Lets see what this muscle can do..

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  1. #1366
    I am Rollo Tomassee..
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    No time? Supersets with 30 sec rest it is..

    Bench
    245lbs fir 6x3
    ~ss~
    Clap pushups 6x3

    HS Row
    2 plates + 25lbs for 6x3
    ~ss~
    Bent over weighted bb row
    80lbs for 6x3

    Narrow grip, speed bench
    185lbs fir 5x5
    ~ss~
    Same bar row
    80lbs for 5x5

    Theracane


    Not much to say other than the strength sucked. Thr bent over rows though were way too easy.

  2. #1367
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    Conventional deads
    275lbs for 3x3

    Romanian deads
    275lbs for 5x3
    ~ss~
    Kb swing
    24kg for 5x3

    Single legged rdls
    25lb db for 4x6

    Reverse hyper
    BW for 3x10

    Elbow
    Theracane
    Stretched


    Ugh, so happy i had no problems. In fact, i did have some stiffness in the same spot as last time. Not today satan!

    I didnt press my luck. But i did do full rests on the heavies and 30 sec on the easy stuff.

  3. #1368
    I am Rollo Tomassee..
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    Weighted staggered chins
    70lbs for 5x3 (30-45 sec)

    Standing oh bb press
    170lbs for 5x3 (45 sec)

    Weighted chins
    25lbs for 5x5
    ~ss~
    Push press
    95lbs for 5x5 (45 sec)

    Some oddball curls
    Oddball elbow

    Stretched


    This staggered grip works for heavier lifts but im crooked. The oh presses were just right and here i thought theyd be too light fir the volume.
    The superset was to promote explosiveness, a sweat, and jesus this push press is still a bitch. I did the chins and i did that to give my left arm some work. It does not like supination, so i did light weight curls. They sucked.

  4. #1369
    I am Rollo Tomassee..
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    Heavy db lunges
    90lb dbs for 3x3

    Not so heavy db lunges
    60lb dbs for 5x3

    Leg press
    4 plates on each side for 5x5 (30 sec)

    Elbow
    Stretched


    Token has expired. Thanks IM. Ok leg press hurt on left knee. Did low volume to avoid DOMS.

  5. #1370
    I am Rollo Tomassee..
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    Flat DB Press
    120lb DBs for 5x3

    Flat DB Press, Explosive
    90lb DBs for 5x5

    T-bar Row
    4 plates for 5x3

    Barbell Row, explosive
    205lbs for 5x5

    Weighted Dips
    90lbs for 8x3 (30 sec RI)

    Elbow
    Stretched
    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. #1371
    I am Rollo Tomassee..
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    Bench max
    345lbs!

    Flat DB Press
    95lb DBs for 3x5
    ~ss~
    Clap Pushups
    3x5 (45 sec RI)

    HS Row
    3 plates + 25lbs for 5x5 (<1 min RI)

    Elbow


    345lbs is the max and I did it while sick. Low volume today because I was sick.
    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. #1372
    I am Rollo Tomassee..
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    Squats
    295lbs for 5x2

    Brinks Squats
    185lbs for 5x3

    Marching DB Lunges
    60lb DBs for 5x5

    Elbow


    Hungover and still sick. I narrowed my stance and focused on my left knee. Held up well but I noticed I was not going down all the way. The plus side is that I felt strong, despite my ailments.
    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. #1373
    I am Rollo Tomassee..
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    Standing oh bb press
    150lbs for 5x5 (45 sec)

    Weighted staggered chins
    25lbs for 5x5 (45 sec)

    Standing oh db press
    50lb dbs for 5x6 (30 sec)

    Widest latpulldowns
    120lbs for 3x10 (30 sec)

    Elbow
    Sauna


    Opted for more reps today than strength. Getting tired of this elbow shit, but it mayyyy be getting better now.

  9. #1374
    I am Rollo Tomassee..
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    Sumo Deads
    295lbs for 5x3 (1 min)

    Trap Bar Deads
    225lbs for 5x5 (1 min)

    Romanian BB Deads
    225lbs for 4x6 (<1 min)

    Elbow

    Light Stretches


    Dare I say, that today was the first time Ive had fun working out in years? Yeah! I was using the rubberized round plates today and its nice to do deads without the fucking bar wobbling. I did trap bars and I looked up how much these weigh and its supposedly 30lbs? Shit, I was thinking theyd be more than the average 45! Either way, this was challenging! I was burning, rate of force was reduced, what the fuck? Finally, when I did the romanian, the bar was picked up off the floor before every set, so technically, I did 4 conventional reps.
    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. #1375
    I am Rollo Tomassee..
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    Tbar in a corner
    4 plates + 25lbs for 4x6 (1 min)

    Flat db press
    110lb dbs for 4x6 (1 min)

    Seated cable row
    195lbs for 4x8 (1 min; failed)

    Elbow
    No stretches?
    Sauna now


    More volume this time since last week was a max bench. Wanted to do another press but then remembered, dont be sore. And thats when i noticed, i am not sore from yesterday.

  11. #1376
    I am Rollo Tomassee..
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    Belt squats
    4plates on each side for 4x6 (1 min)

    Marching weighted bar lunges
    80lbs for 5x5 (1 min)

    Elbow
    Theracane
    Stretched quads


    HR was up, bit burning going on, some struggling, and my left knee pain is still there. Bah. Lets see if im sore tomorrow.

  12. #1377
    I am Rollo Tomassee..
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    Standing oh bb press
    175lbs for 5x3 (45-60 sec)

    Weighted staggered chins
    70lbs for 5x3 (45 sec)

    Seated db oh press
    90lb dbs for 5x5 (1min)

    Elbow

    Stretched


    Intermittent fasting going on and ive not perfected yet.
    The presses were hard, especially the seated. Cant go that heavy again cuz i was man was i not breathing right. Dizzy and it had little to do with the fast.

  13. #1378
    I am Rollo Tomassee..
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    Bench
    290lbs for 3x3 (1 min)

    T bar Row
    4plates for 5x5 (1 min)

    Flat DB Press
    105lb DBs for 5x5 (45 sec)

    Kettlebells x 2
    Elbow

    Stretched


    Honestly, a great day. Felt strong, but didnt want to press my luck. I did do kettlebells and not really cavemen. Trying to get my wind back.
    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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