Lets see what this muscle can do..

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  1. #1486
    I am Rollo Tomassee..
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    Pendlay rows
    225lbs 8x3 30-45 sec

    Flat alternating db press
    100lb dbs 8x3 30-45 sec

    Dead rows
    85lb db 5x5 45 sec

    Skullcrushers
    55lb dbs 5x5 45 sec

    Stretched


    Focused on explosions today and when they started to slow down, i did 45 sec. Threw in HARD skulls cuz my ass is always doing curls.

  2. #1487
    I am Rollo Tomassee..
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    Squats
    225lbs 4x6 1 min

    Leg press
    5 plates on each side 4x8 1 min

    Leg extensions
    2 plates 2x12 30 s3c

    Stretched


    Adding in some reps is all. Nothing to brag about and leg extensions sucked.

    This is at ghf.

  3. #1488
    I am Rollo Tomassee..
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    Flat DB Press
    125lb DBs for 5x5 (1 min)

    Incline Alternating DB Press
    75lb Dbs for 5x5 1 min

    T bar Row
    4 plates + 25lbs for 5x5 1 min - full

    Seated Row
    160lbs for 4x8 45 sec

    Dips
    35lbs for 2x12 45 sec

    Preacher curls
    25lbs on each side for 2x12 45 sec

    4 sprints
    stretched


    Great day. Definitely trained like a mac truck. That may had been the heaviest ive done Tbars. Felt like a snap.
    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. #1489
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    TripleOvertime's Avatar


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    Impressive tbar rows for sure.
    Monster labs representative

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    First time buyer of monster labs? Contact me for a significant discount on your first order!
    Mymonsterlabs.com

  5. #1490
    I am Rollo Tomassee..
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    Sumo deads
    245lbs for 8x3

    Romanian db deads
    100lb dbs for 5x5

    Both were 30 sec

    Kettlebell circuit with 45 sec

    Stretched


    Typical Ferrari day.

  6. #1491
    I am Rollo Tomassee..
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    Not hung over on a Sunday, whaaaa?

    Weighted wide pullups
    45lbs for 5x5 75 sec

    Weighted chins
    25lbs for 5x6 1 min

    Seated (no back support) oh db press
    65lb dbs for 4x8 1 min

    Cable rope pressdowns 4x8
    Cable rope curls 4x8

    Stretched piriformis


    Feel great today. Really nice to wake up fresh. That said, my pulls have weakened. Plus, i never do seated oh press, much less without back support. It surprised me how hard 65lb dbs got.

  7. #1492
    I am Rollo Tomassee..
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    Regular squats
    275lbs for 5x5. 75 sec

    Narrow squats
    225lbs for 5x5 30+ sec

    Goblet db squats
    60lb db for 3x10 30 sec

    Stretched like a motherfucker


    Piriformis or back did not like today. Still, nothing popped or anything scary. Just mindful.

  8. #1493
    I am Rollo Tomassee..
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    Db rows
    120lb dbs for 5x5 1 min

    Yates row
    225lbs for 2x6 (shit form)
    205lbs for 2x6 1 min

    Flat alternating db press
    95lb dbs for 4x6 45 sec

    Db skullcrushers
    50lb dbs for 3x8 45 sec

    Reverse cable curl
    55lbs for 3x10. 30 sec

    Stretched piri


    Ok so this is on an 18 hour fast! And damn, it didn't really affect anything besides the Yates, but that shit takes practice. This was the 2nd time i felt something in my right gut, similar to a hernia, but thats the repaired side.

  9. #1494
    I am Rollo Tomassee..
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    Snatch grip deads
    185lbs for 4x6

    Kettlebells
    Core

    SMR
    Theracane
    Stretched


    I slept very badly last night, but i made monday my bitch.
    Ive never done snatch grip, hence the light weight. I wanted to do rdls after, but i thought id feel better about my workout if i spammed a lot of kb swings, snatches, and deads.

    I was right.

  10. #1495
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    Quote Originally Posted by TripleOvertime View Post
    Impressive tbar rows for sure.
    Thanks. BTW, i see your posts and whomever else posting in here, I just cant quote-reply on my phone. Been that way for YEARS. Only on desktop.
    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. #1496
    I am Rollo Tomassee..
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    Kinda maxed out on Standing OH BB Press
    180lbs for 3x3 Full recovery

    Weighted wide pullups
    80lbs for 3x3 Full recovery

    Narrow Standing OH BB Press
    145lbs for 5x5 30-45 sec

    Weighted chins
    45lbs for 10x3 30-45

    Preacher DB Curl
    35lb DB for 4x6 45 sec

    Zottman Curl
    20lb DBs for 4x6 30 sec

    Stretched piriformis


    I blended a bit of MAC TRUCK and FERRARI today. I didnt want to do a 1RM, but I sure did a lot of warm ups to the end weight to get there. 180lbs felt shaky, so I decided that would be my weight. The 80lb pullups was too heavy as my range of motion suffered. This has been weakened and theres only 1 way to remedy it.
    The rest was metabolic. Total workout was almost 2 hours today, which I never do.
    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. #1497
    I am Rollo Tomassee..
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    Squats
    275lbs for 8x3 30 sec

    Marching weighted bar lunges
    85lb bar for 4x8 30 sec

    Goblet db squats
    80lb db for 3x10

    Cycle for 20 min

    Stretched


    Love this. Felt fat this morning and look what it makes me do. Awesome.

  13. #1498
    I am Rollo Tomassee..
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    Bench
    285lbs for 5x3 30 sec
    275lbs for 3x3 45 sec

    Flat db press
    110lb dbs for 5x5 (45 sec; failed after 3, last set)

    Standing oh db press
    55lb dbs for 4x8 (45 sec; failed somewhere)


    Decent day. Some failures. Wanted to keep it at 30 sec, but just couldnt. No, o did not stretch.

  14. #1499
    I am Rollo Tomassee..
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    Trap bar deads
    295lbs? 3x3. Full rec

    Snatch grip deads
    225lbs for 5x5 30-45 sec

    Romanian db deads
    85lb dbs for 4x8. 30 sec

    Stretched


    The shit gym finally got a trap bar! That said, i have no clue how much it weighs. Its larger than a typical one.

  15. #1500
    I am Rollo Tomassee..
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    Wide pullups
    45lbs for 5x5 <75 sec

    T bars
    4 plates for 5x5 60 sec

    HS bilateral rows
    2 plates on each side for 3x10 30sec

    Preacher curls, alternating close and wide grip
    25lbs on each side for 8, 8, 7, 4! 30sec

    Stretched

    Ok, ive not drank on 3 fucking days and have eaten rather properly and ive lost strength with the pullups. Yes, today is Pull and ive not done JUST a pull push sequence in a while, but this was the first exercise. I shoulda been fresh enough, but i had to use straps for some lousy form.
    I also noted my strength limitations on the preacher curls. Damn, i used to be amazing at this and now? Welllllll i never EVER did 30 sec and never after a pull day..

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