ProMera Sports:Women's Elite/Peak400: Romina81_KallieFit22's log

[Romina81]

Yup i would still be taking the con-cret

^Good to know...and will do!

Finished today 10x3 235 and now to a rest week yay...my body is begging for mercy sorta...going to take it easy for a week and then test out the squat


I don't know if I'm going to do the intense cycle ...last 2 times I did Smolov I just did the base cycle.

I'll still be squatting multiple times a week...3-4?
Love squats and what they do for the body. Feeling stronger, leaner, and lower body looking better. Can't wait for the winter so I can add some more mass to my lower body.

[RyouBakua]

Hey guys...sorry been MIA from here ....so far the supplements are meeting my expectations.
I really like taking creatine and it has been helping me get through Smolov. I honestly don't think I would've been able to finish these damn weights without the Women's Elite/Peak combo.

say it with pics

[KallieFit22]

Don't worry Romina we've both been slackin on our log girl lol.

I've been super busy/ my workouts haven't really been organized. I went skydiving this past weekend which was AWESOME, and went camping for 2 nights prior to that… and have been doing my workouts outside recently. (mostly body weight stuff). I've also been hitting the track working on my sprints/edurance and doing tire flips and running the bleachers so it's kind of hard for me to be tracking my workouts. I also went on a 15 mile bike ride today and the views were amazing! For some reason as much as I love lifting I've been on this adrenaline/outdoorsy kick and am loving the outdoors right now. I should get back to those weights though, they aren't gonna life themselves.

Also-skydiving pictures are gonna be in Sunday so I'll share a few funny ones with you guys hahaha they're going to be SO embaressing/ funny all at the same time so hang around for those!

Here's a picture from my bike ride today though it was so beautiful out today!

[yakuzastyle]

Don't worry Romina we've both been slackin on our log girl lol.

I've been super busy/ my workouts haven't really been organized. I went skydiving this past weekend which was AWESOME, and went camping for 2 nights prior to that… and have been doing my workouts outside recently. (mostly body weight stuff). I've also been hitting the track working on my sprints/edurance and doing tire flips and running the bleachers so it's kind of hard for me to be tracking my workouts. I also went on a 15 mile bike ride today and the views were amazing! For some reason as much as I love lifting I've been on this adrenaline/outdoorsy kick and am loving the outdoors right now. I should get back to those weights though, they aren't gonna life themselves.

Also-skydiving pictures are gonna be in Sunday so I'll share a few funny ones with you guys hahaha they're going to be SO embaressing/ funny all at the same time so hang around for those!

Here's a picture from my bike ride today though it was so beautiful out today!

that looks like some rough terrain bike ride.

[kylemnhn]

Don't worry Romina we've both been slackin on our log girl lol.

I've been super busy/ my workouts haven't really been organized. I went skydiving this past weekend which was AWESOME, and went camping for 2 nights prior to that… and have been doing my workouts outside recently. (mostly body weight stuff). I've also been hitting the track working on my sprints/edurance and doing tire flips and running the bleachers so it's kind of hard for me to be tracking my workouts. I also went on a 15 mile bike ride today and the views were amazing! For some reason as much as I love lifting I've been on this adrenaline/outdoorsy kick and am loving the outdoors right now. I should get back to those weights though, they aren't gonna life themselves.

Also-skydiving pictures are gonna be in Sunday so I'll share a few funny ones with you guys hahaha they're going to be SO embaressing/ funny all at the same time so hang around for those!

Here's a picture from my bike ride today though it was so beautiful out today!

agreed with yak looks like so rough terrain on a bike, I have been skydiving a few times and it is absolutely amazing i cant wait to see the pics!

[RyouBakua]

so wheres everyone

[kylemnhn]

so wheres everyone

they are skydiving again lmao

[Romina81]

Hello again!

I'm back with some Smolov results

Went in to gym yesterday after resting 6 days.
Squats went up to single at 265lb!Did 270 but it was too high so didn't count it.

Then did deadlifts and got a singles at 315! My goal for deads has been 315 for some time so I'm very happy about that.

Yesterday's workout:
squats
singles up to 265
felt very tired for these and thinking of taking another week to test out again.

deads
singles up to 315 PR!
could have went for more but skinned both palms so left some in the tank

more squats for fun...

few singles and doubles to 185....front squat
1X5 185... paused squats
1X5 205... reg back squats
1X30 135lb widowmaker squats

Talk about tired by the time I got home and ate dinner with hubs it was 11pm and I was knocked out in the couch.

Thoughts on Smolov-
To get the max out of this program you need to bulk and get adequate sleep.
My weight stayed the same even though I was lax about counting calories. I eat clean 90% of the time...and don't really eat meat so somewhat of a vegetarian. I'm just not into eating empty calories nor binging. I think the creatine helped in getting through the program.
Sleep was a big killer for me during this time. I averaged about 6 hrs during the week per night. The whole program was fun overall and makes me want to keep squatting several times a week.

I give Smolov a 4 out of 5 in effectiveness and overall quality.

Next goal 3xBW deadlift

[Romina81]

Kallie: That looks like a nice relaxing place...where is that?

I live in NJ...not too much to see around here lol.


Regarding skydiving, just what do you like about being blasted like a tor**** through the air?
I did skydiving once and hated every second of it no joke.

[jwtiger69]

Hello again!

I'm back with some Smolov results

Went in to gym yesterday after resting 6 days.
Squats went up to single at 265lb!Did 270 but it was too high so didn't count it.

Then did deadlifts and got a singles at 315! My goal for deads has been 315 for some time so I'm very happy about that.

Yesterday's workout:
squats
singles up to 265
felt very tired for these and thinking of taking another week to test out again.

deads
singles up to 315 PR!
could have went for more but skinned both palms so left some in the tank

more squats for fun...

few singles and doubles to 185....front squat
1X5 185... paused squats
1X5 205... reg back squats
1X30 135lb widowmaker squats

Talk about tired by the time I got home and ate dinner with hubs it was 11pm and I was knocked out in the couch.

Thoughts on Smolov-
To get the max out of this program you need to bulk and get adequate sleep.
My weight stayed the same even though I was lax about counting calories. I eat clean 90% of the time...and don't really eat meat so somewhat of a vegetarian. I'm just not into eating empty calories nor binging. I think the creatine helped in getting through the program.
Sleep was a big killer for me during this time. I averaged about 6 hrs during the week per night. The whole program was fun overall and makes me want to keep squatting several times a week.

I give Smolov a 4 out of 5 in effectiveness and overall quality.

Next goal 3xBW deadlift

135 for 30 reps is no joke.... Solid work!

[Romina81]

135 for 30 reps is no joke.... Solid work!

Thanks jw! I think the most I got was 35 reps and I was 15lb heavier....I'll try for 40 reps next time

[RyouBakua]

6 days rest!

definitely killed the weights with that break




just be sure to log everyday even if youre not training

we genuinely want to hear how youre doing!



plus ive blacklisted enough people in this promo and i dont have the heart to do it anymore

[Romina81]

Hi RB! Okay more mini posting from me. Promise.

[Romina81]

Yesterday's training...was a miscallenous day wanted to work on squat depth. Once I start hitting 235 I get scared of going to deep and it will be my mission to kick this bad habit.

Here is a double at 245



Double at 250



Then did some glute kickbacks and some uphill walking on the treadmill.

Today is a rest day and will be doing my programming project, cooking (moussaka), laundry, enjoying the Sunday by myself.
Hubby is out in PA looking to buy a truck.

[RyouBakua]

that 250 looked too easy!

Hi RB! Okay more mini posting from me. Promise.

forgiveness upon pics

[jwtiger69]

Thanks jw! I think the most I got was 35 reps and I was 15lb heavier....I'll try for 40 reps next time

OMG... That is crazy!!!!

[Romina81]

Thanks RB! I think it looked pretty smooth too...having a spotter definitely helps to get past the mental block of heavier weights. I'll see what I can do re progress pics

JW...I hit 135lb X 40reps today...was pretty tough...but I'm ready to push a bit harder and try for 45reps next time.

Today's misc training:
front squats
bunch of triples
185lbX3 PR
195lb x 1 PR

back squat
135lbX 40 PR

up hill walking for 20 minutes

I don't think I talk enough about how good the women's elite and peak are making my workouts...yes they have definitely helped me and am a firm believer in them

Going to do a few more random workouts for the rest of week then starting Smolov Intense phase next week since I don't have anything better up on deck.

[kylemnhn]

Volume Day:

pre workout supps: 1 scoop elite/1 scoop peak
squats
warmups
1X5 205@7 RPE
4X5 210@8 RPE

Intra workout supps: 1 more scoop elite for deads

push press
warmups
1X3 85 @9 RPE
2X2 95 @10 RPE

sumo deads
warmups
1X3 235 @ 7 RPE
1X5 265 @ 9 RPE
1X3 275 @ 9 RPE
1X5 235 @ 8 RPE
1X5 185 (conventional)

Workouts are feeling stronger especially squats and deads. I'm happy to see that my dead form has been improving drastically over the past couple of months. Decided to push it a little (205->210) with volume squats today to see if they elicit a PR on Friday.

girls that squat hmmm the reasons I love the gym

[yakuzastyle]

dayum girl 40 reps @135 that's impressive.

[kylemnhn]

I think i can count on 1 hand the number of girls i know that can squat 40 reps of 135

[Romina81]

Kyle and Yak...I was kinda surprised I had 40 reps in me too! Maybe at the end of Smolov intense cycle I'll shoot for 50 reps.

Hey Kallie where you at girl!? I'm starting to get lonely here

Today's training:
rack pulls
triples up to 275
300X2
305x2

Then some glute kickbacks and uphill walking for a bit.

Finally my back shoulder areas are healed up. They were getting pretty nasty after squatting so much recently. Like two dry patches. Ready to let my palms heal. One of them started bleeding today after the rack pulls.
No more deads/rack pulls for the next few weeks until end of Intense Cycle. I'm excited to see both my squat and deadlift go up again!

[jwtiger69]

Thanks RB! I think it looked pretty smooth too...having a spotter definitely helps to get past the mental block of heavier weights. I'll see what I can do re progress pics

JW...I hit 135lb X 40reps today...was pretty tough...but I'm ready to push a bit harder and try for 45reps next time.

Today's misc training:
front squats
bunch of triples
185lbX3 PR
195lb x 1 PR

back squat
135lbX 40 PR

up hill walking for 20 minutes

I don't think I talk enough about how good the women's elite and peak are making my workouts...yes they have definitely helped me and am a firm believer in them

Going to do a few more random workouts for the rest of week then starting Smolov Intense phase next week since I don't have anything better up on deck.

OMG..... You are a beast!

[kylemnhn]

make sure to check out the new logs starting in the the new Promo

We will post the links to the logs in the promo thread http://forum.bodybuilding.com/showth...hp?t=163327201

[Romina81]

^Thanks...I will check them out!

Last night's training:

dynamic squats
doubles at 225 (8-10 sets)

these were okay considering my spinal erectors were somewhat fried from 300lb rack pulls the day before

uphill walking (up to 15 incline for 20 min total)





May take one more week of dynamic work before starting smolov (it all depends on my two scabbies on my back shoulders..I thought they were all healed but started to bother me again last night after them squats)

[kylemnhn]

^Thanks...I will check them out!

Last night's training:

dynamic squats
doubles at 225 (8-10 sets)

these were okay considering my spinal erectors were somewhat fried from 300lb rack pulls the day before

uphill walking (up to 15 incline for 20 min total)





May take one more week of dynamic work before starting smolov (it all depends on my two scabbies on my back shoulders..I thought they were all healed but started to bother me again last night after them squats)

Keep posting the these squat vids and ill keep coming in the thread looking good

[Romina81]

^Thanks Kyle...there will be no shortage of videos here

I started to get sickish two days ago..,it came fast and is leaving pretty fast too...everyone I tell thinks its the AC. It could be I like to sleep sans clothing and usually put the AC pretty cool. Will stop doing this though.


Last night's training fueled by Women's Elite/Peak combo was first day of Smolov Intense!
I felt like crap all day yesterday and decided what better way to cheer myself up and kick this little sickness outta my body.

Intense day 1
squats
3X170
4X195
3X4 220
5X220

Then uphill walking for about half hour and back to some upper body...
arnold press
4X12 25s

leaning lateral raise/bent over rear lateral raise
4X15/4X12

tricep push down
4X20

I felt 100% better after this workout.

[bbowsh54]

^Thanks Kyle...there will be no shortage of videos here

I started to get sickish two days ago..,it came fast and is leaving pretty fast too...everyone I tell thinks its the AC. It could be I like to sleep sans clothing and usually put the AC pretty cool. Will stop doing this though.


Last night's training fueled by Women's Elite/Peak combo was first day of Smolov Intense!
I felt like crap all day yesterday and decided what better way to cheer myself up and kick this little sickness outta my body.

Intense day 1
squats
3X170
4X195
3X4 220
5X220

Then uphill walking for about half hour and back to some upper body...
arnold press
4X12 25s

leaning lateral raise/bent over rear lateral raise
4X15/4X12

tricep push down
4X20

I felt 100% better after this workout.

Great work!! Nice squats... Love the videos

[jwtiger69]

^Thanks Kyle...there will be no shortage of videos here

I started to get sickish two days ago..,it came fast and is leaving pretty fast too...everyone I tell thinks its the AC. It could be I like to sleep sans clothing and usually put the AC pretty cool. Will stop doing this though.


Last night's training fueled by Women's Elite/Peak combo was first day of Smolov Intense!
I felt like crap all day yesterday and decided what better way to cheer myself up and kick this little sickness outta my body.

Intense day 1
squats
3X170
4X195
3X4 220
5X220

Then uphill walking for about half hour and back to some upper body...
arnold press
4X12 25s

leaning lateral raise/bent over rear lateral raise
4X15/4X12

tricep push down
4X20

I felt 100% better after this workout.

Great work!

[kylemnhn]

^Thanks Kyle...there will be no shortage of videos here

I started to get sickish two days ago..,it came fast and is leaving pretty fast too...everyone I tell thinks its the AC. It could be I like to sleep sans clothing and usually put the AC pretty cool. Will stop doing this though.


Last night's training fueled by Women's Elite/Peak combo was first day of Smolov Intense!
I felt like crap all day yesterday and decided what better way to cheer myself up and kick this little sickness outta my body.

Intense day 1
squats
3X170
4X195
3X4 220
5X220

Then uphill walking for about half hour and back to some upper body...
arnold press
4X12 25s

leaning lateral raise/bent over rear lateral raise
4X15/4X12

tricep push down
4X20

I felt 100% better after this workout.

thats awesome i always feel better after a workout. I am thinking about starting a 8 week training program i haven't quite decided yet, after cutting for olympia in a few weeks it will feel great to eat and train heavy again

[RyouBakua]

last post from Kallie on 7/25