Romanaz : The Olympic Weightlifter - Page 5

**bigDman** · 09-10-2006, 01:34 AM

thats good to hear. injuries suck espically if they are serious

**romanaz** · 09-12-2006, 01:43 AM

-intense day. Lifted with a few friends at Golds in Bethlehem. Push myself to my limit a few times. Good stuff. Deadlifts felt GREAT

Incline Bench
135x6

Seated Military
85x6

Rear Raise
15x10
20x10
20x10

BB Shrugs
135x10
185x8
225x8
135x20

Dips (resistance)
34x8

Chins (resistance)
34x6

Deadlifts
315x5

DB Curls
40x6

Pinwheels
30x6

15 Minutes of HIIT Cardio on a treadmill. 30-60seconds at 3mph and 30seconds at 8mph. God was that good.

**romanaz** · 09-12-2006, 11:15 PM

good day at the gym. Went in, felt good, have a good audience (1 "future" bodybuilder and his friend marveling at the fact that I can stand with 315lbs on my back and then squat 265 for reps)

-Squats
265x4
155x20 (10,5,5)

SLDL
285x6

Calf Raise with Smith (held like deadlift)
195x8
195x8

Crunches
20
20
20

Lying Leg Raise
15
15
15

**romanaz** · 09-13-2006, 08:29 PM

2 sets of 15 minutes of HIIT cardio, 30-60sec at 3mph, 30seconds at 8mph

**romanaz** · 09-15-2006, 12:30 AM

Pretty good day at the gym.

Bench Press
145x6
155x2 (2nd one was assisted)

Clean/Jerk
105x5

Rear Raise
20x10
20x10
20x10

DB Shrugs
85x8

Dips(resistance)
40x8

Chins(resistance)
40x8

Bent Over Row (BOR henceforth)
115x8 (working on smooth form)

BB Curl
80x8

Hammer Curl
35x6

HIIT Running
15 mins 1 minute @ 3mph, 30sec @ 8mph

**romanaz** · 09-15-2006, 08:18 PM

GREAT day at the gym. Had a good crowd at the colleges gym, and luckily I found a guy who was able to spot me for squats. Decided today to do some HEAVY squats just to see where I am at. Glad I did

Squats
315x2 [PR]
365x1 [PR]
315x1
275x3
155x20 (10,5,5)

SLDL
315x4 [PR]

Calf Raise on Smith
335x8 [PR]

Crunches
40
30
30

Paralell Bars
15
15
15

**DarkFalcon** · 09-15-2006, 08:21 PM

Awesome lifting bro! :clapping:

**romanaz** · 09-16-2006, 01:59 AM

I'm preparing now to be sore as balls tomorow lol

stonecoldtruth · 09-16-2006, 02:02 AM

Quote:

Originally Posted by romanaz

I'm preparing now to be sore as balls tomorow lol

No doubt after those squats.. I'd down some extra BCAAs/Vitamin C/Taurine.. could help some of those nasty DOMs.

SCT

**davtown** · 09-16-2006, 02:10 AM

Nice squatting! Are these full squats?

**romanaz** · 09-16-2006, 03:28 AM

the 315 and lower squats were down below parallel, the 365 was to just about parallel. I had a kid watch me to see (well everyone else in the gym was staring, I love that) where I stop, if I'm at paralell and he said it looked like it was just above. Mind you, I've never had more then 315 on my back before.

Got myself pysched up for it, screamed a few times, and apparently I got all the people doing cardio and and one the machines around the bend to stop what they were doing and see whats in hell was going on. Some black guy behind me, after I reracked it was like flipping out cuz' he never seen anyone squat that much.

Actually, I trying some new Sobe SuperMan energy drink out tomorow (I work mad early so i'll need it) and its got tons of vitamin C and taurine

stonecoldtruth · 09-16-2006, 04:21 AM

Quote:

Originally Posted by romanaz

Got myself pysched up for it, screamed a few times, and apparently I got all the people doing cardio and and one the machines around the bend to stop what they were doing and see whats in hell was going on. Some black guy behind me, after I reracked it was like flipping out cuz' he never seen anyone squat that much.

Dude, you so should have belted out.. LIGHT WEIGHTTTTTTTTTTTTTTT.

**romanaz** · 09-16-2006, 04:31 AM

haha

thats what I was doing screaming "lightwieght" and "yea buddy" and "cmonnn buddy"

needless to say I was watching some ronnie coleman the past few days, and some magnusson... good gracious god they are such inspriations

**romanaz** · 09-16-2006, 11:33 PM

15 minutes HIIT running.

**romanaz** · 09-19-2006, 01:16 AM

Back To School

Learned today a few things.

-Why you don't do rows and deadlifts on the same day for back on the routine I'm on.
-3 hrs is WAY To long to be in the gym, time just went so slow.
-I'm switching chins/rows(or deadlifts)/biceps to first, and having chest/shoulders/tri's 2nd in the lineup.
-Leave the ego at the door

Flat Bench
155x1
185x0 [Failed][badly]
145x2
135x5

Standing Military
105x6

Rear Raises
20x10
20x10
20x10

BB Shrugs
225x10
135x20

Dips (resistance)
40x10

Chins (resistance)
40x7

DB Rows
65x8

Deadlifts
335x1
365x0 (4 inches off the ground, had it been 355 might have had it)
355x0 (1 inch off ground)
315x0 (couldn't even move it)
245x6

DB curls superset w/ Farmers Walks
40x5 / 45 @ 80feet x 2

09-16-2006, 02:10 AM	#130
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Nice squatting! Are these full squats? __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-15-2006, 08:21 PM	#127
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Awesome lifting bro! :clapping: