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Lets see what this muscle can do..

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  1. #316
    I am Rollo Tomassee..
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    Weighted Pullups
    BW for 3 sets, 5 reps
    30lbs for 5 sets, 5 reps (75-90 sec RI)

    Standing OH BB Press
    The bar for x reps
    95lbs for 5 reps
    145lbs for 5 sets, 5 reps (75 sec RI)

    Chin ups
    30lbs for 8 sets, 3 reps (30 sec RI)

    Standing OH DB Press
    60lb DBs for 8 sets, 3 reps (30 sec RI)

    Static Stretched


    The chins last set had 4 reps, the DB presses last set had 5 reps. These can go up, but the other ones need to stay making the rests go down. Just forgot today.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  2. #317
    I am Rollo Tomassee..
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    Conventional Deads
    135lbs for 5 reps
    225lbs for 2 sets, 5 reps
    295lbs for 5 sets, 5 reps (90 sec RI; strapped on 4 sets)

    GMs
    185lbs for 8 sets, 3 reps (30 sec RI)

    Caveman
    Ab superset

    Static Stretched


    I felt great today and today was hard. Lets hope I can do this again in the future. Those fucking Gms at the end, jesus, I need to rest even MORE before I start.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  3. #318
    I am Rollo Tomassee..
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    70044630


    Bench Bitch
    135lbs for 2 sets, 8 reps
    225lbs for 2sets 5 reps
    275lbs for 5 sets, 5 reps (90 sec RI)

    Tbar Row
    2 plates for 5 reps
    3 plates for 5 reps
    4 plates + 10lbs for 5 sets, 5 reps (75 sec RI)

    DB Press
    110lb Dbs for 8 sets, 3 reps (30 sec RI)

    Yates Row
    215lbs for 8 sets, 3 reps (30 sec RI; shit form on last 2 sets)

    HIIT KBs

    Static Stretched


    No spot needed. Ok, well keep it and lower rests. Same goes for everything, well, I mean, everything else should stay as it was hard as fuck. No more adding weight.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  4. #319
    I am Rollo Tomassee..
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    70044630


    DB Lunges
    45lb DBs for 10 steps
    55lb DBs for 10 steps
    70lb DBs for 5 sets, 5 reps (75-90 sec RI)

    Squats
    225lbs for 8 sets, 3 reps (30 sec RI)

    Caveman

    Static Stretched


    Boy did I get better at these. I need to do all 75 sec rests next time. As far as the squats go, I can maybe go up 10lbs but I really want to know where I stand with all the previous sets being 75 sec RI
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  5. #320
    I am Rollo Tomassee..
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    [QUOTE=AKIRA;2891220]Weighted Pullups
    BW for 3 sets, 5 reps
    30lbs for 5 sets, 5 reps (75 sec RI)

    Standing OH BB Press
    The bar for x reps
    95lbs for 5 reps
    145lbs for 5 sets, 5 reps (75 sec RI)

    Chin ups
    30lbs for 8 sets, 3 reps (30 sec RI)

    Standing OH DB Press
    65lb DBs for 8 sets, 3 reps (30 sec RI)

    100lb Curl
    3x6 (30 sec RI)

    100lb French Press
    3x6 (30 sec RI)

    Static Stretched


    Everything improved. 65lb Presses were just right. Got wobbly!
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  6. #321
    I am Rollo Tomassee..
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    70044630


    Conventional Deads
    135lbs for 2 sets, 5 reps
    225lbs for 2 sets, 5 reps
    275lbs for 5 reps
    295lbs for 5 sets, 5 reps (75 sec RI)

    GMs
    185lbs for 8 sets, 3 reps (30 sec RI)

    Hise Shrugs
    225lbs for 3 sets, 10 reps (30 sec RI)

    Caveman

    Static Stretched


    God damn these deads are tough. My shins are always bleeding!
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  7. #322
    I am Rollo Tomassee..
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    Rep Points
    70044630


    Weighted Pullups
    BW for 3 sets, 5 reps
    30lbs for 5 sets, 5 reps (60-75 sec RI)

    Standing OH BB Press
    The bar for x reps
    95lbs for 5 reps
    145lbs for 5 sets, 5 reps (<75 sec RI)

    Chin ups
    30lbs for 8 sets, 3 reps (<30 sec RI)

    Standing OH DB Press
    65lb DBs for 8 sets, 3 reps (30 sec RI)


    Static Stretched


    I know I just did this, but Ihad to switch this now while I could. It is difficult rowing when your hamstrings are sore, so I must do bench and rows AFTER deads.

    Today was easy really. Getting better cardio.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  8. #323
    I am Rollo Tomassee..
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    DB Lunges
    45lb DBs for 10 steps
    55lb DBs for 10 steps
    70lb DBs for 5 sets, 5 reps (75 sec RI)

    Squats
    235lbs for 8 sets, 3 reps (30 sec RI)

    Abs

    Static Stretched


    Guess my cardio is good. Went up on squats after doing a whole set scheme of 70lb DBs.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  9. #324
    I am Rollo Tomassee..
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    Bench Bitch
    135lbs for 2 sets, 8 reps
    225lbs for 2sets 5 reps
    275lbs for 5 sets, 5 reps (75-90 sec RI; failed last set)

    FUCK

    Tbar Row
    2 plates for 5 reps
    3 plates for 5 reps
    4 plates + 10lbs for 5 sets, 5 reps (75 sec RI)

    DB Press
    110lb Dbs for 8 sets, 3 reps (30 sec RI)

    Yates Row
    205lbs for 8 sets, 3 reps (30 sec RI)

    Arms

    Static Stretched


    I did the first 3 sets at 75 sec on the dot. The 4th and 5th set, I sat back on the bench AT the 75 sec mark. So under 90 but over 75 sec. Either way, I mustve fucked up my rhythm cuz I coudlnt go past 3 reps on bench. Tis ok though.

    Everything else was fine...hard. Yates can go up 5 pounds.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  10. #325
    I am Rollo Tomassee..
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    70044630


    Conventional Deads
    135lbs for 2 sets, 5 reps
    225lbs for 2 sets, 5 reps
    275lbs for 5 reps
    295lbs for 5 sets, 5 reps (75 sec RI)

    GMs
    185lbs for 8 sets, 3 reps (30 sec RI)

    Caveman

    Static Stretched


    Felt easy, then it didnt. hah. God dammit.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  11. #326
    I am Rollo Tomassee..
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    70044630


    Weighted Pullups
    30lbs for 5 sets, 5 reps (60 sec RI)

    Weighted Chins
    30lbs for 8 sets, 3 reps (30 sec RI)

    Neutral Grip Pullups
    BW for x sets, 30 reps

    Chin ups
    BW for x sets, 30 reps

    Caveman x 3

    Static Stretched


    My elbow is popping and giving some discomfort, so no more pressing other than what is in cavemans. So, obviously, I did a shit load of pullups!

    Whats interesting is that I dropped the rests and though form got shitty at the end of the 4th and 5th sets, I was fine. Then I did the other sets with 30 sec rests? Perhaps I have no choice but to go up.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  12. #327
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    Quote Originally Posted by AKIRA View Post
    Bench Bitch
    135lbs for 2 sets, 8 reps
    225lbs for 2sets 5 reps
    275lbs for 5 sets, 5 reps (75-90 sec RI; failed last set)

    FUCK
    Snipped a bit, but damn that workout looks BRUTAL.

  13. #328
    I am Rollo Tomassee..
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    Oh it did. Not sure why I failed when Ive done it before. Either way, my elbow is saying stop.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  14. #329
    I am Rollo Tomassee..
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    Rep Points
    70044630


    DB Lunges
    45lb DBs for 10 steps
    55lb DBs for 10 steps
    75lb DBs for 5 sets, 5 reps (60-75 sec RI; needed RP)

    Squats
    235lbs for 8 sets, 3 reps (30 sec RI)

    Abs

    Static Stretched


    Really, how do I forget the weight used? I went up this week accidently and it took its toll. Twas hard! Still did it though.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  15. #330
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    Curt James's Avatar


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    ^^^^ Don't feel bad. I forget reps, weight, where I've parked my car. lol

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