Lets see what this muscle can do..

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  1. #1171
    I am Rollo Tomassee..
    AKIRA's Avatar


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    Jul 2005
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    69544630


    Weighted Chins
    35lbs for 5x5 (45 sec RI)

    Standing OH BB Press
    135lbs for 8x5 (45 sec RI)

    Pronated Chins
    BW for 4x8 (45 sec RI)

    OH DB Neutral Press
    30lb DBs for 3x12 (30 sec RI)

    Theraban
    Stretched


    Golfers elbow. Somehow I got it back with a vengence on my right elbow. Forget wide pullups, that immediately fucks with me. Other things dont hurt, though I did feel it a bit when doing the pronated chins, which is the text book way to do these, btw.
    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

  2. #1172
    I am Rollo Tomassee..
    AKIRA's Avatar


    Join Date
    Jul 2005
    Location
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    Rep Points
    69544630


    Marching DB Lunges
    50lb DBs for 4x6 (75 sec ri; 12 total steps)

    Marching DB Lunges, 2 in 1
    30lb DBs for 4x5 (recovery as needed)

    Goblet DB Squat
    50lb DB for 3x10
    ~ss~
    Leg Extension
    2 plates for 3x 10 (1 min RI; RPs!)

    Flexbar
    McKenzies
    stretched


    Ok, I hammered my quads out today. Couldve went heavier, but just seeing how my back goes and so far so good. I did an extra lunge exercise, similar to the kind I do at teh stadium. I lunge forward, extend the knee, then do it again before bringing the back leg up for its rep. By the time I got to the isolations, I was needed rests.
    Ive also got a hilarious case of golfers elbow. Only thing I can think that triggered it was the finger pullups. Rats...
    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

  3. #1173
    I am Rollo Tomassee..
    AKIRA's Avatar


    Join Date
    Jul 2005
    Location
    Outside the box
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    37
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    10,949

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    11
    Thanked in
    9 Posts
    Rep Points
    69544630


    Bench
    275lbs for 5,5,4,3 (~60 sec ri; full recovery)

    Db Row
    95lb dbs for 4x6 (1 min ri; strapped)

    Flat db press
    80lb dbs for 4x10 (1 min ri)

    Cable Face Pulls
    120lbs for 4x10 (30 sec ri)

    Flexbar
    Cable work


    Lost a lot of strength of bench and the rows, they fucking hurt. Im afraid no more pulls.

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