votum
Well-known member
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
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.
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.
--------------------------
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
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!
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
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.
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.
--------------------------
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
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!
.
Was supposed to go for 45 minutes but had to get back 
