Lets see what this muscle can do..

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  1. #16
    I am Rollo Tomassee..
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    Warm ups..

    A shitload of bench presses

    Bench Press
    225lbs for 2 sets, 3 reps
    270lbs for 5 sets, 5 reps (90 sec RI)

    Flat DB Press
    105lbs for 3 sets, 8 reps (75 sec RI)

    DB Flies
    40lb DBs for 2 sets, 12 reps (45 sec RI; RPed on 8th rep)

    Alternating DB Curls
    25lbs for 2 sets, 10 reps
    55lb DBs for 4 sets, 5 reps(45 sec RI; RP on the last one somewhere)

    Heavy KB Clean n Press and Snatch

    Self Myofacial Release
    Static Stretched


    I came in kind of tired today and yet everything was fine. I didnt fail in the heavies nor did I feel like I would. 275lbs and 110lb DBs here I come.

    I should note that I did feel some pain in the back setting up the DBs 2x.

    Flies shoulda been 35s but every single pair was taken up!

    Everything else was peachy.
    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
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  2. #17
    I am Rollo Tomassee..
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    Pull?

    No warm ups but the T-bars

    (These T bars are the ol' barbell in the corner trick, hoisted with a dual pulldown attachment.)

    T-bars
    1 plate for 10 reps (no pain)
    2 plates for 10 reps (no pain)
    3 plates for 10 reps (no pain)
    4 plates for 5 reps (no pain)
    5 plates for 3 reps
    5 plates + 10lbs for 5 sets, 5 reps (90 sec RI)

    Yates Row
    225lbs for 3 sets, 8 reps (75 sec RI)

    DB Row
    80lb DBs for 2 sets, 12 reps (45 sec RI)

    Skullcrushers
    90lbs + bar for 2 sets, 5 reps
    120lbs + bar for 3 sets, 5 reps (45 sec RI; failed; last set had 3 reps)

    Turkish Getups
    Ground Based Squat ~ss~ Romanian Deads x 2
    Same thing but added Single Legged RDLs

    Static Stretched


    Ok, T-bars were hard, buuuut I was nervous setting them up. Ill go up again.

    Yates on the other hand I suppose went down. I had more RI and Ill bet the fatigue was the same.

    DB Row can go up. Skullcrushers.. not sure why this was so hard.

    I did some getups, then I did some ground based squats (conventional deads), then did romanian with the same weight (18kg then 24kg) for 5 reps each. Just teetering on being able to move freely.
    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. #18
    I am Rollo Tomassee..
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    First try at Lower

    Warm ups...none. Id like to do warm ups, but with these hours, its very difficult.

    Marching DB Lunges
    30lb DBs for 10 steps
    40lb DBs for 10 steps
    50lb DBs for 10 steps
    65lb DBs for 5 sets, 10 steps (90 sec RI)

    Single Legged RDLs ~ss~
    8kg in each hand for 5 reps
    Ground Based Squat ~ss~
    20kg for 10 reps
    Romanian Deads ~ss~
    20kg for 10 reps
    Ground Based Squat ~ss~
    20kg for 10 reps

    Times 2 BiTCH!

    Caveman

    Static Stretched


    Lunges were hard. Not real hard, but hard as in unfamiliar. Almost ate shit on the 4th set. I could go up.

    The rest was just show free movement. I dont know what is wrong with me, so I cant take any chances. I want to be able to move pain free and today had zero pain.
    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. #19
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    ^ Zero pain!

    Great journal, AKIRA.

  5. #20
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    For someone with a supposed bum back, you move some weight man. I am fighting my lower back now... fucking pain in the ass let me tell you. I have an inversion table though so it gives traction and pretty much nukes any pain and tightness after a workout and is helping the healing each week. Just some food for thought.
    AY Fan Club President.

    "Damn, sometimes I think you guys make being stupid seem like a skill set." - Troubador

  6. #21
    I am Rollo Tomassee..
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    I think I know those tables. Pretty penny?

    Anyway, yeah, no pain, but I came this weekend and my mom asked me to move this heavy statue. It was a thin asian statue making it odd to pick up. It was like picking up a heavy barbell on its side. Anyway, I felt something pop. But...I have been feeling this pop every so often. Its no L5 similarity, but what the fuck for real then...
    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. #22
    Genetically Unlimited


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    Quote Originally Posted by Triple Threat View Post
    Open mouth.
    Insert food.
    Chew and swallow.
    Repeat.
    works too well for me!!!

  8. #23
    I am Rollo Tomassee..
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    Push

    Bench Press
    135lbs for 2 sets, 8 reps
    185lbs for 5 reps
    225lbs for 2 sets, 3 reps
    275lbs for 5 sets, 5 reps (90 sec RI)

    Flat DB Press
    110lb DBs for 3 sets, 8 reps (75 sec RI; failed at the 6th rep)

    DB Fly
    35lb DBs for 2 sets, 12 reps (45 sec RI)

    Standing EZ Curl Bar..Curl
    20lbs + bar for 2 sets, 8 reps
    70lbs + bar for 4 sets, 5 rep (45 sec RI)

    Caveman

    Static Stretched


    Time to switch to a 6x3 rep scheme and go to mmmm 295?

    110lb DBs can stay, 35lb DBs can stay, curls are just for the girls.
    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. #24
    I am Rollo Tomassee..
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    Warm ups..
    Dynamic leg swings? Forgot what these are called.

    Marching DB Lunges
    30lb DBs for 10 steps
    40lb DBs for 10 steps
    45lb DBs for 10 steps
    70lb DBs for 5 sets, 10 steps (90 sec RI)

    Single Legged RDLs ~ss~
    8kg in each hand for 5 reps
    Ground Based Squat ~ss~
    24kg for 5 reps
    Romanian Deads ~ss~
    24kg for 5 reps
    Ground Based Squat ~ss~
    24kg for 5 reps

    Caveman

    Clean n Press

    Core shit

    Static Stretched


    Lunges were better! Yay!

    My free movement based workout was good. Missing other compounds. Miss, as in I miss you.

    No pain.
    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. #25
    I am Rollo Tomassee..
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    Pull?

    No warm ups but the T-bars

    (These T bars are the ol' barbell in the corner trick, hoisted with a dual pulldown attachment.)

    T-bars
    1 plate for 10 reps
    2 plates for 10 reps
    3 plates for 10 reps
    4 plates for 5 reps
    5 plates for 3 reps
    5 plates + 20lbs for 5 sets, 5 reps (90 sec RI)

    Yates Row
    225lbs for 3 sets, 8 reps (60-75 sec RI)

    DB Row
    85lb DBs for 2 sets, 12 reps (45 sec RI)

    Skullcrushers
    90lbs + bar for 2 sets, 5 reps
    120lbs + bar for 3 sets, 5 reps (~45 sec RI)

    A pathetic Tabata session

    Static Stretched


    Got into the groove of the t-bars and it ended up feeling lighter later on. I even held the very last rep for a second.

    Yates is still tough.

    DB Rows was the hardest of the workout today.

    Skullcrushers went up. And Tabata was a fucking embarrassment. I almost puked!
    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. #26
    I am Rollo Tomassee..
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    I am thinking of either doing a 6x3 for pull on either the yates or the tbars. With my back, I wonder if yates would be easier cuz there is no setup from the ground...
    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. #27
    I am Rollo Tomassee..
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    Bench Press
    135lbs for 2 sets, 5 reps
    225lbs for 5 reps
    295lbs for 6 sets, 3 reps (75-90 sec RI)

    Flat DB Press
    110lb DBs for 3 sets, 8 reps (60 sec RI)

    DB Fly
    35lb DBs for 2 sets, 12 reps (45 sec RI)

    Standing EZ Curl Bar..Curl
    50lbs + bar for 2 sets, 8 reps
    80lbs + bar for 4 sets, 5 rep (45 sec RI)

    Caveman

    Static Stretched


    Good day. Deciding if I should do 7x3 or just go up.

    Flat DBs was a bitch and comparing to last week's, I can see why. I rested LESS and I didnt fail! I, am fucking awesome.

    Flies were hard, curls were hard too.

    I did some abs after the caveman but who cares.
    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

  13. #28
    I am Rollo Tomassee..
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    Marching DB Lunges
    35lb DBs for 10 steps
    45lb DBs for 2 sets, 10 steps
    75lb DBs for 5 sets, 10 steps (90 sec RI)

    Jammer Station
    1 plate on each side for 3 sets, 5 reps (30 sec RI)
    1 plate + 25lbs on each side for 3 sets, 3 reps (30 sec RI)
    2 plates on each side for 6 sets, 3 reps (45 sec RI)

    DB Ground Based Squat (Conventional Deadlifts)
    50lb DBs for 3 sets, 8 reps (45 sec RI)

    Static Stretched


    Lunges were very hard to maintain. Not sure if it was lack of sleep, but this must remain.

    I did the Jammer for a switch up. I really love this fucker. I decided to rest more as I did them and it felt much better.

    I threw in some would-be deadlifts with some lighter weight. I miss it so much and I want to make sure I am not sincerely lacking in this department, but no pain so far.
    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. #29
    I am Rollo Tomassee..
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    (These T bars are the ol' barbell in the corner trick, hoisted with a dual pulldown attachment.)

    T-bars
    1 plate for 2 sets, 8 reps
    2 plates for 8 reps
    3 plates for 8 reps
    4 plates for 5 reps
    5 plates for 3 reps
    5 plates + 35lbs for 6 sets, 3 reps (75-90 sec RI)

    Yates Row
    225lbs for 4 sets, 6 reps (60-75 sec RI)

    DB Row
    85lb DBs for 2 sets, 12 reps (45 sec RI)

    Skullcrushers
    70lbs + bar for 2 sets, 5 reps
    125lbs + bar for 2 sets, 5, 3 reps (too heavy)
    115lbs + bar for 2 sets, 5, 3 reps (45 sec RI; failed)

    Caveman

    Static Stretched

    Washed n Waxed my car


    I go pretty slow with the T-bars just cuz of fear of my back, but I can still go up. I like the new rep scheme, but the RIs are long. I did 90 sec maybe twice. Maybe.

    Yates feel much better with 4x6. I kept it at 60 sec but it went over a few.

    DB Rows is still a good topper. Skulls were fucking hard. I kind of want to bring the isolations of the movement I am doing back to their proper days. Having just my triceps sore while doing cavemans while I expect my biceps to be sore keeps fucking with me. Eventually, Ill phase both of them out and replace them with dips and chin ups.
    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. #30
    I am Rollo Tomassee..
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    Bench Press
    135lbs for 2 sets, 5 reps
    225lbs for 2 sets, 5 reps
    245lbs for 3 reps
    275lbs for 3 reps
    305lbs for 6 sets, 3 reps (90 sec RI)

    Flat DB Press
    115lb DBs for 4 sets, 6 reps (75 sec RI; failed at the very rep)

    DB Fly
    35lb DBs for 2 sets, 12 reps (45 sec RI)

    Dips
    BW for 4 sets, 8 reps (45 sec RI)

    Tabata
    Caveman

    Static Stretched


    Bench was awesome. I did start to arch my back on the last 2 sets though. Hmmmmmmmmm...

    Flat DB Press was a nice step up, but ill have to do this again cuz of the failure.

    Flies were still hard! Dips are now a shift in another direction that I am heading.

    I did tabata again in a means to improve it.
    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

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