Lets see what this muscle can do..

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  1. #1336
    I am Rollo Tomassee..
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    Fastest workout ever! Supersets

    Weighted pullups
    25lbs for 8x3
    ~ss~
    Standing oh bb press
    135lbs for 8x3 (30 sec)

    Chins
    BW for 3x10
    ~ss~
    Standing oh bb press
    115lbs for 3x10 (30 sec; rp)


    And thats it! Got a sweat, got some pump, heart rate at 180-170, and all under the shroud of 6 hours of sleep (if!) And guzzling a preworkout.

    I gotta remember this. Certain ailments HAVE to be in my head. I wasnt doing ground breaking shit today...no, actually, i was. I went in with less than an hour and i got the work in AND showered. I did this while having shit sleep and a lousy feeling night. I got to put this in my personal mental highlight.

  2. #1337
    I am Rollo Tomassee..
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    Flat db press
    115lb dbs for 4x6 (full)

    Incline db press
    70lb dbs 3x10 (45 sec)

    Weighted dips
    1 plate for 2x10 (30 sec)

    Drop sets of HS Row
    3plates for 10, 2 plates for 10, 1 plate for 10
    3plates for 6, then 6 then 6 yadda yadda

    Stretched


    Time was a killer and jesus fucking christ, so is this piriformis shit.

    So last week i ended up sick. I kept it easy, ate advils, and i spent most of my time SITTING. Yesterday, first day i feel better, i do the same as before only no advils and this motherfucker re emerges. I did NOTHING to trigger it. No stretches, no lifting, i sat as i did the previous 3 days. But when i went to see deadpool, in a recliner seat, this sparked back up majorly.

    So today i thought, fuck it, whether i rest or not, this shit isnt leaving. May as well get back it.

  3. #1338
    I am Rollo Tomassee..
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    Sumo deads
    225lbs for 4x6

    Single legged rdls
    60lb db for 4x6

    Posterior lunges
    110lb bar for 2x20

    Leg extensions
    2 plates + 25lbs for 2x10
    ~ss~
    Goblet squat
    20kg bell for 2x10
    ~ss~
    Kb swing
    20kg bell for 2x10

    Shit load of stretches, smr, bands, etc


    Ok so ive taken a break and still had pain. Today did have pain but nothing different honestly. I could log it all but honestly, the most painful times are when I'm sitting for a while then stand and start walking quickly.

    Still..i can't be stupid. Apparently scar tissue could've grownfrom a tear there and that's why shit isn't healing.

    Embrace the grind.

  4. #1339
    I am Rollo Tomassee..
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    Standing OH BB Press
    155lbs for 4x6 (1 min)

    Weighted Chins
    25lbs for 4x6 (1 min)

    Standing OH DB Press
    60lb DBs for 4x8 (1 min; failed)

    Unilateral OH DB Press
    35lb DB for 4x10 (30 sec)

    Bands, SMR, Stretched


    Solid day. Really. Not sure if Ive repped 155 before but it was a struggle. Oh, the chins, they were wider apart than usual. Actually, they were exactly what youre supposed to do when it comes to doing chins and honestly, I felt like I had been doing them wrong all this time.
    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

  5. #1340
    I am Rollo Tomassee..
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    Squats
    225lbs for 5x5 (1 min)

    Posterior Lunges
    95lbs for 4x6 (1 min RI)

    pulled a muscle on the next workout

    bands, SMR, etc

    Cycle for 14 min


    Ok, so piriformis held up. Squats were done with zero pain, same with the lunges. Light, sure, but safe. I then tried to do goblet squats with single legged RDLs, but some muscle on my right side pulled and I had to stop. Weird. I was working safely today and things held up during the squats, but a workout that ive never gotten hurt from before is where I suffer. It was a 50lb DB though..
    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

  6. #1341
    I am Rollo Tomassee..
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    Flat DB Press
    95lb DBs for 4x8 (1 min)

    Bench
    225lbs for 8,8,5,6 (1 min)

    HS Row
    3 plates on each side for 6x8 (1 min RI; alternated neutral and pronated grips)

    Cable supinated flies
    50lbs on each side for 3x10 (45 sec)

    Face Pulls
    100lbs for 3x12 (45 sec)

    Stretched, bands, smr


    So that muscle I pulled yesterday is quite the distraction. Still, I babied my back when lifting the DBs into place, obviously, 95s are easy. Just had to be careful. I dont know, I guess today was ok.
    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. #1342
    I am Rollo Tomassee..
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    Single legged rdls
    40lb db for 4x6 (45 sec)

    Single legged hip thrusts on ham curl
    2plates for 4x8 (45 sec)

    Wide Leg press
    2 plates on each side for 4x10 (45 sec)

    Then a shit load of arms...hahah, ARMS!

    Stretched


    Goal of the day was pain free movements or striving for it. Its supposed to be a posterior chain heavy day, but cant chance it. So...did arms.

  8. #1343
    I am Rollo Tomassee..
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    Standing oh bb press
    135lbs for 5x8 (~1 min; failed at7)

    Standing oh db press
    55lb dbs for 4x10 (1 min)

    Chins
    Bw for 5x8 (45-1 min)

    Wide lat pulldowns
    140lbs for 4x10(30 sec)

    Sauna and stretching in here doing it???!!!


    I am alll sorts of stiff today. Just happy to get this in really.

  9. #1344
    I am Rollo Tomassee..
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    Marching weighted bar lunges
    80lbs for 5x10 steps (30 sec...all exercises are 30 sectoday)

    Leg press
    3 plates on each side for 3x12

    Leg extensions
    100lbs for 2x10
    ~ss~
    DB squats
    30lb dbs for 2x10

    Bands, theracane, etc


    Back stiff as all hell and has been forn2 days. Doesnt feel injury related but more sore. Sore from 2 days ago? Yeah, i suppose so...

    One thing ive pondered. Dr Rhonda patrick, a scientist whom researches everything we consume said alcohol would be "massive inflammation ." Ive been drinking so much for over a year and this has plagued me as such. Common denominator much?

  10. #1345
    I am Rollo Tomassee..
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    Been maybe 3 days of kettlebells and sprints. Been focusing on strength followed by power movements. Had to take a break from kbs so heres some weightlifting with the same progam.

    Bench
    275lbs for 3x3
    ~ss~
    Clap pushups
    3x3 (1 min; some pushups rose my legs too)

    Cable rows
    195lbs for 3x5
    ~ss~
    Unilateral db row
    50lb db for 3x5 (1 min)

    Unilateral flat fb press
    1 80lb db for 3x10 (1 min)

    Unsupported db row
    90lb db for 3x10 (45-60 sec)

    Cable biceps
    Cycle for 16 min
    Tan
    Now sauna


    That bench sure as shit caught up quick! The rows, i did feel fatigue on last set.

    The unilateral shit, however, my god, doing a press with 1 db is hard because your lopsided. It was a full body workout. The db rows were me bent over, 1 arm rowing, the other just acting as a wing. Another core workout.

  11. #1346
    I am Rollo Tomassee..
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    Ground based squat
    85lb dbs for 3x5
    ~ss~
    Jump squats
    3x5

    Same thing
    85lb dbs fir 2x3
    ~ss~
    Jump squats
    2x3 (1 min)

    Goblet squats
    85lb db for 3x8
    ~ss~
    Jump squats
    3x3 (1 min)

    Marching bb lunge
    80lb bar for 2x10 (45+ sec ri)

    Hip thrusts
    135lbs for 3x8(30 sec; last set had 10)


    No pain today. Got onset muscle soreness incredibly too quick.

  12. #1347
    I am Rollo Tomassee..
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    Standing oh bb press
    175lbs for 3x3
    ~ss~
    Pullups
    BW for 3x3 (30 sec)

    Standing oh bb press
    135lbs for 5x5
    ~ss~
    Chinups
    BW for 5x5 (30 sec)

    Standing oh neutral db press
    35lb dbs for 3x12 (30 sec)

    Just squeezing one out.

  13. #1348
    I am Rollo Tomassee..
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    Squats
    225lbs for 5x5 (30 sec RI)

    Marching DB Lunges
    35lb DBs for the whole fucking stretch. Thats right, I got to the end, then turned around. And needed 2 RPs..

    Hip Thrusts on Leg Curl
    4 plates for 3x10 (30 sec RI)

    Tennis elbow shit
    Flexbar


    Had a quick day and who knows what Ill do going forward cuz it seemed that jammer station day I did a week or so ago has sparked up tennis elbow like hell all over again. So...here we go again.
    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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