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Lets see what this muscle can do..

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  1. #916
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    Weighted dips
    1 plate + 30lbs for 4x10 (90 sec ri; Rp at 8?!)

    T bar row
    3 plates + 15lbs for 4x10 (90 sec ri )

    Incline db press
    70lb dbs for 4x12 (75 sec ri )

    HS row
    2 plates + 10lbs on each side for 4x12 (75 sec ri; RP at 8)

    Kettlebell work

    Pushups
    ~ss~
    Face Pulls
    2x15 (30 sec ri )

    Stretched


    I increased some intensity and had as many RPs. No failures though and kept rests accurate.
    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. #917
    I am Rollo Tomassee..
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    Squats
    265lbs for 4x10 (90 sec - full recovery; last set needed 2 RPs )

    Goblet db squat
    75lb db for 3x15 (75 sec ri )

    Leg extension
    120lbs for 4x12 (60 sec ri )

    Stretched

    In sauna now @ 4 min


    Squats felt risky but i allow RPs here. That said, as long as im aware of form, i should be ok.
    Goblets were hard. Thought of doing just higher reps with 70 but opted for a bit more.

  3. #918
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    Standing oh bb press
    145lbs for 4x10 (90+ sec ri; 2 RPs & failed)

    Chin ups
    Bw for 4x10 (90+ sec ri)

    Seated oh db press
    45lb DBs for 4x12 (75+ sec RI)

    Wide lat pulldown
    145lbs for 4x12 (75+ sec ri )

    Stretched


    What the fuck happened? The presses were extra hard tonight, but the pulls were fine? Really, what. the. fuck.

    At the end, I was too tired for any kettlebell work. Tired as in my muscles, not so much my endurance. I increased rests too, but I just didnt have any interest.
    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. #919
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    Deads
    315lbs for 5x3 (90 sec - full recovery )

    Sumo deads
    240lbs for 3x10 (75+sec ri)

    Ham curl
    110lbs for 3x12 (60 sec ri )

    In sauna now


    I used straps and today was easy. It should be noted that back was sore, on empty stomach, early morning.

  5. #920
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    Weighted dips
    2 plates for 4x10 (90 sec - 2min ri; 3Rps then a failure)

    T bar row
    3 plates + 25lbs for 4x10 (90 sec - 2min ri)

    Incline db press
    75lb dbs for 4x12 (75-90 sec ri )

    HS row
    2 plates + 25lbs on each side for 4x12 (75 - 90 sec ri; RP at 8)

    Stretched


    I couldnt remember the first workouts intensity and thus, a failure was made. I dug deep and did 3 fucking RPs, but man, I said fuck it somewhere around 8 or 9. The T-bars were tough. I wanted to do 25lbs, but only went up 20. The Inclines were good. And the HS row was tough.

    Ok, gonna go to 4x8 now cuz this rep shit is getting monotonous.
    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. #921
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    Squats
    265lbs for 4x8 (90 sec - 2min ri)

    Goblet squat
    75lb db for 4x12 (60+sec ri)

    Leg extension
    125lbs for 3x15 (60 sec ri )

    Stretched

    In sauna now


    I felt like i was leaning forward today and it was troubling. Had a hard time focusing. I guess the weight is perfect for the volume?

    The goblet squat was supposed to be 75 sec but i just setup at 60.

  7. #922
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    Standing oh bb press
    145lbs for 4x8 (90 sec ri; had to clean this into position, including the warm ups)

    Chin ups
    25lbs for 4x8 (90 sec ri; RP after 7 on last set)

    HS OH press, Powerhouse
    100lbs for 4x12 (75 sec RI)

    Wide lat pulldown
    150lbs for 4x12 (75 sec ri )

    Bi and Tri super set x 3

    Stretched


    Ok, well, good numbers. I am not surprised with any of the 1st 2, other than having to clean the bar into place and still being able to do it. Nice.
    I found a machine to do the seated OH presses and it was actually hard! Well, not too bad, but it was burning. Thats what I am aiming for so I gotta go up. If this is unavailable then 50lb DB presses. The lat pulldowns always change though because machines differ.

    Did the sauna for 13 min too.
    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. #923
    I am Rollo Tomassee..
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    Deads
    325lbs for 5x3 (full recovery )

    Sumo deads
    245lbs for 3x10 (75 sec ri )

    GMs
    95lbs for 3x15 (60 sec ri )

    Kettlebell
    Elbow
    Stretched


    I did lots of warm ups today, reps of 3. Used straps when i got to 275lbs. I felt good. I had a better setup than last time but i fucked my shins all up.
    Sumos felt good too. Hard to not bounce these and i used straps.
    I did GMs instead of ham curl cuz i was at the school and they dont have a good machine for it.
    I also biked to and from the gym against the wind. Fucking sucked.

  9. #924
    I am Rollo Tomassee..
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    T bar row
    3 plates + 35lbs for 4x8 (90 sec ri )

    Incline db press
    100lb dbs for 4x8 (90 sec ri )

    HS Row, school
    2 plates + 20lbs for 4x12 (75 sec ri )

    Weighed dips
    45lbs for 4x12 (75 sec ri )

    Biked to and from, one trip against the cold fucking wind!

    Stretched


    Everything was good today and a pleasant switch up. But i must say, the last db press set had me panting and i mean as if i has asthma. Thought it was anxiety but there wasnt any anxiety in me until after. Im in a sauna and still thinking about it..

    Anyway the rows were tough but doable. The presses can go up to 105. The other 2 were just about right. Almost failed both and they were easy at first.

  10. #925
    I am Rollo Tomassee..
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    Marching db lunges
    65lb dbs for 4x8 (2 min)

    Goblet db squat
    75lb db 4x12 (75-90 sec ri )

    Stretched
    Biked here and back


    Decided to go back to lunges. I wanted to replace goblet with them but no cage was available.

    My rests fir goblet were skewed. I've been feeling like I've been having a hard time breathing even at rest. Today it felt like i had a moment of "exercise induced asthma" in between the first and second set of goblets, when my aerobic system was working near max. This is similar to a panic attack and it has me worried.

    Going to dr today.

  11. #926
    I am Rollo Tomassee..
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    Standing oh bb press
    150lbs for 4x8 (90 sec ri)

    Chin ups
    25lbs for 4x8 (90 sec ri)

    HS OH press, Powerhouse
    115lbs for 4x12 (75 sec RI)

    Wide lat pulldown
    160lbs for 4x12 (75 sec ri )

    Stretched
    Sauna 10 min


    Later on..

    2 rounds of kettlebells


    Very good day despite my emotional health level lately....and my right elbow. What is going on here? Hurts at full extension but mostly at rest, NOT with resistance. Anyway, it only started to hurt during the lat pulldowns but it didnt aggravate me when I got to kettlebells. The chins was ugly but I didnt have a RP. The other presses can go up...if I can even do this shit again.
    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. #927
    I am Rollo Tomassee..
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    Deads
    340lbs for 5x3 (full recovery )

    Sumo deads
    250lbs for 3x10 (full recovery)

    GMs
    115lbs for 2x15 (75 sec ri )

    Kettlebell
    Elbow
    Stretched


    Felt great today despite hearing bad news about a car repair. Perhaps that was the 'fuel?' Anyway, I guzzled a preworkout before I went and with my stress these days, it wasnt nice and dandy in there. Be that as it may, as much as I was nervous about my breathing, I stuck to it, survived, and lifted more than I did last time while in better shape.
    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. #928
    I am Rollo Tomassee..
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    T bar row
    4 plates for 4x8 (90 sec ri )

    Incline db press
    105lb dbs for 4x8 (90 sec ri; failed rest )

    HS Row, school
    2 plates + 25lbs for 4x12 (75 sec ri )

    Weighed dips
    45lbs for 4x12 (75 sec ri; failed rest)

    Kettle bell

    Stretched


    Muuuuuch better day. Oh! What a week from no heavy drinking will give ya. Ahhh.

    Anyway, everything was fucking hard ok? The T-bars felt too hard, the presses felt too hard. Ill note that the rows biggest problem was form, but the rests and reps were done. The presses needed more time for rest. The HS rows were perfect for the volume.

    Nothing gave me pain and I used a neutral grip for the rows. When I did kettlebells they hurt a tad (20kg cleans), but for the active rests I did some ez bar rows. The supinated grip hurt more than the pronated. Now, Ive fucked with my grips when it came to pullups so something isnt right, but my elbow has felt worse than usual lately and now it probably will affect pull/chinups.
    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. #929
    I am Rollo Tomassee..
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    Marching db lunges
    70lb dbs for 4x8 (2 min)

    Squats
    225lbs for 4x10 (2 min Ri)

    Stretched
    Elbow


    Today started great, but man, these lunges are hard. Oh shit! I forgot, I had an RP at 13! Anyway, I had planned on 12 reps for the squats, but it was too hard. I didnt want to go down, so I did 10. Then...I decided enough was enough.
    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. #930
    I am Rollo Tomassee..
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    Standing oh bb press
    138lbs for 4x10 (90 sec ri)

    Chin ups
    25lbs for 4x8 (90 sec ri; 3rd set was pronated, 4th set RP)

    HS OH press, Powerhouse
    120lbs for 4x12 (60 sec RI; 2nd set was neutral)

    Neutral Grip lat pulldown
    130lbs for 4x12 (60 sec ri )

    Stretched
    Sauna 15 min


    Damn, I really dont want to stop working out. My elbow is getting bad so a few things.. The Standing BBs did not hurt, but everything else did. Chins eventually hurt, but after the sets, I did 6 reps of BW neutrals and it didnt hurt. They shouldve because of residual fatigue, but nothing. This did not go the same was for the seated presses. My usual grip here is better. The Neutral grip pulldowns had zero pain. Gotta have to shelve the belt for a bit and see if I can work around the tennis elbow by doing neutrals. If things dont improve, then upper body will be ditched altogether.
    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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