Romanaz : The Olympic Weightlifter - Page 4

**romanaz** · 08-09-2006, 03:47 AM

the gym has a step thing made of wood about 4 inches tall that I do it on. Its not as effective as say on a leg press or a calf machine, but I can overload the weight for it and tear down quicker. I'll add more details, I'll try to get my diet in.

stonecoldtruth · 08-09-2006, 04:20 AM

Quote:

Originally Posted by romanaz

the gym has a step thing made of wood about 4 inches tall that I do it on. Its not as effective as say on a leg press or a calf machine, but I can overload the weight for it and tear down quicker. I'll add more details, I'll try to get my diet in.

I actually enjoy using the step wood/block and the smith machine when working on explosive calf raises. I feel it allows me to go deeper into the bottom stretch and explode harder than the leg press or even seated calf raises. The only downfall I have with the smith raises is that you have to keep very strict leg control or I personally end up using some quads if I bend my knees at all.

SCT

**romanaz** · 08-10-2006, 01:43 AM

-changed a few exercises around. dropped the hammerstrength bench for Decline bench since its better in the fact that I have to balance the bar. Also dropped the shoulder press machine for Cleans.
-added rear lateral raise because my rear delts are Lagging behind badly
-those are the FINAL changes for this routine. now all I have to do is push harder!!!!!!

without further ado!

Decline Bench
145x11RP (4,3,2,2)[PR]

Cleans
135x4 [PR]
95x8

Rear Delt Raises*
10x10
10x10
10x10

Hammerstrenth Dip
230x7 (failure) [PR]

Lat Pulldown to Back
90x8

T-Bar Row Wide (narrow)**
75x7(7)

Preacher Curls superset with Reverse Barbell Curls
60x7 / 60x7

*starting with 10lbs til I get used to this exercise
**Wide grip, then narrow grip immediatly afterwords

very good intense workout

**romanaz** · 08-11-2006, 05:04 AM

-this day is designed as a dynamic effort day with front squats/hypers etc..
-I have decided to give up on front squats as it hurts like hell and its starting to burst capilarries and such. Now what I'm going to do is back squats but speed.

Squats (front/back)
Front - 135x5
Front - 135x3 (quit cuz it cut into my skin to much)
Back - 185x5
Back - 135x20

Hypers
bw+45x8
bw+45x8

Calf Raise on Calf Raise Machine
190x10

**romanaz** · 08-12-2006, 11:19 PM

-Amazing workout today.
-Intenisty level was high on everything but chin-ups. I just can't seem to pysch myself up for them. Might be some mental thing from high school and grade school when I couldnt even do one pullup for that presidential fitness thing. I'd stomp that fitness thing now.
-Spent about 2 minutes prior to my deadlift working set pysching myself up (to see if it works) and it was the easy pull that I have done.

-Flat Bench Press
140x6

Clean and Jerk
105x8

Dips (resistance)
40x7

Chin ups (resistance)
40x6

Rear Delt Raise
10x10
12x10
12x10

Deadlifts
265x7 [b][PR][b]

Barbell Curls superset with Hammer Curls
80x6 / 30x6

**romanaz** · 08-14-2006, 01:33 AM

-lifted at the hacketstown Golds today. went in to see whats its like. Only could find 4 100lb plates for my calf raise on the leg press, and the t-bar row (didnt use just looked at) is screwed up. You lean on the pad and pull it toward you, not stand up with the weight and row it. Argh! ruines it!
-intense workout, pysched myself up and got my reps up a bit.

Squat
245x8
155x20

SLDL
245x8

Calf Raise on Leg Press
470x8
180x20

Crunches (reps) 30 second rest
40
25
25

Parrell Bars
20
20
20

**romanaz** · 08-16-2006, 03:34 AM

-seems my incline bench is getting a lot stronger, I put 115lbs on it for my new weight and I tore through it with no problem, so I bumped it up another 10 lbs and that was hard to get 8 reps, so I left that as working set. Next time, 135!
-got the military press to 8 w/o rest pausing.

Incline Bench
125x8

Military Press/Jerk
105x8

Rear Raises
12x10
12x10
12x10

Close Grip Bench
110x7

Lat Pulldown To Front (superset)
110(60)x5(4)

Bent Over Row
135x8

DB Curls superset with Pinwheels
35x8 / 30x7

**romanaz** · 08-17-2006, 04:57 AM

-after reading SCT's workout log and looking into the glut-ham raise, I searched my gym around and tried to find a bench or something or anything I could fashion to make a station for glut-ham raises. Sadly, I could not find anything, but me and my partner stumbled upon a parrelell hyper extension station in the far back. Different angle of it really felt good and gave a GREAT stretch. Dropping sumo press for this new exercise.
-pushed myself to the LIMIT (almost) on leg press. So I'll keep the weights the same til 8 reps or higher is accomplished. Should be at least 2-3 weeks at this weight.
-the stretch for quads killed me tonite. So bad it was.

Leg Press
550x6 [PR]
350x21 <partner counted wrong and messed me up>

Parrelel Hypers (dropped weight to bw)
bw+45x8(5)
bw+50x8(dropped to 25x4, dropped to bw for 3)

Calf raise on Smith Machine
280x8
315x8
315x8
195x20

Situps
20
15

Leg Raise
15

Parrell Bars with partner pushing on Legs
~15 RP (so sweaty i couldnt stay on it to long)

**romanaz** · 08-19-2006, 04:26 AM

-traded reverse grip curls for Farmers walk. Felt much better, plus I need to build grip anyhow.
-my right hamstring cramped up on the last set of Decline Bench, and was still sore even after a lot of stretching and massaging, so I couldn't get the neccessary jump for cleans and thus couldn't do the working set I wanted to, so I dropped the weight and did it.
-This has been happening for about a week now, and its annoying me, after I do my Rear Lateral Raise, my right shoulder begins to ache. Actually it starts during the set and its not like a huge ache, so I power through it. I have no idea what it is, it only hurts when I do the rear lat raise, and afterwords its a little sore.
-Also, I finally got myself to get the top position of cleans down, in a few weeks I should be able to clean up to it well.
-I was up at the Hackettstown Golds, so the T-Bar wasn't like the normal one I use, you don't hold yourself up, you lay down on a pad. Its really LAME.

Decline Bench
145x12

Clean
135x2 (stopped b/c of hamstring)
95x8

Rear Raise
10x10
12.5x10
12.5x10

Lat Pulldown to Back
100x10

T-Bar (rear delt row)
75x8(5)

Preacher Curls
60x8

Farmers Walk
45lbs x 40feet for 4 runs.

**romanaz** · 08-20-2006, 07:12 PM

This is from SAturday Aug 19th's workout

-decided to make Day 8 a "perfect-the-form" workout, specially with squats.
-squats turned into a 5x5 workout, 4 warmups of 5 perfect form, and 1 heavy working perfect form.
-15 minutes of 1v0 basketball in Golds Gyms basketball court.
-right hamstring still sore from cramping up yesterday. Supplemented myself with more massaging and stretching and a banana, still didnt help. Hope it goes away soon.

Squats
245x5
155x20

Hyper
bw+45 x 8

Calf Raise on Machine
210x8

Situp
15 (hamstring was starting to cramp so I stopped)

Lying leg pull
20
15
15

**romanaz** · 08-22-2006, 05:42 AM

-day started out bad. woke up so tired because I was up all night on the phone. Got to work, stayed 2 hrs late for overtime, and my mom made a f***ing orthodontist appointment at 4:30 for me without telling me. So I rush to get there, and I made a wrong turn, got lost, got back on the right road only to have a tree in the road and have to backtrack. Then I find out i MIGHT have to get my wisdom teeth removed. Come back to the gym, found out I left my logbook home, so I couldn't judge what I needed to put on for the weights, start off strong on the bench press, but then I failed on my working set for Clean/Jerks and I failed locking out on the very last rep. Total failure, couldn't save it, and it hit my right thigh with the bar and the plate. Walked it off, iced it for 20 minutes and went back and hit up dips and went from there. Had my best pull ever so idk what to say. Going to wait til tomorow to see if I can squat. Worst Day ever.

Flat Bench
140x7 [PR]

Clean and Jerk
115x4 <5th rep complete failure + injury>

Dips
40x8

Chins
40x7

Deadlifts
285x5 no straps [PR]

Curls superset with Hammer Curls
75x6 / 30x5

**romanaz** · 08-22-2006, 05:47 AM

pics of the bruise as of now. My left leg has a small black and blue spot at the same height as this one. Sore as a mother.

**romanaz** · 08-23-2006, 09:07 PM

Decided, after 2 days off, that I'm going to take 6 days off and hit the gym up again after it. Should be healed, or at least better. Still no black and blue bruising on my right leg, still red. Makes me wonder.

Oh, and I'm going off of creatine for a month. Been on it for about 4 months now, good time to cylce off.

**romanaz** · 08-26-2006, 02:13 AM

did 15 minutes on eliptical and 15 minutes on a bike, 120-130bpm on the heart monitors.