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Votum takes on MrKleen's Warrior Routeen!

goonstopher said:
Everyone says this but its not that easy for everyone... Anyway... back to the topic at hand, if we talk women I go from being experienced in working out to a bumbling newb ha
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AMEN!

Tomahawk88 said:
Ya lets keep get back to things I actually know a little about like working out. Talking about women I might as well just put "Fail" in my sig lol.
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Me too man, I just get lucky sometimes :P

thundergod said:
If you're gonna die........die with your boots on!!!




I love you attitude Votum. Making the most out of bad situation and causing others to smile. :)
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I love you TG :)

Back to the workout!

Flat DB PRess:
W: 45x10 - 1: 80x8 - 2: 80x7 - 2A: 60x6 - 2B: 40x6

Bent over DB row:
W: 50x10 - 1: 100x8 - 2: 100x8 - 2A: 75x10 - 2B: 50x10

Standing Arnold Press:
W: 25x10 - 1: 45x8 - 2: 45x6 - 2A: 35x6 - 2B: 25x7

DB Drag Curl:
W: 20x10 - 1: 30x8 - 2: 30x7 - 2A: 25x5 - 2B: 20x3

Leg Press:
W: 200x10 - 1: 550x8 - 2: 550x8 - 2A: 400x10 - 2B: 300x15

Lunges:
W: 20x10 - 1: 60x6 - 2: 60x6 - 2A: 45x5 - 2B: 30x5


Trying to get my math correct with the -25% for the drops, so some of the drops are a little lower this week. It is no matter though because as you see all of the other shiz is up. I feel nuts as well. Working with the girls is increasing my intensity, because I have them watch my warmup, then send them off and put my headphones in and go. They only used like 10s and 20s for most workouts...so they were finishing while I was on set 1 or 2 still and ended up watching me. Works well, The single ones disposition is changing already, I was brooding today because my legs feel like hell from the running and heavier weights, and she kept asking me if I am alright. LOL. Good thing because from what I have heard from her it seems like she'd be crazy in bed...for example I was telling my crew (lol) about this time I had sex in a playplace, and she just went nuts, apparently its her dream.

Sorry for the chick talk, but heres why:

Talked to the SGM and my NCOIC tonight, asking about E5 slots. They told me they had a home for me and I said, "If you guys give me E5 I will stay for the rest of your tour too" So now I may be staying until June, which is no big deal..only 6 extra months and I will get a pay bump of about 450 bucks a month if they promote me. Plus the chance to get outside the wire more and get more medals is always nice. So I may be here awhile. And if I end up staying I will be attempting to start a mutual relationship with this girl :P
 
nice wo bro
 
Nice work, those deads are gonna be harder than usual because of the push press hits your legs and lower back harder than you think. On those pull overs drop back down to about 80 bring your feet in closer and sink your hips down really low before lowering the weight. It will force you to lighten the load but maximize the contraction and stretch. Make sure you take a BIG breath and hold it in while you slowly lower the weight so it really stretches out your ribcage pause for a second in the stretched position too then exhale as you pull it up and tighten your core as you do. With this exercise the little things and perfect form make a HUGE difference, more so than just weight on the lift. On your deads you can get some wraps or powder to help out. I am ordering some versa grips myself. I am not gonna be a power lifter so I will keep my hands nice as possible for the wife.
 
votum said:
AMEN!

Flat DB PRess:
W: 45x10 - 1: 80x8 - 2: 80x7 - 2A: 60x6 - 2B: 40x6

Bent over DB row:
W: 50x10 - 1: 100x8 - 2: 100x8 - 2A: 75x10 - 2B: 50x10

Standing Arnold Press:
W: 25x10 - 1: 45x8 - 2: 45x6 - 2A: 35x6 - 2B: 25x7

DB Drag Curl:
W: 20x10 - 1: 30x8 - 2: 30x7 - 2A: 25x5 - 2B: 20x3

Leg Press:
W: 200x10 - 1: 550x8 - 2: 550x8 - 2A: 400x10 - 2B: 300x15

Lunges:
W: 20x10 - 1: 60x6 - 2: 60x6 - 2A: 45x5 - 2B: 30x5
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You continue to piss me off Votum!!!! Everytime I bump it up I see you did as well. Keep rocking it!!!! You give me further cause to entertain going to the grey side and jump on a run of the Trifecta...
 
Thanks guys :D

last night was a 2 mile run in 19:47 --- lol legs are smoked
and 10 bleacher runs -- 50 steps maybe each?
 
Killerkanadia said:
****, my buddy just pinned E-6 in less than 4 years. I thought i was doin all right.
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haha yeah I saw that from time to time myself. Some of the E-6's that got promoted when I was in Command in GA had only been in 4 and that was their first duty assignment as well... not good if you ask me. They need to get some experience. A deployment, a 2nd PCS move... SOMETHING...
 
^ HTS, excellent :) We've been in commo blackout though so I couldnt get online, typing my updates now $$
 
14 SEP-



Chinups:
W: BWx10 - 1: +45x8 - 2: +45x7.5 - 2A: +35x5 - 2B: +25x5

Decline Bench Press:
W: 95x10 - 1: 185x8 - 2: 185x7.5 - 2A: 135x8 - 2B: 95x10

Wide Grip Upright Row:
W: 35x10 - 1: 85x6 - 2: 85x7 - 2A: 60x10 - 2B: 40x10

T-Cup:
W: 10x10 - 1: 25x8 - 2: 25x6 - 2A: 20x4 - 2B: 15x9

Squat:
W: 135x10 - 1: 225x8 - 2: 225x8 - 2A: 185x10 - 2B: 135x15

SLDL:
W: 95x10 - 1: 185x7 - 2: 185x6 - 2A: 150x4 - 2B: 115x5

-------------------------------------
15 SEP

Went to run 4 miles. Calves were pumped like crazy...and My legs were dead from all the running. MAde it 1.25 and had to stop

---------------------------------------
16SEP

Push Press:
W: 45x10 - 1: 125x6 - 2: 125x5 - 2A: 100x7 - 2B: 75x10

DB Pullover:
W: 50x10 - 1: 105x8 - 2: 105x5 - 2A: 75x5 - 2B: 50x8

Smith Incline:
W: 70x10 - 1: 150x8 - 2: 150x6 - 2A: 120x6 - 2B: 90x6

Close Grip Bench Press:
W: 45x10 - 1: 135x8 - 2: 135x8 - 2A: 115x6 - 2B: 95x6

Deadlift:
W: 135x10 - 1: 225x8 - 2: 225x8 - 2A: 175x8 - 2B: 135x12

Leg Extension:
W: 20x10 - 1: 65x8 - 2: 65x8 - 2A: 45x15 - 2B: 35x15


I found a bench with these little pegs underneath it to hold your feet, Im not sure if that ctually what they are for or not but it let me do the DB pullover with perfect form and keeping my body on the bench. Good stuff. Reaching some limits here and that is also good.

Also, was walking to chow with a group of people who were talking about everyones "walks" and the cute chick in the group said I had a muscle man walk, lol. My walk is slihtly confident, but not arrogant, and my arms are out to my side because my wings are getting huge, that is a direct quote $$

First compliment from a woman, good stuff right thur!
 
votum said:
Also, was walking to chow with a group of people who were talking about everyones "walks" and the cute chick in the group said I had a muscle man walk, lol. My walk is slihtly confident, but not arrogant, and my arms are out to my side because my wings are getting huge, that is a direct quote $$

First compliment from a woman, good stuff right thur!
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Surely not.
A Danish Viking King like yourself should have women kneeling at your feet!!

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votum said:
Also, was walking to chow with a group of people who were talking about everyones "walks" and the cute chick in the group said I had a muscle man walk, lol. My walk is slihtly confident, but not arrogant, and my arms are out to my side because my wings are getting huge, that is a direct quote $$

First compliment from a woman, good stuff right thur!
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You'll be hearing a lot more of that kind of stuff if you keep doing what you're doing!
 
votum said:
TG, not my first compliment :P First one about being muscular / huge ish $$ Means the works payin off
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I know. I was just fukkin' wid ya!! :lol:

Many more such compliments are on the way. :yup:
 
Great work in here Votum! Nice to hear you have the Muscle Guy walk. That means your legs are getting bigger! Of course your lats are but to have a muscle guy walk a mans legs have to look like they are fighting for room to pass one another. LOL The groin muscle must be touching on the inside of the leg. I have officially worn the hair off the inside of my thighs now from rubbing together when I walk. Damn good sign of balance my man! Far to many railroad spike guys out there. Wide on top and taper down to a point....
 
By the way got my PCT log up here
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Last few lift days, sorry for the absence, actually have work to do over here lol.44
18sep ---------------------------------------------------

Flat DB PRess:
W: 45x10 - 1: 85x - 2: 85x5.5 - 2A: 65x4 - 2B: 45x7

Bent over DB row:
W: 50x10 - 1: 110x8 - 2: 110x8 - 2A: 80x6 - 2B: 60x10

Standing Arnold Press:
W: 25x10 - 1: 50x8 - 2: 50x6 - 2A: 40x5 - 2B: 30x

DB Drag Curl:
W: 20x10 - 1: 35x8 - 2: 35x6 - 2A: 30x5 - 2B: 25x3

Leg Press:
W: 200x10 - 1: 600x8 - 2: 600x6 - 2A: 450x10 - 2B: 300x20

Lunges:
W: 20x10 - 1: 60x6 - 2: 60x6 - 2A: 45x6 - 2B: 30x6

21sep ---------------------------------------------------

Chinups:
W: BWx10 - 1: +50x8 - 2: +50x6 - 2A: +40x5 - 2B: +30x3.5

Decline Bench Press:
W: 95x10 - 1: 195x8 - 2: 195x6 - 2A: 145x7 - 2B: 95x15

Wide Grip Upright Row:
W: 45x10 - 1: 90x6 - 2: 90x6 - 2A: 70x7 - 2B: 50x8

T-Cup:
W: 10x10 - 1: 25x6 - 2: 25x6 - 2A: 20x7 - 2B: 15x4

Squat:
W: 135x10 - 1: 245x8 - 2: 245x6 - 2A: 200x5 - 2B: 150x8

SLDL:
W: 95x10 - 1: 185x7 - 2: 185x5 - 2A: 150x8 - 2B: 115x10


Now, I took a few rest days. One of them I went to the pool, which kicks ass. My rest was - I swam a couple laps, I treaded some water, then I played catch with a volleyball in the deep end for about an hour. So I was treading water for close to an hour...I tried to go to the gym after that...some guy spotted the 85s to the start position...and I got two reps and quit lol. Swimming is tough. Another day I actually rested...walked around the track several times and stretched for an hour. And the other MIA day I ran 2 miles slightly hard, 15 something was my time, then ran 10 sets of bleachers and stretched.

Been stretching every day with this chick, damn does that stuff hurt, but I can already touch my toes, and stretching should make me faster lol.

And Kleen, I didn't even think of the legs being the reason for that walk! I tbhought it was the lats, but now I realize I do sway side to side a bit because I am naturally keeping my legs from rubbing eachother lol.
 
hey V are the stadium stair still next to the pool??? I used to run those all the time in the evening when it was cooler out. Then run a few laps, but then back at the stair again.
 
Man I wanna go do some wind sprints now or something... Great thanks! I am not going to be doing any of that nonsense until post PCT. I need extra recovery right now to keep my precious muscle. Only doing casual walks for cardio for this week, maybe even next week. Preserve muscle is number one goal right now. Hitting it hard and leaving it rest until next time around.
 
MrKleen73 said:
Man I wanna go do some wind sprints now or something... Great thanks! I am not going to be doing any of that nonsense until post PCT. I need extra recovery right now to keep my precious muscle. Only doing casual walks for cardio for this week, maybe even next week. Preserve muscle is number one goal right now. Hitting it hard and leaving it rest until next time around.
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Now that my walk to work and the gym is 50 minutes (fast walk), I am despensing with any extra cardio once I reach 10 hours walking per week which is 12 trips out of a possible 16. No other cardio is good motivation to hit that number. If I am short then I do 75% X time short on the eliptical..
 
Tomahawk88 said:
Dont lie u know u werent working u were hanging out with those girls lol.
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Psh, rest days are more restful with ladies around :D Just hit the full body massage zone with the one chick, she sounds like a freak buahaha

Army Guy said:
hey V are the stadium stair still next to the pool??? I used to run those all the time in the evening when it was cooler out. Then run a few laps, but then back at the stair again.
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Yep, and man I wish that pool was open 24/7 :( I have been running up the normal steps and down the big ones. They are very nice, I need to do laps alongside though, bet it feels nice to run on flat ground after running a few laps of stairs o.0

DreamWeaver said:
Now that my walk to work and the gym is 50 minutes (fast walk), I am despensing with any extra cardio once I reach 10 hours walking per week which is 12 trips out of a possible 16. No other cardio is good motivation to hit that number. If I am short then I do 75% X time short on the eliptical..
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I wish I could kill cardio, stupid PT test lol.

Killerkanadia said:
You seem like a busy man now votum.

Get your ass in my log, so you can laugh at my numbers lol.
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Yeah much more stuff to do in Balad than in Baghdad thats for darn sure.

BTW Super DMZ showed up. Looking forward to it
 
MrKleen73 said:
Man I wanna go do some wind sprints now or something... Great thanks! I am not going to be doing any of that nonsense until post PCT. I need extra recovery right now to keep my precious muscle. Only doing casual walks for cardio for this week, maybe even next week. Preserve muscle is number one goal right now. Hitting it hard and leaving it rest until next time around.
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:D I have been trying to up my running a little bit, still not sure if I am supposed to be doing cardio during your phase 1, but it sure helps with the leaning out bit.

Will I be getting enough sets in on the phase 2 for super dmz run? Going to do a 3 week break, 1 week straight rest (going to swim and do BW stuff) and 2 weeks doing some other routine to shake me up a bit before coming back
 
^ BAHAHA Thanks guys :D I just love it over here, free food trumps everything else lol.

Last 2 workouts:


23SEP--------------------------------------------------
Push Press:
W: 45x10 - 1: 125x6.5 - 2: 125x6.5 - 2A: 100x10 - 2B: 75x10

DB Pullover:
W: 50x10 - 1: 105x6 - 2: 105x6 - 2A: 75x10 - 2B: 50x15

Smith Incline:
W: 70x10 - 1: 150x8 - 2: 150x7 - 2A: 120x5 - 2B: 90x6

Close Grip Bench Press:
W: 45x10 - 1: 140x5 - 2: 140x5 - 2A: 115x6 - 2B: 95x8

Deadlift:
W: 135x10 - 1: 235x8 - 2: 235x8 - 2A: 185x10 - 2B: 135x15

Leg Extension:
W: 20x10 - 1: 70x8 - 2: 70x8 - 2A: 50x9 - 2B: 30x15

25sep ---------------------------------------------------

Flat DB PRess:
W: 50x10 - 1: 85x8 - 2: 85x7.5 - 2A: 65x3 - 2B: 50X8

Bent over DB row:
W: 50x10 - 1: 115x8 - 2: 115x8 - 2A: 80x10 - 2B: 60x10

Standing Arnold Press:
W: 25x10 - 1: 50x8 - 2: 50x6 - 2A: 40x5 - 2B: 30x5

DB Drag Curl:
W: 20x10 - 1: 35x8 - 2: 35x6 - 2A: 30x2 - 2B: 25x2

Leg Press:
W: 200x10 - 1: 620x8 - 2: 620x8 - 2A: 450x10 - 2B: 300x21

Lunges:
W: 20x10 - 1: 60x8 - 2: 60x6 - 2A: 45x6 - 2B: 30x7

Almost done with the M1d. I always forget the MMv3 so I have a lot left, will probably end up saving it for something, or just taking it as a pre-wo lol.

Last nights WO was the first of week 6. I think I have made some very decent strength gains. My scheduling hasnt been awesome so my caloric intake is a little low, my weight has stayed at about 175 but I have the 6pack going on a little better. Also damn proud of myself for getting the 85lb dbs up on the press....Pretty sure I can crush my oldbench PR of 200x1 lol.
 
Killerkanadia said:
Good workout my man, i bet you could push for bigger deadlifts though.

What do you think your DL max is brah?
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360 probably. I was doing heavier deads but they weren't progressing much, so I decided to knock it back some (100lbs) and make the reps count. I am doing super slow focused reps now, grip was always an issue before, now I am just ghetto rigging my wrist wraps into straps. Versa-gripps are on the way now, sick of ruining gloves lol.

Trying to have my squat/deads/presses all with perfect form so I can be proud of that before my numbers get to big to fix the form o.0
 
For a second there I though both days were combined into one super routine and i almost shat myself.

Then I realized it was two equally bad ass workouts and still shat myself on how well your are tearing it up lol

Great work buddy!
 
votum said:
...Trying to have my squat/deads/presses all with perfect form so I can be proud of that before my numbers get to big to fix the form o.0
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Good idea. I hate when I see guys all proud of themselves b/c they put up big numbers...and then they have awful form :thinking:
 
stxnas said:
Good idea. I hate when I see guys all proud of themselves b/c they put up big numbers...and then they have awful form :thinking:
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What about those of us that put up mediocure (at best) numbers while maintaining aweful form? :thinking:
 
EMARTIN said:
What about those of us that put up mediocure (at best) numbers while maintaining aweful form? :thinking:
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I meant those OTHER GUYS... Not me. I have the stricktest of form and curl Sherman tanks don't ya know!!!! Ya, thats that I was say'n...
 
EMARTIN said:
I meant those OTHER GUYS... Not me. I have the stricktest of form and curl Sherman tanks don't ya know!!!! Ya, thats that I was say'n...
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i need this kind of form and strength...im going to go live in my gym till i attain such feets of strength...nothing less will satisfy me
 
^ LOL :D

Sorry for the lack of me being around :( I am on my last day of M1D...been slacking on the MMv3 and always forget to take it lol. I am seriously considering going straight into superdmz because I found out I am going home in November...like 90% sure of it lol.



------------------------------------------------------28sep

Chinups:
W: BWx10 - 1: +50x8 - 2: +50x6 - 2A: +40x7 - 2B: +30x5

Decline Bench Press:
W: 95x10 - 1: 205x6 - 2: 205x4 - 2A: 155x6 - 2B: 115x10

Wide Grip Upright Row:
W: 35x10 - 1: 90x6 - 2: 90x6 - 2A: 70x6 - 2B: 50x10

T-Cup:
W: 10x10 - 1: 25x8 - 2: 25x6 - 2A: 20x5 - 2B: 15x4

Squat:
W: 135x10 - 1: 255x6 - 2: 255x8 - 2A: 195x7 - 2B: 135x8

SLDL:
W: 95x10 - 1: 185x4 - my grip epically failed :(
 
I'll keep my fingers crossed for you for an epic return in November!
 
oh btw chick who I was giving and receiving full body massages from is getting married to a guy she knows in the states, shes known him for a week, so its safe to say she is a complete moron lol.
 
LOL Awesome! Just remind her it ain't cheatin until she says I do... LOL Tell her you will be her bachelor party.
 
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