Lets see what this muscle can do..

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  1. #1741
    I am Rollo Tomassee..
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    Romanian DB Deads
    85lb DBs for 5x5 (30-45 sec; first 2 sets unstrapped)

    Kettlebells
    Mobility
    Sprints at stadium x 10

    Bands


    Rehabbing the knee makes for silly entries. I did record the KB movement on my IG. Check it or wreck it.

  2. #1742
    I am Rollo Tomassee..
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    Db row
    110lb dbs for 5x5 (1 min; last 3 sets were strapped)

    Spider row
    2 plates + 25lbs for 4x8 (45 sec; strapped on last 2 sets)

    Unilateral flat db press
    95lb db for 5x5 (45 sec)

    Flat db press
    85lb dbs for 4x8 (30.sec)

    Reverse curls
    45lbs for 3x10 (30sec)

    Dead hangs

    10 sprints
    Flexbar



    Flipped it do i can do heavier pulls this time. My elbow held up!
    Not much else to say other than the unilateral press was crazy. Doing 1 db on a bench invokes a lot of core!

    Ok so 10 sprints again. Last time i did them without the bag, it took just until 20 min. Today was over 12 min.

  3. #1743
    I am Rollo Tomassee..
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    Physical therapy shit

    Eccentric Leg Press
    3 plates on each side.....nope
    2 plates on each side for 5x5 (30 sec; last set was 10 reps; legs were placed high and narrow)

    Bulagarian DB Squats
    30lb dbs for 4x8 (30+ sec)

    Small Step ups
    75lb bar for 4x10 (30 sec)

    Leg Extensions
    60lbs on each leg, they were eccentrics and they hurt

    BW Cossox squats

    Bands


    Ok, well, today was ...different. I was dying at the bulgarians and the extensions, but the rest was easy. Pain was present during the leg press the whole time. Tried to not go as deep, but the shit was so easy. I did what I could to avoid pain.

  4. #1744
    I am Rollo Tomassee..
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    Weighted chins
    45lbs for 5x5 (<1 min; strapped)

    Wide Latpulldowns
    175lbs for 4x8 (<60 sec)

    Standing OH DB press
    65lb dbs for 4x6 (45 sec)


    Found out my dad died. Nothing else to speak of.

  5. #1745
    I am Rollo Tomassee..
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    I forgot to put in my last workout?

    Ok, I think i did..
    Romanian DB Deads
    95lb DBs for 5x5 (1 min)

    Single Legged RDLs
    35lb dbs for 4x6

    Reverse Hypers coupled with KB Swings

  6. #1746
    I am Rollo Tomassee..
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    Incline bb press
    255lbs for 6x3 (<60 sec)

    Flat db press
    85lb dbs for 4x8 (45 sec)

    Unilateral hs row
    3 plates + 25lbs on each side for 6x3 (<60 sec; strapped)

    Bilateral hs row
    2 plates on each side for 4x8 (45 sec)

    1 kettlebell circuit


    Didnt stretch but gonna get a haircut.
    First time ive done incline bb press and i think this was a PB. PB, yeah thats right, i like personal best over personal recors.

  7. #1747
    I am Rollo Tomassee..
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    Just did 9 sprints. Took 10:30. That was with the bag that is on its last legs.

  8. #1748
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    Bulgarian db squats
    45lb dbs for 4x6 (all workouts are less than a min rest)

    Step ups
    95lb bar for 4x8

    Leg press
    2 plates on each side for 4x10

    2 kettlebells

    Some stretches



    No knee pain, thank god, but more dad shit.

  9. #1749
    I am Rollo Tomassee..
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    Weighted chins
    35lbs = 15lb bag for 5x5 (1 min; strapped)

    Pullups
    15lb bag for 5, 3, 3, 3 (30 sec)
    Same thing
    BW for 3,3,3,3,3 (30 sec; some strapped)


    Standing OH DB press
    60lb dbs for 4x8 (60 sec)


    A kettlebell circuit that I sucked doing.


    Skipping the stadium since I feel sore. Ive been getting injured here and there for years now. Getting older, yadda yadda, but Ive also reduced my protein for years like a mother fucker. So, I am home right now eating a ~50g protein smoothie.
    The workout! Oh yeah..
    Ok the chins were damn good. I tried to maintain full ROM and that bag maybe 14lbs, I dont know. When I did the pullups, they are pronated grip and they are not that wide. Elbows started to hurt and I wont call this a failure yet because of the heavy chins I did beforehand.
    The presses were tiring and there was only 1 exercise because my deltoids are sore from 2 days ago...the incline benching. I had planned on doing some shoulder pressing KB movements but this new 1 I tried really fucked with me. I was dying. I did some 30lb db curls in between and my arms were fucked.

  10. #1750
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    Conventional Deads
    225lbs for 8x3 (45 sec)

    Romaniand DB Deads
    85lb DBs for 5x5 (45 sec)

    2 Kettlebell circuits

    Bands


    Ok, I did conventional and though I felt a twinge on 1 rep, I never failed or got hurt. I am very happy. However, I am still humbled, hence the lowered romanians and skipping the stadium.

  11. #1751
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    Standing OH BB Press
    135lbs for 3x8 (1 min)

    Latpulldowns
    180lbs for 3x8 (1 min)

    Chins
    BW for 4x8 (1 min; strapped? RPed?!)

    Seated Unsupprted OH DB Press
    55lb DBs for 4x8 (1 min)

    Dead Hangs

    Sprints x 10
    Situps 3x10


    Xanax hangovers are real. I was fucking bad today, real bad. Loss of strength, loss of endurance, etc. Luckily, its burnt out.

  12. #1752
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    Marching DB Lunge w/15lb bag
    50lb DBs for 5x5 (1 min; strapped)

    Bulgarian Squat
    45lb DBs for 4x6 (1 min; strapped)

    Step Ups
    105lb bar for 4x8 (1 min)

    1 kettlebell circuit that was too hard

    Flexbar


    Almost zero sleep last night. I was thinking about an 8am appointment that was supposed to dictate a surgery scheduling, depending on the results. That said, today wasnt that bad and NO KNEE PAIN. That is a big win. Nothing, boys and girls, and I increased or kept the intensity from last time. My grip, however, is abysmal, which is why i did the flexbar. Skipped stretching because I was so fucking destroyed during the kettlebell workout. I lowered the weight and I was still fucked. Obviously, this is where that lack of sleep affected me.

  13. #1753
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    Floor Press
    120lb DB for 5x5 (~75 sec)

    DB Row
    100lb DB for 4x6 (45 sec; strapped)

    Weighted Dip
    1 plate for 4x8 (45 sec)

    Spider Row, pronated
    2 plates for 4x8 (45 sec)

    1 kettlebell movement
    22 min on cycle


    Rough start of the day and it didnt matter cuz here I was, getting a good workout in regardless.
    The kettlebells are getting harder or im getting slower. I added more rests and still I was winded like a motherfucker. I did the cycle cuz I wanted to spend some more time in the gym today and it was raining. That said, I had anxiety during the cycle....why?

  14. #1754
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    test the signature..

  15. #1755
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    Just catching back up in here. Sorry about your dad Akira.

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