Romanaz : The Olympic Weightlifter - Page 3

**bigDman** · 07-12-2006, 07:05 PM

keep up the good work romanaz

**romanaz** · 07-12-2006, 10:36 PM

thanks man

Todays workout KICKED MY ASS... the logbook beat me on ONE thing tonite and it was curls and hammer curls...

Bench
145x2 failed on 3rd rep, dropped to 135lbs did 3 more reps so 5 total
140x4 (did 5th negative didnt make it up)

Clean and Press
100x5
100x5

Dips (resistance)
46x8
46x8

Chins (resistance)
46x7
46x7

Deadlifts (could have done more but my Quads were completely on fire)
245x5
245x5

Barbel Curls superset with Hammer Curls (hell of a pump)
70x5 / 30x5
70x5 / 30x5

WHEW

**romanaz** · 07-13-2006, 04:15 AM

~15 minutes of DDR...

I was sweating like HELL

**romanaz** · 07-13-2006, 10:39 PM

Alright, today, wasn't the best day at the gym...

I missed the logbook on squats and SLDL..

my goal was 2x8 @ 225 for squats, and I missed it. I think I could have had it, but I was working in with a Form Nazi, and on the 4th rep, he was spotting me and he pushed the bar up behind me and racked it... I almost flipped shit on him Had I taken 3 breaths in between each rep I would have made it to 8, but now I would have to unrack it and step back and waste my energy, which I wouldn't have enough to do it then. Anyhow, thats my excuse. SLDL I just hate and wanted to be done with ASAP. Also, I stood ina 2 by 3 cubicle for 7 and a half hrs today at work, which didnt help my legs (knees) any...

Squats
225x8
225x4
135x20

Stiff Leg Deadlift (SLDL from now on)
225x6
225x6

Calf Raise on Leg Press
300x8
300x8

Situps
bwx25
bw25

Parellel Bars
bwx15
bwx15

**romanaz** · 07-14-2006, 04:21 AM

30 minute walk 45 minutes after dinner

**romanaz** · 07-14-2006, 11:07 PM

Went to the lake near me... was there 3 hrs (hopefully I got a good tan :-D) and I did laps from one dock to another. Much longer then I remember, probally about 500feet from one to the other. Very tiring.. I might have done 10 or so.

**romanaz** · 07-15-2006, 09:41 PM

Alright, my protien still aint here

and I can already feel the effects of no pre/post shake.. my biceps were still killing me from last workout so I took it easy on them. arg!

Incline Bench
115x10
115x7 (failed, but got the negative :-D)

Military Press
65x8
65x8

Close Grip Bench
95x10
95x8 (failure)

Lat Pulldown to Front
80x10
80x10

Bent Over Row Underhand
135x8
135x8

DB Curls superset with Pinwheel Curls
30x8 / 25x8
30x8 / 25x8

I bought a ABB Mass Recovery for a Post Workout shake, and it didn't agree with me and at work I was in the bathroom every 50 minutes. Ugh, never buying that again

**romanaz** · 07-16-2006, 11:24 PM

Got a good PR today! Leg Presses 2x my bodyweight for reps. :-D I prolly could do 2.5 (500lbs) for a rep or two, but why bother if it isn't 5+ reps.

Leg Press
400x8
420x8[PR]
240x20

Sumo Press
280x8
330x8

Calf Raise on Smith Machine
200x8
250x6
280x6
250x6
105x20

DId'nt get a chance to hit abs today (running late for work.. again)

**romanaz** · 07-17-2006, 04:47 PM

my 5lb jug of TP WPC and 2lb jug of Creatine finally has arrived!!!!!!!!!

Now my recovery will be so much better!! thank the gods of protien haha

**romanaz** · 07-18-2006, 01:27 AM

went to the lake again (didnt get tan enough) so I went earlier, tanned for abit, did some laps (about 12 this time), and I even swam about 1/3 of the way into the middle of the lake to get some kids little ball. I also got BURNED to hell. My whole chest/shoulders and arms are red and ITCHING LIKE A BIATCH ON METH.

**romanaz** · 07-18-2006, 12:42 PM

15 minutes of cardio on stationary bike @ 15mph

**romanaz** · 07-18-2006, 10:33 PM

Ok, today, went to the gym earlier again at around 9:00AM. Today was the 1st day I started training with my new training partner (TJ) and we did a pretty good workout. Intensity was high for the most part. Definitly a B day at the gym.

Hammer Strentgh Chest Press
160x8
160x6 (failure)

Shoulder Press Machine
80x8
80x7 (failure)

Hammer Strength Dip Machine
180x8
180x8

Lat Pulldown to back
90x8
90x8 [PR]

T-Bar Row
70x8
70x8

Preacher Curls superset with Reverse Grip Cable Curls (really weak today no idea why)
60x3 / 35x8
60x6 / 35x8

... failed on a 60lb curl at the 3rd rep.. No clue what happend there. I did warmups and everything... and next set I was fine. Hmm oh well whats done is done and may it forever be done.

**romanaz** · 07-19-2006, 02:30 PM

15 minutes fasted cardio on stationary bike @ 15mph

**romanaz** · 07-19-2006, 05:15 PM

Lowerbody day at the gym, felt good not a super intense day though...

Hack Squat
140x5
140x5
50x20

Hyper
bw+25x8
bw+45x8
Calf Raise on Calf Raise Machine
170x8
170x8

Crunches
bwx25
bwx25

Parrellel Bars
bwx15
bwx15

07-22-2006, 12:32 AM	#75
romanaz FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ Posts: 4,918 Recipes: 1 Rep Power: 127