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Post by TNA on Oct 29, 2007 17:21:04 GMT -5
Well, here we go! This is what I've been waiting for!!! Supplements: - BCAA pre & post w/o
- Glutamine pre & post w/o
- Creatine post w/o
- High Voltage pre w/o
- WaxyMaze (carb powder) post w/o
- Whey Isolate
- Amino Vital (during w/o)
- Animal Pak (2 x per day)
- CLA
Diet: - Moderate to low carbs
- tons of protein!!
Supplements will change as the program progresses. Each month things will change. By January, no supps (except for whey isolate, glutamine, BCAA, Amino Vital, and animal pak will be used. At this point, ECA or Rev will be used pre w/o.
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Post by TNA on Oct 29, 2007 17:32:03 GMT -5
Oct. 29/07
Incline BB Press: 275 x 4 225 x 8 185 x 12 135 x 16
Incline DB Press: 100 x 4 95 x 8 85 x 10 70 x 16
Super Set: a) CG Incline Smith Press: 225 x 15 225 x 12 225 x 8 225 x 6
b) Standing Pec Dec: 100 x 15 100 x 10 100 x 10 100 x 8
Superset: a) Standing Low Cable Flyes: 60 x 12 60 x 12 60 x 12
b) Push-ups (Legs elevated): 3 sets x max
Mega Circuit: a) Bent-Over DB Rows: 75 x 8 75 x 8 75 x 8
b) Bent-Over BB Rows: 175 x 8 175 x 8 175 x 8
c) Bent-Over RG BB Rows: 175 x 8 175 x 8 175 x 8
d) Partial Deads: 315 x 6 315 x 6 315 x 6
e) T-Bar Rows: 115 x 10 115 x 8 115 x 8
This was the conditioning the first workout of the conditioning week. The pace was set at I go-you go. It was absolutely brutal!!! Chest was on fire and the back felt great!
Total gym time: 1 hr. 15 min.
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Post by mrky03 on Oct 29, 2007 18:06:26 GMT -5
Holy crapp Terry, thats a lot of work! Are you still doing RAMO?
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Post by TNA on Oct 29, 2007 19:02:41 GMT -5
Holy crapp Terry, thats a lot of work! Are you still doing RAMO? Taking a break from RAMO for right now. I'm presently training with a buddy who's also planning to compete. We've trained the odd workout together in past and finally decided to train together for a competition. We're using his training method to get prepared. We'll be using the odd RAMO technique as well. Should be interesting...if I survive.
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Post by RUBICON19 on Oct 29, 2007 21:31:50 GMT -5
You can run, but you cant hide. RAMO will find you
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Post by Tim Wescott on Oct 30, 2007 6:28:29 GMT -5
Good one Terry.......that`s the kind of trainiong I like personally.
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Post by intenceman on Oct 30, 2007 12:20:39 GMT -5
That looks like a killer. What's Ramo?
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Post by RUBICON19 on Oct 30, 2007 13:49:17 GMT -5
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Post by TNA on Oct 30, 2007 17:12:21 GMT -5
Thanks boys! It was a tough one. Never thought I would toss my cookies while working chest or back!
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Post by TNA on Oct 30, 2007 17:24:44 GMT -5
Oct. 30/07
Mega-Set #1 a) Front Smith Squats: 135 x 12 185 x 10 225 x 8
b) Smith Squats: 185 x 12 225 x 10 275 x 8
c) DB Walking Lunges: 60 x 10 steps/leg 60 x 8 steps/leg - total failure 60 x 6 steps/leg - total failure
d) Leg Press: 12 plates x 10 14 plates x 10 16 plates x 8
e) Leg Ext: 195 x 10 225 x 10 225 x 8
Mega-Set #2 a) Smith Squats: 225 x 12 275 x 10
b) Hack Machine Sissy Squats: 0 x 12 2 plates x 10
c) Hack Squats: 4 plates x 10 4 plates x 8
d) Reverse Hack Squat: 4 plates x 10 4 plates x 10
Superset: a) Seated Calf Raises: 6 plates x 12 6 plates + 25 x 10
b) Sled Calf Raises: stack x 10 stack x 10
Cardio: 15 min. on Eliptical
We used Milos Sarcev's leg workout no totally punish the legs. Absolute brutality!!!!
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Post by TNA on Oct 30, 2007 17:25:37 GMT -5
You can run, but you cant hide. RAMO will find you I know!!!!!!
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Post by masterschamp on Oct 31, 2007 11:11:03 GMT -5
Thanks boys! It was a tough one. Never thought I would toss my cookies while working chest or back! Nothing like losing them on your bike on the way home from the gym!! Keith
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Post by Intensity on Oct 31, 2007 12:43:46 GMT -5
Holy Jeeez!!!! Terry, can I say that it's an official pre-contest Thread? If so... knowing how intense you are... it's gonna be PAINFUL!!!!!
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Post by TNA on Oct 31, 2007 15:40:54 GMT -5
Thanks boys! It was a tough one. Never thought I would toss my cookies while working chest or back! Nothing like losing them on your bike on the way home from the gym!! Keith Ahh yes!! That good old feeling!
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Post by TNA on Oct 31, 2007 15:41:36 GMT -5
Holy Jeeez!!!! Terry, can I say that it's an official pre-contest Thread? If so... knowing how intense you are... it's gonna be PAINFUL!!!!! You may indeed my friend! Painful? HELL YA!!!!
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Post by TNA on Oct 31, 2007 16:30:05 GMT -5
Oct. 31/07
Seated BB Press: 205 x 4 185 x 8 135 x 12 95 x 16
Seated DB Press: 85 x 4 75 x 8 65 x 12 45 x 16
DB Raises: 45 x 4 40 x 8 35 x 12 30 x 16
Super Set #1: a) Front BB Raises: 45 x 12 65 x 10 85 x 8
b) DB Rear Delt Raises: 45 x 10 55 x 10 65 x 8
Super Set #2: a) BB Preacher Curls: 65 x 10 85 x 10 105 x 8
b) EZ Bar French Curls: 80 x 12 100 x 10 100 x 6
Super Set #3: a) Tri Pushdowns: 100 x 10 140 x 10 160 x 8
b) Cable Curls: 120 x 10 140 x 8 160 x 8
Hammer Curls (1 drop set): 65 x max 55 x max 45 x max 40 x max
Another very tough workout. Took a little longer with the shoulders because of the rotator. We ended up doing quite a few warm-up sets until we were ready to hit the heavier stuff. Overall, another kick-ass day!
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Post by TNA on Nov 1, 2007 16:46:14 GMT -5
Nov. 1/07
Deads: 275 x 8 315 x 4 315 x 6 365 x 4
WG Pulldowns: 270 x 4 245 x 8 220 x 12 180 x 16
Superset: a) Seated Cable Rows: 270 x 4 245 x 8 220 x 12 180 x 16
b) CG Pull-ups: 4 sets - b/w x max
Superset: a) Seated Rope Pulldowns 220 x 4 200 x 8 190 x 12 170 x 16
b) Standing Straight arm Pulldowns: 4 sets - 60 x max
Standing Ham Curls: 45 x 10 70 x 8 90 x 8
Lying Ham Curls: 45 x 12 90 x 8 115 x 6 45 x max
Another excellent workout. Really went all out on the back-attack!!!
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Post by Tim Wescott on Nov 1, 2007 17:47:06 GMT -5
My kind of training......I bet you respond well to this stuff Terry.
Keep it up bro!
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Post by TNA on Nov 1, 2007 20:25:42 GMT -5
My kind of training......I bet you respond well to this stuff Terry. Keep it up bro! Many thanks Tim! I'm enjoying the change of pace.
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Post by RUBICON19 on Nov 1, 2007 20:32:19 GMT -5
Nice one T
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