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

[Romina81]

Cardio only 35 min on bike

Scheduled an ART session this Friday! hopefully that should massage out any knots causing my knee to feel tight.

Until then I'll probably go on as normal but may nix my second leg workout for this week. Maybe.

[tina722]

oohhh, ART! I've always wanted to try that. Do you like it better than other types of massages?

[Romina81]

oohhh, ART! I've always wanted to try that. Do you like it better than other types of massages?

This will be my first therapy actually I never went to anything like this but knee has been problematic lately. I read that art is used by a lot of athletes to relieve joint issues like knee problems.

I hope my insurance is kind enough to cover it will find out soon!

[Romina81]

Back attack!
lat pulldown
1X15 65
1X10 85
3X10 100

deadlift
1X10 135
1X20 145
1X10 165

seated cable row
3X10 85

one arm row
1X10 30
2X10 40
1X8 45

21s
3 sets with 25lb bar

straight arm pulldown
1X10 32.5
2X10 35
1X10 32.5

good morning
1X10 135
1X10 155
1X10 135

30 minutes on elliptical
It was an awesome workout today...old school tiesto is best during cardio

Trying to find kabocha went to shop rite and whole foods couldn't find any! Grrr..ended up buying acorn squash...going to hit up the K-town supermarket hopefully they should carry it.

Tomorrow I may just do cardio no legs/squatting have the ART therapy during the evening

[Echo814]

Sorry the knee is still bothering you! Hopefully the ART session will bring some relief

Nice looking workout! Been seeing a lot of high rep deads lately, not sure if I'm brave enough to try it... maybe once I'm no preggo lol.

[Romina81]

Thanks! I hope my knee gets better fast!
I don't think I can go over 20 reps in deads. I used the wrist straps today definitely helped no more raw for me!

[Romina81]

Went to the ART therapy just now and knee feelssoooo much better...the dr was a Peruvian guy
He did magic on my knee I can fully bend it with NO discomfort at all...he told me to lay off leg exercise until next Friday boo...

Have my second session on Monday with him he said I'm going to be alright...just a lot of scar tissue that was built up in my knee....nothing scary like a torn acl or meniscus

The therapy itself was very painful but no pain no gain!

This morning I did full body and then a few hrs later went back and did some intervals on bike I like going to gym twice day so took advantge im on vacation until Thursday.

Happy Friday!

[Romina81]

halfway thru cut progress pics





still got a lot more fat to lose...I think in another three months I'll be where I want then I'll go to maintenance

I had a refeed last night...which meant I went back to maintenance of 1800-1900 calories
my carbs are always high over 280 grams but last night took it higher and fats stayed at 65g so I didnt refeed on something fatty just had some extra food like protein bar (310 calories) and a wrap (100 calories) mostly carbs.

[gobbles23]

Oh wow! Look at the muscles on you! You look amazing! Awesome back/quads/hammies especially!

[Romina81]

Oh wow! Look at the muscles on you! You look amazing! Awesome back/quads/hammies especially!

Thanks Lori!!
I hope to get nice and lean like you

[tina722]

Wow! Great pics - I agree with Lori - quads, back, delts and tris are there also. Of course - nice squat booty!! (Gorgeous hair too)


ART sounds amazing, can you describe it a little more?

[newbeginning828]

Wow! Looking great! I'm def mirin!
The quads are the first thing that jumped out at me, but of course we know I'm obsessed with legs lol Your back looks amazing too! Wow, you did sooo great on your bulk! You're giving me hope for my cut!

[Romina81]

Thanks chickies!
I'm having a salad at Wendy's while using the wifi on my iPod checking emails and bb.com!
Still no Internet until tomorrow at house. Been busy!
Yall are so kind
Bulking works and I'm hopin to see more arm definition in the next 3 months! Hope to get rid of my small tummy too
Now that I'm taking it easy because of knee I'm focusing more on upper body.
Went to my second art just a few hrs ago and as soon as he starts my knee felt so much better. He still said no major tears but definitely some minor tear that needs to be released. I have bruises from him but it's worth it. I hope I can start cardio and light legs on Friday. I have another art on wednesday and then Friday. He said to rest my leg until Friday and I will but it's hard not to be on my feet all day with this whole moving thing and that aggravates it!

Today's workout was upper body only 1hr plus hopefully I can write out tomorrow workout Since I'll have internet.

[Echo814]

Progress pics look great! You can tell you gained some nice muscle with that bulk

Glad the ART session's are helping, having continued pain is never fun. Moving and any type of injury is hard, I have to be careful because moving seems flair up my Morton Neuroma in my left foot. Be safe moving!

[Romina81]

^Thanks Erica!! I sure did gain some muscles very content

I think the next set of progress pics will be even better because in our new bathroom the light is coming from above and you can see much more definition

Ay moving is hard enough as it is...damn knee lol today it feels the best..which means I may get to do some sort of cardio or leg workout tomorrow...after one whole week of not doing cardio or legs!

O boy I just checked what morton neuroma is and it does NOT sound fun

I went to two ART sessions and was scheduled for two more...but since my knee is feeling better already I won't go.

Rest and time is the best thing for any injury. I had a hard time with the resting...I basically did upper body only Mon/Tues and today. Tomorrow I hope to do cardio or light legs.

Todays workout:

overhead press standing
1X8 45
1X6 50
1X6 55
1X6 60
1X6 65

lateral raises
4X15 12s

alternating front raises
4X12 15s

incline db press
3X10 35s

upright row
4X10 40
superset with 21s barbell curl using 30lb bar
4 sets


Then I went home and had first breakfast since a long time...not doing IF anymore
breakfast was steel cut oats/wheat bran/egg whites/protein powder all cooked and mixed together with some truvia and cinnamon...Pure Deliciousness!

[tina722]

Why are you stopping IF?

I'm getting a massage tomorrow! It's something I set up over a month ago - this guy is booked solid for months in advance. Not really ART but helps get the kinks out off my shoulders/back.

[Echo814]

Glad to hear the knees feeling better thats awesome that you have a good spot to take progress pics, my apartment is horrible for that lol. Yep, Morton's Neuroma is is not fun to have, I got it from fracturing all my metatarsals back when I was 15. Had to have 2 separate rounds of steroid injections right into the nerve... not fun lol.

I had to give up IF to, not so good when pregnant and blood sugar drops, breaky sounds delish!

[gobbles23]

Yeah, I don't do so well without breakky! Coffee on an empty tummy kills me. Plus breakky is yummy! Love steel cut oats! I had some today

Nice workout!

[Romina81]

Why are you stopping IF?

I'm getting a massage tomorrow! It's something I set up over a month ago - this guy is booked solid for months in advance. Not really ART but helps get the kinks out off my shoulders/back.

That's awesome you are getting massage today...they are very helpful in relaxing and getting those nasty kinks loosened up. I'm going to try to go to something like that every 4-5 months.

I stopped IF because I don't need it anymore..I've gotten pretty good at sticking to a certain number of calories by end of day. Plus since I am working all day I would rather have a really good/healthy breakfast. Lunchtime I alway pack something light/convenient. I am loving the steel cut oats/wheat bran/egg whites/protein powder mush. lol
Plus I want to see if it makes a difference eating after training in the AM.

Glad to hear the knees feeling better thats awesome that you have a good spot to take progress pics, my apartment is horrible for that lol. Yep, Morton's Neuroma is is not fun to have, I got it from fracturing all my metatarsals back when I was 15. Had to have 2 separate rounds of steroid injections right into the nerve... not fun lol.

I had to give up IF to, not so good when pregnant and blood sugar drops, breaky sounds delish!

wow what happened to your poor foot!
yummm I love that breaky

Yeah, I don't do so well without breakky! Coffee on an empty tummy kills me. Plus breakky is yummy! Love steel cut oats! I had some today

Nice workout!

Thanks Lori! I actually like coffee on an empty tummy it calms down my hunger a little and gets me ready for gym time! I know you have some gastro issues though so yea that could be harsh.
I never knew what all the fuss was about steel cut oats until now!

[Echo814]

It's actually a funny story what happened to my foot. When I was 15 my family moved from a small 2 bedroom apartment which was on the second story to a larger 3 bedroom on the ground floor. I was carrying a desk drawer down the stairs, missed one step close to the top, landed on the toes of my left which bent outward and preceded to fall down the stairs all the way to the bottom. I land flat on my back and moved all my appendages and neck to make sure I still felt them, everything was good until I stood up and put weight on my left foot. I let out a good scream, which several neighbors opened their front doors to see what was going on lol. Went to the doctor and found out that I had fractured all 5 of my metatarsals close the distal head were it meets up with the proximal phalanges. The neuroma is nestled in between the fourth and fifth metatarsal. Here is a pic to get an idea, not my foot though It's circled where I fractured right under the heads, Dr said its an odd place to see fractures on those bones.



I spent the rest of the move watching 9 children, 3 of which were under the age of 4, so I was running around keeping them out of trouble, on a half cast making it worse. That's probably where the neuroma came from. I hurt myself a lot when I move, last time was bruised metacarpals on my left hand from ramming it into a door way while carrying a recliner in :P Be safe moving!

[Romina81]

Legs/cardio
sumo smith squat
1X10 +35 each side of bar
1X10 +45 """
1X10 +55 """
1X10 +65 """

romanian deadlift (forgot straps)
1X8 135
1X8 155
1X8 165
1X6 185
1X6 195

leg lifts
3X15

abductor
4X8 140

lying leg curl
3X30 40

hanging leg raise
4X10

15 min bike with a few intervals


tried to do front squats with bar but knee was bothering me...guess I'll focus on hammies for a while...do sumo squats for a few months maybe...I think the quads are big enough as it is...dont want to get tree trunk legs.

[Romina81]

Yikes sounds like a scary incident I'm glad you didnt get more hurt but yea the neuroma is somethin you will just have to deal with now huh... Hopefully it goes away!

It's actually a funny story what happened to my foot. When I was 15 my family moved from a small 2 bedroom apartment which was on the second story to a larger 3 bedroom on the ground floor. I was carrying a desk drawer down the stairs, missed one step close to the top, landed on the toes of my left which bent outward and preceded to fall down the stairs all the way to the bottom. I land flat on my back and moved all my appendages and neck to make sure I still felt them, everything was good until I stood up and put weight on my left foot. I let out a good scream, which several neighbors opened their front doors to see what was going on lol. Went to the doctor and found out that I had fractured all 5 of my metatarsals close the distal head were it meets up with the proximal phalanges. The neuroma is nestled in between the fourth and fifth metatarsal. Here is a pic to get an idea, not my foot though It's circled where I fractured right under the heads, Dr said its an odd place to see fractures on those bones.



I spent the rest of the move watching 9 children, 3 of which were under the age of 4, so I was running around keeping them out of trouble, on a half cast making it worse. That's probably where the neuroma came from. I hurt myself a lot move, last time was bruised metacarpals on my left hand from ramming it into a door way while carrying a recliner in :P Be safe moving!

[tina722]

Smith squats??? How do you like them?

IF makes dieting much easier - but since you train in the AM... makes sense to try breakfast. Do you use any supps? I think no... but can't quite remember.

[Romina81]

Smith squats??? How do you like them?

IF makes dieting much easier - but since you train in the AM... makes sense to try breakfast. Do you use any supps? I think no... but can't quite remember.

Smith squats are okay, just used them to ease back into leg training...ready for some heavy barbell squats! I was testing the waters today no more fronts for a while i think.
I take fish oil, glucosamine chrondoitin, glucosamine sulfate, multivitamin
I have a few tubs of juggernaut laying around I may start them again

[Romina81]

Chest back glutes
Db chest press
2x8 35s
2x8 40s

Cable row
1x10 90
2x10 100
1x5 110
1x10 100

Lat pull down
1x8 90
2x8 105
1x8 90

Glute bridge w/bosu ball
4x20 45 plate on hips

Single leg bridge w/bosu ball
4x15 per leg

Barbell row
4x8 85

30 min bike with intervals

Yesterday did full body and some cardio
Leg is feeling better I think I'll be able to squat with barbell towards end of week.

This past month skipped period! I thought I was either preggers or my body was conserving energy from change in diet and lots of training. So I had a refeed day yesterday lots of carbs/food and some cake at a family get together. This morning I woke up and got my period what a relief lol

[gobbles23]

Whew! Heavy training + food restriction really screws my cycle up too. Whenever I'm late- lots of food usually makes it happen

Glad your leg feels better!

[tina722]

^^^ smart. Bet you enjoyed all that food too.

[Romina81]

Whew! Heavy training + food restriction really screws my cycle up too. Whenever I'm late- lots of food usually makes it happen

Glad your leg feels better!

Yea? That's reassuring to hear it happens to you also I thought maybe I was doing it wrong :P Yes the leggie feels better maybe like 85% all better.

^^^ smart. Bet you enjoyed all that food too.

Yes I did! Although what I would've like to eat is something more fatty but from reading about refeeds it looks like you definitely want to keep fats low to moderate.

I'll have to check my weight in another week hopefully I lost some more!

[newbeginning828]

Yay glad to hear your leg is feeling better AND you got your cycle!

How's the house coming along?

[Romina81]

Yay glad to hear your leg is feeling better AND you got your cycle!

How's the house coming along?

Thank you it's a bitching injury the knee you know? It can impede so many things....cardio, weights, daily activities.
I think I'll keep ART therapy maybe once every 3-4 months.

House is looking really good now! We redid the bathroom, refinished the hardwood floors in whole house, refinished the walls/painted, replaced kitchen flooring, got a new dining room table, we're in the process of converting from oil to gas, and still have the backyard to clean up. What we did made the value of house go up.
Now we can enjoy for another two years or so and then we're going to make an addition to the house as well as refinish the basement.

Its hard work but it feels so good to relax and come home now to our own little castle. lol

THanks for asking hun!