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

[Romina81]

Hey Romina!

Your squats and deads are looking awesome! And your deloading at those numbers As long as recovery is going well I don't think it matters lol.

I had to lol at the Mcpee pants story I have read stories about people beshatting themselves while squatting, all the pressure on the abs and some people end up doing the valsalva maneuver which buts more pressure down there and BAM shat in the pants lol.

Gracias!
Hahaha yes I freaking peed when going heavy on deads :O

lesson learned I cant drink a sip of anything before deads and maxing out on squats...bought pads too just in case :O

ay ya yay

........

so missed early morning workout...going after work....feeling like a program refresher switch (something more strength oriented) however I do not have a better alternative so I'll just keep doing what im doing...unless someone has a good recommendation??

[Romina81]

last night's workout end of deload back on program

squat
1X3 135
1X3 185
1X1 225
1X5 245 (left abductor started cramping)
2X5 225 easy
1X5 235 (started cramping again)

row
1X5 115
1X5 125
3X5 135

overhead press
3X5 70

bench
1X5 95
3X5 105

kneeling rope crunch
1X10 150
1X10 160
1X10 170

incline db curl
3X8 22.5


skipped cgbp since gym was packed with the local high school kids

meh workout didnt eat good the whole day no energy....left abductor cramping up because I stretch it too much doing side to side split...going to back off those for a while since this isnt the first time

[tina722]

.feeling like a program refresher switch (something more strength oriented) however I do not have a better alternative so I'll just keep doing what im doing...unless someone has a good recommendation??

I know you've tried quite a few, none of them appeal to you? Texas method might be good - the book 'practical program' describes how to individualize the program.


and sorry to hear about the abductor cramping - still a great workout considering you maxed out/deloaded last week.

[Redfizz]

I laughed so hard when you said you brought pads for your DLs & squats. Love your candor!
Way to go on your lifts!

[Romina81]

@t:
Yea hopefully leg is ok for tomorrow well see!
Never thought about Texas method...perhaps....I'm thinking of doing smolov again...I ran it like 2yrs ago when I was learning how to squat. Perhaps I can get something out of it this time ..300squat???

&red:
Glad you like my humor! Most people who know me IRL know I'm crazy like that.

[Big_Sky_Guy]

Good #'s!


Wife has even considered pads for doing double under rope skipping!

Or even a good sneeze...always know it's going to be a good one when she has to cross her legs!!!

[Romina81]

Good #'s!


Wife has even considered pads for doing double under rope skipping!

Or even a good sneeze...always know it's going to be a good one when she has to cross her legs!!!

Thanks! Lol I have started doing kegels so it doesn't get worse...they even have weights for down there...interesting huh

[Redfizz]

Thanks! Lol I have started doing kegels so it doesn't get worse...they even have weights for down there...interesting huh

[Romina81]

[Romina81]

so...another night gym session since i felt lazy as **** this morning....

squats
1X3 135
1X3 185 (nope ...abductor started hurting again)

sumo deads
1X3 135
1X3 185
1X3 225
1X5 245
1X6 265

bench
2X5 95
1X5 100
1X5 105
1X4 105
1X3 105

row
4X5 135

overhead press
3X5 65

cgbp
1X8 85
2X8 90

standing rope crunch
1X10 140
1X10 150
1X10 140
1X10 150

leg extension
1X8 180
1X8 195
1X8 210
1X8 225
1X8 240

that's all...kinda bummed i cant squat...probably for another week...but on the bright side...ill focus more on the sumo deads funny how i couldnt do one rep at 265 last week and now i did 6 reps at 265..technique is getting better and deficit deads helping

[beatha]

HI

owie sorry to read about abductor injury . . . focusing on the deads appears to be going well as you ramp back up post deload

[tina722]

^^ that, abbductor issues sound awful.

WOW! at the 265. Looks like you will get the 300 soon.

[Romina81]

Thanks b and t!
Yea it's going to suck not squatting but I better let it heal...it's right by groin in the inner thigh only hurts when squatting over 135...deads there is no pain

I think I can get 300 in 2 weeks maybe 3 lets see!

[gobbles23]

Wow, awesome sumos!!!

[Romina81]

Wow, awesome sumos!!!

It feels sooo good to finally get a handle on deadlifts thanks!

now bench...i imagine in another year or two they will come around

[Romina81]

Front squat
1x5 95
1x5 115
1x5 135
1x5 155
1x5 160
1x5 165
1x10 135

Good morning
1x3 135
1x6 165
1x6 175
1x6 185
1x6 195
1x6 205

Seated face pull
3x8 50

Incline db press
5x10 40s

Row
5x10 100

Skullcrusher
3x8 55

Lying ham curl
4x8 80

Good nite!

[Big_Sky_Guy]

Thanks! Lol I have started doing kegels so it doesn't get worse...they even have weights for down there...interesting huh

K's have been part of her life since #2 was born almost 17 years ago!

And yes, like all good lifting chicks, she has her own set of "personal" weights.

[Romina81]

K's have been part of her life since #2 was born almost 17 years ago!

And yes, like all good lifting chicks, she has her own set of "personal" weights.

Wow...I think I know what to ask for my bday gift lol!



So...going to start smolov on Monday and hopefully hit a sweet pr by the end of march...then start a diet....cardio...all that good stuff

[Romina81]

Checking how squats felt today...
Squat
1x3 135
4x10 185
No belt

Tricep push down
1x10 80
1x10 90
1x10 100
1x10 110
1x12 120 drop to 1x10 70

Ran 2.5m then walked

Smolov starts tomorrow 4x9 180...should be ez

[tina722]

Smolov!! What did you put in as your max?

And lol at doing 4x10 today then 4x9 tomorrow. You crazy.

[Romina81]

Smolov!! What did you put in as your max?

And lol at doing 4x10 today then 4x9 tomorrow. You crazy.

I put 255 as my max was thinking about putting 250 but the numbers come to about the same and I can always adjust.

Lol yea did that to psyche up for what's to come.

Agh its almost Monday! Stuck doing homework....

Watched your sumos earlier they looked pretty ez smooth

[Romina81]

smolov
squat
warmup sets
4X9 180

overhead press
1X5 60
4X5 65

hanging leg raise
3X10

25 min walking


feels good to leave the gym in one hour instead of almost two
squat working sets took less than 10 minutes total..stil not wearing belt until i really need it

tempted to start doing more cardio...feels good!

[Romina81]

smolov
warmup sets
5X7 195

speed deadlifts
1X2 135
1X2 185
1X2 205
1X2 225
1X2 245

no belt

20 min walking then stretch
squat work sets took 15 minutes...not bad yet

[Echo814]

LMFAO! I appreciate this type of humor One of my favorite sayings is "Sweet Titties!" this usually is in reference to something awesome happening lol.

So Smolvo now? In for epic squatz!

[Romina81]

^ haha yea smolov first week
Damn it feels good to leave the gym after an hour not two!

Quick booty workout
Hip thrusts
1x15 225
1x10 275
1x8 325

25 min walkin stretching

Quads are pumped from higher rep squats...love it also started kinda fasting till lunch I jumped on scale last week an was 135! Going to try to maintain till end of smolov not lose then cut 5-7 lbs for beach and Macedonia trip in June)

[Romina81]

smolov
warmup sets
7X5 205

cgbp
1X6 85
1X6 95
1X5 100

25 min walking then stretch

work sets took about 17 minutes...still not bad and no belt
abs are getting a good workout

[Romina81]

smolov
warmup sets
10X3 215

tricep pushdown
1X15 80
1X15 100
1X15 120

some bicep curls

20 min walking then stretch
work sets took about 18 min again
squats were fun today...still unbelted...felt like doing two more sets for fun but trying to conserve energy for next two weeks.

scale said 134 today...hope i dont lose too much during smolov so I can get a sweet PR
sensation white 2006 tiesto set skip intro 6:30 (when tiesto was the shiet)

[Romina81]

week 2
smolov
warmup sets
4X9 200

cgbp
1X6 85
1X6 95
1X8 100

15 min walking then stretch

work set took 10 minutes, unbelted

unlike last time I think i will go ahead and do the intense cycle after the meso...so one more month of smolov...if all goes right i should be getting 300 squat maybe more

[Romina81]

Smolov
Warmup sets
5x7 215

Decline crunch
4x10

30 min walking then stretch

Work sets took 17 min unbelted
Feeling good still

[gobbles23]

Awesome squats, as always