Lets see what this muscle can do..

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  1. #1651
    I am Rollo Tomassee..
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    Trap bar deads
    275lbs for 5x5 (45 sec?)

    Romanian db deads
    75lb dbs for 5x5 (30 sec)

    Kettlebell swings w squats
    60lb kb for 5x5 (30 sec)

    Back extensions
    BW for 4x8

    Nerve flossing
    Bands
    Stretched


    Doing what i can before my xmas trip. Not happy, but not bummed about the workout. Miss my routines .

  2. #1652
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    Flat db press
    95lb dbs for 4x8 (75 sec)

    Seated, pronated cable row
    150lbs for 4x8 (1 min)

    Incline db press
    70lbs for 3x10 (45 sec)

    60lb Kb swings x5
    Ss
    25lb windmills x5
    3 each, 2 sets

    Cycle for 35lbs


    So my presses are good with the higher reps, but my pulls are still fucked. Reached out to a PT now.

  3. #1653
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    Romanian deads
    295lbs for 6x3 (40 sec)

    Trap bar deads
    225lbs for 5x5 (30 sec)

    DB SLDL
    75lb dbs for 3x8 (30 sec)

    15lb eccentric curls
    3x10

    Cycle now


    Finally, some not so terrible numbers for deads. Didnt go up on trap bars, no, but i dont want to push my luck considering the last 3 days.
    So it seems i have a bicep strain. Eccentrics are the recipe, of i can do them, but hard massaging the area came up 2x in my YT searches. Believe it or not, that made my tender area sore. Soreness brings up the blood and quickens the healing process. Err, thats the plan. Well see how it goes.

  4. #1654
    I am Rollo Tomassee..
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    Standing oh bb press
    145lbs for 4x6 (30 sec)

    Unilateral lat pulldowns
    65lbs? for 4x8 (30sec)

    Thrusters
    40lb dbs for 5x5 (30-45 sec)

    Eccentric neutral cable curls
    Weak ass hiit for 15 min treadmill
    Cycle now, maybe will do hiit


    Sort of a light day since i was here less than 24 hrs ago. I opted to only do 1 pull and only on the right side. I remember reading about muscle transference or preventive muscle breakdown if you do one side. May had been bullshit, but interesting nonetheless.

  5. #1655
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    Flat db press
    110lb dbs for 4x8 (75 sec)

    Spider Row
    1 plate + 25lbs for 3x10 (45 sec)

    Alternating flat db press
    90lb dbs for 5x5 (45 sec)

    Face pulls
    ~ss~
    Rope crunches
    125lbs for 3x12 (30 sec)


    Kind of a badass day considering how fucked up i was last night. No pain in the pulls either, but cmon, look at that weight.

  6. #1656
    I am Rollo Tomassee..
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    Marching db lunges
    60lb dbs for 8x3 (30sec)

    Trap bar deads
    245lbs? for 5x5 (45 sec)

    Goblet db squats
    80lb db for 4x8 (30sec)

    Eccentric curls


    Some sciatica, but overall ok.

  7. #1657
    I am Rollo Tomassee..
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    Standing oh bb press
    175lbs for 3x5 (90 sec?)

    Same thing
    135lbs for 5x3 (30 sec)

    Lat pulldowns
    120lbs? for 5x8 (30 sec)

    Standing oh db press
    50lb dbs for 4x8 (45 sec)

    Eccentric cable curls


    Kind of a uneventful night. That 175 felt scary. I had do something stressful at work today and i did lose sleep over it. Once i accomplished it, i felt exhausted vs accomplished.
    The lat pulldowns started to hurt but only at the last 2 sets and only a tad.

  8. #1658
    I am Rollo Tomassee..
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    Conventional deads, singles
    335lbs for 4 singles

    Trap bar deads
    275lbs for 5 or 6x3 (1 min)

    Kettlebell swings/squats

    Back extensions
    35lbs for 3x10 (30 sec)

    Reverse hypers
    BW for 2x12 (30 sec)

    Stretched


    Heyyyyyy, look, decent weight! My left ass cheek had some piriformis syndrome going on and i did a foam roller at the end that was unreal.

  9. #1659
    I am Rollo Tomassee..
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    Bench
    295lbs for 6x3 (~1 min)

    Flat db press
    110lb dbs for 5x5 (~40 sec)

    Pronated cable rows
    160lbs for 4x8 (45 sec)

    Face pulls
    120lbs for 3x10

    Eccentric cable curls then db curls

    SMR
    Stretched


    Great press day but mother of christ, the pulls ended up hurting at about the 6th rep on from set 3 on. Over a month now.

  10. #1660
    I am Rollo Tomassee..
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    Leg press
    6 plates on each side 5x5 (1 min)

    Trap bar deads
    275lbs for 5x6 (1 min)

    Reverse stationary lunges
    30lb dbs for 3x8 (45 sec)

    Smr
    Stretched


    Got a helluva schedule for the next few days and thought id use a workout to make me tired.

  11. #1661
    I am Rollo Tomassee..
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    All workouts were 30sec, except the 1st

    Standing oh bb press
    155lbs for 5x5 (30-45 sec)

    Lat pulldowns, pronated
    125lbs for 5x8

    Standing oh db press
    50lb dbs for 4x8

    Eccentric db curls
    20lb db for 2x10
    15lb db for 2x12

    Kettlebell circuit


    God damn do i need to jerk off..

    Anyway, just wanted to burn calories and that pain is still present.

  12. #1662
    I am Rollo Tomassee..
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    Flat db press
    125lb dbs for 5x5 (75 sec)

    Weighted dips
    2 plates for 5x5 (1 min; didnt even try last rep)

    Supinated cable row
    135lbs for 4x10 (30 sec)

    Kettlebell circuit
    Cycle for 20 min


    Nice heavy day. Bicep did fine on the rows, but the kettlebells were a different story. Every time i do a new circuit, i get very fucki ng winded. One of the movements involved a clean and a round about snatch. No one other than me is going to know wtf im talking about..

    If there was just a way to post an Instagram link.

  13. #1663
    I am Rollo Tomassee..
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    Romanian deads
    275lbs for 8x3

    GMs
    135lbs for 4x6

    Single legged rdls
    40lb db for 5x5

    Theracane
    Sauna now


    Direct lower back stuff. All rests were 30 sec btw. And that single legged shit was hard?

  14. #1664
    I am Rollo Tomassee..
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    Standing oh bb press
    180lbs for 3x3 (60-75 sec)

    Standing oh bb press, wider grip
    135lbs for 5x8 (30-45 sec)

    Latpulldowns, pronated
    165lbs for 4x8 (30 sec)

    Unilateral supinated latpulldowns
    Right arm was 75lbs
    Left arm was 55lbs and eccentric
    4x8 for both, 30sec

    25lb db eccentric curls 2x10
    15lb " " "


    Ok so a.good workout work around day. Heavy presses followed by lighter ones with a different grip. Instead of failing, i rested a bit more

    The pulls...ok left arm didnt start hurting until the middle of rhe 3rd set. Christ on a stick. So i did unilateral pulls, with a supinated grip, and different intensity.

    Gotta do what i can..

  15. #1665
    I am Rollo Tomassee..
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    All 30sec

    Decline bench
    265lbs for 8x3

    Incline db press
    85lb dbs for 4x6

    Supinated cable row
    145lbs for 4x8

    Face pulls
    130lbs for 3x12

    Sauna now


    Light, quick workout. Drank a lot sat and sun. Yesterday was fucked cuz of that and again, its affected me. Getting a new wire, allegedly the worst one today. Figured if i could, workout before work then that.

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