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Post by TNA on Jun 4, 2007 18:07:23 GMT -5
Started the Game-Over diet and workout today. 16 weeks of change coming....Let's get it on!!!
Present Stats: 197 lb
June 4/07 - WEEK 1
Incl. BB Press: 4 sets - 185x15
Flat BB Press: 4 sets - 185x15
Cable Flyes: 4 sets - 40x15
Pushups: 4 sets x fatigue
Leg Raises: 4 sets x fatigue
Ab Bench Crunches: 4 sets x fatigue
Cardio: 30 min. LI walking on treadmill - 8 incl. @ 3.8 mph Total cals: 420
Wow, what a different workout! I was so used to lifting heavy and low and now BANG!!! I'm lifting light and high. The best thing I did today was to leave my ego at home and just stayed focused throughout the workout.
Diet is right on as prescribed in the book. The only change is swapping meals 1 & 2. Since I'm working out at 6 am, I can't eat heavy without puking my guts out! So, I decided to change them up and eat my bigger meal after my workout.
2500 per day/6 meals
Per meal breakdown: p=42 g c= 5 g - 25 g (depending on the meal) f=15g
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Post by mrky03 on Jun 5, 2007 16:47:10 GMT -5
Go for it T-Dawg! I with you all the way on this thing brother, you can do it!
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Post by TNA on Jun 5, 2007 16:48:11 GMT -5
Thanks Joel!!! Greatly appreciated amigo!
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Post by TNA on Jun 5, 2007 16:53:25 GMT -5
June 5/07
Squats: 4 sets - 275x15
Straight Leg Deads: 4 sets - 95x15
Seated Leg Curls: 4 sets - 120x15
Superset a) Leg Press: 4 sets - 10 plates x 15
b) HS Leg Ext: 4 sets - 3 plates x 15
Standing Calves: 4 sets - 255x15
Seated Calves: 4 sets - 4 plates x 15
For the first time in long time, my legs were actually shaking!! DAMN!!!! No cardio today. I'm going to give the wheels a break
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Post by Tim Wescott on Jun 5, 2007 17:33:36 GMT -5
Lots of heavy reps on legday + shaky legs!!
Good one "T"!! #arockon6ha#
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Post by TNA on Jun 5, 2007 18:08:12 GMT -5
Lots of heavy reps on legday + shaky legs!! Good one "T"!! #arockon6ha# Thanks brother!
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Post by Hoopie on Jun 5, 2007 22:41:26 GMT -5
Animalistic training T!! Are ya doing the hoopie duck walk after that leg w/o. I know i would be...
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Post by TNA on Jun 6, 2007 10:47:20 GMT -5
You know I was!!!
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Post by TNA on Jun 6, 2007 11:07:55 GMT -5
June 6/07
Bent Over Barbell Row: 4 sets - 165x15 reps
Dumbbell Rows: 4 sets - 70x15 reps
Cable Pull Downs: 4 sets - 50x15 reps
Wide Grip Pull Downs: 4 sets - 170x15 reps
HS Machine Shrugs: 4 sets - 70x15 reps
Machine Hyperextension: 4 sets - 150x15 reps
Cardio: 20 min. walking on treadmill - level 13 @ 4.2 mph Total cals: 300
Overall, a great workout today. My strength is going slightly down but energy levels are still up there. Legs are still achy from yesterday!!!
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Post by TNA on Jun 6, 2007 20:21:50 GMT -5
Just ate my carb meal.... #funkychicken9ke# #funkychicken9ke#
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Post by chanman83 on Jun 6, 2007 20:42:34 GMT -5
Just ate my carb meal.... #funkychicken9ke# #funkychicken9ke# haha RUB it in why don't you! haha good stuff as always Terry!
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Post by TNA on Jun 6, 2007 20:56:32 GMT -5
Just ate my carb meal.... #funkychicken9ke# #funkychicken9ke# haha RUB it in why don't you! haha good stuff as always Terry! Thanks Andrew! It was friggin awesome.
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Post by RUBICON19 on Jun 6, 2007 20:59:11 GMT -5
CARBS! YUM!!!
How do you like that workout "T"?
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Post by TNA on Jun 7, 2007 9:01:05 GMT -5
CARBS! YUM!!! How do you like that workout "T"? Pretty good Randy. It's a lot different than what I've been doing the last year but a nice change. I'm feeling sore but motivated.
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Post by TNA on Jun 7, 2007 9:07:15 GMT -5
June 7/07
Decided to go with supersets today to shock the system after my carb load!!!
Superset #1 a) BB Curls: 4 sets - 70x15
b) Tri Pushdowns (V-Bar): 4 sets - 150x15
Superset #2 a) HS Preacher Curls: 4 sets - 60x15
b) Seated Tri Extensions: 4 sets - 100x15
Superset #3 a) Hammer Curls: 4 sets - 45x15
b) Dips: 4 sets - bodyweight x max
Leg Raises: 4 sets x max
Cardio: 30 min. walking on treadmill - 10 incline @ 4.0 mph Total cals: 300
A great workout today. Energy wasn't too bad and got an amazing pump!!
Decided to weigh myself before cardio - 195 lbs! Dropped 2 pounds since Monday.
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Post by TNA on Jun 7, 2007 9:11:58 GMT -5
Diet is bang on so far. I've managed to keep strict and "by the book". One problem though, is I'm going on a trip with my students next week from Wed - Fri. Working out won't be a problem as there is a gym in the hotel that I can use. My worry is the diet! We don't have fridges in the room and we'll be out of the hotel most of the time. Any ideas what I can do for food? I really can't have protein bars as they contain too many carbs. Any ideas? I really don't want to screw this up. Please help!!!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
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Post by RUBICON19 on Jun 7, 2007 13:05:45 GMT -5
Bring whey and almonds with you. Make baggies of almonds for each meal. I am sure you can find breakfast, lunch and dinner somewhere.
- Diner for breakfast = Large eggwhite Omlette w/ veggies + cheese. Maybe grapefruit if thye have it
- 2 scoops whey + Almonds (Could also bring a can opener and canned green beans to add)
- 3 salad with extra chicken on it along with some oil and vinigar
- 4 same as 2
- 5 Lean steak and brocc. out to dinner
- 6 same as 2 + 4
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Post by TNA on Jun 7, 2007 17:06:39 GMT -5
Bring whey and almonds with you. Make baggies of almonds for each meal. I am sure you can find breakfast, lunch and dinner somewhere. - Diner for breakfast = Large eggwhite Omlette w/ veggies + cheese. Maybe grapefruit if thye have it - 2 scoops whey + Almonds (Could also bring a can opener and canned green beans to add) - 3 salad with extra chicken on it along with some oil and vinigar - 4 same as 2 - 5 Lean steak and brocc. out to dinner - 6 same as 2 + 4 Thanks Randy!! Breakfast/Lunch/Dinner shouldn't be too much of a problem. We're on tours all day and I won't have access to the necessary foods for meals 2 & 4.
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Post by TNA on Jun 8, 2007 15:53:35 GMT -5
June 8/07
DB Shoulder Press: 4 sets - 50x15
Seated Front DB Raises: 4 sets - 17.5x15
DB Side Raises: 4 sets - 22.5x15
Rear Delt Machine: 4 sets - 110x15
Cardio: 40 min. LI walking on treadmill - 8 incl. @ 3.8 mph Total cals: 510
Well, I survived the first week. Very difficult to gage the weight but once done, what a difference!!
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Post by mrky03 on Jun 8, 2007 16:19:11 GMT -5
Good job, Terry! I think you are on the right track for getting super cut!
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