Romanaz : The Olympic Weightlifter

**romanaz** · 06-02-2006, 06:46 AM

Starting logging here June 2, 2006.

Hey, I'm a new member here, and I thought I'd share my logbook with you guys, maybe get some feedback on my program and give me even more motivation to push myself farther. I'm currently in a Biggest Loser contest at my gym, which ends this Monday, June 5th. I'm being weighed in at 5:30pm, and I'm hoping to have lost a few pounds since the last weigh-in in the first week on May. The contest is judged not in weight-loss, but who lost the most percentage of bodyfat percent. So, for example, if your 20% bodyfat, and lose 5% bodyfat, you lost 25% of your total bodyfat. So far I have lost 12lbs and 4% bodyfat, down from 216lbs and 26% bodyfat. So, that gives me a percentage lost of 15% of my total bodyfat, and that puts me in 10th place out of well over 300 guys. I'm looking to be down near 20% bodyfat on Monday. After Monday, I will have the before and after pictures and I can scan them in and post them. And I will also take a few new photo's around that time so I can actually see how I look now.

I currently am taking the following supplements :
1 Generic Multivitamin with breakfast
1 Scoop of GNC Whey Protien in 10oz of Milk with breakfast
1 Scoop of GNC Whey Protien in 10oz of Cold Water before Workout
1 Scoop of GNC Whey Protien and 1 Teaspoon of GNC Creatine Monohydrate in 16oz of Cold Water after Workout.

Current Weigh-In
Weight : 204
Height : 5'6
BodyFat : 22%

Looking, at end of summer to be down near 15% bodyfat, and no gut.

The routine I am following now consists of supersetting two opposite exercises with 1 minute rest inbetween. 20 Minutes of cardio afterwards with heart rate at 140BPM.

My split is:

Monday : Chest/Back
Tuesday: Legs
Wednesday: Arms
Thursday: Shoulders
Friday: Legs
This week I moved the days up one (ie mondays workout on tuesday) since I was out of town on Monday and had no access to a gym.

Thursday June 2, 2006

Barbell Curls superset with Close-Grip Flat Bench
60x8 95x8
60x8 95x8
60x8 95x8

Preacher Curls superset with Skull Crushers
50x8 50x8
55x8 55x8
55x8 55x8

DB Curls superset with Overhead DB Extension
25x8 50x8
30x8 50x8
30x8 50x8

Hammer Curls superset with Cable Pulldowns
30x8 50x8
30x8 50x8
30x8 50x8

20 Minutes on Eliptical, 5 resistance Ave. BPM : 140

**DarkFalcon** · 06-02-2006, 07:40 AM

Hey Romanaz welcome to IronMass! I'm too sleepy to comment right now but I'll look over this again tomorrow and throw in my 2 cents. Cheers! :dine:

**powerman2000** · 06-02-2006, 04:44 PM

Here is my 2 cents.

Stop drinking the milk with your whey protein in the morning. Not only is that going to slow down your fat loss, but the milk will inhibit your protein digestion and therefore will reduce its absorption.

**romanaz** · 06-03-2006, 04:46 AM

Alright, I'll try that out for and see how it goes. I'm EXTREMELY pysched for monday's weigh-in, and I was really pushing it tonite at the gym. Apparently when I was doing my push press sets, I was making "such a big racket" the guys up front came back and told me to keep it down. Thats the problem with my gym, it has the "lets socialize and maybe do cardio" attitude. Its like 70% geared toward women and cardio. I wish the Golds Gym were close

Anyhow, tonites workout!

Shoulders

Cleans
65x10
85x8
105x8
110x8

DB Military Press superset with DB Shrugs
25x8 / 65x8
30x8 / 70x8
35x8 / 70x8

Push Press superset with Barbell Shrugs
70x8 / 135x8
80x8 / 185x8
80x8 / 185x8

Side Raises superset with Front Raises
15x8 / 15x8
20x8 / 20x8
20x8 / 20x8

20 Minutes of Cardio on Eliptical with average BPM at 150

Was a good workout tonite, I really felt good about it.

**romanaz** · 06-03-2006, 08:14 PM

Stupid me, last night I forgot to clean my shaker out, and I woke up, mixed my shake like normal (but with water!) and took a quick sip with my cereal, and holy crap was it bad! Then I remembered what I did, and I realized the old stuff went sour overnight. So I effectivly wasted 20grams of whey.

Todays Workout!

Legs
Squats superset with Stiff Leg Deadlifts
135x8 / 155x8
155x8 / 175x8
155x8 / 175x8

Sumo Deadlifts superset with Calf Raises
155x8 / 150x8
225x8 / 200x8
225x8 / 200x8

A short, but awesome workout!

**romanaz** · 06-05-2006, 05:42 AM

Today was good overall. It was my day off, so nothing big. I walked around the mall a bit. Went to a friends, had a thing of chocolate (I gave in forgive me!). I kinda excuse myself since I haven't had chocolate in like a year! Okay, anyhow, to make up for my weakness, when I got home, I did like 50 pushups and 10 minutes on my stationary bike, so I beilive I equaled out the calories.

Tomorow is the BIG DAY! So, accordingly, I'm waking up early, doing 20 minutes on my bike, eating breakfast, and if Its not raining I might go for a jog. If not, I'll hit it up at my college's gym before I come to my home gym.

wish me luck!

**romanaz** · 06-06-2006, 03:52 AM

well....

Today was the final check in for the Gibsons biggest loser contest!

First, some stats...

1st Check-In
Weight : 214.6
Bodyfat : 26.4%

Final Check-In
Weight : 199.6
Bodyfat : 19.7%

So, overall I have lost 6.7% bodyfat! That means I have lost 25% of my original bodyfat percent in the 3 months of this contest! As of the last check-in I was ranked 10th! So, hopefully this propels me up to maybe 3rd so I can grab some prizes.

Anyhow, I'm really pysched about this, by the end of the week the results will be up.

So, this propelled me to a great workout!

Monday June 5th!
Bench superset with Bent-Over-Row
95x8 / 95x8
115x8 / 115x8
120x8 / 120x8

Incline Bench superset with DB Row
75x8 / 35x8
85x8 / 40x8
90x8 / 45x8

Flys superset with Row Machine
35x8 / 90x8
35x8 / 90x8
35x8 / 90x8 (this set I had a 10 minute break, ran into a hot coworked :d)

Incline Flys superset with Assisted Chin-ups (weight is resistance)
35x8 / 64x8
35x8 / 64x8
35x8 / 64x8

Did the chest extreme stretching from DC and WOW was it excruciating!

Anyhow good day of working out and all!

**BobThePotato** · 06-06-2006, 03:55 AM

good work, keep it up

**romanaz** · 06-06-2006, 04:42 AM

thanks man, I will keep going on this cutting route all through the summer. I'm going to try for a 4pack by the end of it

also, anyone know of any way to get rid of stretch marks?

**romanaz** · 06-07-2006, 01:53 AM

Legs day! w00t

Squats superset with Stiff Leg Deadlift
135x8 / 155x8
155x8 / 175x8
160x8 / 180x8

Sumo Deadlift superset with Calf Raises (on leg press)
155x8 / 150x8
225x8 / 200x8
225x8 / 200x8

I tell ya, week after week, legs day is still the most killer of all my superset routines.

**DarkFalcon** · 06-07-2006, 02:09 AM

Quote:

Originally Posted by romanaz

thanks man, I will keep going on this cutting route all through the summer. I'm going to try for a 4pack by the end of it

also, anyone know of any way to get rid of stretch marks?

Buy some Vitamin E gel caps. Pop the gel cap and rub the Vit E Oil into the marks 2x daily.

**DarkFalcon** · 06-07-2006, 02:10 AM

Quote:

Originally Posted by romanaz

Legs day! w00t

Squats superset with Stiff Leg Deadlift
135x8 / 155x8
155x8 / 175x8
160x8 / 180x8

Sumo Deadlift superset with Calf Raises (on leg press)
155x8 / 150x8
225x8 / 200x8
225x8 / 200x8

I tell ya, week after week, legs day is still the most killer of all my superset routines.

lol..legs done right are the most brutal for everyone. I usually can't walk properly for 2-3 days after.

**romanaz** · 06-07-2006, 03:57 AM

hmm.. I've never thought of that. I use vitamin e gel caps oil on my thumb if I gets red and swollen and torn after a long day of bowling. It really helps when you go to a camp and bowl form 9-3 everyday lol.

yeah, it was pretty tough making it up the stairs to my house today.

**romanaz** · 06-07-2006, 04:06 PM

3rd day in a row I have tried mixing my protien with water for breakfast...

3rd day in a row the shake tasted like ASS... I use the same protien, same water I use for my before/after shake... why does it taste like ass?!?!

06-02-2006, 04:44 PM	#3
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,085 Recipes: 0 Rep Power: 197	Here is my 2 cents. Stop drinking the milk with your whey protein in the morning. Not only is that going to slow down your fat loss, but the milk will inhibit your protein digestion and therefore will reduce its absorption. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-06-2006, 03:55 AM	#8
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	good work, keep it up __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

06-02-2006, 07:40 AM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Hey Romanaz welcome to IronMass! I'm too sleepy to comment right now but I'll look over this again tomorrow and throw in my 2 cents. Cheers! :dine:

06-08-2006, 12:36 AM	#15
romanaz FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ Posts: 4,914 Recipes: 1 Rep Power: 127