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

[Romina81]

legs
sumo squat
1X8 135
1X8 155
1X8 165
1X8 185

bulgarian squat w/ 40lb dbs
3X8 per legs

abductor
2X10 130
3X10 140

split squat on smith machine
1X8 +35 each side
1X8 +45 each side
1X8 +55 each side
1X8 +65 each side

hanging leg raise
3X12

20 min on bike with a few intervals


I tried doing split squats with a regular barbell but couldn't keep my balance too good so decided to do them on smith machine for now until leg is 100% better. Additionally this Ballys I'm going to by our house has a power rack that faces a wall...I'm used to looking at myself in the mirror and its going to be a bit before I get used to looking at a wall lol

My legs were a little tired from Sundays full body...not really doing any set program but doing a split 5 days a week with lots of cardio.

[Echo814]

It not surprising that being at a deficit caused some wonkyness with your cycle, you've been in a deficit for over three months now right? Hormones are a hell of thing, I wish that being female didn't entail having to keep those in mind lol.

Sounds like the house is making some awesome progress

Glad to hear the knees feeling better, seems like there's a lots of muscle aches and injuries in the journals lately lol.

[Romina81]

Yea that was a little scare I never miss a period lol

Injuries are inevitable it happens to everyone just gotta work around the issues. We all push too hard sometimes

The casita is nice you know what I love... Not having to worry about putting tv or music loud. Also being able to do laundry whenever I want to. When we were living in an apt the lady upstairs was annoying.

It not surprising that being at a deficit caused some wonkyness with your cycle, you've been in a deficit for over three months now right? Hormones are a hell of thing, I wish that being female didn't entail having to keep those in mind lol.

Sounds like the house is making some awesome progress

Glad to hear the knees feeling better, seems like there's a lots of muscle aches and injuries in the journals lately lol.

[Romina81]

shoulders
standing ohp
1X10 45
3X6 65 last set dropped to
1X8 55

bent over raises
5X15 10s

standing db press
4X8 30s last set dropped to
1X8 20s

incline front raises
4X15 10 per arm

upright cable row
1X10 60
1X10 70
1x10 75
1X10 80

25 min on elliptical first 15 min where intervals

thinking of doing tris and bis tomorrow

[newbeginning828]

Nice work ^!!

Soo glad to hear that you are enjoying your house!!! That must be such an amazing feeling.. I can't wait to one day have our own house too!

[Romina81]

Nice work ^!!

Soo glad to hear that you are enjoying your house!!! That must be such an amazing feeling.. I can't wait to one day have our own house too!

Thanks nb I'm putting mote energy into upper bod fir the next few months
You are in Cali right? Cost of living is high there too like NJ ... tough!

[Romina81]

Bis and tris
Hanging leg raise
3x15

Dips
3x10 superset with
Alt db curls using 20s
3x20

One arm tricep overhead extension
3x10 15lb db per arm

Flat laying skullcrusher
1x15 30lb barbell

4x8 40lb barbell drop each set to
4x15 30lb barbell except third set was 20 reps

Cable bicep curl
1x10 40
1x10 50
1x10 60
1x10 55

30 min elliptical

[newbeginning828]

Thanks nb I'm putting mote energy into upper bod fir the next few months
You are in Cali right? Cost of living is high there too like NJ ... tough!

Yea, I'm in So Cal. Housing is sooo expensive. Out here you need at least $350k for a fixer upper in an ok area; $550k for a fixer in a good area. It's really making us think about our priorities.

Bis and tris
Hanging leg raise
3x15

Dips
3x10 superset with
Alt db curls using 20s
3x20

One arm tricep overhead extension
3x10 15lb db per arm

Flat laying skullcrusher
1x15 30lb barbell

4x8 40lb barbell drop each set to
4x15 30lb barbell except third set was 20 reps

Cable bicep curl
1x10 40
1x10 50
1x10 60
1x10 55

30 min elliptical

For your skullcrushers do you use the pre-made bars or the e-z bar?

[Romina81]

Ouch yea those prices are just about the same as in NJ.
Meanwhile somewhere in Florida or midwest you can get a new beautiful house for like 200-300K!

We had to get a fixer upper and it's not that bad...just older...we made a lot of changes to it already

For the skull crushers I use the pre made bars that are straight not the curvy ones (ez bar).

Don't worry housing market is probably going to dip a little more I think but who knows what'll happen after elections.

[newbeginning828]

Ouch yea those prices are just about the same as in NJ.
Meanwhile somewhere in Florida or midwest you can get a new beautiful house for like 200-300K!

We had to get a fixer upper and it's not that bad...just older...we made a lot of changes to it already

I know! Hubby and I watch 'House Hunters' and it's crazy. Houses for like 500k and they're like huge mansions with lots of land! It's sad.

We know what to expect, and we kind of welcome the idea of fixing it up... It's like making it really yours eh?

For the skull crushers I use the pre made bars that are straight not the curvy ones (ez bar).

Ahh ok.. my gym doesn't have those. I have to use the ez bar, it's a little bit weird but I'll get used to it. Otherwise, I might just make the switch to DB

Don't worry housing market is probably going to dip a little more I think but who knows what'll happen after elections.

Crossing my fingers!

[Echo814]

I miss being in a house for those very reasons. So far the complex we are in isn't to bad but I hate stairs lol.

The crazy thing about Phoenix is you can buy a nice house for around $100 grand that includes a swimming pool! The housing market crashed hard here, it was one of the top 3 cities for foreclosures.

Nice workout, I love skull crushers for tri's I always feel it

[Romina81]

Yea Phoenix got hit hard didn't they....I hope you don't have to climb too many stairs!
It sucks when you got a bunch of groceries.

I miss being in a house for those very reasons. So far the complex we are in isn't to bad but I hate stairs lol.

The crazy thing about Phoenix is you can buy a nice house for around $100 grand that includes a swimming pool! The housing market crashed hard here, it was one of the top 3 cities for foreclosures.

Nice workout, I love skull crushers for tri's I always feel it

[Romina81]

Shoulders
Standing ohp
1x6 45
4x8 65 last set dropped to 45
1x10 45

Lateral raise
5x15 10s

Upright row
3x8 50
1x560
1x8 50

Incline press
1x9 35s
2x8 40s last set dropped to 30s
1x10 30s

Cable upright row
1x10 70
1x8 80
1x8 85
1x6 90

20 min bike

Happy Monday

Last night had weekly refeed/cheat meal and some tiramisu
I didn't plan on having this but it happened and I feelok about it might make it a weekly thing still not sure. It's not like I go buck wild on the food but not sure if it will hinder progress. So far so good am downto 127 now.

[gobbles23]

Oh, congrats on getting down to 127!

[Romina81]

Oh, congrats on getting down to 127!

yay slowest cut ever but progress is steady!

[Romina81]

Legs

warmup with some bw bulgarian split squats

leg press
1X8 3pps
1X8 3pps +25 each side
1X8 4pps
1X8 4pps +25 each side
1X8 4pps +35 each side
1X10 5pps dropped to
1X12 3pps

feet together leg press
1X10 3pps
1X10 3pps +25 each side
1X10 3pps +35 each side

sumo squat
1X8 135
1X8 155
1X15 135

oly squat
1X8 135

leg extension
1X8 140
1X8 180
1X8 200
1X8 220 dropped to
1X8 140

hanging leg raise
4X12

10 min elliptical cool down

Finally had a decent quad dominant leg day knee is doing good! I had so much fun doing the leg press again I think I'll go for 6pps when my knee is 100% in about a week.

Squats felt okay although my spinal erectors were still fried from sundays romanian deadlifts...I think I put too much pressure on my back by going all the way down to the floor with the rdls...I was starting to do them going down about mid shin until this guy came up to me and said to go lower touch the bar all the way down to floor...but he probably thought I was doing regular deadlifts not rdls...anyways

[Echo814]

Congrats on the continued weight loss! Slow is good, less miserable about food and more likely to preserve muscle

Glad the knee is feeling better! Nice looking workout, I like the variety of exercises. Yeah, that guy should've kept his mouth shut, RDL's you go mid shin and pull back up, SLDL you go to the floor with the bar. I went on a research binge one day to find out how to actually do them lol.

[newbeginning828]

Yay! Sooo glad to hear that your knee is feeling better!!!
That must be such a relief. Hahah it must be so hard to contain yourself and not want to go overboard

[Romina81]

Congrats on the continued weight loss! Slow is good, less miserable about food and more likely to preserve muscle

Glad the knee is feeling better! Nice looking workout, I like the variety of exercises. Yeah, that guy should've kept his mouth shut, RDL's you go mid shin and pull back up, SLDL you go to the floor with the bar. I went on a research binge one day to find out how to actually do them lol.

haha yea sldl and rdl cause a lot of confusion huh? I was researching after that incident too and yea you dont touch the bar to the ground with rdls....I should've just continued doing them the way I've been doing them but he was hovering/watching and making sure I would do it like that LOL

ah...that's I get for going sunday around lunchtime...lot of people...I like going at 7 am better

Yay! Sooo glad to hear that your knee is feeling better!!!
That must be such a relief. Hahah it must be so hard to contain yourself and not want to go overboard

Yes it is a relief I thought I was going to be out for a few months! I cant wait to start front squatting again...but I'll take it easier and not just focus on one type of squatting...hit the legs all different ways

[gobbles23]

Oooh, NICE workout Strong!

[tina722]

Nice workout! Everything looks strong and 6pps!!!

Awesome job with the weight loss too. I'm back up a few, ;p think I'm ready to resume dieting for a few more pounds though.

[Romina81]

Nice workout! Everything looks strong and 6pps!!!

Awesome job with the weight loss too. I'm back up a few, ;p think I'm ready to resume dieting for a few more pounds though.

Thanks T! Yea I think I can do it once my knee stops whining...lol
The only part that I get scared about is when setting up and finishing a set when I go to put the pedestal thing back up with my feet the knee starts to feel it.

Yea diet hasnt been too cruel...slowly but steady loss...I hope to reach my goal of 120ish.

You look awesome already by the way, so can't wait to see what a few more pounds less look like!

[Romina81]

Back

lat pulldown
1X15 60
1X8 90
1X8 105
1X5 120
1X8 105 dropped set to
1X8 90

deadlift
1X5 155
1X5 175
1X4 195
1X5 155 (sumo)

one arm db row
1X8 40
3X8 50 dropped last set to
1X8 40

cable row
3X20 60
1X20 50

bent over bb row
1X5 65
1X5 85
1X5 95 dropped set to
1X5 85

straight arm lat pull down
1X10 45
1X10 55
1X8 60 dropped last set to
1X8 50

20 min bike with a few intervals

Tomorrow chest,tris,bis

[marathonmom262]

You are one strong lady - I was so impressed with your most recent workout and then scrolled up and was totally blown away by your leg workout. You are amazing - great motivation for me! Keep up the great work

[Romina81]

You are one strong lady - I was so impressed with your most recent workout and then scrolled up and was totally blown away by your leg workout. You are amazing - great motivation for me! Keep up the great work

Thank you for reading!

I LOVE working out have been a gym rat since I was 16 (cardio only until about 2.5 yrs ago when I started lifting)

[Romina81]

chest tris bis

db bench press
1X15 25s
1X8 35s
3X8 40s last set dropped to
1X15 25s

flat bench skullcrusher
1X10 30
1X8 40
1X9 40 dropped to 1X10 30
1X10 40 dropped to 1X10 30

hs incline chest press
1X8 90
1X8 110
1X8 120 dropped to 1X8 90
1X8 90

cable bicep curl
1X8 70
1X8 75
1X8 80
1X8 85 dropped to 1X8 75

dips
7,7,6

hanging leg raise
3X12

overhead db tricep extension
1X8 35
3x8 40 dropped last set to
1X8 35

no cardio today legs need a break for the week

Ran out of protein powder today so going to be shopping for a new one...I like to put 1/2 scoop in my breakfast porridge thing...gives it a good taste plus a few grams of protein

cookies and cream i'd like to get

[gobbles23]

MMmm, there's a brand called Syntrax Matrix that makes a cookies and cream and it's the best one I've ever had. Oh. my.

Nice workout you did there You're doing great keeping all your lifts up while you diet!

[tina722]

cardio only??? running, or on the machines or what? I can't imagine that, seeing your workouts now.

[Romina81]

MMmm, there's a brand called Syntrax Matrix that makes a cookies and cream and it's the best one I've ever had. Oh. my.

Nice workout you did there You're doing great keeping all your lifts up while you diet!

I've seen that one!!! I'm definitely going to get that next time I go shopping
Surprisingly I don't feel weak...however I noticed some lifts are getting harder not enough recovery but its all good!

cardio only??? running, or on the machines or what? I can't imagine that, seeing your workouts now.

Yea mostly running and elliptical sometimes bike...I used to do like 3-4 miles running and sprinting sometimes. Then a year ago I started running longer distance and got up to 10 miles once. No more running for now but I do see it in the future.

[Romina81]

Happy Monday!

Shoulders
standing ohp
1X10 45
1X6 65
3X7 65 last set dropped to 1X11 45

lateral raise
4X15 10s

upright barbell row
1X8 40
1X8 50
1X8 50 dropped to 1X8 40
1X6 60 dropped to 1X6 50

bent over rear delt raise
4X15 10s

standing db press
1X8 25s
1X8 30s dropped to 1X8 25s
1X6 30s dropped to 1X6 25s

cable upright row
1X8 60
1X8 80
1x8 90 dropped to 1X10 60
1X8 90 dropped to 1X8 60

25 min cardio on some type of cross trainer machine which is awesome gets my heart rate up but very low impact on the joints

THis weekend joined Crunch and signed up Vlad as well...although he hasnt started working out again...too busy with house and all...maybe he will start in another week when his brother leaves back to Macedonia.

I love Crunch in my hometown...it's new, clean, not too many people...out of all the gyms I've been a member of (Ballys, 24hr, David Barton,Golds) this is my favorite and it's only 5 min drive from house

Really digging the drop sets and working to faiure...I can notice more growth/definition in my upper body...even though I'm eating at a deficit...I see/feel it!

i bought some Chia seeds this AM after workout to put in my morning meal and it's sooo good! Tomorrow I'll try the Flax seeds I bought as well.