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Post by RUBICON19 on Aug 20, 2007 14:07:37 GMT -5
Great workout "T", but just change the exercises up each week. Just pick new ones and KILL em!!
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Post by TNA on Aug 20, 2007 14:09:51 GMT -5
Great workout "T", but just change the exercises up each week. Just pick new ones and KILL em!! Done!
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Post by TNA on Aug 20, 2007 14:10:34 GMT -5
Awesome training Terry! #arockon6ha# Thanks Tim!
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Post by RUBICON19 on Aug 20, 2007 14:12:55 GMT -5
Great workout "T", but just change the exercises up each week. Just pick new ones and KILL em!! Done! Great. I can assure you that you wont regret this!!!
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Post by TNA on Aug 20, 2007 14:55:20 GMT -5
Great. I can assure you that you wont regret this!!! Thanks buddy! I know I won't either! RAMO training is the REAL THING! No BS. Just balls-to-the-wall hardcore, high intensity, training. ;D
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Post by mrky03 on Aug 20, 2007 16:27:07 GMT -5
BOOYA!!!! #arockon6ha#
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Post by TNA on Aug 20, 2007 19:13:26 GMT -5
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Post by TNA on Aug 21, 2007 9:33:00 GMT -5
Aug. 21/07
Squats: 225 x 12,10,8 RP 315 x 10,6,5 RP 365 x 5 ...drop x 7, drop x 8
BB Stiff Deads: 225 x 10,8,7 RP 275 x 6,4,3 RP 315 x 5,4,2 RP
Leg Press: 14 plates x 12,6,5 RP 16 plates x 8,5,4 RP 18 plates x 6 ...drop x 6, drop x 5
Superset a) Lying Ham Curls: 90 x 12 115 x 8 180 x 6
b) HS Leg Ext. 4 plates x 12 5 plates x 10 6 plates x 10
Tri-Set: a) Sissy Squats (on hack) b/w x 10 b/w x 6
b) Hacks 140 x 10 140 x 8
c) Reverse Hack 140 x 8 140 x 7
Leg Press Calves: 16 plates x 20,17,12 RP 18 plates x 15,13,10 RP + 3 negs 20 plates x 10 ...drop x 8, drop x 7
Cardio: Walking on treadmill - 30 min. 3 Incline @ 4 mph
Worked out with a buddy who uses Milos Sarcev style training. We decided to combine our workouts and came up with one tough mother of leg program. Though not true RAMO style, some of the basics were there. This was tough!!!
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Post by RUBICON19 on Aug 21, 2007 21:57:35 GMT -5
HOLY leg day!!! OUCH! RAMO = INTENSITY, so it was all good!
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Post by TNA on Aug 22, 2007 4:21:16 GMT -5
HOLY leg day!!! OUCH! RAMO = INTENSITY, so it was all good! Damn tough! Adding in those extra exercises nearly killed me. Not as trembly as the previous leg workout, but I honestly thought I was going to pass out!!
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Post by TNA on Aug 22, 2007 8:49:14 GMT -5
Aug. 22/07
Cardio & Abs:
55 min. walking on Treadmill - 7 incline @ 3.8 mph
Exercise Ball Crunches: 4 sets x max RP
Cable Crunches: 4 sets x max RP
Seated Leg Crunches: 4 sets x max RP
Total cals: 900
A good workout once again. Feeling good. ;D
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Post by TNA on Aug 23, 2007 8:56:25 GMT -5
Aug. 23/07
Seated Smith press: 185 x 10, 8, 8 RP 205 x 8, 8, 5 RP 115 x 6, 4, 2 RP, + Drop, RP, Drop
Cable side lats: 20 x 15, 12, 10 RP 30 x 10, 8, 8 RP 35 x 8, 8, 5 RP + drops on last set
Seated overhead machine press: 120 x 12, 10, 8 RP + drop on last set x 30 reps
Delt stretch
Superset: a) Lying EZ bar tri ext: 70 x 12, 10, 8 RP 80 x 10, 6, 4 RP 90 x 8, 6, 2 RP
b)CG press: 70 x 15, 13, 12 RP 80 x 12, 10, 10 RP 90 x 10, 8, 5 RP
Rope push downs: 100 x 10, 8, 6 RP 110 x 8, 5, 2 RP + Drop, RP, Drop
Bench dips: b/w x 30 reps
Tri stretch
Cardio: 35 min. walking on treadmill - level 10 @ 3.5 mph.
An excellent workout today! I really fried the tri's!! Usually I'm able to pushdown the stack (150) + another 45 plate. Today, I was only able to do a max of 110. Super-setting in the first tri exercise was the clincher!
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Post by TNA on Aug 23, 2007 12:38:08 GMT -5
Interesting side note: I looked at my cal counter that I had on during today's workout. I ended up burning 1325 cals! 450 of those were from cardio but the remainding 875 are from my RAMO workout. The entire RAMO workout lasted 1 hour. That's been around the average cals burned so far. Not too shabby!!!
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Post by RUBICON19 on Aug 23, 2007 12:55:46 GMT -5
As Big "T" would say himself, BOOOYAAAA!!!!
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Post by Intensity on Aug 23, 2007 14:26:21 GMT -5
As Big "T" would say himself, BOOOYAAAA!!!!Or what was it? BOOOYASHAMA!!! Good stuff Terry!
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Post by TNA on Aug 23, 2007 14:28:39 GMT -5
Thanks boys! You guys kill me! Originally it was "BOOYA" (the short form) and then it changed to "BOOYAKASHA" (the long version).
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Post by mrky03 on Aug 23, 2007 18:13:10 GMT -5
Wow Terry! Keep up the good work!
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Post by TNA on Aug 23, 2007 20:26:16 GMT -5
Wow Terry! Keep up the good work! Thanks buddy! It's tough but I love it!!! ;D
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Post by TNA on Aug 24, 2007 9:30:42 GMT -5
Aug. 24/07
CG Pulldowns: 150 x 14 180 x 10, 8 RP 190 x 6, 5 RP, Drop 30% to failure
Seated row: 170 x 15 180 x 12 190 x 10, 8 RP 200 x 6, 4 RP, Drop 30% to failure
WG Pulldowns: 180 x 14 190 x 12, 9 RP 200 x 8, 5 RP, Drop 30% to failure, Drop 30% to failure
Straight-arm Pulldowns: 40 x 12, Drop 30% to failure, Drop 30% to failure 60 x 8, Drop 30% to failure, Drop 30% to failure
Reverse Pec Dec: 100 x 18, Drop 20% to failure, Drop 20% to failure, Drop 20% to failure
DB Shrugs: 85 x 15 95 x 10 110 x 8 120 x 6, Drop 30% to failure, Drop 30% to failure
Tempo for all exercises: 1 sec. positive, 2 sec. at the max contraction, 2 sec. negative
Cardio: 30 min. walking on treadmill on 8 incline @ 3.5 mph.
A great workout to end the week! Back felt strong and I was going to full fatigue on every rep!! Now, it's time to carb up and get ready for Monday!!!! ;D
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Post by Vikingjoe93 on Aug 24, 2007 11:09:35 GMT -5
Dang Terry your strong as an ox. What's a DG pulldown?
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