Lets see what this muscle can do..

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  1. #106
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    TT is the voice of reason. Nice lunges!

  2. #107
    I am Rollo Tomassee..
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    Unilateral HS Row
    2 plates for 2 sets, 8 reps
    3 plates for 2 sets. 5 reps
    4 plates + 35lbs for 5 sets, 5 reps (60 sec RI)

    T- bar Row
    2 plates for 5 reps
    3 plates for 3 reps
    4 plates for 3 reps
    5 plates for 8 sets, 3 reps (30-45 sec RI)

    Chin Ups
    BW for 6 sets, 5 reps (30 sec RI)

    Unilateral Preacher DB Curl
    40lb DBs for 2 sets, 5 reps (30 sec RI)

    Unilateral Preacher DB Hammer Curl
    40lb DBs for 2 sets, 5 reps (30 sec RI; some RPs on the last set)

    Caveman x 2

    Static


    There we go. Made sure not to make the same mistakes as last time!

    Gonna ditch the Hammer Strength for a while. Ive got tennis elbow again and pronated gripped pulls aggravate it. The neutral grip for the t-bars and the supinated grip for the chin ups dont fuck with it. Gonna go back to the trusty DB rows!

    Tbars were just right! Do this again.

    Chins were a bit of a bitch, but its gotta be cuz of the tbars.

  3. #108
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    Solid work out. take care of that elbow

  4. #109
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    I've come to the conclusion that I'm never getting rid of the tendinitis in my left elbow. I got it real bad when I bought a ukulele and played the shit out of it believe it or not. Hadn't played it in forever and one light session in the gym had it flaring up again. Ice, ice, ice.

  5. #110
    I am Rollo Tomassee..
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    Warm ups..
    Hip Mobility

    Deads
    135lbs for 2 sets, 5 reps
    225lbs for 2 sets, 3 reps
    245lbs for 3 reps
    275lbs for 1 rep
    315lbs for 1 rep
    335lbs for 1 rep
    355lbs for 5 sets, 1 rep (<60 sec RI)

    GMs
    135lbs for 3 reps
    155lbs for 3 reps
    175lbs for 8 sets, 3 reps (45 sec RI)

    Seated Calf
    2 plates + 25lbs for 4 sets, 6 reps (30 sec RI)

    Caveman x 2

    Rope Crunch ~ss~ Leg Raises

    Static Stretched


    I was basically testing out my back today. Not much to say other than I was chicken shit.

  6. #111
    I am Rollo Tomassee..
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    Bench
    135lbs for 2 sets, 5 reps
    185lbs for 5 reps
    225lbs for 5 reps
    245lbs for 3 reps
    275lbs for 3 reps
    295lbs for 1 rep
    315lbs for 10 sets, 1 rep (60 sec RI)

    Flat DB Press
    110lb DBs for 4 sets, 6 reps (45 sec RI; failed last set)

    Standing OH DB Press
    60lb DBs for 8 set, 3 reps (~30 sec RI)

    Caveman x 2

    Static Stretched


    Not bad bench! Felt good and now the question of going up slightly is asked..

    I lowered the RIs with the DBs cuz well, I am cutting, duh. Lowering RIs will increase intensity of a different pillar and keep my metabolic rate elevated.

    OHs were a bit tough. Not sure how I felt about them, so I shouldnt go up.

    I wanted to do close grip bench, but its MONDAY. GOTTA DO BENCH ON MONDAYS. Christ. I just did some diamond push ups with the active rests in the cavemen.

  7. #112
    I am Rollo Tomassee..
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    Warm ups..
    Hip Mobility

    Squats
    135lbs for 2 sets, 5 reps
    225lbs for 2 sets, 5 reps
    245lbs for 3 reps
    275lbs for 1 rep
    295lbs for 1 rep
    325lbs for 5 sets, 1 rep (45 sec RI)

    Marching DB Lunges
    65lb DBs for 8 sets, 3 steps (30 sec RI)

    Calf Press
    250lbs for 4 sets, 6 reps (20 sec RI)

    Rope Crunches

    Static Stretched


    Twas late, so fuck it. I went up a tad, but I only did 5 reps. Who cares. I rule.

    The lunges were fucking hard, but since it was after 9, I had space to do them! I really liked the 8x3 scheme with this! Yes, its 6 total steps for each set.

    Not enough energy for anything else.

  8. #113
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    Nice lunging and squatting. I lose my balance so easily lunging.

  9. #114
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    Unilateral DB Rows
    65lb DBs for 2 sets, 5 reps
    75lb DBs for 5 reps
    90lb DBs for 5 reps
    110lb DBs for 5 sets, 5 reps (45 sec RI)

    T- bar Row
    2 plates for 5 reps
    4 plates for 3 reps
    5 plates for 8 sets, 3 reps (45 sec RI)

    Chin Ups
    BW for 5 sets, 6 reps (30 sec RI)

    Cable Rope Hammer Curls
    100lbs for 4 sets, 6 reps (30 sec RI)

    Static


    DBs were pretty tough. I would stay I am sticking with it but the gym is unavailable for a while. This is one of the drawbacks of working out at school. UCF doesnt pull this shit though.

    T-bars rest were a little up this time. I wasnt kind of tired.

    Chins, christ, can I remember what volume to do? Hah, its still 30 reps though.

  10. #115
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    Quote Originally Posted by MCx2 View Post
    Nice lunging and squatting. I lose my balance so easily lunging.
    do you use the Db's as counter weights? that helps me.

  11. #116
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    Gyms closed but Ive been splitting workouts cuz Im a soldja, thought I toldja.


    Warm ups..
    Dips

    3 point push ups
    20 reps

    Clap Push ups
    3 sets, 6 reps

    Push Ups
    3 sets, 12 reps

    Neutral Grip Pullups
    30 or bust (6 sets?)

    Planks
    3 sets, 20 sec.


    Later on..



    Sprint up 32 steps
    3 sets, 8 sec, 7 sec, 7 sec

    Crab Walk
    2 sets, 32 steps (1 up, 1 down)

    Lunges
    Lots of RPs for up 90+ steps

    Sprints up ramp
    3 sets, 10 sec, 9 sec, 8 sec

    Static Stretched


    Motherfucker was today hard. Not much to comment on since its hard to compare. If I get better at these sprints, Ill add more steps. Typically, people run up and down the steps while jogging the parallels. Thats fine and its tough, but I dont want to burn up muscle, so I use 1 staircase to do everything. Only way to time myself properly.


  12. #117
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    Solid workout

  13. #118
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    Quote Originally Posted by AKIRA View Post


    Warm ups..


    Later on..

    Best workout ever.

  14. #119
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    Knew Id get some praise up in this bitch from these bitches.

  15. #120
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    90 lunges or bust
    4-5 sets

    Sprints up Ramp
    5 sets, ~10 sec

    Crab Walk ~ss~ Push Ups
    16 bleachers, then turned around, 3 RPs

    32 Lunges

    Planks
    2 sets, 20 sec.


    Later on..



    Id just like to point out the bottoms on this girl. These are hot and guess what, theyre not "in." Ya know whats in? The parallel waist band. In this gif, that waist band or whatever, is like Pac Man. It MAKES a curve. Thats nice. Not that 1970s shit that is "in."

    Anyway, I went to the stadium at the last minute. No water, no carbs, no caffeine. I took it easy, but I noticed it wasnt as hard. Granted I didnt go gung ho, but I was still winded. Fucking everyone was out there.

    Lunged all the way to the top like a baller. Then immediately tried sprinting. Ouch. Shin splints. Then I did a hybrid of the crab walk. Basically, I am in a push up position parallel with the bleachers, so my right side is one step above my left side. Well, I did a push up, then crab walked up one bleacher and pushed up again. I did this for 16 steps then turned around so my left side was one step up instead. I didnt go back down as I was fucking dying after I turned around. When I was done, I threw in some extra lunges and planks. Not much pussy out there today.


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