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  1. #46
    I am Rollo Tomassee..
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    Quote Originally Posted by Triple Threat View Post
    The gym cons far outweigh the pros. It's not even close.
    Oh its got 2 Squat Racks... oops.
    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. #47
    I am Rollo Tomassee..
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    Warm ups..
    Hip Thrusts
    Single Legged RDLs

    Conventional Deadlifts with octangular plates
    135lbs for 5 reps
    185lbs for 5 reps
    225lbs for 5 reps
    275lbs for 3 reps
    315lbs for 8 sets, 3 reps (60 sec RI)

    Static Barbell Lunges
    135lbs for 5 sets, 5 reps (<60 sec RI)

    Seated Calf
    2 plates + 10lbs for 5 sets, 6 reps (30 sec RI)

    HIIT, Eliptical

    Static Stretched


    So, I have a hernia. Buuuut I can do conventional deads with no problem, pain free. Perhaps I just dont know the basis of a hernia..oh, without a bulge. Anyway, the gym I was at says "no deadlifts except on platform," but I did it anyway. However, doing these withOUT round plates is such a bitch. Shins are alllll fucked up.

    Static Lunges are up and the seated calf was done cuz this expensive gym also doesnt have a standing calf raise. They may downstairs, but it might as well be in another building.

    While doing a funny HIIT on the eliptical, I was watching a basketball court filled with mostly older women doing some zumba. It was packed. These people are the ones holding this gym together, but frankly, its just not for me. The gym is for the trendy, the uninformed, the misinformed, the old, the general public that doesnt like gyms and who doesnt mind spending money. I still have some days left and am not done with giving it a try, but its not going to change my mind.
    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. #48
    I am Rollo Tomassee..
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    Ok, I benched at the gym I described earlier and these benches are fucking hazards. Their self-spotting racking are too close together. If you put the barbell on the highest rack, its too high, so you naturally put it on the next one. Its the perfect height, but when you lift the barbell off that level, it HITS the one above it. It truly messes up your focus.

    Bench Press
    135lbs for 2 sets, 6 reps
    185lbs for 2 sets, 5 reps
    225lbs for 5 reps
    245lbs for 5 reps
    275lbs for 3 reps
    315lbs for 1 rep
    325lbs for 2 sets, 3 reps
    315lbs for 5 sets, 3, 2, 2, 3, 2 reps (60-90 sec RI; majorly failed)

    Flat DB Press
    120lb DBs for 4 sets, 6, 6, 4, 3 reps (75 sec RI)

    Weighted Dips
    35lbs for 3 sets, 8 reps (45 sec RI)

    French Press
    70lbs + bar for 3 sets, 8 reps (30 sec RI)

    Static Stretched


    I am still mystified. 325lbs couldve been done with some cheating, but that bench made me nervous so I went down. However, I could hardly lift shit. I do believe working out in a new place has its psychological flaws, so Ill chalk it up to that. What really kills me is.. on one of the sets, I failed at 2, RPed and tried again, but the fucking weight came back down on me! The bottom spotting racking saved me. This sucked. I havent had a weight fall on me in years. I just felt out of it and it seemed like my CNS said "FUCK THIS" and gave up.

    The rest was kind of basic. The french press was done with an EZ curl bar that had the hardest, sharpest brailed surface I ever worked out with in a gym. My hands are still burning from it. Is it really necessary?
    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. #49
    I am Rollo Tomassee..
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    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 for 5 reps
    4 plates + 25lbs for 3 reps
    4 plates + 10lbs for 8 sets, 3 reps (60 sec RI)

    Weighted Chin Ups
    BW for 5 reps
    25lbs for 5 sets, 5 reps (60 sec RI)

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

    Hammer DB Curls
    45lb DBs for 3 sets, 5 reps (30 sec RI)
    35lb DBs for 3 sets, 5 reps (30 sec RI)


    Kind of stretched


    Well thats it. Last workout before surgery. Wish me luck.
    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. #50
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    Hench's Avatar


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    Looking good Akira, are you currently natty/on cycle/about to be on cycle?

  6. #51
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    Natural. I have anxiety disorder and a natural jaw growth problem. Both issues prevent me from doing any type of cycles.
    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. #52
    I am Rollo Tomassee..
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    8 days since my surgery and today I went to the gym.

    All I did was arms and eliptical. Wasnt cleared by the doctor, but fuck it, I was walking on eggshells in there and I never did anything heavy. No pain, no pop, no injury, twas a success.

    But I cant do that everyday.
    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. #53
    I am Rollo Tomassee..
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    Im bbbbbbaaaaaaaaack

    SQUATS
    The bar for 2 sets, 10 reps
    135lbs for 10 reps
    185lbs for 2 sets, 5 reps
    225lbs for 8 sets, 3 reps (30 sec RI)

    Marching Lunges
    25lb DBs for 3 sets, 8 steps (45 sec RI)

    Standing Calf Press
    160lbs for 5 sets, 6 reps (30 sec RI)

    Eliptical for 25 min

    Static Stretched


    Squats were a lil tough, but the lunges were what burned. But right now I am still treading lightly.
    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. #54
    I am Rollo Tomassee..
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    T-bar Rows
    1 plate for 10 reps
    2 plates for 10 reps
    3 plates for 8 reps
    4 plates for 5 sets, 8, 8, 6, 6, 6 reps (30 sec RI; RPed on 6th rep)

    Unilateral, Supinated Grip HS Row
    3 plates for 5 sets, 5 reps (30 sec RI)

    Wide Lat Pulldown
    180lbs for 4 sets, 6 reps (30 sec RI)

    Close Grip Pulldowns
    150lbs for 3 sets, 8 reps (30 sec RI)

    Reverse Cable Curl
    50lbs? for 2 sets, 15 reps (30 sec RI)

    KB Clean N Press for 5 sets, 5 reps (20 sec RI)

    Eliptical for 15 min

    Static Stretched


    Still farting around but I am pain free. Not much to say really.

    Kettlebells were basically a trial. Got winded. Hah. Hah.
    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. #55
    I am Rollo Tomassee..
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    Warm ups..
    Hip Mobility
    Single Legged RDLs

    Conventional Deads
    135lbs for 8 reps
    185lbs for 8 reps
    225lbs for 5 reps
    245lbs for 3 reps
    275lbs for 8 sets, 3 reps (60 sec RI)

    GMs
    135lbs for 5 sets, 5 reps (30 sec RI)

    Eliptical for 30 min

    Static Stretched


    Did pretty well for post surgery. Didnt fatigue really, but I couldnt push 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

  11. #56
    I am Rollo Tomassee..
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    Bench Press
    135lbs for 2 sets, 10 reps
    185lbs for 3 reps
    225lbs for 3 reps
    245lbs for 3 reps
    275lbs for 5 sets, 3 reps (60 sec RI)

    Flat DB Press
    105lb DBs for 5 sets, 5 reps (60 sec RI)

    Standing OH BB Press
    115lbs for 8 sets, 3 reps (30 sec RI)

    Unilaterla OH Machine Press
    1 plate + 25lbs for 5 sets, 4 reps (30 sec RI)

    Cable Pushdown
    Whole rack for 2 sets, 10 reps (30 sec RI)

    Caveman

    Static Stretched


    I wanted to do 295lbs, but this felt very good. Cant get all my strength back immediately it seems.

    Flat was, I think 30 sec. I dont know.

    OHs can both go up.

    Triceps were the whole rack, sure, but it was a Bodymasters cable machine. 130lbs isnt really 130 on 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

  12. #57
    I am Rollo Tomassee..
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    Warm ups..
    Inverted Rows

    T-bar Rows
    1 plate for 8 reps
    2 plates for 8 reps
    3 plates for 8 reps
    4 plates for 3 reps
    5 plates for 3 reps
    5 plates + 10lbs for 3 reps
    5 plates + 25lbs for 5 sets, 3 reps (45 sec RI)

    HS Row (unliateral)
    4 plates for 5 sets, 5 reps (30 sec RI)

    Chin Ups
    BW for 8 sets, 3 reps (20 sec RI)

    Wide Lat Pulldown
    190lbs for 5 sets, 4 reps (30 sec RI)

    Concentration Curls
    30lb DBs for 2 sets, 10 reps (30 sec RI)

    Caveman

    Static Stretched


    Ok, ok! I know I am supposed to be taking it easy, but shit, this was a snap. The setup for the t bars is the only hard part. I was holding that weight while at full flexion.

    I tried doing the HS rows with both arms, but couldnt. Proof that youre stronger when dealing with one side at a time.

    Chins were too easy, but last time I did these it hurt.

    Lats reminded me why I dont like them. Its just difficult to maintain full form.
    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. #58
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    Still going strong on these journals?

  14. #59
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    Just read your Journal interstng!

    keep up the good work you in Jville FL? If so you are way up North LOL
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

  15. #60
    I am Rollo Tomassee..
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    Warm ups..
    Inverted Rows

    T-bar Rows
    2 plates for 5 reps
    3 plates for 5 reps
    4 plates for 5 reps
    4 plates + 25lbs for 5 sets, 5 reps (60 sec RI)

    Unilateral HS Row
    4 plates on each side for 2 sets, 3 reps
    4 plates + 25lbs on each side for 8 sets, 3 reps (30 sec RI)

    Wide Grip Pullups
    BW for 5 sets, 5 reps (45 sec RI)

    Reverse EZ Bar Curl
    50lbs + bar for 5 sets, 5 reps (30 sec RI)

    Caveman

    Static Stretched


    OOOoooo the gym is all shiny now! New floors, new water fountains, new walls, NO FUCKING ROUND PLATES. God dammit, seriously, what the FUCK is the fantasy with plates that have edges?! You cant do conventional deads with these fucking things. God dammit.



    Soooo, T bars were too easy. HS Rows were not bad, Pullups are finally returning to form, and curls were a toss up.

    Caveman was a bit easier than I thought...
    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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