***Romina's journal for staying fit and healthy!***

[Romina81]

front squat
1X5 115
5X10 135

incline db press
5X10 40s

row
5X10 90

skullcrusher
3X10 55

good morning
1X10 135
3X10 150

press
5X10 50

seated facepull
3X10 50

incline db curl
3X8 20

rope crunch kneeling
1X20 150
2X20 160

tomorrow speed squats and cardio

tgif!

[Romina81]

Speed squats
1x2 200
6x2 205

Sumo deads
1x2 185
1x2 205
1x2 215
1x2 220
1x2 225

15 min elliptical

Switched to sumo...now i know how to use glutes and hams due to hip thrusts

[Romina81]

Squat
15 135
1x3 185
3x5 225
1x10 185

Bench
1x5 100
3x5 105

Row
3x5 125

Shrug
2x5 165
1x5 175

Press
3x5 65

Standing rope crunch
2x10 140
1x10 150

Cgbp
3x8 85

Switched over to 3x5 instead of 5x5 and squeeze more linear gains

[Echo814]

Nice new AVI Romina! Dat squat bootay

I've always liked 3x5 with a couple of warm up sets for the main lifts. Interested to see how your strength gains come a long

[Romina81]

Nice new AVI Romina! Dat squat bootay

I've always liked 3x5 with a couple of warm up sets for the main lifts. Interested to see how your strength gains come a long

Thanks Hun I hope in another two yrs it looks twice as good!
Phew 3x5 is a relief from 5x5 ...its more doable

[Romina81]

Squat
1x5 135
1x3 185
1x1 205
5x5 225

Sumo dead
1x3 135
1x3 185
1x3 205
1x5 225

Bench
1x3 85
1x1 100
3x5 105

Row
3x5 125

Press
3x8 60

Skullcrusher
3x8 55

Standing rope crunch
2x10 140
1x10 150

Really wanted to do hip thrusts at end since hubby came to gym just before I left and he's such a good spotter...but needed to rush to work to buy pre sale asot 600 tickets... got em!

Squats felt stronger than Monday since i ate better (more) these past few days...someone said to me today I make it look too easy...can't wait for 230 next week.

[gobbles23]

Nice Romina! I can't wait for you to squat 230 next week either

[Romina81]

Nice Romina! I can't wait for you to squat 230 next week either

Awww thanks....it's pretty exciting I want to hit 240x5 that would be awesome

[Romina81]

Hip thrusts
1x10 275
1x10 305
1x10 325

20 min elliptical stretching too

[Romina81]

Front squat
1x5 95
1x3 115
1x3 135
1x3 155
1x3 165
1x3 170
1x11 145

Incline db press
1x8 40s
3x8 42.5s

Row
1x10 95
3x10 100

Press
3x10 55

Good morning
1x10 145
1x10 155
1x10 160

Seated face pull
3x10 50

Standing rope crunch
1x10 140
2x10 150

Incline db curl
3x8 20

TGIF !

[Romina81]

quick workout
glute bridge
1X8 275
1X8 335
1X8 375
1X8 400

20 min elliptical

[Romina81]

squat
1X5 135
1X3 185
1X1 215
3X5 230
1X10 185

bench
1X3 95
3X5 105

row
4X5 125

db press
5X8 30s

incline db curl
4X8 20

cgbp
1X8 85
1X8 90
1X8 95

decline crunch (plate behind head)
1X8 5
1X8 7.5
2X8 10

standing rope crunch
3X10 140

tomorrow cardio...yesterday did some light running walking

[gobbles23]

You got 230 for 3x5!!!! Sick Romina! Great job! Aren't you stoked!? Not even a smiley after that one?? lol!

[Romina81]

You got 230 for 3x5!!!! Sick Romina! Great job! Aren't you stoked!? Not even a smiley after that one?? lol!

Lol I'm a little stoked...I'm settin the bar high if I get 240 for 3x5 then ill put a smiley hehe

And thanks!

[Romina81]

squat
1X5 135
1X3 185
1X1 215
3X5 230
1X10 185

sumo deads
1X5 135
1X3 185
1X1 215
1X5 230
1X5 185 (conventional..yuck)

bench
1X5 100
4X5 105

row
2X5 125
1X5 130

overhead press
3X8 60

incline db curl
3X8 20

decline crunch (plate behind neck)
1X8 10lb
2X8 5lb

skullcrusher
3X8 55

tomorrow hip thrusts/cardio hopefully

[Big_Sky_Guy]

Nice Job R!

[Romina81]

Nice Job R!

Thanks Big!

[Echo814]

I'm are impressed with the squatting in here I have to live vicariously through others with that lift, sigh. I hope you are peppering for the 240lb squats but not freaking out

When is the concert that you bought tickets to?

[tina722]

Holy crap!!! I love your legs and glutes and arms! Very nice avi.

And I feel like your strength is just exploding. Great job in here. I'm excited for those 240 squats. DL and rows are steadily increasing too.

[Romina81]

I'm are impressed with the squatting in here I have to live vicariously through others with that lift, sigh. I hope you are peppering for the 240lb squats but not freaking out

When is the concert that you bought tickets to?

Haha...I am definitely excited...I feel like my form is improving as the weight gets heavier! ASOT 600 is March 30th in madison square garden..last time I saw a concert there was for depeche mode a long time ago!

Holy crap!!! I love your legs and glutes and arms! Very nice avi.

And I feel like your strength is just exploding. Great job in here. I'm excited for those 240 squats. DL and rows are steadily increasing too.

Thanks! This is my first time running a linear progression setup and finally got the feel on sumo deads form (took me a while)...someone in another journal (powerbarbie) said to "start pulling on the bar THEN get the butt low" ..plus the hip thrusting activated my glutes big time

[Romina81]

front squat
1X5 115
1X3 135
1X3 155
1X3 165
1X2 175
1X11 135
1X10 135

rows
1X10 95
5X10 100

incline db press
4X10 40s

good morning
1X10 150
1X10 160
1X10 170

decline crunch (plate behind neck)
1X8 5
1X8 7.5
1X8 10

overhead press
1X10 45
2X10 55

Felt lazy this morning...didnt want to go but then I realized i would feel bad afterwards if I didnt go...
TGIF!

[Romina81]

hip thrust
1X8 315
1X8 335
1X6 375
1X4 400

speed squat
1X3 135
6X3 185


30 min cardio
<3

[CathyVee]

Very impressive lifts!

Tina told me that you were doing JasonDB's program. I'm doing it too and I'm loving doing a 3 day/week full body program.

[Romina81]

Very impressive lifts!

Tina told me that you were doing JasonDB's program. I'm doing it too and I'm loving doing a 3 day/week full body program.

Cool!
Yea its working out pretty well for me too! Just switched from 5x5 to 3x5 on most of the main lifts i think I've been running it for 4 months or so.
I'll check out your journal too!

[wakechica]

Wut 230 squats..... you strong girl! Mirin

[Romina81]

Wut 230 squats..... you strong girl! Mirin

Thanks chica! 235 this week!

[Romina81]

squat
1X5 135
1X3 185
1X1 215
3X5 235
1X5 185

bench
1X5 100
2X5 110

row
2X5 130
1X5 135

shrug
1X5 135
1X5 155
1X5 165
1X5 175

overhead press
3X5 65

cgbp
3X8 90

weighted decline crunch
2X10 5
1X10 10

skipped curls....felt tired :P

happy monday

[Romina81]

Squat
1x4 135
1x3 185
1x1 220
3x5 235
1 walkout at 275

Sumo dead
1x5 135
1x3 195
1x1 220
1x5 235

Bench
1x3 110
3x5 105

Row
4x5 135 grip slipping last set had to reset

Overhead press
2x5 65
1x5 70

Decline crunch (plate behind neck)
1x10 5
2x10 10

Standing rope crunch
2x10 140
1x8 150

One more week then I will deload

[gobbles23]

Wow, nice squats and rows and everything When comes the 240lb squat??

[Romina81]

Wow, nice squats and rows and everything When comes the 240lb squat??

Thanks sweetie...next week is 240 squats and deads...I hope to finish off good before my deload! Need to get on that liquid grip for rows and deads.