Lets see what this muscle can do..

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  1. #1
    I am Rollo Tomassee..
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    Lets see what this muscle can do..

    Ok, I got up to 230lbs...10lbs shy away from 240. But I fucked up my back. Now, I have a buldged disk in L5, buuuuuttttt this pain doesnt really feel like sciatica or the sort like when I fucked it up in the early 2000s. It actually felt like I pulled a muscle in my lower back. Either way, I grew some muscle..and some fat, but now that I got the size, lets see what I can manage.

    Ill be doing lower body eventually, but not for now. The mass building may continue on the lower body, but not the top. I think with calories still swarming in, you can get stronger in one spot and bigger in another. Well, were gonna see.

    Push

    Oh! I wont be doing many verticals during this. It may change, but I want a strong bench and strong row. Well see.

    Anyway, Push

    Warm ups..
    KB stuff

    Bench Press
    135lbs for 2 sets, 5 reps
    185lbs for 5 reps
    225lbs for 3 reps
    265lbs for 5 sets, 5 reps (90 sec RI)

    Flat DB Press
    105lb DBs for 3 sets, 8 reps (75 sec RI; last set needed a RP on last 2)

    DB Fly
    30lb DBs for 2 sets, 12 reps (45 sec RI)

    Alternating DB Curls
    20lb DBs for 10 reps
    25lb DBs for 10 reps
    50lb DBs for 4 sets, 10 reps (45 sec RI)

    Caveman

    Static Stretched


    Bench felt kinda tough. Little bit of a struggle and some arching (cheating) towards the end. Ill go up 5lbs. Yes AKIRA, grab the 2.5s.

    Flat DB Press didnt feel hard at first. bare in mind, I had to deadlift 210lbs into position 4 times and guess what, no pain. Ill try this again. I was going to use the 100s, but they were taken.

    Flies were easy, get to 35. Curls were kinda tough. I can go up, afterall, these are just supplemental, so rest pauses will be fine here.
    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
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  2. #2
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    So you just got diagnosed with a protruding disc in L5? What were you doing when that happened?
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #3
    I am Rollo Tomassee..
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    Quote Originally Posted by fufu View Post
    So you just got diagnosed with a protruding disc in L5? What were you doing when that happened?
    Oh I didnt mean Now is as right now, I used Now as a conversation starter like, "bare in mind" or "incidentally." Its been years since my my herniation and Ive gotten some good deads since it, but this does and does not feel like a disk realted injury.

    I KNOW what sciatica feels like, restoring feeling, and strength in my big toe. This felt different. Like...could I had pulled a lower back muscle?

    I fatigued it during some deadlift session at 5am in the K.I.S.S. journal. My lower back felt really sore. A few days later I did pull and on my 2nd set of T-bars (4 plates + 10lbs), as I set it up, I felt a lot of pain. Since then, Ive babied it.

    Today I did 2 cavemans and some ground based squats (conventional deadlifts) and no pain. No burning, no tingling, no numbness, NOTHING.

    When I first bulged my disk, I did not recover a fraction of this quickness.
    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
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  4. #4
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    Sounds like a hardcore LHJO session went wrong.
    Anyways, You got bigger balls than me. I surely wouldn't be pressing all that weight with a bulged disc and please don't call me Shirley. lol
    Everybody wanna be a bodybuilder but dont nobody wanna lift this heavy ass weight. R.C.

  5. #5
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    I'd like to hear your strategy for getting up to 230 pounds. You and I were always pretty close size and strength wise, but damn, I've never gotten past about 220 and that was like 6 years ago before the kids came and sucked the living life out of me.

  6. #6
    I am Rollo Tomassee..
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    Quote Originally Posted by Stewart14 View Post
    I'd like to hear your strategy for getting up to 230 pounds. You and I were always pretty close size and strength wise, but damn, I've never gotten past about 220 and that was like 6 years ago before the kids came and sucked the living life out of me.
    Weight gainers for starters, then I decided to just add an extra scoop of protein in every shake. I never kept up with it though, but I kept up with eating fatty foods, so I gained a gut.

    As far as workouts went, I did a lot of volume. First few weeks I only did negatives as well.
    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
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    Quote Originally Posted by AKIRA View Post
    Weight gainers for starters, then I decided to just add an extra scoop of protein in every shake. I never kept up with it though, but I kept up with eating fatty foods, so I gained a gut.

    As far as workouts went, I did a lot of volume. First few weeks I only did negatives as well.
    That's a good idea to add that extra scoop of protein to everything, I'm sure that will help things add up in a hurry.

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    Quote Originally Posted by Stewart14 View Post
    I'd like to hear your strategy for getting up to 230 pounds.
    Open mouth.
    Insert food.
    Chew and swallow.
    Repeat.

  9. #9
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    Quote Originally Posted by Triple Threat View Post
    Open mouth.
    Insert food.
    Chew and swallow.
    Repeat.
    ok smartass let me clarify....strategy for getting up to 230 without becoming a fatass.

    better?

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    Quote Originally Posted by Triple Threat View Post
    Open mouth.
    Insert food.
    Chew and swallow.
    Repeat.
    works too well for me!!!

  11. #11
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  12. #12
    I am Rollo Tomassee..
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    Pull?

    No warm ups but the T-bars

    (These T bars are the ol' barbell in the corner trick, hoisted with a dual pulldown attachment.)

    T-bars
    1 plate for 10 reps (no pain)
    2 plates for 10 reps (no pain)
    3 plates for 10 reps (no pain)
    4 plates for 5 reps (no pain)
    5 plates for 5 sets, 5 reps ( 90 sec RI)

    Yates Row
    135lbs for 5 reps
    185lbs for 5 reps
    225lbs for 3 sets, 8 reps (60+ sec RI)

    DB Row
    80lb DBs for 2 sets, 12 reps (45 sec RI)

    Skullcrushers
    90lbs + bar for 2 sets, 5 reps
    110lbs + bar for 4 sets, 5 reps (45 sec RI)

    Caveman

    Static Stretched


    Sooooo, I always thought the setup of the T-bars, meaning the stock machines was a bit off. Id prefer a Spider Row, but what can ya do. Anyway, these seemed easy. I can go up but I was being careful. It seems these are majorly easy, so when you see some asshole doing these with a lot of plates, its not as heavy as you think.

    Yates did become a problem. No pain, just started to lose form. Keep this weight.

    DB Rows too.

    Skullcrushers was kinda cool. I never felt failure, but it was not light.
    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

  13. #13
    I am Rollo Tomassee..
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    Pull?

    No warm ups but the T-bars

    (These T bars are the ol' barbell in the corner trick, hoisted with a dual pulldown attachment.)

    T-bars
    1 plate for 10 reps (no pain)
    2 plates for 10 reps (no pain)
    3 plates for 10 reps (no pain)
    4 plates for 5 reps (no pain)
    5 plates for 3 reps
    5 plates + 10lbs for 5 sets, 5 reps (90 sec RI)

    Yates Row
    225lbs for 3 sets, 8 reps (75 sec RI)

    DB Row
    80lb DBs for 2 sets, 12 reps (45 sec RI)

    Skullcrushers
    90lbs + bar for 2 sets, 5 reps
    120lbs + bar for 3 sets, 5 reps (45 sec RI; failed; last set had 3 reps)

    Turkish Getups
    Ground Based Squat ~ss~ Romanian Deads x 2
    Same thing but added Single Legged RDLs

    Static Stretched


    Ok, T-bars were hard, buuuut I was nervous setting them up. Ill go up again.

    Yates on the other hand I suppose went down. I had more RI and Ill bet the fatigue was the same.

    DB Row can go up. Skullcrushers.. not sure why this was so hard.

    I did some getups, then I did some ground based squats (conventional deads), then did romanian with the same weight (18kg then 24kg) for 5 reps each. Just teetering on being able to move freely.
    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

  14. #14
    I am Rollo Tomassee..
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    Pull?

    No warm ups but the T-bars

    (These T bars are the ol' barbell in the corner trick, hoisted with a dual pulldown attachment.)

    T-bars
    1 plate for 10 reps
    2 plates for 10 reps
    3 plates for 10 reps
    4 plates for 5 reps
    5 plates for 3 reps
    5 plates + 20lbs for 5 sets, 5 reps (90 sec RI)

    Yates Row
    225lbs for 3 sets, 8 reps (60-75 sec RI)

    DB Row
    85lb DBs for 2 sets, 12 reps (45 sec RI)

    Skullcrushers
    90lbs + bar for 2 sets, 5 reps
    120lbs + bar for 3 sets, 5 reps (~45 sec RI)

    A pathetic Tabata session

    Static Stretched


    Got into the groove of the t-bars and it ended up feeling lighter later on. I even held the very last rep for a second.

    Yates is still tough.

    DB Rows was the hardest of the workout today.

    Skullcrushers went up. And Tabata was a fucking embarrassment. I almost puked!
    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. #15
    I am Rollo Tomassee..
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    (These T bars are the ol' barbell in the corner trick, hoisted with a dual pulldown attachment.)

    T-bars
    1 plate for 2 sets, 8 reps
    2 plates for 8 reps
    3 plates for 8 reps
    4 plates for 5 reps
    5 plates for 3 reps
    5 plates + 35lbs for 6 sets, 3 reps (75-90 sec RI)

    Yates Row
    225lbs for 4 sets, 6 reps (60-75 sec RI)

    DB Row
    85lb DBs for 2 sets, 12 reps (45 sec RI)

    Skullcrushers
    70lbs + bar for 2 sets, 5 reps
    125lbs + bar for 2 sets, 5, 3 reps (too heavy)
    115lbs + bar for 2 sets, 5, 3 reps (45 sec RI; failed)

    Caveman

    Static Stretched

    Washed n Waxed my car


    I go pretty slow with the T-bars just cuz of fear of my back, but I can still go up. I like the new rep scheme, but the RIs are long. I did 90 sec maybe twice. Maybe.

    Yates feel much better with 4x6. I kept it at 60 sec but it went over a few.

    DB Rows is still a good topper. Skulls were fucking hard. I kind of want to bring the isolations of the movement I am doing back to their proper days. Having just my triceps sore while doing cavemans while I expect my biceps to be sore keeps fucking with me. Eventually, Ill phase both of them out and replace them with dips and chin ups.
    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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