Romanaz : The Olympic Weightlifter - Page 2

**DarkFalcon** · 06-27-2006, 08:29 AM

Nice workouts bro, keep it up!

**romanaz** · 06-27-2006, 04:27 PM

Thanks man, chest day is usually my favorite, but its been raining and I can't get a good grip on the floor so I could'nt push to hard

hopefully my feet will be planted for squats today

**DarkFalcon** · 06-27-2006, 06:53 PM

Quote:

Originally Posted by romanaz

Thanks man, chest day is usually my favorite, but its been raining and I can't get a good grip on the floor so I could'nt push to hard

hopefully my feet will be planted for squats today

Chest is my favorite now too. Don't you have a roof?

**romanaz** · 06-27-2006, 07:28 PM

Quote:

Originally Posted by DarkFalcon

Chest is my favorite now too. Don't you have a roof?

real men train outdoors

**romanaz** · 06-28-2006, 02:10 AM

legs w00t

Wide and Deep Squats
135x5
225x5
225x5
225x6
135x8

Stiff Leg Deadlift
155x6
245x6
245x6
245x4

Calf Raise superset with Leg Press
200x6 / 200x5
200x6 / 200x5
200x6 / 200x5

Hyper
bw+25x8
bw+25x8
bw+25x8

Hack Squat Machine
90x6
90x4 (failure)

_Underdog_ · 06-28-2006, 03:45 AM

Quote:

Originally Posted by romanaz

legs w00t

Wide and Deep Squats
135x5
225x5
225x5
225x6
135x8

Stiff Leg Deadlift
155x6
245x6
245x6
245x4

Calf Raise superset with Leg Press
200x6 / 200x5
200x6 / 200x5
200x6 / 200x5

Hyper
bw+25x8
bw+25x8
bw+25x8

Hack Squat Machine
90x6
90x4 (failure)

Insane workout. You might need a wheelchair after that workout. :p

**romanaz** · 06-28-2006, 04:53 AM

I suprisingly made it up the stairs to the locker room to change and head back down the stairs and home. I didn't feel to bad, til I went home, did a 1.5mile walk and just felt so lazy lol. The Stiff legs are killer though. Just wait for Fridays leg workout post, I'm going to toss Sumo Deadlifts, put the hypers at bw+45lbs and Goodmornings in as well. Now, If I make it upstairs I'll be suprised.

**romanaz** · 06-29-2006, 02:39 AM

Shoulders today!

I trained today with a friend of mine, and I was trying to teach him powercleans. Needless to say, I failed cuz I couldn't get through to him the idea of LEGS and EXPLODING. He was trying to control it up and all! Argh!!!!!

Clean and Jerk
65x5
85x5
105x5
105x5
85x3

DB Military Press superset with DB Shrugs
30x8 / 70x8
40x8 / 70x8
40x8 / 90x8

Military Press superset with Bar Shrugs
65x10 / 135x10
65x10 / 225x10

**romanaz** · 06-30-2006, 05:20 AM

Chest/Back/Arms Day
The Point of todays workout was to hit arms a lot, but still hit chest/back as well.

Chins superset with Dips (warmup)
54resistancex8 / 54resistancex8

Bench Press superset with Bent-Over-Row (underhand)
95x8 / 95x8
135x10(failure) / 135x8
135x10(failure) / 135x8

Barbell Curls superset with DB Overhead Extension
55x8 / 50x8
60x8 / 50x8
60x8 / 50x8

Lat Pulldown superset with Incline Bench
80x8 / 95x8
80x8 / 95x8
80x8 / 95x8

Front Lat Pulldown superset with CyberStrength Bench Press
140x8 / 90x8
140x8 / 140x8
140x8 / 140x8

**romanaz** · 07-01-2006, 03:47 AM

Legs day!

Followed a good friend with the routine, just as a change up and WOW im sore.

Smith Squat (no free squat rack time restraints ARG!)
125x8
195x8
215x8
245x5
245x5

Leg Press Machine
210x8
310x6
350x6
410x1 <PB>

Leg Ext
110x8
150x8
170x8

Leg Curl
70x8
90x8
90x8

Calf Raise Machine
90x6
90x6
90x6

**romanaz** · 07-03-2006, 06:03 PM

15mins pre-breakfast on stationary bike @ 15mph

**romanaz** · 07-04-2006, 02:00 AM

START OF NEW ROUTINE

I'm just posting the WORKING sets

Bench Press superset with Flys
135x8 / 35x8
135x8 / 35x8

Clean and Press superset with DB Shoulder Press
95x5 / 35x5
95x5 / 35x5

Dips (resistance) superset with Overhead DB Extension
52x5 / 55x5
52x5 / 55x5

Chins (resistance) superset with Cyberstrenth Front Lat Pulldown
52x5 / 140x5
52x5 / 140x5

Deadlift superset with Bent over Row Underhand grip
225x8 / 135x8
225x8 / 225x8

Barbell Curls superset with Hammer Curls
70x5 / 30x5
70x5 / 30x5

Tried to do a controlled negative on all the exercises, had to cheat a few times on the Bent over row/deadlift and Clean and press, and I did DC stretching after the end of each body part (chest/shoulders etc...)

Great workout!

**romanaz** · 07-04-2006, 01:26 PM

15 minutes on stationary bike @ 15mph

**romanaz** · 07-04-2006, 05:16 PM

Lowerbody/Core

Not Including warmup sets

Squats
225x6
225x6
135x20 (OMG THIS IS A HARD ASS SET)

Stiff Leg Deadlifts
225x7
225x8

Calf Raises on Leg Press Machine
150x3 (ultra slow and painful)
240x8 (slow and painful)

The Gym kicked us out at 12 since they closed mad early (I swear it was 1pm not 12!!!)

so I did situps at home and I couldnt do any other core exercises (no equipment at home

)

Situps x 35 with slow negative

Now im off for a quick jog, shower and PARTY!!!!!!

**romanaz** · 07-05-2006, 09:19 PM

tried to do my pre-breakfast cardio but my legs are just to worn out to do much...

8 minutes at 15mph on stationary bike

couldnt take it any longer

07-05-2006, 09:19 PM	#45
romanaz FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ Posts: 4,910 Recipes: 1 Rep Power: 127	tried to do my pre-breakfast cardio but my legs are just to worn out to do much... 8 minutes at 15mph on stationary bike couldnt take it any longer __________________ FDU Devils Weightlifting 94kg Weightclass Best in Competition: Snatch : 70kg Clean and Jerk : 85kg Total : 155kg Best in Training: Snatch : 67kg Clean and Jerk : 90kg Goal

06-27-2006, 08:29 AM	#31
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Nice workouts bro, keep it up!