Kris' Warrior Journal

WannaBeModel · 08-15-2005, 07:10 AM

Hello all -

I have another journal on this thread located here. I've decided to start a new journal for a number of reasons, mainly because I have a new focus and would like my journal to reflect that. Currently, my stats are:

Height: 5'7''
Weight: 150 lbs
Waist: 28.5''
Left bicep: 12.5''
Right bicep: 12.5''
Left thigh: 24.5''
Right thigh: 24.5''

My current goals, in no particular order, are:

1. Widen lats
2. Increase bicep size
3. Increase tricep size
4. Increase delt size
5. Increase calf size
6. Increase strength
7. Decrease bodyfat

I enjoyed my last training routine and will start it again. I gained a good bit of mass and strength on it and want to go for it again in hopes of gaining more mass and more strength. It looks like this:

Deadlift Day - Primary and secondary swapped each week
Deadlift (primary)
Stiff legged deadlift (secondary)
Glute-ham raise
Reverse hyper

Bench Day - Rotated each week
BB bench press
Incline DB press
Cable crossover
Dip
Skullcrusher

OR

Incline BB press
BB bench press
Cable crossover
Dip
Skullcruser

OR

Incline BB press
Decline DB press
Incline DB flye
Dip
Skullcrusher

OR

BB bench press
Decline DB press
Incline DB flye
Dip
Skullcrusher

Squat Day - primary and secondary swapped each week
Squat (primary)
Leg press (secondary)
Lunge/Split squat
Standing calf raise

Back/Bis/Shoulders - primary and secondary swapped each week
Assisted pullup/Lat pull (primary)
BB row/T-bar Row (secondary)
Overhead DB press
Rear delt flye
BB curl
DB preacher curl

Cardio will be three times a week at varying intensities. One or two days of HIIT or fartleks and another day of moderate, steady state cardio. Although cardiovascular endurance is not one of my major goals, I do want to increase my ability.

I'll cycle my calories a bit again. I feel like I gained some fat while keeping them at 2000/day, so I'll cycle them for a while then hold them at 1800 and slowly raise them to 2000 until I am gaining mass and not gaining fat.

My supplements are currently a multivitamin, fish oil, whey and micellear protein, and L-Carnatine. I may add green tea capsules to my arsenal soon.

WannaBeModel · 08-15-2005, 07:23 AM

Deadlift Day

Meal 1: 1 cup fiber one, 3 cups skim milk, 6 strawberries, multivitamin
Meal 2: 4 oz ground turkey, 1 tsp olive oil, mushrooms, onions, fish oil
Meal 3: 4 oz ground turkey, 1 tsp olive oil, mushrooms, onions, fish oil
Meal 4: 1 cup oats, 1 scoop whey

Deadlift Workout

Meal 5: 1 cup oats, 1 scoop whey
Meal 6: 1 whole egg, 4 egg whites, 1 oz fat free cheese

Calories Eaten Today
source grams cals %total
Total: 1787
Fat: 39 349 21%
Sat: 9 80 5%
Poly: 10 89 5%
Mono: 15 133 8%
Carbs: 202 620 37%
Fiber: 47 0 0%
Protein: 179 718 43%
Alcohol: 0 0 0%

arose70 · 08-15-2005, 07:33 AM

Wooo hooo!!!! Yay! I was looking for your post as always bright and early

Glad to see you back in action with your journal!!! Looking good...I think that you, me, and Sunny all have VERY similar measurements!!! Do you mind me asking your butt measurement? Sorry, I just think your pics were so awesome---I use you and Sunny as a lot of motivation for me because you both look so great and have similar measurements to me! Although I know I have a much higher bf% than you both

...Not for long! Have a great day Kris!!!

Boots · 08-15-2005, 07:41 AM

Hey Kris
Glad to see your journal this morning your workouts routines look fantastic! You really have it together. best of luck your new goals and new journal.

Megin · 08-15-2005, 09:33 AM

YEY!!!!!!!!!!!!!!!

A sight for sore eyes...You have made a very happy camper over here.!!The journal was muchly missed (I know, it was only a few days)

Split looks good...as always
Great goals- very realistic

Hey Kris- News flash...
YOUR BICEPS ARE GROWING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
(keep watering those puppies)

vanessa40 · 08-15-2005, 10:05 AM

Good luck on your new goals..your workouts look great..

Vanessa

**StlBarbie** · 08-15-2005, 01:56 PM

Well it's about time you started a WARRIOR JOURNAL!!!!! It is so........YOU!!! Welcome back Warrior and btw ... did someone mention pics yet?????

Hibiscus09 · 08-15-2005, 04:15 PM

Hi Kris!! Looks like you're off to a great start! I'll be sure to cheer you on along the way!

sherdi · 08-15-2005, 04:20 PM

Fantastic you are starting a Warrior thread! I am with Powells we def. need pics to start the journal

Great workout split and excellent goals, I am more than confident that you can do this! I agree that 1800 calories is a good way to start I have been unintentionally cycling my calories a bit lately (between about 1700-2000) and it seems to be working for me. I really look forward to reading your progress and getting great tips from you!

KiwiNovice · 08-15-2005, 06:12 PM

Hi ... I used to follow your other journal and wanted to let you know I'm impressed by some of the weights you pushed, e.g. 400lbs on leg press and also your Fartlek sessions so am looking forward to following this journal too. Your training split looks good. Anyways just wanted to wish you the best of luck on adding mass and achieving your goals.

WannaBeModel · 08-15-2005, 07:23 PM

Deadlift Day

Conventional Deadlift

warmup set: 45 lbsx 12 reps
warmup set: 115 lbs x 10 reps
working set: 155 lbs x 8 reps
working set: 165 lbs x 8 reps
working set: 175 lbs x 8 reps
working set: 185 lbs x 8 reps

SLDL

warmup set: 45 lbs x 12 reps
warmup set: 115 lbs x 10 reps
working set: 135 lbs x 8 reps
working set: 145 lbs x 8 reps
working set: 155 lbs x 8 reps

Weighted Hyper

working set: 45 lbs x 12 reps
working set: 45 lbs x 12 reps
working set: 45 lbs x 12 reps

Glute-Ham Raise

working set: 12 reps
working set: 12 reps
working set: 12 reps

Just for fun, I decided to see if I could get 200 lbs off the ground on the conventional deadlift and I did! My week off helped with strength increases. The noted numbers are my personal bests and they all need to be increased next workout. This was a really good one, too...I was very happy with this!

WannaBeModel · 08-15-2005, 07:24 PM

Thanks for all the welcomes, ladies!

I had no idea people actually watched the last journal...sweet!

That means that I can't fail you guys now.

HisKid · 08-15-2005, 09:16 PM

WOW girl!! A 200 lb deadlift and a 400 lb leg press!! That's great!! I look forward to reading your journal too. You are a great inspiration. Did someone mention pics??? (I just found the ones on your old site. You look great!! You should be proud!!!)

imperfectly_lou · 08-15-2005, 11:32 PM

Wooohooo a new journal Kris! You are so strong, those are some impressive numbers girl!

Can't wait to see some piccies :P

jeni5.0 · 08-16-2005, 12:45 AM

hey girl! im so excited to watch your bulking progress. you should print out your old journal, just as something you can look back on.
i take green tea pills, i love them.

ill be in here as much as i was in the other one, so talk to ya later!

Paichka · 08-16-2005, 12:51 AM

Hey Kris! I'm glad to see your back to the journals...your goals look great and I am EXTREMELY confident you are going to get there!

200 pounds on the deadlift! whoo boy, you are a machine! That's incredible.

Sunny

vanessa40 · 08-16-2005, 06:29 AM

Your workouts are impressive..200lb deadlifts..wow...

Vanessa

WannaBeModel · 08-16-2005, 06:50 AM

Bench Day

Meal 1: 1 cup fiber one, .5 banana, 1.5 cups low carb milk
Meal 2: 4 oz ground turkey, olive oil, mushrooms, onions, broccoli
Meal 3: 4 oz ground turkey, olive oil, mushrooms, onions, broccoli
Meal 4: 1 cup oats, 1 scoop whey, nectarine

Bench Workout

Meal 5: 1 cup oats, 1 scoop whey
Meal 6: 1 cup low carb milk, 1 scoop casein

Calories Eaten Today
source grams cals %total
Total: 1727
Fat: 28 254 16%
Sat: 5 47 3%
Poly: 6 58 4%
Mono: 11 101 6%
Carbs: 202 608 38%
Fiber: 49 0 0%
Protein: 183 731 46%
Alcohol: 0 0 0%

kvh4fan · 08-16-2005, 07:56 AM

400lb leg press!? Holy crap! You go!

ermo18 · 08-16-2005, 08:44 AM

Holy Mother of Pearl!!! You are so strong, woman! Remind me not to piss you off. he he!

aprilai · 08-16-2005, 11:03 AM

HEY THERE KRIS!

Love the new journal's title! Very catchy and fits right for you.

I like how everything looks so good!

sb_cali · 08-16-2005, 12:16 PM

Hi Kris.... I see it's bench day today!

Please do a set for me?

benching vicariously is the only way I'm gonna get close to the weights...

You are getting so strong!! Holy cow woman...

Hey - what brand low-carb milk you drinking? Is it Hood or Heritage? I love the Hood brand...

By the way - great idea to start a fresh new journal... Puts a fresh, new perspective on things.. yah?

sb_cali

**Emma-Leigh** · 08-16-2005, 01:39 PM

Hey there Kris!

Woo hoo - new journal! Yay! I hope you don't mind if I come and ride along?

Ahhh.. so going back to the old routine - good luck - I am sure with the intensity you throw at your workouts anything will work for you!

ps: are you not going to do the obligatory 'starting a journal piccies'?

Megin · 08-16-2005, 02:30 PM

Are we breaking 100# today?!?!?!?!?!?!!?!

Happy bencing warrior! Go at it good and hard!!

I am sending you strong warrior vibes today- Lift, breath, rack...and repeat!!

**StlBarbie** · 08-16-2005, 04:12 PM

That bench will be sorry it ever saw YOU coming!! Go get 'em girl!!

sherdi · 08-16-2005, 04:39 PM

Kris, things are looking great and your meals look yummy. What type of casein protein have you been having at night? It's been something I was looking into having too!

Watch out bench, here come Kris!

WannaBeModel · 08-16-2005, 07:48 PM

Bench Day

Flat BB Bench Press

warmup set: 45 lbs x 12 reps
warmup set: 65 lbs x 10 reps
working set: 85 lbs x 8 reps
working set: 95 lbs x 4 reps, 85 lbs x 2 reps
working set: 85 lbs x 8 reps
working set: 85 lbs x 8 reps

Incline DB Press

warmup set: 25 lb DBs x 12 reps
working set: 30 lb DBs x 8 reps
working set: 30 lb DBs x 8 reps* See note at bottom
working set: 35 lb DBs x 6 reps

Cable Crossover

working set: 5 plate x 10 reps
working set: 5 plate x 10 reps
working set: 5 plate x 10 reps

Bench Dip

working set: 15 lb DB x 10 reps
working set: 20 lb DB x 10 reps
working set: 20 lb DB x 10 reps

Overhead Tricep Extension

working set: 5 plate x 10 reps
working set: 5 plate x 10 reps
working set: 5 plate x 10 reps

*Blonde Moment* - No, I am not blonde...whatever

On the second set of incline press, the right side felt SO much heavier and I couldn't get it up. I was PISSED!

Anyway, I throw down the weights and walk off so that I can stretch my shoulder a bit to see if it helps. I get back to the incline bench and I was using a 35 lb DB on my right side and a 30 lb DB on my left side. DUH!

Lost some strength, but I will get it back...no worries. I am thinking of doing alternating weeks of a strength protocol and a mass building protocol. I need to do more research on this, but I am thinking it may work.

WannaBeModel · 08-16-2005, 07:54 PM

SB - I drink Mootopia. It's just skim milk with enzymes added to lower the carbs and remove the lactose. I love it!

I get it from Central Market, but I am sure that you guys don't have CM there. Check out a health food store to see if they have it. Same macros as the Hood one(which, I agree, is VERY good), but it doesn't have the cream and other additives.

Emma - CAN YOU COME ALONG FOR THE RIDE?!?!?!!? I should be begging you to do so!

Sherdi - It's VPX Micellean in graham cracker. It's yummy with ice cold skim milk!

Sherdi, Powells, and Megin - LMAO Yea right! The bench sees me coming and knows it's about to get the best of me!

April - Thanks for visiting!

Ermo - I know YOU are not talking...you are strong and have big muscles to show!

KVH - Thanks!

Trust me, it's NOT pretty!

Forgot to add - I did 30 minutes of moderate cardio: 15 minutes on the elliptical with the arms, 5 minutes on the "evilmaster" and a 10 minute run home. FUN!

HisKid · 08-16-2005, 08:20 PM

Awesome workout, Kris! Your story cracked me up! Sounds like something I would do. :-)

WannaBeModel · 08-17-2005, 05:38 AM

Abs + Cardio

Meal 1: 1 cup fiber one, 2 cups low carb skim milk, .5 large banana
Meal 2: 4 oz ground turkey, olive oil, mushrooms, onions, fish oil
Meal 3: 4 oz ground turkey, olive oil, mushrooms, onions, fish oil
Meal 4: .5 cup oats, 1 scoop whey, .5 large banana

Abs + Cardio Workout

Meal 5: 2 cups bulgarian yogurt, 1 scoop whey
Meal 5: 1 whole egg, 4 egg whites, 1 oz fat free cheese, fish oil

Calories Eaten Today
source grams cals %total
Total: 1527
Fat: 30 272 19%
Sat: 7 63 4%
Poly: 7 63 4%
Mono: 12 108 8%
Carbs: 142 424 30%
Fiber: 36 0 0%
Protein: 180 720 51%
Alcohol: 0 0 0%