHAHA:stooges:
 
thundergod

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buahaha

I have 2 bottles of 135 tabs mmv3 and 1 bottle 135 caps of M1D o.0

I think they sent me the wrong MMv3, because I remember buying two bottles so I could run it the same amount of time as the M1D....now what do I do o.0
What do you mean by the "wrong MMV3"? The wrong size/count?

Run some extra MMV3 before your workouts. It gives one Heluva pre-workout kick!!

 
votum

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What do you mean by the "wrong MMV3"? The wrong size/count?

Run some extra MMV3 before your workouts. It gives one Heluva pre-workout kick!!

I dunno, I bought 2bottles for a reason, I know that but I dont remember why lol. All I know is I have 2x135 MMv3 and 1x135 M1D o_O

Oh well :D Can I chew the mmv3 it takes so long to dissolve o_O
 
votum

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The routine looks similar to HST with drop sets.... I guess it's a 2 day split as well which is also different.
It's 3x full body, and all three workouts are different. Heres a copy/paste of the 3 weight days

WW1: 2 work sets to Form Failure 6-8 reps, second set is a double SSUF (Strip Set until Failure)
Flat DB Bench Press
Bent Over DB Row,
Standing Arnold Presses (elbows should be back a little at end of movement and hands wider than shoulders to keep tension)
DB Drag Curls
Leg Press
Lunges

WW2: 2 work sets to Form Failure 6-8 reps, second set is a double SSUF
Chin Ups
Decline Bench
Wide Grip Upright Rows
T-Cups
Squats
Stiff Leg Deads

WW3: 2 work sets to Form Failure 6-8 reps, second set is a double SSUF
Push Press
DB Pull Over
Smith Incline Bench
Reverse or Close Grip Bench Press
Dead Lifts
Leg Ext
Also, WTF is a T-Cup so I know how to do it in the morning lmao!
 
Killerkanadia

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buahaha

I have 2 bottles of 135 tabs mmv3 and 1 bottle 135 caps of M1D o.0

I think they sent me the wrong MMv3, because I remember buying two bottles so I could run it the same amount of time as the M1D....now what do I do o.0
Obviously order another bottle of M1-D so you can run both at 6 tabs a day for 45 days.

Btw, looks like a piss bottle in the reflection of your mirror lol.
 
votum

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I am in.

I think there needs to be a specific goal with this log and more broad then get stronger. Thats a good good , if you set a more specific one psychologically it causes a person to be more exact...

examples...
gain 5 lbs in the next 6 weeks
add 25 lbs on the deadlift in the next 6 weeks
etc I am sure you can design more goals to meet your most important body needs
Hm. You have a point John! OK, lets say this then:

By December: 200 pounds. I am floating around 180 for the entire summer, and it has to be because of the heat. I think when it cools down, and 130 to 70 is cool let me tell you, I will start putting on some pounds. Maybe 190 is more realistic.

And second goal:
While putting that weight on, get faster on my 2 mile run. This is the warrior workout, and focuses on cardio as well, because warriors have to run into battle, and keep going when her stamina is depleted. ;)

This is going to be a LONG MMv3/M1D log now because Kanadia thought it would be a cool idea, so now I have 2x135 pills of each, and will run it until its gone, then will possibly run asteroid stack as PCT followed by a pink magic bottle or two. Have to do USP good and log those anyway (won that PM contest a while back) don't have to but I said I would.:deal:

DOMS will be minor but there. NO REST ON DROP SETS strip the weight and go!!!!
DOMS is hell in my quads atm. Pounded a bunch of pills, hghpro and a bunch of BCAA, BTW has anyone used genomyx recovery before? Its sort of aminos, but with other stuff (not glutamine)
 
MrKleen73

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buahaha

I have 2 bottles of 135 tabs mmv3 and 1 bottle 135 caps of M1D o.0

I think they sent me the wrong MMv3, because I remember buying two bottles so I could run it the same amount of time as the M1D....now what do I do o.0
Double up on the MMV3 and dose the M1D as usual is what I would do or run longer and get another M1D.
The routine looks similar to HST with drop sets.... I guess it's a 2 day split as well which is also different.
Somewhat. However it is until failure on the works sets where HST recommends you not go to failure. The weight progression is also rep range oriented. You get to 8 reps on both work sets it is time to move up to a weight that brings you back to 5,6 reps, and then work back up before increasing weight.
Oh well :D Can I chew the mmv3 it takes so long to dissolve o_O
NO DO NOT CHEW THEM. The point of them being sub-lingual is that the active ingredients are not destroyed by the stomach acids. Chewing and swallowing negates the reason it is sub-lingual and will definitely reduce your results due to less of the active ingredients getting into your system.
Hm. You have a point John! OK, lets say this then:

By December: 200 pounds. I am floating around 180 for the entire summer, and it has to be because of the heat. I think when it cools down, and 130 to 70 is cool let me tell you, I will start putting on some pounds. Maybe 190 is more realistic.

And second goal:
While putting that weight on, get faster on my 2 mile run. This is the warrior workout, and focuses on cardio as well, because warriors have to run into battle, and keep going when her stamina is depleted. ;)

This is going to be a LONG MMv3/M1D log now because Kanadia thought it would be a cool idea, so now I have 2x135 pills of each, and will run it until its gone, then will possibly run asteroid stack as PCT followed by a pink magic bottle or two. Have to do USP good and log those anyway (won that PM contest a while back) don't have to but I said I would.:deal:



DOMS is hell in my quads atm. Pounded a bunch of pills, hghpro and a bunch of BCAA, BTW has anyone used genomyx recovery before? Its sort of aminos, but with other stuff (not glutamine)
Yeah I should have said they will be minor after your body gets used to clearing the lactic acid from short rest periods and drops sets with no rest.
 
FlexW99

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Workout 1, phase 2 is just brutal...We've done this 3 times and my partner has come close to tossin his cookies in all 3 occasions..Just did it today and can tell I shocked my CNS. Just awesome..
 
SilentBob187

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edwitt

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Workout 1, phase 2 is just brutal...We've done this 3 times and my partner has come close to tossin his cookies in all 3 occasions..Just did it today and can tell I shocked my CNS. Just awesome..
Nice.... sounds ****ing brutal too.....

Love the work ethic bro,

Killing it in here :)
 
John Smeton

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Hm. You have a point John! OK, lets say this then:

By December: 200 pounds. I am floating around 180 for the entire summer, and it has to be because of the heat. I think when it cools down, and 130 to 70 is cool let me tell you, I will start putting on some pounds. Maybe 190 is more realistic.

And second goal:
While putting that weight on, get faster on my 2 mile run. This is the warrior workout, and focuses on cardio as well, because warriors have to run into battle, and keep going when her stamina is depleted. ;)
20 lbs is a lot of weight by December. Bodybuilding takes patience. A lot of guys I see start pounding calories and it works at first, then they don't control the body fat and keep the calories too high and put on fat and have to diet it off. I have been there, much better to stay within 11-13 % than get up to 16-18 %. sure you'll be heavier and move more weight but the dieting takes months to get off, much better to not let body fat get above 13 %. Other people that have been there and back will tell you the same.

Keep up the good work my man.
 
votum

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20 lbs is a lot of weight by December. Bodybuilding takes patience. A lot of guys I see start pounding calories and it works at first, then they don't control the body fat and keep the calories too high and put on fat and have to diet it off. I have been there, much better to stay within 11-13 % then get up to 16-18 %. sure you'll be heavier and move more weight but the dieting takes months to get off, much better to not let body fat get above 13 %. Other people that have been there and back will tell you the same.

Keep up the good work my man.
My cals will not change :) I am confident that 4k cal a day is plenty to gain weight when conditions (temp) improves. Honestly it may be a little high. BF seems to be about 12% now. Need to buy a caliper for sure though. Yeah I think if I hit 200 I will be a little beefcake, 190 seems reasonable though.
 

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