Lets see what this muscle can do..

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  1. #1006
    I am Rollo Tomassee..
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    god dammit the fucking reply got erased.

    did 365 deads. did 80 lbs for chins.

    deads hurt ny back.

  2. #1007
    I am Rollo Tomassee..
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    Bench
    295lbs for 3x3 (60-90 sec ri)

    Decline bench
    275lbs for 5x5 (60 sec ri)

    Standing oh bb press
    135lbs for 8x3 (30 sec ri)

    Rope pushdowns
    95lbs for 4x6 (30 sec ri)

    a lot of core work.


    So, my PT friend thought that i sprained my quadratus luborum. He prescribed some core work and there was some pain. Sounds like he was right tho and its better than having disc shit.

    anyway everything was good. i did 295 this time but ive gotta look up to see if i did that right volume..

  3. #1008
    I am Rollo Tomassee..
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    Weighted Wide Pullups
    25lbs for 5x5 (1 min RI)

    Pendlay Rows
    125lbs for 4x8 (1 min RI)

    Arm Carries
    60lb DB for 4 runs (30 sec RI)

    Preacher DB Curl
    35lb DB for 5x6 ( 30 sec RI)

    Side Planks
    Knee twists

    SMT
    Stretched


    So, I dont know if its mentioned before but it seems my quadratus luborum is sprained. So, lots of lower body is out. Still, I did upper body fine. I increased the reps on the pullups and went down on the weight. Pendlays may hav eot be shelved due to it being a bit hard on my injured area.
    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. #1009
    I am Rollo Tomassee..
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    Bench
    320lbs for 6x1 (full recovery)

    Flat db press
    120lb dbs for 3x5 (1 min ri)

    60lb arm carries x2

    Close grip bench
    225lbs for 5x5 (1 min ri)

    planks
    knee twists

    Great fucking day! Core feels better too!

  5. #1010
    I am Rollo Tomassee..
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    Back to romanian
    Deads
    275lbs for 5x5 (1 min ri ; strapped on sets 3-5)

    Weighted chins
    80lbs for 5x3 (1 min ri; strapped on sets 3-5)

    How about some db hround based squats?
    100lb dbs for 5 reps, 1 min ri
    again, oh! no, no noooo, lets have the right side of my back flare up now! god dammit!!!!!

    HS Rows
    2 plates + 25lbs for 4x6 (1 min ri)

    Reverse hypers
    ~ss with db curls~
    35lb db for 3x12 & 3x8 (30 sec ri)

    smr
    stretched in sauna


    What the fuck. No hang over, good sleep, calories, no stiffness, and no anxiety. and what does the right side do? fuck up. everything else was great tho and i did quit before shit hit the fucking fan. jesus, u just never know some times.

  6. #1011
    I am Rollo Tomassee..
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    Yay, back pain.

    Bench
    300lbs for 3x3 (1 min ri; FRs on 2 sets)

    Decline bench
    280lbs for 5, 5, 4, 5, 3 rp 2 (75 sec ri)

    Standing oh bb press
    85lbs for 3x10 (45 sec ri)

    Core shit
    close grip pushups 2x12

    smr
    sauna


    Back is all tensed up and it truly distracted me. Ill have to do a do over.

  7. #1012
    I am Rollo Tomassee..
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    Weighted pulluos
    70lbs for 5x3 (60 sec ri)

    Db row
    110lb dbs for 3x5 (60 sec ri)

    Chins
    BW for 5x5 (30 sec ri)

    HS Row
    3 plates for 5x5 (<60 sec ri)

    Db Curls
    Hypers?

    smr
    stretched
    sauna


    Ok no pain but do not do db rows again. That did hurt.
    everything else was fine. i hate not doing lower body.

  8. #1013
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    Pretty cool read!

  9. #1014
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    Wow!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  10. #1015
    I am Rollo Tomassee..
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    Bench
    305lbs for 6x1 (1 min ri)

    Decline bench
    295lbs for 5, 5, 5, 4, 3 reps (60 sec ri)

    Standing oh bb press
    115lbs for 4x8 (60 sec ri)

    Kettlebells

    smr
    stretched


    Ok, I was basically seeing if my back had as much pain as before and it didnt. Before, I had intra-adominal pressure that hurt when the bar hit my chest. Today, it wasnt so much. In any case, Ill have to switch shit up. Decline was hard again, but I was weary of the setup. I even told the associate about it to make it out of order. Nervousness really does fuck up numbers.

    When I did Kettlebells, I did goblet squats and...no pain. I only did 44 pounds though. I did get ups, single legged rdls, the squats, and very little pain. Its only been 8 days, but even with Presidone, I thought Id be 100%... Perhaps I am being impatient. Key is to not make shit worse.
    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. #1016
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    Bro. i will be following.

  12. #1017
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    I like.

  13. #1018
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    Looks good.

  14. #1019
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    Looks good.

  15. #1020
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    Looks good.

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