Lets see what this muscle can do..

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  1. #1276
    I am Rollo Tomassee..
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    Exta Wide Lat pulldowns
    180lbs for 5x5

    Seated Cable Row
    185lbs for 5x6

    T bar row, supinated
    2 plates + 25lbs for 5x8

    Sprints x 5
    ~ss~
    Kb curls
    26lb kbsx 6

    stretched


    All had 30+ sec ri. Great day, no pain, and good volume. Yes i did t bars underhanded. HS Row was occupied.

    I sprinted then did curls with the KBs that were there. Hard to do them out of breath and i do not know which ones i used but they convert to 26lbs. Yes the lighter ones.

  2. #1277
    I am Rollo Tomassee..
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    Deads
    275lbs for 3x3

    Sumo Deads
    225lbs for 5x5 (1 min ri)

    Romanian db deads
    85lb db for 5x5
    ~ss~
    Ham curl
    2 plates for 5x5 (30 sec ri)

    dragonflags

    stretched


    Heyyyyy, no pain! Shins are bloody, but thats ok. Lets hope this is a taste of things to come.

    I recorded them, along with dragonflags because, well, i was looking at both of my gyms IGs and i noticed something. All these hot girls, they dont have many pics of going out to bars. They look amazing and to me, they are worth all that BS women bring to the table, but these, the elite, arent posing with drinks in their hands.

  3. #1278
    I am Rollo Tomassee..
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    Flat DB Press
    115lb dbs for 4x8 (~75 sec ri)

    Incline db press
    75lb dbs for 4x10 (45 sec ri; last set had 7)

    Weighted Dips
    1 plate for 3x10 (RP after 6)

    Db skullcrushers
    30lb dbs for 3x12 (30 sec ri; failed)


    stretchex


    Not bad of a day for being rather blue.

  4. #1279
    I am Rollo Tomassee..
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    Belt Squats
    5 plates on each side for 4x6 (60-90 sec ri)

    Marching Weighted bar lunges
    80lb bar for 6x6 (full rec)

    Leg extension
    200lbs for 5x8 (30 sec ri)

    2 cavemen
    cycle now


    Great day. Heaviest belt squat yet. I dont typically hold onto the bars but i did on the last 2 reps and yes, it makes a tremendous difference.

  5. #1280
    I am Rollo Tomassee..
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    Extra Wide Lat Pulldowns
    200lbs for 5x6 (1 min ri)

    Cable Seated Row, supinated
    180lbs for 5x8 (~1 min ri )

    Preacher curl
    25lbs on each side for 6x6 (45 sec ri; last set failed after 4)

    Concentration curls
    25lb db for 5x5 (30 sec ri)


    Forgot to stretch!

    Decent back day. Not much to brag about cuz it was dull. What i did discovet that my left bicep/elbow hurts most when in the hammer position. Shit, nothing was neutral grip today.

  6. #1281
    I am Rollo Tomassee..
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    Rack Deads
    335lbs for 3x3

    Romanian Deads
    295lbs for 5x6

    GMs
    135lbs for 5x5

    Kettlebell shit

    lots of stretching.


    Man, What the fuck. I woke up in a great mood. No drinking, great sleep, no soreness, positive attitude, thinking about a bright future, go work out, things going well, then my sister calls when she never calls. Lets just say the workout was fine. Excellent, even.

    My mom is out n about with sisters husbands mom. Its grandparents day and they have the kids. Apparently my mother was having chronic diarrhea, went to the doctor, he took blood or urine, and that was that. She felt well enough to see the kids, but while she was out, the dr called and said shes gotta go to the ER to get fluids cuz her creatine levels indicate her kidneys shut down. That leaves my niece and nephew with their 1 other grandparent. My sister is working and her husband just had seizure surgery. So she called me for help. I am 2+ hours away.

    I am hourly and my built up hours, which was a day or so, was JUST removed as of monday. I confirmed this yesterday. This week, my hours were reduced. Ive already taken my 2 days off AND reduced my already worked hours to have the weekend with the bulk of the remaining. In other words, I dont have enough money. I manage a budget between my life and debt.

    So how serious is this? No one knows until she goes to the ER. Its Friday, which means my sister has the kids anyway, but does that mean my mom is alone in the hospital? Will she stay there? What the fuck can I 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

  7. #1282
    fiendish thingy
    ELITE MEMBER
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    hey buddy, sending positive vibes your way. hope you find a way through this.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #1283
    I am Rollo Tomassee..
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    Bench
    305lbs for 3x3
    275lbs for 3x5
    255lbs for 8
    225lbs for 8, 7, 7

    Db skullcrushers
    35lb db for 4x8

    Stretched


    After a stress weekend, i return to workout and AGAIN sister sends shit news. Mom is now on dialysis.

    Wiped out the rest of my energy.

  9. #1284
    I am Rollo Tomassee..
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    Marching DB Lunges
    60lb DBs for 6x4 (45 sec RI)

    Squats
    245lbs for 5x5 (30-60 sec RI)

    Unilateral Leg Extension
    2 plates for 4x8 (30 sec RI)

    Stretched

    No time for anything else and the squat cages were all taken up, leaving the squats I did today to be flawed. I was a bit fatigued.
    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. #1285
    I am Rollo Tomassee..
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    Extra Wide Pullups
    45lbs for 4x6 (1 min+; failure)

    Chinups
    25lbs for 4x6 (1 min)

    Seated Cable Row
    190lbs for 4x8 (1 min ri; failure)

    Preacher Curl
    25lbs on each side for 5x5 (30 sec ri)

    Cycle for 15 min

    Stretched


    Opted for pullups, stayed away from neutral grip and....some pain. I also lost strength. It was ok day tho.

  11. #1286
    I am Rollo Tomassee..
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    Deads
    285lbs for 3x3

    Sumo Deads
    245lbs for 5x5 (both were 1 minRI)

    Ham Curl, Seated
    1something for 3x10 (30 sec RI)

    Stretched


    Hated working out at this hour, but I bloodied shins for painless movements!
    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. #1287
    I am Rollo Tomassee..
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    Flat Db Press
    110lb dbs for 5x5 (1 min ri)

    Weighted Dips
    2 plates for 4x6 (1 min ri; first set had 5)

    Weighted bar, French Press
    90lb bar for 3x10

    Cable Rope Press downs supersetted with crunches
    120lbs for 3x10 n 3x12 (30 sec ri)

    Stretched


    Nervous about deadlifting the dbs into place having JUST deadlifted last night, but i was fine. The dips were hard but everything else was a snap.

  13. #1288
    I am Rollo Tomassee..
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    Belt Squats
    5 plates on each side for 6x4 (1 min ri)

    Leg Press
    3 plates on each side for 3x10 (30 sec ri)

    Leg extension
    205lbs for 4x8 (30 sec ri)


    That belt squat is hard! Lowered reps, lowered rests, and did not hold on to the bars.
    The other 2 exercises i hope dont fuck up my afternoon.
    Gonna split todays workout and hopefully do caveman/sprints later.

  14. #1289
    I am Rollo Tomassee..
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    HS Row
    4 plates + 25lbs on each side for 8x3 (30 sec RI)

    Supinated T bar Row
    3 plates for 5x5 (30 sec RI)

    Preacher Curls
    35lbs on each side for 6x4 (30 sec RI; failed on last 2 sets)

    Leg Raises
    3x8
    ~ss~
    Cable Curls
    30lbs for 3x10
    ~ss~
    Planks
    3x20 sec (1st 2 planks had leg extended)

    5 Sprints

    Stretched


    Went heavy today so that I could have a good birthday tomorrow. Going to a resort. Alone. My girl got a case of the sniffles and bitched out, but ya know what? Considering she wasnt going to spend a dime, I just saved a shit ton of money. Fuck her, this is MY day.
    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. #1290
    I am Rollo Tomassee..
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    Rack Deads
    355lbs for 3x3

    Romanian DB Deads
    120lb DBs for 5x5

    Ham Curl (normal one)
    120lbs for 4x8 (30 sec RI)

    McKenzie Pressups
    3X10


    Just like last year, deadlifts fell on my day after my birthday. A few days this time, but still, I went in nervous. Now I did not hurt my back like last year, but its hurting. No nerve indicators (just checked again), but im def sore. I wanted to split my workouts today and now, who knows. I am currently bound to my home, waiting for fedex to deliver my S7 replacement phone. Apparently, they have to overnight it instead of just outright switching it out. That creates issues..

    1. Fedex does not have access to the mailboxes, so they either leave the package to possibly get stolen or I have to be home to sign for it.
    2. I had to call off work to do this.
    3. I called Sprint to get this going AT the Sprint store.
    4. I have to pay $200 for a phone that did not live up to its potential +$20 overnight fee.
    5. I did not receive any email confirming this transaction.

    What a day... hopefully it will be fine.
    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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