Lets see what this muscle can do..

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  1. #1426
    I am Rollo Tomassee..
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    Romanian deads
    275lbs for 8x3 (30 sec)

    Sumo deads
    225lbs for 5x3
    ~ss~
    Kb swings
    20kg kb for 5x5 (30 sec)

    Clamshells
    Bands


    Ok today i noticed that doing less so that i can go to the gym more often is a bitch sometimes, like today. I wanted to do more dammit!

  2. #1427
    I am Rollo Tomassee..
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    Weighted staggered pullups
    55lbs for 8x3 (30 sec; last 2 sets had 45 sec)

    Weighted neutral chins
    35lbs for 5x5 (45 sec)

    Push press
    95lbs for 5 or 6x5 in the fucking sun (30 sec)

    Elbow and clamshell shit

    Stretched


    Used straps a lot. Again, had energy left but left before i used it. And...well, i really focused on the workouts so i feel it, but im not destroyed. So..it works.

  3. #1428
    I am Rollo Tomassee..
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    Reverse db lunges
    65lb dbs fir 5x5

    Kettlebells

    Clamshells
    Bands


    Taking it easy on the knee and got destroyed.

  4. #1429
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    “Sân M? ?ình n? tung, tôi c?i ph?ng chi?c áo ?ang m?c r?i ch?y ?iên cu?ng ra ???ng biên, trong kho?nh kh?c h?nh phúc nh?t trên ??i”.

    Cách ?ây h?n 10 n?m, v?o bu?i t?i 28/12/2008, ng??i hâm m? c? n??c Vi?t Nam v? òa v?i b?n th?ng ghi v?o phút bù gi? th? 4 c?a ti?n ??o Lê Công Vinh trong tr??n chung k?t l??t v? AFF Cup gi?a ??i tuy?n Vi?t Nam v? ??i tuy?n Thái Lan. B?n th?ng “v?ng” n?y ?ã giúp ??i tuy?n Vi?t Nam l?n ??u gi?nh ch?c vô ??ch m?t gi?i ??u t?m khu v?c.


    Tr??c ?ó, trong tr??n chung k?t l??t ?i di?n ra trên sân v??n ??ng Rajamangala, th? ?ô Bangkok, Thái Lan ng?y 24/12/2008, ??i tuy?n Vi?t Nam ?ã gây b?t ng? khi h? g?c ??i ch? nh? v?i t? s? 2-1. ??i tuy?n Vi?t Nam d?n tr??c 2 b?n trong hi?p 1, do công c?a V? Phong v? Công Vinh. ??i b?n g? l?i m?t b?n ? hi?p 2, do công c?a Ronnachai.

    Ti?n ??o Lê Công Vinh k? r?t chi ti?t nh?ng di?n bi?n c?a tr??n ??u n?y trong cu?n t? truy?n Phút 89 c?a anh (tác gi? Tr?n Minh ch?p bút, Ph??ng Nam Book v? NXB Th? gi?i phát h?nh).

  5. #1430
    I am Rollo Tomassee..
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    Bench max 340lbs

    HIIT x 8 sprints on cycle.

    Working around a tight muscle and doing what i can.

  6. #1431
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    I just started coming over here again. Nice log, I'll be following along
    The Growth Clinic - We Build Better Bodies!
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  7. #1432
    I am Rollo Tomassee..
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    2 a day!

    Sumo Deads
    225lbs for 6x3 (30 sec RI)

    SLDLs
    135lbs for 5x5 (30 sec)

    Annnnnd were done? Guess so. Next workout in a couple hours.
    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. #1433
    I am Rollo Tomassee..
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    8 sprints totaling over 18min

    Reverse hypers bw 3x12
    Clamshells
    Elbow

    Did some rehab shit and didnt really work.

  9. #1434
    I am Rollo Tomassee..
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    Standing oh bb press
    185lbs for 3x3

    Same thing
    135lbs for 5x5 (30 sec)

    Weighted neutral chins
    25lbs for 5x5 (30 sec)

    Kettlebells
    Clamshells
    Elbow


    Did my other 2 a day and wow, was it great. Im eating all the calories now.

  10. #1435
    I am Rollo Tomassee..
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    Belt squats, narrow stance
    4 plates on each side for 3x5(30 sec)

    Belt squats, wide, Eccentric
    2 plates on each side for 5x5 (45 sec)

    Reverse db lunges
    25lb dbs for 3x10 (1 min +)

    Leg extensions? Nope.

    Clamshells

    Tanning
    Sauna now


    So 4 plates and it didnt hurt. Opted to do wide and no worse. Seems my knee does t like normal stances?

  11. #1436
    I am Rollo Tomassee..
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    Pendlay rows
    175lbs for 5x5 (30-45 sec)

    Spider row
    3 plates for 4x6 (1 min)

    Alternately flat db press
    90lb dbs for 3x8 (30 sec)

    Ran out of time! Presses shoukdve been 4 or 5 sets. I was fucking winded today.

  12. #1437
    I am Rollo Tomassee..
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    Romanian deads
    295lbs for 5x5 (< 90 sec)

    Ground based squat
    65lb dbs for 3x5
    ~ss~
    Unilateral kb swings
    45lb kb for 3x5 (30 sec)

    Bilateral kb swings
    60lb kb for 5x3
    ~ss~
    Single legged rdls
    12kg kb for 5x3 (30 sec)

    Sauna 20 min, stretched in there


    Glad to see a bigger number for rdls. Havent gone heavy in a long time and it winded me, but that maybe the 1MR.

  13. #1438
    I am Rollo Tomassee..
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    Wide pullups
    BW for 5x5 (30 sec)

    Neutral chins
    BW for 5x5 (30 sec)

    Push press
    145lbs for 6x3 (~1 min)

    DB curl into DB OH Press
    30lb dbs for 4x8 (30 sec)

    Stretched

  14. #1439
    I am Rollo Tomassee..
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    Bulgarian db squats
    60lb dbs for 5x5 (1 min+)

    Reverse static lunges
    85lb bar for 4x8 (45 sec)

    Goblet kb squats
    60lbs x3
    45lbs x3
    35lbs x3
    45lbs x3
    60lbs x3
    Then another set after 45 sec

    Stretched
    Sauna 15 min
    Taping


    Jesus fucking christ, i hate bulgarians! Theyre like shoulder raises, they do nothing but burn! However today, my forearms burned. I was winded too. Happens when i do unilateral shit that I'm not used to...

    I have incorporated some taping of my knee. Knee gets too sweaty though but right now it's holding up.

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