Lets see what this muscle can do..

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  1. #1666
    I am Rollo Tomassee..
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    Trap bar deads (bar is 55lbs)
    305lbs for 5x5 (90 sec-full)

    Reverse stationary db lunges
    40lb dbs for 3x8 (75-90 sec)

    Kettlebell circuit
    Eccentric db curls

    Glad to know that bar is 10lbs heavier cuz I was fucking WINDED today! Seriously, my god, its 5x5 with full rests and i needed them!
    Gym got some new kbs that I wanted to break in and I was thinking, how the fuck am i gonna do that..
    I did a kb circuit that was lunge and get up heavy, but it was my shoulders that kept burning so much. With 1 min rest, that 1 kb circuit took almost 20 min.

  2. #1667
    I am Rollo Tomassee..
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    Bench
    305lbs for 5x3 (60-75 sec)

    Flat db press
    95lb dbs for 4x8 (1 min)

    Rope cable pushdowns
    155lbs for 4x8 (30-45 sec)

    Straight bar cable pressdowns
    125lbs for 2x10 (30 sec)

    Facepulls
    115lbs for 4x10 (30 sec)

    Eccentric curls


    Great press day. I did more isolations than normal because, though I wanted to do close grip bench, my wrist is a bit sore, so i replaced it. Pulls are minimized. Why?

    Oh nothing ,just that I reinjured my left elbow again yesterday. That said, today im getting a free rehab consultation.

  3. #1668
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    Deads
    335lbs for 6 singles

    Sumo deads
    275lbs for 8x3 (30-60 sec)

    Stretched


    Lotta warm ups until those singles. No sense reporting them, just glad nothing snapped today.

  4. #1669
    I am Rollo Tomassee..
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    Standing oh bb press
    155lbs for 5x5 (1 min)

    Same thing, but wider grip
    140lbs for 4x6 (45 sec; gave up after 4th last rep)

    Seated oh db press
    45lb dbs for 4x8 (45 sec)

    Cable pressdowns
    85lbs? for 5x8 (30 sec)

    Cycle now


    No pulls of any kind and god damn does it make shit boring.
    Had some oddball neck pain coming in and out of the pressdowns. Obviously, i was slouching into the weight, which i corrected each time it surfaced.
    Still, not a bad day.

  5. #1670
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    All 30 sec or less

    Squats
    225lbs for 7x3

    Marching db lunges
    35lb dbs for 2x10

    Theracane

    Goblet KB squats
    53lb kb for 4x10

    Theracane


    Ahhh. Wonderful. Sooooo i was majorly rushed today and on the 6th set of 10, i went up too fast, and i suppose the bounce gave me a twinge in my left back near my hip. Piriformis has returned.
    Motherfucking fucker.

  6. #1671
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    Tried to do db presses today, but warming up with 65lb dbs was all i did. Back is still tight not a day later.

    Theracane

    Bench
    275lbs for 5x5 (90 sec)

    Decline bench
    225lbs for 4x8 (45 sec)

    Incline bench
    135lbs for 4x8 (30 sec)

    Theracane
    Bands


    Incline was super light and i believe that i couldve done a bit more. I wanted to do more reps, as in 4x10. And now, god dammit, maybe i did 5x8?
    Anyway, the theracane is fantastic for the lower back knot. No sciatica, thank god, just shit stiffness.

  7. #1672
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    Shock day???

    Standing oh bb press 1 and a half reps
    135lbs for 5x5 (1 min; failures)

    Pre exhaust
    Scaptions
    20lb dbs for 5 reps
    Then..
    Seated oh db press
    40lb dbs for 5 reps, 4 sets (30 sec)

    The road to 20..
    Seated oh db press
    35lb dbs for 3 sets (30 sec)

    Drop set
    Lat pulldowns
    130, 120, 110, 100 for 10 each
    Same thing but none over 6 reps

    Cycle now


    Gonna do my theracane in a bit. Im....fatiguing on the cycle. The resistance is 1! Im never this weak. Cycle must be screwed.
    Anyway, yeah, twas a shock day. Lots of failures, lots of reps. Can you believe the GOOD gym doesnt have a shoulder press machine?!
    First pulls in a while too. I was fine in the first drop set, but on the 2nd, i kept lowering the resistance whenever i f3pt elbow pain.

  8. #1673
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    Another shock day and back to rehabbing the elbow. And now my back!

    Theracane

    1 and a half reps
    Flat db press
    85lb dbs for 4x6 (30 sec; only did 5 on last 1 or 2 sets)

    Alternating constant elbow flex or extended
    Flat db press
    75lb dbs for 2 sets extended, 8 reps
    Same thing for 2 sets flexed, 8 reps (30 sec)

    Drop set
    Chest press machine with 1 45 and 2 25s on each side
    1st set got 10 reps each
    2nd got 10, 8, 8
    3rd got 8, 8, 10 (full recovery)

    Eccentric face pulls
    95lbs for 3x10 (30 sec)

    Eccentric hammer curls 10-12lb db
    Some wrist shit
    Theracane
    Bands


    Ok, so i was nervous about setting up the dbs due to this knot in my back. No sciatica when i raise my legs and that theracane hits it perfectly. I can also stretch into normal rom, painfully, but seems like its just a muscle.
    Anyway, today was fucking crazy. Despite my back pain being annoying, this shit was hard as fuck!
    Everything seems self explanatory, even tho i kinda cant remember the drop set rep failures, i should speak on the 2nd exercise.
    Basically, i began each set with 2 dbs, one stayed near my chest while the other performed 8 reps and when that 1 was done, it stayed flexed on my chest while the other did 8. Alternatively, the next set began with 1 rep of extension, so a regularl rep, but 1 arm remained in the extended position until the other one finished its 8 reps ,then they switched roles.

  9. #1674
    I am Rollo Tomassee..
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    Just logging in that i did 2 exercises of jammer stations.

    Did some overhead db presses with 35lb dbs coupled with the jammers and gladiator getups. Shoulders are wiped and my back is aching.

    This is an unfamiliar ache. Normally, if i had sciatica, id sit with my legs dangling, extend a leg, and if i had pain in my lower back, that means ive got my disc issue flaring up. I can also perform that test when doing....fuck, i cant remember, OH, hip mobility movements. I hold onto something and swing my leg backward and forward. Forward is sciatic, but this time...this time gentlemen, its when my leg swings backward. So..when i walk and i step forward, no pain, completely normal. But i better extend it again quickly because when that step becomes the back leg, pain.

  10. #1675
    I am Rollo Tomassee..
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    Here, let me type this while in the ER...

    Bench
    275lbs for 8x3 (30 sec; last 2 sets are 45 sec)

    Flat db press
    90lb dbs for 5x5 (30 sec)

    Supinated, cable row
    135lbs for 8x6 (30 sec)

    Then came the theracane... and some stretching...then i changed clothes, walked to my motorcycle, and in less than 30 sec, i was in major pain.

    I was in tears. A nice patron drove me to the er. And ive spent over 3 hours here this far. I couldnt sit at all. Standing and walking is a battle.

    When i had to be evaluated, they had me sit, i grew in pain, felt nauseous, went to puke, and after 2 gags, i was in the worst pain. I laid down on a fucking hospital floor, screaming.

    I am now zofran, percocet, valium, and 1 dopamine shot in and i feel better. I can sit, but it hurts still.

    I turn 40 in 4 days. First "muscle spasm."

  11. #1676
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    No, wait, i did 280lbs

  12. #1677
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    Bench press

    225lbs for 4x8 (30-45 sec rest; slight pain in low back and down to the knee, at 1st when laying down and getting up, during the later sets, i eased into position and that eliminated the pain)


    Unilateral dumbbell floor press

    80lb db for 5x6 (30 sec rest; NO pain whatsoever.?* I rolled the db to the space on the floor, never picking it up)


    Seated cable, supinated row

    130lbs for 4x10 (30 sec rest; setting up to do the 1st rep of every set had pain. No elbow pain)


    Same thing, but neutral grips

    105lbs for 2x12 (30 sec rest; same thing, id grab the handles, sit up straight, pull the cable to a suitable length to pull and, yep, pain, down the legs to just below knee. Pain in left elbow became present)


    Standing Rope cable Face pulls, pronated grips

    120lbs for 3x12 (30 sec rest; NO PAIN at all, including elbow)


    Eccentric hammer db curls

    12lb db for 4x10, 5 sec negatives (just noting this for consistency)?*


    These are 3 supserseted movements that had a small 20-30 rest after the 3rd movement.?*


    Bodyweight squats (no pain)

    4x12

    Banded clamshells (no pain)

    4x12

    Bilateral floor bridges (slight pain)

    4x12

  13. #1678
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    Phys therapy

    Unilateral floor press
    110lb db for 5x5 (1 min)

    Same thing
    90lb db for 4x6 (30 sec)

    Unilateral pronated HS row
    2 plates on each side for 5x5 (30 sec ;2-3 negs)

    Cable facepulls
    130lbs for 2x12 (30 sec)

    Eccentric db curls

    Eliptical 15 min

    Just doing what i can.

  14. #1679
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    Damn dude. Still in pain? How are you feeling?

  15. #1680
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    It's disc related so it will be a long time.

    It's 2 weeks today.

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