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RomeyGBOD
06-10-16, 4:40 pm
Decided to make another journey/log on here. My old log was "Built by Iron" which had most of my workouts since 2014. I was in prep for a meet when I Sustained a injury, 10 weeks ago today. It basically shut down all training until about 2-3 weeks ago. I have to start from the bottom and work my way back up. Powerlifting and lifting weights in general is a big part of who I am. I've been lifting since I was 13 years old. Not being able to do that due to an injury was been awful. I'm slowly getting back into training. Just taking it day by day. I didn't realize and I don't think a lot of people realize what a privilege and how special it is to do a pain free deadlift, squat, bench, and a full workout or workouts in a rows without pain. I can't wait to get back to training hard again and feeling like myself. Day by day. Brick by brick.

Best lifts as of right now all done weighing sub 200lbs.

Deadlift: 710lbs
Squat: 550lbs
Bench:400lbs

RomeyGBOD
07-05-16, 10:05 pm
Training from May 30th. One of the first actual workout I did coming back from injury.

Chain good mornings
4 x 10

Conventional deadlifts no belt
135 x 5 x 3sets
225 x 5 x 2sets
315 x 1
315 x 5 x 4sets

GHRs
4 x 10

Chain good mornings
30

RomeyGBOD
07-05-16, 10:05 pm
Band good mornings
4 x 10

Conventional deadlifts no belt
135 x 5 x 3sets
225 x 5 x 2sets
225 x 1
315 x 1 x 3sets
365 x 1
405 x 4

Conventional block pulls
225 x 8
225 x 4

Lunges
4sets
Superset
Band pullovers
4x20

Band pull aparts
3 x 50

Split squats
3 x 20

Planks
3 x 1min

RomeyGBOD
07-05-16, 10:06 pm
Band good mornings
4 x 10

Goblet squats
Couple sets

High bar squat
Bar x 5 x 4sets
135 x 4,5,5,5
185 x 1

Front squats
Bar x 5,10,10
135 x 5 x 2sets

Lunges
4sets

Calves
100

Band pull aparts
3 x 50

Planks
2 x 1.15min

RomeyGBOD
07-05-16, 10:07 pm
Band good mornings
4 x 10

Conventional deadlifts no belt
135 x 5 x 3sets
225 x 5 x 2sets
315 x 3
365 x 5 x 4sets

Hyper extensions
3 x 12

Split squats
4 x 25 per leg

Calves
4 x 25

RomeyGBOD
07-05-16, 10:07 pm
Band good mornings
2 x 20

Conventional deadlifts no belt
135 x 5 x 3sets
225 x 4 x 2sets
315 x 3
365 x 1
405 x 4
With straps
315 x 5 x 2sets
Dimels
225 x 10

Chest supported DB rows with straps
50 x 20
65 x 20 x 2sets
65 x 12

Cable Pullovers
4 x 20 drop set x 20
Ss
Band pull aparts
4 x 25

Shrugs
3 x 25

RomeyGBOD
07-05-16, 10:08 pm
Low bar squat
Bar x 10,5
135 x 10
135 x 5 x 6sets

Goblet squats
10,15,15

Split squats
3 x 20

RomeyGBOD
07-05-16, 10:08 pm
Cable presses
20,20,15,15,20

Cable flys
3 x 15

Rope pushdowns
3 x 25
Lateral raises
3 x 25
Band pull aparts
3 x 25

RomeyGBOD
07-05-16, 10:09 pm
Conventional deadlifts no belt
135 x 5 x 2sets
225 x 5 x 2sets
315 x 3
385 x 5 x 4sets
Dimels with straps
225 x 10

Circuit
Bag carries
4 carries
Lunges
3sets
DURR
15,12,10

Single arm pull downs
4 x 12
Superset
Cable pullovers
4 x 15

RomeyGBOD
07-05-16, 10:10 pm
Sumo block pulls no belt
135 x 5 x 2sets
225 x 5 x 2sets
315 x 5
Belt on
405 x 1
455 x 5
495 x 5 x 2sets

One arm pull downs
15,15,15,12

Cable pullovers
4 x 15

RomeyGBOD
07-05-16, 10:10 pm
Cable presses
20,20,15,15,15,12

Cable flys
4 x 15

Circuit
Lateral raises
3 x 25 last set drop set 25
Band pull aparts
3 x 25 last set drop set 25
Face pulls
3 x 15 last set drop set 15
Pushdowns
3 x 25

RomeyGBOD
07-05-16, 10:11 pm
Low bar squat no belt
Bar x 10
135 x 5 x 2sets
185 x 5 x 5sets

Conventional deadlifts no belt
135 x 5
225 x 5
315 x 3
365 x 1 x 2sets
405 x 5
Bet on
405 x 5 x 3sets

Close grip pull downs
3 x 15

Single arm pull downs
15,12,12
Ss
Cable pullovers
3 x 15

RomeyGBOD
07-05-16, 10:11 pm
Sumo block pulls no belt
135 x 10
135 x 5
225 x 5 x 2sets
315 x 5
Belt on
405 x 2
455 x 1
525 x 5 x 2sets
545 x 5

Circuit
Bag carries
4sets
Lunges
4sets
Ropes
4 sets

Double arm cable rows
4 x 15
Ss
Cable pullovers
4 x 15

RomeyGBOD
07-05-16, 10:12 pm
Low bar squats no belt
Bar x 10
135 x 5 x 2sets
185 x 5
225 x 5 x 5sets

120 yards
Farmer carries
3 rounds
Reverse sled drags
3 rounds

Lunges
120 yards

Split squats
3 x 25

RomeyGBOD
07-05-16, 10:12 pm
Conventional deadlifts no belt
135 x 5 x 2sets
225 x 5 x 2sets
315 x 3
365 x 1
Belt on
425 x 4 x 2sets
430 x 4 x 2sets
Dimels with straps
275 x 10

Single arm cable pull downs
4 x 15 up weight each set
Ss
Cable pullovers
4 x 15

RomeyGBOD
07-05-16, 10:14 pm
Sumo block pulls no belt
135 x 5
135 x 10
225 x 5 x 2sets
315 x 5
Belt on
405 x 2
455 x 1
495 x 1
565 x 5
585 x 5
With straps
585 x 5

Lunges
3 x 120 yards

RomeyGBOD
07-05-16, 10:14 pm
SSB front squats no belt
Bar x 5 x 2sets
155 x 5 x 3sets
205 x 5

RomeyGBOD
07-05-16, 10:17 pm
Low bar squats no belt
Bar x 10
135 x 5 x 2sets
185 x 5
225 x 5
275 x 5 x 3sets
225 x 8

SSB Front squats no belt
165 x 1
Belt on
215 x 5 x 3sets

Split squats
3 x 25

Not shown are some arm days and a few more accessorie days. But thisnis how training been for me for last month or so. Day by day and slowly trying to build up. Just have to keep remembering it's a marathon, not a sprint.

C.Coronato
07-06-16, 8:51 am
Decided to make another journey/log on here. My old log was "Built by Iron" which had most of my workouts since 2014. I was in prep for a meet when I Sustained a injury, 10 weeks ago today. It basically shut down all training until about 2-3 weeks ago. I have to start from the bottom and work my way back up. Powerlifting and lifting weights in general is a big part of who I am. I've been lifting since I was 13 years old. Not being able to do that due to an injury was been awful. I'm slowly getting back into training. Just taking it day by day. I didn't realize and I don't think a lot of people realize what a privilege and how special it is to do a pain free deadlift, squat, bench, and a full workout or workouts in a rows without pain. I can't wait to get back to training hard again and feeling like myself. Day by day. Brick by brick.

Best lifts as of right now all done weighing sub 200lbs.

Deadlift: 710lbs
Squat: 550lbs
Bench:400lbs

NO joke lifts bro! 710 pull sub 200 is wild.

RomeyGBOD
07-06-16, 12:18 pm
NO joke lifts bro! 710 pull sub 200 is wild.

Thanks man!

RomeyGBOD
07-11-16, 11:42 pm
Conventional deadlifts the day before this up to 405 then went ahead and did some pull-ups and left. Came back in the next day and squatted. Trying to listen to my body.

Low bar squats no belt
Bar x 10
Bar x 5
135 x 5 x 2sets
185 x 5
185 x 1
225 x 11,10,10,10

Split squats with 20lb kettle bells each hand
3 x 20

Single leg pushdowns increase weight each set
3 x 12

Curls
3 x 15

RomeyGBOD
07-11-16, 11:44 pm
Sumo block pulls no belt
135 x 10
135 x 5
225 x 5
225 x 1
315 x 3
Belt on
405 x 1
495 x 1
545 x 1
605 x 4
495 x 6
With straps
495 x 6

Front squats no belt
Bar x 5
135 x 5
Low bar squats no belt
135 x 5
185 x 1
235 x 5
Belt on
235 x 5 x 2sets

Single arm pull downs
15,15,10,15
Ss
Cable pullovers
15,15,10,15

Reverse hyper
2 x 20

RomeyGBOD
07-11-16, 11:45 pm
DB curls
15,15,15,12,15
Ss
Rope pushdowns
15,15,15,15,15

Rope curls
3 x 15
Ss
Single arm pushdowns
3 x 15

High cable curls
3 x 15
Ss
Band pushdowns
50,25,25

Reverse hypers
20,20,25

RomeyGBOD
07-11-16, 11:46 pm
Low bar squats no belt
Bar x 10
135 x 5 x 2sets
185 x 5
185 x 1
225 x 3
275 x 1
315 x 5
Belt on
315 x 5 x 3sets

Technique squats 90sec rest no belt
225 x 3 x 5sets

Split squats 35s per hand
3 x 15

Reverse hypers
4 x 20

Cable rows
20,15,15,15

Cable pullovers
4 x 15

RomeyGBOD
07-17-16, 11:02 pm
Deadlifts from the other night.

Sumo block pulls no belt
135 x 10
135 x 5
225 x 5
315 x 3
Belt on
405 x 2
495 x 1
585 x 1
625 x 4
505 x 6
With straps
505 x 6

Technique pulls from floor no belt
225 x 3
315 x 1
405 x 1 x 4sets

RomeyGBOD
07-17-16, 11:13 pm
Hit arms and shoulders yesterday, squats weren't feeling good today, little sore from block pulls Friday, so decided not to push it and just do some technique work and some hypers and left.

Low bar squats no belt
Bar x 10
135 x 5 x 2sets
185 x 5
185 x 1
245 x 5
245 x 1
Belt on
275 x 1
315 x 1
335 x 1
275 x 2 x 4
No belt
225 x 2

Reverse hypers
5 x 20

RomeyGBOD
07-18-16, 11:15 pm
Everything 45 sec rest

Pull-ups
BW x 20,10,6,6,8

Single arm pull downs
4 x 15

DB shrugs
75 x 15 x 4sets

Lateral raises
30 x 15 x 4sets
Ss
Band pull aparts
4 x 25

Hammer curls
50 x 10 x 2sets
45 x 10
Ss
Cable cross over extensions (increase weight every set)
15,12,10

RomeyGBOD
07-19-16, 5:05 pm
High bar squats no belt
Bar x 10
135 x 6 x 3sets
185 x 6
90 sec rest
225 x 6 x 6sets
185 x 12

Split squats with 26lb kettle bells per hand 45 sec rest
4 x 15
Ss
Single leg pushdowns
3 x 15

Pull-ups 45 sec rest
BW x 15,10,8,5,5,5,3

Reverse hypers 45 sec rest
3 x 20

RomeyGBOD
07-21-16, 11:38 pm
Sumo deadlifts no belt stiff bar
135 x 10
135 x 5
225 x 5
315 x 3
405 x 2
455 x 5 x 5sets

Sumo block pulls with belt stiff bar 2min rest
475 x 5 x 3sets

Lunges 45 sec rest
3 x 30

Reverse hypers 45 sec rest
3 x 25

RomeyGBOD
07-23-16, 4:37 pm
Everything 45 sec rest

Pull-ups
BW x 20,6,8,6,5,5

Cable rows
20,15,12,10,10,15

DB shrugs
85 x 15 x 4sets

Cable extensions
20,10,10,10,12

Rope pushdowns
12,12,12,12,15

Kick backs
4 x 12

Rope curls
20,15,15,15

DB curls
10 wide 10 twist x 3sets

21s
3sets

RomeyGBOD
07-24-16, 11:07 pm
High bar squats no belt
Bar x 10
135 x 6 x 3sets
185 x 6
90 sec rest
245 x 6 x 6sets
185 x 15

Split squats 26lb kettle bells per hand 45 sec rest
4 x 16
Ss
Single leg pushdowns
3 x 16

Cable rows 45 sec rest
20,20,15,15

Reverse hypers 45 sec rest
4 x 21

RomeyGBOD
07-26-16, 10:46 pm
Not the greatest day today. Still pretty sore from Monday and overall wasn't good.

High bar squats no belt
Bar x 10
135 x 5 x 2sets
185 x 5
45 sec rest
225 x 2 x 6sets

45sec rest

Cable pull throughs
4 x 15

Single arm pull downs
3 x 15
Ss
Cable pullovers
3 x 15