New Warrior!! Excited to give this a try.

[Dano3000]

Go yerba!
I avoid the powdered stuff simply because it supports the corn industry. Just throwing it out there.
Must have been a killer surgeon! What happened to your ACL?

[milone]

Tore my ACL playing indoor soccer two years ago...

Decided to ditch my training partner..he was not a warrior and was only hindering my progress I felt...Especially after training with my old buddy this past weekend I realized how much more intensity my workouts could be using...so this warrior is now going solo..broke my fast with a protein shake and a slice of pineapple...first solo work out tonight was shoulders and biceps...started with machine reverse flyes to hit the rear deltoids..3 sets with 100lbs on the stack..nothing crazy as the craziness was still to come...first up was dumbbell shoulder presses..rocked the first set with 80 pounders for 8 solid reps on my own...moved to the 85 pound dumbbells for the 2nd set and got 7 reps then back to the 80s for 6 more, 60lbs dumbbells for 4 (good enough) I then moved to the Hammer strength shrug machine and loaded up 4 plated a side for 3 solid sets of 8 reps but slightly strained my neck on the last one...more of a trap strain I guess but still sucks..oh well warriors don't quit they fight on!!  I super-setted the shrugs with dumbbell lateral raises with 35lbs. dumbbells 3X 8 reps...next was biceps,,e-z bar curls with 100lbs barbell for 3 X 8 if stupid trap wasn't hurting could have probably gone higher as biceps were feeling strong today...then I moved to cable seated preacher curls for 3 more sets 8olbs, 70lbs, and one drop set at the end...then it was over to seated alternate dumbbell curls with the 35lbs. dumbbells...biceps were pumped and felt really good...even though they are about 2 inches smaller than my all time biggest measurement they feel strong and are very lean...I finished with abs and a 5 minute cool down walk on treadmill before my usual stretching routine to cool down....post work out shake, salad, huge sirloin steak on the grill, broccoli with small can of tuna in olive oil, still to come 6 scrambled eggs, oatmeal, protein shake (chocolate one that I reserve for evening cause it tastes soooo good), chicken breast and cottage cheese with natural peanut butter....gonna have to get a second job soon to pay for all my groceries or seriously look at more economic ways of eating but i dont really care..I'm not eating out anymore or spending my money on women so it all evens out in the end I guess.. :-)

[milone]

My neck and trap was stiff as board today..working a desk job doesn't help and I had an ice pack on it on and off all day long....seen my physiotherapist after work...deep tissue work/acupuncture and it felt a bit better but no gym tonight and probably not tomorrow :-( on the bright side though biceps and shoulders are rocking day after that thrashing I gave them..I haven't felt deep shoulder pain after a work out in years and I miss that feeling..:-P Lots of protein tonight to help me heal up also lots of cinnamon on everything I ate and good fats (coconut oil, cod liver oil) no chicken just for a break...hopefully the combination of foods will have a better anti-inflammatory effect...gonna have some blueberries instead of oatmeal for carbs tonight as I believe they are good for that.   Hopefully I am ok by saturday so i can rock my leg work out. Today is eat?heal?eat sleep  no cardio tomorrow a.m. gonna sleep extra half hour..body needs it.

[milone]

Hello fellow warriors..have not updated my progress in a little while so I thought i would chime in...worked through my trap injury with much thanks to my great physiotherapist and my chiropractor...had to move a few work outs around a bit but proud to say that I did not miss a single one...I came back to shoulders this week and nailed all 3 sets for 6 reps each with the 85 lbs. dumbbells...NO FEAR!!! followed that up with shrugs with 5 plates a side on the hammer strength machine....barbell curls with 120 lbs. and hammer curls with the 45 lbs. dumbbells...today was leg day...was feeling strong and missing my old leg mass from years ago so I was really motivated to push myself...I squatted on the safety squat machine with 4 plates per side for 3 sets of 6 and did some single leg, leg press on the hammer strength machine with 5 plates on each side...finished off the quads with dumbbell lunges with my back leg resting on a bench with 45lbs. dumbbells in each hand...hamstrings and calves were equally pulverized...felt really good today....sad part is I wont really see any serious muscle growth in the legs until soccer season is over in September...its virtually impossible to grow them when I'm playing soccer 3-4 times a week on top of all the gym work but at least it gives me something to look forward to..:-) eating is going very well..I came a cross a great website called fit day.com that allows u to map out your entire diet and counts all the calories for you...I found that I was eating from 3200-3500 calories per day which is pretty incredible considering I am getting leaner on this diet...I may try dropping 500 calories a day for one week to see if I can get the body fat even lower...for now the strength is still increasing right across the board and I am feeling stronger and healthier than ever...

[Rabnud130]

Awesome work! Oh yeah, and that plateau=crushed. Bench is up 20lbs

[milone]

20 lbs...thats awesome!!!...good for you my brother!! :-)

[milone]

Chest and triceps last night..rocked the 95lbs. dumbells for 3 solid set of 6 reps.... then 2 plates a side on the hammer strength incline press machine, 40 lbs. dumbbells for incline flyes....hammer strength dips machine with 3 plates per side...dumbell seated overhead presses with a 100lbs. dumbbell, cable tricep pushdowns with 90lbs. flt very strong yesterday...I hope next week I can rock the 100's thats as high as the dumbbells go at my gym so I will have to start increasing the reps after that..lol ate approx 3,300 calories last night too...

[Rabnud130]

Gettin your munch on I see.

[milone]

yes,,,eating big but clean..40/40/20 fats/protein/carbs. 

[milone]

Been a while since I checked in here..still plugging away..have not missed a single work out since I started training and keeping this log...strength is still going up in every lift..up to 110 lbs dumbbells for flat bench x 5 reps...legs are staring to grow again now that I am cutting back on the amount of soccer...doing a low/medium/high carb rotation depending on if I am training or not and that has made a huge impact..Also went from white rice to brown, cut the milk, reduced the fruit and tightened right up...my waist is now 29.5 in the morning and my biceps are up a full inch since last month...they are still about 1 short of my all time girth but I have never been this lean so I think they are in all actuality bigger than ever...I have never been so lean and strong at the same time..one other thing I have adapted is incorporating one scoop of whey isolate first thing in the morning after heavy leg days at the gym then water fast until 5:00..then training then post workout shake with a banana..will update with photos soon hopefully :-)

[Dano3000]

sweeet your still alive.
Glad things are working out your way!

[lovemuscle101]

Hey Milone,
Do you follow the Warrior Diet Training Principles or do you just follow the Warrior "Diet" section?

Thanks bro