Romanaz : The Olympic Weightlifter - Page 30

**BigZeke** · 04-24-2007, 01:02 AM

Quote:

Originally Posted by romanaz

I just wanna look good nekkid and BE STRONGER THEN YE MORTAL FOOLS

Wow strong powerbuilder

**romanaz** · 04-24-2007, 01:16 AM

Quote:

Originally Posted by BigZeke

Wow strong powerbuilder

:box: stop proving me wrong damnit!!! haha:clapping:

**romanaz** · 04-24-2007, 10:07 PM

Alright, so my biceps and back were sore as anything. So I did some stuff to get blood in there. Hindsight says I shouldn't have. I did squats w/ tight ass knee wraps on every set. What I'll do is, either do a ME Upper day on Thursday and take the rest off to recoup and relax and then start up with a M-T-F-S split again. If I'm not ready to bench on Thursday I'll skip it, I could use a good break so maybe!

Warmup:
2minutes on stationary bike
Stretching

Lat Pulldown w/ Wide Grip
3 sets of 70x15

Row Machine
3 sets of 65x15

Pullthroughs w/ light band
3 sets of 10

Squats (tight knee wraps, all sets)
45x10 (didn't hit depth on any rep)
135x5 (struggled with depth, hit it on 4th and 5th rep)
185x5 (didn't hit depth either time)
185x5 (hit depth on last rep)
185x5 (hit depth on 3rd rep on)
225x5 (got sick of having to really try for depth so upped the weight)
225x5 (w00t)

And that was it.

Energy : 8/10
Focus : 9/10
SFW : 9/10

Debrief:
Wrapping my knees myself takes so much out of me its crazy. Got crazy pumps in my biceps and forearms. They were hurting from DOMs and then even more with the pump!!! First time I've had my hammys pumped in a long long time. Felt interesting. Definitly felt the focus aspect of the WTF Pump'd, as my last set was intense as all hell. Intersting note: time felt like it slowed down during my squats, but felt sped up durin the pulldown and rows. I felt like I left a lot in the tank today (well really I did). I'm not used to doing only 1 lift for legs, so I'm not very happy with it. Hope it heals.

**romanaz** · 04-25-2007, 09:45 PM

Stationary Bike
26m 46s
5.3miles

tried doing HIIT, but my quads pumped up super duper fast and it hurt like hell. I coulda went longer, but my quads just HURT so bad.

It was good anyhow, focus was great, hell I got to 26mins for gods sake!!

Energy : 8/10
Focus : 9.5/10
SFW : N/A

**romanaz** · 04-28-2007, 10:22 PM

Did 5miles in 24mins on the stationary bike.

goal is to get to 5miles in 20mins or less.

**romanaz** · 04-29-2007, 04:33 AM

I've decided that since I'm on the injured list, I'm going to stop cutting and ramp up the calories, sleep, stretching, foam rolling, self-massages and other re-hab work. I think I'll add brown rice back in a bit, up oats in the morning to 1/2 cup and try and keep protein at 300g or so.

Not having fun with this effing knee problem. Upside is I get to focus on my upperbody more and maybe I can make some progress here if I concentrate on it more.

Diet:
FitDay.com - Diet and Fitness journal for romanaz

danman77220 · 04-29-2007, 05:33 AM

Sounds good, man.

Get to benchin!!!

:moon2:

**romanaz** · 05-01-2007, 05:55 AM

Sooo, I had my physical today. I'm noting that this doctor is ok, but not great. He looked at my list of supps and the only thing he said was to watch out for rashes from the Valerian Root. Thats it, so that went well. I talked to him about my knee, he wasn't much of a help, only thing he offered was to 'strengthen my quad by holding the leg out for extended periods of time." I'm almost certain that the reason my knee is being a bitch is that my quad OVERPOWERED my hamstring or something to that effect. He also said he would like to see me under 190lbs as that would put me into the "Overweight" range on the BMI chart, as I am currently Obese. Thats bullshit, if I'm obese, then what does that make the 300lb 5'3 dude who is constantly at Wal-Mart? I told him flat out that I don't really care so much for the weight, I'd like to see myself under 20% BF. I told him I'm doing powerlifting, and if I get accepted to FDU, that I'll be switching to Olympic lifting, but I doubt he caught that. He said I should cut my workouts down to 35-40minutes and do 20-30mins cardio. Sorry pal, but that ain't going to happen. I'll do 1hr max and then 20-30mins cardio. I got my papers for bloodwork, the normal stuff then also a test level check, if my insurance covers it (and they ****ing better). Also got a tetanus shot. Thought it was going to hurt like it did was I was little, but it didn't. I'm doing cardio everyday now until I lose what I think is enough, I'm sick of this shit.

Warmup:
Foam rollings
Stretching
Muscle Cleans and OH press's
Pullups x 2

Bench (paused unless noted)
45x10
115x10
135x5
165x2 [2nd rep was a struggle]
175x1 [not paused, not happy w/ that]
165x1
155x3
145x3

Rack Pin Press/Negatives [pins set to 3inchs above chest]
135x3 [pin press]
185x0 [negative[
225x0 [dropped it oops]
205x0 [negative, dropped last 3inchs]

CGBP
115x6
135x5 [6th rep bar drifted to far back and I lost it, not counted]
135x6

DB Rows superset with Cuban Rotations
60x6 / 10x10
70x6 / 15x10
75x6 / 15x10

Stationary Bike cardio:
5miles in 21:04, 24:04 total 5.5miles.

Energy : 7/10
Focus : 8/10
SFW : 6.5/10

Debrief:
Numbers look good, but I'm am NOT happy with this workout. My not using enough leg drive nor do I feel like I'm using any lat drive. Also, my lower back so super tight today. Not to mention my lats cramped up like nothing today, wtf. I really kinda had a bad day.

WTF Pump'd:
Pumps were good today, I was pumped after set #1, of just the bar. I think my lats were cramping b/c they were pumped (maybe I WAS using them). Cardio was decent. Not much focus, probably wore off after the hr of weights. Note: WTF was mixed in a plastic cup, no shaker I forgot it. never again will I forget, it was NASTY.

danman77220 · 05-01-2007, 06:14 AM

Cardio... blech.

What do you do usually? I've had the best weight loss on ellipticals. Easy on the joints, too.

**romanaz** · 05-01-2007, 06:10 PM

Quote:

Originally Posted by danman77220

Cardio... blech.

What do you do usually? I've had the best weight loss on ellipticals. Easy on the joints, too.

I usually run or elliptical, but my knee is being a whore so bike for me

**romanaz** · 05-01-2007, 06:11 PM

Woke up this morning with an INTENSE pain in my right wrist. Felt like nothing I had felt before, I seriously thought I broke my wrist or fractured it. The pain was so intense I stood over the toilet for 20 mins just about ready to puke. I went to school and dropped off a project and came home to a doctors appointment, and at the appointment, the doctor made the pain hurt just like when I had tendinitis in my left wrist. Well, thats what it is.

So now, I'm wearing a splint on my right wrist, a knee brace on my right knee, and I'm super pissed off at myself for letting this happen. Now I can't do ANYTHING in the gym except cardio. I might be able to do some upperbody stuff if the pain subsides, as lifting helps tendinitis. Another thing, this was a different doctor from the one who saw me yesterday and who looked at my left arm when it had tendinitis. This lady said lifting is bad for it, while the other guy said lifting helps. Greeeeeat! If I can bench or anything on Friday, I'm doing it. I'm not even caring if its pl related, just something so I don't atrophy.

I'll continue taking WTF Pump'd when I do cardio, which will probably be everyday when I can.

This really sucks.

**BigZeke** · 05-01-2007, 07:15 PM

You're a band-aid.

**romanaz** · 05-01-2007, 07:15 PM

Quote:

Originally Posted by BigZeke

You're a band-aid.

**BigZeke** · 05-01-2007, 07:30 PM

Quote:

Originally Posted by romanaz

Says the man with 2 injuries.

Told you that beard was no good.

04-29-2007, 05:33 AM	#877
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Romanaz's Cutting Log Sounds good, man. Get to benchin!!! :moon2: __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

05-01-2007, 06:14 AM	#879
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Romanaz's Cutting Log Cardio... blech. What do you do usually? I've had the best weight loss on ellipticals. Easy on the joints, too. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

05-01-2007, 07:15 PM	#882
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Re: Romanaz's Cutting Log You're a band-aid. __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger