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

**Romina81** · 11-20-2011, 05:10 AM

Hiiiiiii!
Starting a new journal...a little about me:

I'm Romina I LOVE working out being active, happily married to my loving hubby Vlad, LOVE trance music (forever Armin), work as a computer tech and going back to grad school (computer science) this January

I have been doing a couple bulk/cut cycles and pleased with results!

I'm back to doing the 5-3-1 program after a month pause when I was finishing up cutting and running up to 35-40 miles a week.

It feels AWESOME to be training heavy again!!! Im still running but moderately 5-7 miles a week.

Monday starts my logging (4x week 5-3-1 program with cardio following weights) here is my program... w w w .jimwendler.com/2011/09/531-and-bodybuilding

**Romina81** · 11-20-2011, 08:06 AM

We went to gym before heading out to the mountain....

First time doing box squats
Warm up sets
12x2
2x2 155
5x2 165
3x2 175
2x2 155

Then 30 min walking while waiting for hubs

I liked these squats and felt them in my hips! Ladies get on these box squats if you want to build up those hips! I'll be doing these once a week in addition to my regular program.

**gobbles23** · 11-20-2011, 10:52 AM

IN!

Joy!

It's cool that you liked doing mini bulk/cut cycles! I may do this myself now!

**Romina81** · 11-20-2011, 02:27 PM

Originally Posted by gobbles23

IN!

Joy!

It's cool that you liked doing mini bulk/cut cycles! I may do this myself now!

Hey! Happy to have you here!

**Romina81** · 11-21-2011, 07:51 AM

Wave b
Push press
1x3 50
1x3 60
1x10 70

1 min rest between sets for everything else...

Db press
1x12 20
1x12 22.5s
2x12 20s

Rear laterals
4x12 12.5s

Barbell curl
4x12 30

Preacher curl
1x10 30
1x10 35
2x10 40

4.3 mile run incline .5 then uphill walking cool down

So happy this is a 3 day work week....happy monday

**Romina81** · 11-22-2011, 08:13 AM

Wave b back day
Deadlift
1x3 135
1x3 155
1x8 170

Good morning
1x10 135
1x10 145
1x10 150
1x10 155

Lat pulldown
1x10 70
3x10 85

Single arm row
4x10 35db

3 mile run incline .5 ...was going to do various sprints but only did 2 towards end...then 15 min precor machine for cool down

Tomorrow sprints!

**gobbles23** · 11-22-2011, 02:06 PM

Those are some sick good mornings

**Romina81** · 11-22-2011, 02:22 PM

Thanks I'm hoping they will get my deadlift up!

**Romina81** · 11-23-2011, 02:37 PM

Nov 23 cardio

Yay I made it to gym after work since they let us off early...this morning I was too busy making baklava for the Thanksgiving feast

15 min warmup jogging
10 min sprints (4 sets)
10 min cooldown

sprints kicked my butt today because my hams are sore and period heavyness

Happy Wednesday!

**gobbles23** · 11-24-2011, 06:35 AM

MMm, I lOVE getting off early

I got off early yesterday too!!!!

Hope you have a great Thanksgiving! We celebrated thanksgiving last month in canada!

**Romina81** · 11-24-2011, 07:34 AM

wave b chest and triceps
bench
1X10 65
1X3 65
1X3 80
1X6 85

(1 min between sets everything else)

weighted bench dips
1X10 25
1X10 35
2X10 45

db flyes
4X12 25s

tricep push down
1X25 25
1X25 30
3X25 25

cardio: precor for 35 minutes

pushups 4 sets to failure
15,12,8,10

cardio: bike 7 minutes

Pretty good workout...tomorrow legs!

Happy Turkey Day!

**Romina81** · 11-24-2011, 07:35 AM

Originally Posted by gobbles23

MMm, I lOVE getting off early

I got off early yesterday too!!!!

Hope you have a great Thanksgiving! We celebrated thanksgiving last month in canada!

Thanks...I always wondered why Thanksgiving is celebrated earlier in Canada...will have to read about it later

**Romina81** · 11-25-2011, 07:44 AM

Nov 25 Legs
squat
2X3 135
1X3 155
1X7 170

front squat
1X15 105
3X10 100

lying leg curl
1X15 80
3X12 85
1X10 80

leg press
1X15 230
4X12 320

incline situp
3X20 25 plate

leg extension
3X12 130
1X12 110

40 min elliptical machine

Have the whole day to myself...hubs had to go in for work

last minute...I feel bad since he really wanted to go to gym also...I'll go with him laters if he wants to go but Ill just be walking on treadmill maybe hit the steam room also.
Found a nice white christmas tree with lights this morning at Walmart for $40 bucks...excited to put it up later

yesterday I didnt pig out or go crazy for thanksgiving dinner and didnt track calories yesterday but it feels like I ate a little above 2000 cals...Im aiming for 1800-1900 usually.

**gobbles23** · 11-25-2011, 02:18 PM

I walked on the treadmill this evening as my boyfriend lifted

Company is always nice!

That tree sounds pretty- and for an awesome price!!!! Pics???

**Romina81** · 11-26-2011, 02:50 AM

O yea..you are taking a week off from lifting right??? I know you love weights are you sure youll make it a full week ;P

We put up the tree but need to decorate it still...I forgot to get those little hook thingys to hang ornaments on...

**Ashlei** · 11-26-2011, 02:11 PM

You've got some strong lifts! How long have you been lifting?

**Romina81** · 11-27-2011, 03:26 AM

hey there!

a little over a year and a half (2 yrs in April 2012) although I did waste a few months here and there by not knowing about a good routine and believing that squats would make me blockier and didnt go heavy on them!

nice to have you in here your journal is very interesting and popular

**Ashlei** · 11-27-2011, 05:30 AM

Originally Posted by Romina81

hey there!

a little over a year and a half (2 yrs in April 2012) although I did waste a few months here and there by not knowing about a good routine and believing that squats would make me blockier and didnt go heavy on them!

nice to have you in here your journal is very interesting and popular

Great work so far! I hope after consistently lifting for 1.5-2 years like some of the other ladies I'll have some strong numbers too.

THank you!

**Romina81** · 11-27-2011, 07:50 AM

Box squat (speed day)
(rest between sets 45 sec)
12x2

2x2 145
3x2 155
1x2 175
6x2 155

1x1 185

Romanian deadliest
2x5 155
1x5 175
1x5 185
1x3 195

Rope crunches
6x6 50

No cardio and just getting back to doing romanians will try them with straps next time!

**Echo814** · 11-27-2011, 11:57 AM

Hey there Romina! Sorry it took a bit to get in here, I barely have time to update my own journal lol. Nice numbers in here! I've heard some interesting things about the 5-3-1 program, I've been researching some routines to replace my full body workouts when the time comes.

Sounds like you a good Thanksgiving, I think I may have over ate but no regrets

**Romina81** · 11-28-2011, 03:00 AM

Originally Posted by Echo814

Hey there Romina! Sorry it took a bit to get in here, I barely have time to update my own journal lol. Nice numbers in here! I've heard some interesting things about the 5-3-1 program, I've been researching some routines to replace my full body workouts when the time comes.

Sounds like you a good Thanksgiving, I think I may have over ate but no regrets

Hey!
I hear you, you must be very busy with school,work, etc...Im enjoying my last weeks before I start school again in January.

5-3-1 is steady/easy to follow...I've added in an extra day to it for box squats....what program are you thinking of doing? I think in the future I want to try westside (not sure which one, for skinny or fat bastards)

**Romina81** · 11-28-2011, 06:30 AM

Nov 28
wave c
(decided to up weights a little from last week, have been trying to find a good calculator for program i think i found one now)

push press
2X3 45
1X5 65
1X3 70
1X5 80

db mili press
1X8 25s
2X8 27.5s
1X8 25s

rear delt raise
4X10 15s

barbell curl
4X10 40

ez bar preacher curl
1X10 35
3X10 45

3 mile run then 1 mile walk

off to the eye doc and maybe work depending on whether or not I get some laser surgery on my eye

**Romina81** · 11-29-2011, 08:22 AM

Wave c back
Deadlift
1x5 75
1x5 95
1x3 115
1x5 140
1x3 160
1x5 180

Good morning
1x8 135
1x8 155
1x8 165
1x8 135

Lat pulldown
1x8 85
2x8 100
1x8 85

Db row
1x8 37.5
3x8 40

Hanging leg raise
3x10

Could do more hanging leg but hands were messed up by then...

35 min easy elliptical

My body is def looking stronger... This program is killing it for sure

Tomorrow off day maybe sprints

**Romina81** · 11-30-2011, 07:57 AM

Sprints
10 min jog
10 min sprints 4 sets
5 min cooldown

Feeling good tomorrow bench

**AnnieOlson** · 11-30-2011, 12:56 PM

Damn those are some serious lifts O_O

**Romina81** · 11-30-2011, 03:01 PM

thanks

eating at maintenance and wholesome foods is helping for sure

**Romina81** · 12-01-2011, 06:19 AM

Dec 1 chest/triceps
wave c
bench
2X5 45
1X3 55
1X5 75
1X3 85
1X5 90 (whoops this was supposed to be 95)

bench dips
1X12 45
2X10 45
1X10 bw

db flys
1X10 30s
2X12 25s
1X8 30s

tricep pushdown
5X20 30

30 min precor moderate pace

push ups
10,12,12,10

10 min uphill walking

Super busy all week almost thought I was doing wave b again...lol

Squats tomorrow!

**gobbles23** · 12-01-2011, 09:10 AM

Awesome workouts!

Very motivating!

**Romina81** · 12-01-2011, 12:04 PM

Thanks Lori you motivate me with your workouts and benching!

**Romina81** · 12-02-2011, 08:00 AM

Wave c legs
Squat
1x5 85
1x5 95
1x3 115
1x5 140
1x3 160
1x4 180

Front squat
1x10 105
1x8 115
1x8 120
1x8 125
1x8 130

Lying leg curl
1x10 85
1x8 95
1x8 100
1x6 105

Leg press
1x8 270
1x8 290
1x8 310
1x8 270

Rope ab pulldown
1x8 50
1x8 60
1x8 70
2x8 60

25 min precor

I'm liking front squats now that I got the right feel for bar position. Happy Friday!

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