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Post by Vikingjoe93 on Aug 23, 2007 19:05:26 GMT -5
Well i'm going to start training RAMO style so i thought i would start a new journal.
Going to lose some weight so my calories are going to start out at 2500 and adjust when needed.
Starting weight 250lbs with a 46 inch waist( and i feel it too). I'm going to measure my waist about every 2 weeks to check on my progress.
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Post by Vikingjoe93 on Aug 23, 2007 19:15:58 GMT -5
Delts today: 8-23-07 THURSADY
Seated Smith press 3 x RP
8X115, RPX4, RPX3
7x120, rpx3, rpx3
6x125, rpx2, rpx1
DB side lats 3 x double drops
10x25, drop 8x20, drop 6x15
8x30, drop 5x25, drop 5x20
6x30, drop 4x25, drop 3x20
Wide upright row 1 x drop set - 30 reps (used barbell)
20x65, drop 10x45
Smith shrug 3 x RP + drops on last set
205x10, rpx6, rpx4
225x10, rpx6, rpx4
235x8, rpx4, rpx2
walked on traedmill for 30min not including 3 min warmup.
Started incline on 5 and went up to 8 at at 3.3 mph
well this was new and felt good, i'll have to find the weights i need but that shouldn't take long.
My shoulders have really bothered me lately but i felt great after this workout, most have been all the blood in them ;D
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Post by Vikingjoe93 on Aug 23, 2007 19:21:49 GMT -5
today's diet 8-23-07 thursday
5am
3 oatmeal pancakes
2 slices of turkey bacon
9am
9 egg whites
3 yolks
12:00
6 oz chicken
6 oz sweet potato
4:30
5.5 oz top round steak
1 and 1/2 cup of brown rice
8:00
2 servings of ON whey protein (48grams)
1 tbsp natural peanut butter
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Post by RUBICON19 on Aug 23, 2007 20:23:15 GMT -5
Awsome job Shannon!!!  |
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Post by TNA on Aug 23, 2007 20:25:28 GMT -5
Great workout & diet Shannon....and Welcome to the RAMO club! Remember...Intensity is your only option!!!
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Post by Intensity on Aug 24, 2007 8:58:59 GMT -5
Awesome Shannon!
Push the intensity to the limit!!! And if you have any questions about RAMO, just ask!
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Post by Vikingjoe93 on Aug 24, 2007 11:01:07 GMT -5
Awsome job Shannon!!! Thanks, i'll keep in touch with you  |
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Post by Vikingjoe93 on Aug 24, 2007 11:01:52 GMT -5
Great workout & diet Shannon....and Welcome to the RAMO club! Remember...Intensity is your only option!!! I'll check in on your journal next chance i get terry ;D |
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Post by Vikingjoe93 on Aug 24, 2007 11:02:30 GMT -5
Awesome Shannon! Push the intensity to the limit!!! And if you have any questions about RAMO, just ask! Don't worry if i have any questions i'll ask ;D |
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Post by Vikingjoe93 on Aug 24, 2007 11:07:28 GMT -5
8-24-07 friday meals
4am
1 cup oatmeal(cooked)
2 whole eggs, 1 cup egg whites
6:30am
can of albacore tuna
2 cups of broccoli
.5 oz almonds
9:00am
diet dr. pepper
5oz chicken breast
2 cups of broccoli
.5 oz almonds
12:00 preworkout
5 oz chicken breast
1 and 1/2 cup of brown rice
4:00 postworkout
5 oz chicken breast
1 and 1/2 cup of brown rice
7:00
5 oz chicken
1 cup of broccoli
.5 oz almonds
9:30
1 serving ON whey protein
1 tbsp natural peanut butter
calories- 2581
fat-76
carbs-170
protein-270
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Post by Intensity on Aug 24, 2007 14:58:42 GMT -5
Awesome Shannon! Push the intensity to the limit!!! And if you have any questions about RAMO, just ask! Don't worry if i have any questions i'll ask ;D Ok, so I stop worrying!  Seriously, just pay attention to one usual mistake: Intensity... YES FOR SURE, but not at the expanse of a total Mind-muscle connexion! Intensity does not necessarily= Heavy... Keep going! |
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Post by Tim Wescott on Aug 24, 2007 15:35:12 GMT -5
Good stuff Shannon Joe............I`m always impressed by your diet.........really tight!!
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Post by Vikingjoe93 on Aug 24, 2007 21:26:15 GMT -5
8-24-07 friday workout arms
ez bar curl superset with tricep pushdowns
8x70, rp-4, rp-4 8x90, rp-4, rp-4
7x70, rp-4, rp-3 7x90, rp-4, rp-3
6x75, rp-4, rp-2 6x90, rp-4, rp-3
incline dumb bell curls superset with overhead dumbell ext.
8x20, rp-6, rp-4 8x45, rp-6, rp-4
7x25, rp-5, rp-2 8x55, rp-5, rp-2
6x30, rp-3, rp-2 8x55, rp-5, rp-2
forearms
behind back barbell curls
10x135, rp-6
8x135, rp-4
6x135, rp-2
hammer curls
10x20, rp-6, rp-4
8x25, rp-5, rp-4
6x30, rp-3, rp-2
cardio- walked on treadmill on incline (5-7) for 30 minutes at 3.5 mph
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Post by RUBICON19 on Aug 24, 2007 21:39:37 GMT -5
Good stuff Shannon Joe............I`m always impressed by your diet.........really tight!! |
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Post by Vikingjoe93 on Aug 24, 2007 21:45:29 GMT -5
8-25-07 saturday meals no workout
1 cup of egg whites, 2 whole eggs
1 cup of cooked oatmeal
5.5 oz 93/7 hamburger
1 tomato
5oz chicken breast
1 cup of brown rice
1 can of albacore tuna
.5 oz almonds
1/2 cup of broccoli
5.5 oz 93/7 hamburger
1 tomato
5oz chicken breast
5 oz sweet potato
1 serving of ON whey protein
1 tbsp natural peanut butter
2164 calories
68 fat
117 carbs
254 protein
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Post by RUBICON19 on Aug 24, 2007 22:42:14 GMT -5
Diet is ROCK'N!!!
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Post by mrky03 on Aug 25, 2007 8:06:53 GMT -5
Lookin good Shannon Joe! I'll be interested in seeing your progress on this new schedule!
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Post by RUBICON19 on Aug 25, 2007 18:48:53 GMT -5
Diet looks AWSOME! BRING IT!
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