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  1. #31
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    Marching DB Lunges
    25lb DBs for 10 steps
    35lb DBs for 10 steps
    45lb DBs for 10 steps
    75lb DBs for 5 sets, 10 steps (<90 sec RI)

    DB Ground Based Squat (Conventional Deadlifts)
    90lb DBs for 4 sets, 5 reps (60 sec RI)

    Turkish Getup Caveman

    Static Stretched


    80lb DBs may be the future for me. Twas wobbly on the first 2 sets, but I think Ill have to do a practice set of 6 steps cuz its just a matter of getting used to it.

    I wanted to start deadlifting something, but these were pretty tiresome.

    The turkish caveman I do is the hardest one yet. Ive done since day 1, but today wasnt as hard as usual cuz of the previous workout.
    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. #32
    I am Rollo Tomassee..
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    Warm ups..
    Inverted Rows

    T-bar in a corner Row
    1 plate for 5 reps
    2 plates for 5 reps
    3 plates for 5 reps
    4 plates for 3 reps
    5 plates for 3 reps
    6 plates for 6 sets, 3 reps (60 sec RI)

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

    DB Row
    90lb DBs for 2 sets, 12 reps (45 sec RI)

    Chin Ups
    BW for 4 sets, 5 reps (45 sec RI)

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

    Static Stretched


    Worked out before work.

    Rows have a smaller range of motion and really, that shouldnt be like that. Ill try this again. 60 sec is too short for 6 plates.

    Yeats can go up. DB Rows should stay. Chins will stay.
    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. #33
    I am Rollo Tomassee..
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    Jammer Station x 2

    Caveman x 3

    Static Stretched


    God damn, these days are truly great. Nothing to report though, its just a matter of getting through it. Stole some more Kettlebell workouts from this video in order to do some better cavemen.

    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. #34
    I am Rollo Tomassee..
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    Bench Press
    135lbs for 2 sets, 5 reps
    185lbs for 5 reps
    225lbs for 2 sets, 5 reps
    275lbs for 3 reps
    295lbs for 3 reps
    315lbs for 6 sets, 3 reps (90 sec RI)

    Flat DB Press
    115lb DBs for 4 sets, 6 reps (60 sec RI; 6,6,6,5,3.5 reps)

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

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

    Caveman x 3

    Static Stretched


    Bench had a lot of arching going on. But I still did it!

    Flat dbs had failures, but my stupid ass did 60 sec RI!

    Flies and dips were ok. The cavemen were where its at!
    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. #35
    I am Rollo Tomassee..
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    Deadlift Day

    Warm ups..
    Hip Mobility

    Conventional Deads
    135lbs for 5 reps
    185lbs for 5 reps
    225lbs for 2 sets, 5 reps
    275lbs for 8 sets, 3 reps (60 sec RI; no pain)

    Split Squat
    95lbs for 3 reps
    135lbs for 5 sets, 3 reps (30 sec RI)

    Jammer Station
    1 plate on each side for 5 reps
    1 plate +25lbs on each side for 5 reps
    2 plates for 3 reps
    2 plates + 10lbs for 5 sets, 3 reps (30 sec RI)
    2 plates + 25lbs for 3 sets, 3 reps (30 sec RI)

    Seated Calf
    2 plates for 5 reps
    3 plates for 4 sets, 5 reps (30 sec RI)

    Static Stretched


    Didnt really feel like working out, so I decided to take a chance. No pain. Pretty amazing stuff. 275lbs was fucking light. DOH grip too.

    Split squat is fun. Last set had 5 reps for each leg. Though its a nice switch up, I am afraid that when I reset to do the other side, the plate is gonna hit a pillar of the cage. Sadly, there is not one squat rack at the UF gym. All Cages.
    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. #36
    I am Rollo Tomassee..
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    Hmm

    Kettlebell Day

    Clean & Press w/24kg KBs...

    Caveman
    Tabata

    Static Stretched


    Got a headache today. Still have it, 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

  7. #37
    I am Rollo Tomassee..
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    Marching DB Lunges
    30lb DBs for 10 steps
    45lb DBs for 10 steps
    60lb DBs for 6 steps
    80lb DBs for 6 steps
    80lb DBs for 5 sets, 10 steps (<90 sec RI)

    GMs
    135lbs for 4 sets, 6 reps (45 sec RI)

    Caveman

    Static Stretched


    Ill do the 80lb DBs again. Wasnt bad, just want to focus on form.

    GMs were just for fun, I guess. Caveman was a bitch.
    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. #38
    I am Rollo Tomassee..
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    Pull

    T-bar in corner
    1 plate for 10 reps
    2 plates for 10 reps
    3 plates for 10 reps
    4 plates for 8 reps
    5 plates for 3 reps
    6 plates for 3 reps
    6 plates + 10lbs for 6 sets, 3 reps (60 sec RI)

    Yates Row
    245lbs for 4 sets, 6 reps (60 sec RI; some RPs)

    DB Row
    90lb DBs for 2 sets, 12 reps (45 sec RI; 1 RP)

    Chins Ups
    BW for 4 sets, 5 reps (30 sec RI; 1 RP, 1 negative)

    Static Stretched


    Finally, a T-bar row that causes a sweat, needs the 60sec RI, and makes me look good.

    The Yates shoulda been 235lbs! Fucking pride.

    DB Rows and chins were fucked from the yates, Ill bet.
    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. #39
    I am Rollo Tomassee..
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    Bench Press
    135lbs for 2 sets, 5 reps
    185lbs for 2 sets, 5 reps
    225lbs for 5 reps
    245lbs for 3 reps
    275lbs for 3 reps
    315lbs for 6 sets, 3 reps (90 sec RI)

    Flat DB Press
    115lb DBs for 4 sets, 6 reps (60 sec RI; failed after the 4th rep)

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

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

    Caveman x 2

    Static Stretched


    Still some arching going on with bench. Hmm. Is this a failure? I mean, I arched early, as in, the 1st set, but I never lost steam til the 4th or the 5th set. Meaning, doubtful Id finish the regime, but I did, so do I go up? I finished it without anyone help. SOMEONE CHIME IN.

    Now that I rested longer, I didnt fail as badly on the DB presses.

    Everything else was the same.
    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. #40
    I am Rollo Tomassee..
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    Warm ups..
    Hip Mobility

    Conventional Deads
    135lbs for 5 reps
    185lbs for 5 reps
    225lbs for 2 sets, 5 reps
    275lbs for 8 sets, 3 reps (60 sec RI)

    Split Squat
    95lbs for 3 reps
    135lbs for 4 sets, 5 reps (60 sec RI)


    Static Stretched


    Low on time today. I dont know if I had pain or not. My back does feel tender and this workout was 11hrs ago.
    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. #41
    I am Rollo Tomassee..
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    Gym reopened...

    Warm ups..
    Hip Mobility
    Single Legged RDLs

    Conventional Deadlifts
    135lbs for 2 sets, 5 reps
    225lbs for 3 sets, 5 reps
    275lbs for 8 sets, 3 reps (60 sec RI)

    Static Lunges
    95lbs for 5 steps
    145lbs for 4 sets, 5 steps (45 sec RI)

    Caveman


    I had a work week last week while the gym was closed so I am easing back into this deadlift day. More to come to fruition tomorrow. Gonna lose my gut soon since Thor came out.
    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. #42
    I am Rollo Tomassee..
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    Hmm, not so off here..

    Bench Press
    135lbs for 2 immediate sets, 5 reps
    185lbs for the same shit
    225lbs for 5 reps
    245lbs for 3 reps
    275lbs for 3 reps
    315lbs for 5 sets, 3 reps (90 sec RI)

    Flat DB Press
    115lb DB sofr 4 sets, 6, 6, 5, 4 reps (75 sec RI)

    Weighted Dips
    35lbs for 5 sets, 5 reps (< 60 sec RI)

    Caveman

    Static Stretched


    Today I just had a long time of sweating from the FL heat before I could hit the gym. Numbers did suffer from it, but not so much.

    Besides the obvious, I ditched the flies in favor of more intensity with the dips. Now, I am not sure if I am going to keep this as a staple cuz today was flawed due to heat, dehydration, calories, who knows, but I may keep 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

  13. #43
    I am Rollo Tomassee..
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    Warm ups..

    Marching DB Lunges
    35lb DBs for 10 steps
    45lb DBs for 10 steps
    60lb DBs for 10 steps
    80lb DBs for 5 sets, 10 reps (90 sec RI; RP)

    Caveman

    Static Stretched


    I kinda bitched out on the last couple of reps. Didnt need the Rest Pause.

    Do I have a hernia? OH SHIT.
    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. #44
    I am Rollo Tomassee..
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    Giving Gainesville health and Fitness the ol' Notre Dame Try..

    Spider Rows (miss this bitch)
    1 plate for 10 reps
    1 plate + 10lbs for 10 reps
    1 plate + 20lbs for 10 reps
    2 plates for 8 reps
    3 plates for 8 reps
    3 plates + 25lbs for 8 sets, 3 reps (60 then 45 sec RI)

    Weighted Chin Ups
    BW for 5 reps
    35lbs for 5 sets, 5 reps (60 sec RI)

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

    Hammer DB Curls
    35lb DBs for 5 sets, 6, 6, 6, 5, 5 reps (30 sec RI)

    No place to stretch?!


    Kind of dragged my ass here after the news I got today. I figured, fuck it, if I am going to have surgery no matter what, I am gonna work out anyway.

    Considering this is a week trial I "won," I wont bother commenting on the workout itself as I think it will differ eventually.

    This gym is $52/a month + $29 registration fee. If you sign a 2 year deal, the price drops down to $35 on the 2nd year. However, if you cancel your membership within the year, you get raped with a $120 fee! As far as pros vs cons go, this is a major CON.

    Pros
    -Pussy
    -24 hours
    -shit load of cardio equipment
    -clean
    -spider row!
    -"in thing" here in gainesville
    -multiple locations
    -classes galore
    -one squat rack
    -pool

    Cons
    -too many idiots
    -no deadlifts except on platform? so just romanian are allowed?
    -no military press allowed
    -no cages
    -one squat rack
    -no round 45lb plates
    -crowded
    -no use for classes
    -other locations are too far
    -not enough space to safely stretch
    -kettlebells only for use by trainers
    -hot
    -PRICE

    There is another gym down the road that has almsot all that I mentioned but is cheaper, however, there is some sort of depressing aura that comes with it. I think its cuz its not the hipp place to be. Dont know, but I cant justify paying this much a month.

    The school has so much more. It has its cons though...

    UF Pros
    -KETTLEBELLS!
    -pussy
    -big
    -decent hours
    -deadlifts, military presses, all allowed
    -price and its a one lump sum. no monthly fees

    Cons
    -no parking until after 4pm on weekdays (there are ways around this)
    -crowded
    -when school closes, this closes (xmas, spring breaks etc)
    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. #45
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    The gym cons far outweigh the pros. It's not even close.

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