Lets see what this muscle can do..

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  1. #1636
    I am Rollo Tomassee..
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    SMR

    Bench
    275lbs for 5x5 (75 sec)

    Seated wide pronated cable row
    210lbs for 5x5 (1 min)

    Face pulls
    135lbs for 4x10 (45 sec)

    Close grip bench
    185lbs for 4x8 (may had been 5 sets; 45 sec; rped last set)

    Db curl
    30lb dbs for 4x8 (30 sec)

    SMR
    Bands
    Stretched


    Still working on that back and this theracane, have i said how awesome it is? I dont have a floor to work with at home so i finally could today, before and after the workout, and that knot was there and gone!
    I haven't done 275 5x5 successfully in a while. Opted for some back friendly pulls too. HS rows are back friendly but i wanted to do something different.

  2. #1637
    I am Rollo Tomassee..
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    SMR

    Standing oh bb press
    135lbs for 4x8 (75 sec? Rped last set at 6)

    Weighted wide pullups
    25lbs for 4x6 (75 sec?)

    Weighted chins
    25lbs for 5x5 (1 min)

    Unilateral Standing oh db press
    45lb db for 5x8 (45 sec)

    Supersets of reverse hypers and hypers
    Eliptical for a hard 15 min


    SMR
    Bands
    Stretched


    Threw in extra reps today for the pushes and damn, that 135 got heavy. I was sweating, hr up, i had to take full rests.
    The pulls were lighter but i figured id focus on full rom instead of shit rom and heavier weights.
    Did core related work at the end. And i cant run so i did eliptical and God damn was it hard. Were only talking 80-70 rpms at 7-6 intensity.

  3. #1638
    I am Rollo Tomassee..
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    Bench
    290lbs for 5x5 (75-90 sec; failed just before the last rep)

    Close grip bench
    225lbs for 4x6 (60-75 sec; failed at the same spot?)

    Spider row
    3 plates for 4x6 (1 min)

    Pre exhaustion
    DB concentration curls
    25lb db for 3x5
    Dead stop row
    75lb db for 3x5 (45 sec)

    Hypertensions
    BW for 3x10 with holds (30 sec)

    Core work w McKenzie pressups
    Eccentric db curls

    Theracane
    Bands
    Stretched


    How the fuck am i failing at the same spot? Psychological, im sure, but i may had gotten the last reps, i merely needed a spotter.
    Did some mobility work and my back was fine. Tried swings and that was a no go.
    Got some bad pain in my left elbow area during some curls, specifically neutral grip. Thats why i did the eccentrics.

  4. #1639
    I am Rollo Tomassee..
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    Latpulldowns
    220lbs for 5x5 (1 min)

    Supinated pulldowns
    170lbs for 4x8 (45 sec)

    StandingOH BB Press
    145lbs for 4x6 (1 min)

    Seated OH DB Press, 1st 2 sets normal grip, last 2 sets neutral grip
    50lb DBs for 48 (45 sec)

    2 kettlebell circuits

    Stretched


    First time Ive done 220lbs for latpulldowns I think. The 'chins' were a tad easy. Threw in the straps for fun. The OHs were very hard. Because they were after the pulls? Love that back is almost back 100% this soon.

  5. #1640
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    Bench
    315lbs for 3x3 (rps, but read below]

    Close grip bench
    225lbs for 5x5 (1 min)

    T bar rows
    3 plates for 5x5 (45 sec)

    Unilateral hs row
    4 plates on each side for 5x5 (45 sec)

    Glute ham raise
    BW for 4x8

    Theracane
    Bands
    Hangs


    I was shaky today. Pre workouts fault. I seriously felt scared benching but god dammit i know i couldve done the scheme without rest pauses.
    The t bars pissed off my back so i bitched out and kept shit light.

    Ugh, thought my back was getting better.

  6. #1641
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    Theracane

    Marching DB Lunges
    70lb DBs for 5x5 (1 min+ RI)

    1 big ass Kettlebell circuit

    Theracane
    Bands
    Stretched


    Whenever I go up star steps, I skip a step and my back feels fine. I have, however, felt shitty today. I think those Glute Ham Raises tightened up my hams and my shit really hurts now. Be that as it may, I tried....and succeeded. Though I should not have gone this heavy, I came out more or less ok. When I got to the KBs, I was nervous. Yes, I thought I was on the verge of fucking up something. But...I wanted to try so up went the first KB swing (35lbs) and NOTHING. I did a swing, a snatch, a clean, a getup, and it was all ok. Didnt go up in weight, but I did 3 rounds, with no active rests. I was quite spent. Now, lets see if i feel ok throughout tonight and in the morning.

  7. #1642
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    What the fucking fuck!

    Thera cane

    Weighted chins
    35lbs for 4x5 (1 min)

    Standing oh bb press
    135lbs for 5x5 (45 sec)

    Unilateral drop set on machine
    105lbs, 95lbw, 85lbs---all the way to 55lbs. Each 8 reps (no rests)

    Flexbar in sauna


    Motherfucking fucking shit. First warm up body weight chin and i felt a snap in my left elbow. No golfers or tennis players pain, within this shit! I trucked on, like an idiot, but i tried the 5th set and it too much. Tried a pullup, nope. Went to do some presses and no pain.

    So, great, my lower back is still grumpy and now i got a pissed off left elbow. No more pulls!

    Ill have to look up to see what i did cuz my elbow hurt before i got to the gym. I didnt use a lot of pull or grip strength yesterday...

  8. #1643
    I am Rollo Tomassee..
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    All 30 sec or less

    Flat db press
    95lb dbs for 4x6

    Standing oh db press
    55lb dbs for 4x6

    Bench
    225lbs for 5x5

    Seated oh neutral db press
    45lb dbs for 5x5

    Eccentric curls 10lb and 12lb dbs

    Theracane
    Bands...like a motherfucker


    Welp. Its nice to be back in here but my elbow and back are still screwed. Did all i could. I did 'deadlift' the 95lb dbs into place and nothing. Weird huh? Its not cuz i was fresh cuz when i hurt my back, it was a 2nd set of 295, 40lbs less than the previous squat trip. I was fresh and going lighter. Maybe the remnants of klonopin really did fuck me.

    Oh..hahah 225lb bench was hard with the rests.

  9. #1644
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    Trap bar deads
    275lbs for 5x3 (30 sec)

    Trap bar, flipped
    225lbs for 5x5 (30sec)

    Glute Ham Raise
    BW for 3x8 (30sec)

    Eccentric db curl

    Hangs
    Stretched


    Just trying some lower pushes. Everything was fine and i instead did glutes than lunges. Just want something to do on the next lower workout.

  10. #1645
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    SMR

    Bench
    305lbs for 3x3 (full recovery)

    Close grip bench
    245lbs for 5x5 (60-75 sec)

    Standing oh bb press
    135lbs for 8x3 (30 sec)

    Eccentric db curls
    17.5 db for 3x8

    Reverse hypers
    4x10

    SMR
    Stretched


    The fuck, i was expecting to do more than 315 and here i was, scared of 305.
    Back is feeling better. Couple of moments of reminders, which is why the SMR is there. Thats the same as the theracane.

  11. #1646
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    Sumo Deads
    275lbs for 4x5

    Romanian DB Deads
    85lb Dbs for 5x5 (30 sec)

    Back extensions
    25lbs for 3x12 (30 sec)

    Eccentric curls

    Theracane
    Stretched


    Welllllllll, I was ok until the last set, rep 2. I trucked on and stopped at set 4 and didnt go to the 5th. Ugh. So, I guess I was either not ready or too heavy. I dont feel as bad as before, but god damn, lets see how I feel after shit gets inflamed while I rest.

  12. #1647
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    Quote Originally Posted by Triple Threat View Post
    Open mouth.
    Insert food.
    Chew and swallow.
    Repeat.
    It's simple to follow.

  13. #1648
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    SMR

    Flat db press
    100lb dbs for 5x5 (30 sec)

    Incline bb press
    225lbs for 8x4 (4,4,4,4,3,3,3; 30-45 sec)

    Spider row
    2 plates for 4x8 (30 sec)

    Eccentric cable curls
    25lbs for 3x10

    SMR


    Lousy weekend calories got me this workout. All ill.mention is that the inclines got hard and i felt pain in ny elbow at the ends of set 2 on.

  14. #1649
    I am Rollo Tomassee..
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    Trap bar deads
    295lbs for 4x3

    Same thing
    225lbs for 5x5 (45 s3c)

    Marching db lunges
    30lb dbs for 2x25 (full rec; 25 is in a.total.set)

    Single legged rdls
    25lb db for 4x6 (30sec)

    Drop set of cable crunches
    ~ss~
    McKenzie pressups

    SMR
    Bands like a motherfucker


    So, today, the right side of my back held up fine, but my left ass cheek had some sciatica. Mother of christ...
    I did all i could and im likely gonna be sore later.

    Oh, and i did do kettlebells yesterday. My left elbow did not like any cleans.

  15. #1650
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    Bench
    285lbs for 5x3 (40 sec)

    Flat db press
    100lb dbs for 4x6 (40 sec)

    Unilateral HS row, pronated
    2 plates on each side for 4x8 (30 sec)

    Face pulls
    135lbs for 3x12 (30 sec)

    Dips
    BW for 3x12 (30sec)

    Rope crunches
    175lbs for 5x5 hahahha

    Cycle now


    So...twas a good day until i put my dbs back. I deadlifted each up with 1 arm and yay, my left arm felt a snap. Again, in the deep elbow, not the sides where golfers or tennis elbows apply. Did some pulls and didnt hurt any worse than before the snap. Bah. I dont know..

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