Lets see what this muscle can do..

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  1. #1141
    I am Rollo Tomassee..
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    Trisets

    Single legged db rdls
    35lb db for 4x5
    McKenzie pressups
    4x10
    Ham Curl
    90lbs? for 4x10

    Superset

    Single legged db rdls
    45lb db for 5x5
    Unilateral ham curl
    55lbs for 5x5

    Reverse Hypers
    BW for 3x10

    McKenzie press ups
    Bird Dogs

    Theracane
    Bands
    Hangs

    Zero pain. Zero until...the hangs?

  2. #1142
    I am Rollo Tomassee..
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    Bench
    275lbs for 5x 5,5,5,5,3 (90 sec ri)

    Unilateral db press
    80lb db for 5x8 (1 min ri)

    Bilateral hs row
    3 plates +35lbs on each side for 5x5 (1 min ri)

    Unilateral HS Row
    2 plates + 35lbs on each side for 4x10 (1 min ri)

    Stretched
    Hangs


    Fuck! Almost got it.
    Ive been stressed about moving so im surprised i did as well as i did. Back couldnt be fixed today.

  3. #1143
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    You do some weird shit. You hit 200lbs yet?


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    IronMag Labs Discount Code for 15% more negs "Captn15"


    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.

  4. #1144
    I am Rollo Tomassee..
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    Quad rehab...twas yesterday so lets see if i remember

    Goblet KB Squat
    20kg for 4x10
    ~ss~
    Turkish getup
    20kg for 4x2

    Marching 25lb dbs lunges
    6x5
    ~ss~
    Turkish getups
    20kg for 4x2

    More goblet squats
    and those bw half getups


    God dammit i dont remember. Good news is, my back was fine. Im also sore. AND i tried doing some swings and snatches and they too didnt hurt.

  5. #1145
    I am Rollo Tomassee..
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    No more dip belt! The bitch broke 2 weeks ago

    So.. superset

    Standing OH BB press
    135lbs for 5x5
    ~ss~
    BW Chin ups
    5x5 (30-45 sec RI)

    Wide Pullups
    BW for 8x3 (30 sec RI)

    Standing OH Unilateral DB Press
    45lb Db for 5x8 (30 sec RI)

    Neutral Grip pulldowns
    130lbs for 3x10
    ~ss~
    Goblet db pressup?
    60lb Db for 3x10 ( 30 sec RI)

    Hangs

    Shit bands and thera cane


    Ok as we can see, things are progressing with my back. Though, I do not have my dip belt, I am taking chances I may not should with OH presses. I did more pulls than presses, yes, but my god, who gives a shit, I am just trying to stay healthy enough to get back here tomorrow.
    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. #1146
    I am Rollo Tomassee..
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    I did do a hamstring rehab day and i forgot to put it in..


    Bench
    275lbs for 5x5 (2 min RI)

    Unilateral Flat DB Press
    85lb Db for 5x8 (75 sec RI...or was it 60 sec?)

    Bilateral HS Row
    4 plates for 5x5 (60 sec RI)

    Unilateral HS Row
    3 plates for 5x8 (60 sec RI)

    Standing OH French Press Weighted Bar
    70lb bar for 3x12 (30 sec RI)

    Reverse Curls, weighted bar
    40lb bar for 3x12 (30 sec RI)

    McKenzie Press ups
    Cable Curl

    Hangs
    Stretched
    Theracane


    I did today with just ephedra, caffeine, and BCAAs. I am still not hungry and its been..an hour and a half since the workout. I did have 1 scoop of whey.

    The bench was done! But, full rests. Everything else was nice, but I felt some stiffness in my back during the unilateral. I was slightly twisting and I think it aggravated me.
    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. #1147
    I am Rollo Tomassee..
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    Marching DB Lunges
    35lb DBs for 4x10 (75+ sec RI)

    Goblet DB Squat
    40lb DB for 3x12 (1 min RI)

    KB + Core shit

    Core shit

    Stretched
    Bands


    Yay! No pain and look, I did heavier shit with nothing popping. No pain right now either! Very good day, especially when lunging next to a hottie.
    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. #1148
    I am Rollo Tomassee..
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    Standing OH BB Press
    145lbs for 8,8,8, 5, 5 (45-60 sec RI)

    Wide Latpulldown
    160lbs for 5x8 (45 sec RI)

    Unilateral Standing OH DB Press
    50lb DB for 4x10 (30 sec RI)

    Close, Lat pulldown
    160lbs for 4x10 (30 sec RI)

    Cable Pressdown
    150lbs for 8x5 (20 sec RI)

    Cable Curl
    100lbs for 8x5 (20 sec RI)

    Strapped McKenzie Pressups
    Stretched
    Theracane
    Bands


    I opted to do nothing but lat pull downs because I was tired as all hell. Incidently, it was quite well done.
    The OH presses went to a failure and though my strength is down...yeah it is DOWN, it was nice to actually feel the shoulder being worked.
    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

  9. #1149
    I am Rollo Tomassee..
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    Ham/rehab day

    Can we do deads???

    Reverse Hypers for 4x10
    ~ss~
    McKenzie pressups for 4x10

    Romanian DB Deads
    50lb DBs for 3x10 (1 min RI)

    Single Legged RDLs
    25lb DB for 5 reps, each leg
    ~ss~
    Goblet KB Squat
    20kg KB 10 reps
    ~ss~
    Single Legged RDLs
    25lb DB for 5 reps, each leg
    x3

    Unilateral KB Swing
    14kg for 5x5 (20 sec RI)

    Banded McKenzie pressups
    Core
    Thera
    Bands


    No, I cant do deads. I was fine, yes, but when I got to the 3rd set, things didnt feel ready yet. I didnt feel any oddness again until the swings. I either have to do one or the other, but Id say to choose the swings. Not ready for deads.
    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

  10. #1150
    I am Rollo Tomassee..
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    Flat Db Press
    90lb dbs for 4x6 (45 sec ri)

    Db Row
    95lb db for 4x6 (45 sec ri, ALL of them are 45 sec ok?)

    Decline bench
    225lbs for 5x6

    HS Row, Bilateral
    3 plates on each side for 5x6

    Skullcrushers
    70lb bar for 2x12 (30 sec ri, all of the rest)

    Weighted bar curls
    50lb bar for 2x12

    Cable pressdowns
    120lbs for 2x12

    Cable curls
    70lbs for 2x12

    Stretched


    That's right, i did a regular press and a regular row. The presses were setup by doing a fucking seated good morning, ending in a jerking of the dbs into place. I didnt love that. However, no pains nor are there any residual pains from 2 days ago. I also extended my leg out while sitting with no pain. Thats improvement. This was in the morning, after 6am, stiff as shit.

    Once i was doing the db rows, i did feel a stretch in my psoas or qt, that shitty area, but again, no pains.

    Workout was a bit thrown together due to a need for fun, especially when taking these risks.

  11. #1151
    I am Rollo Tomassee..
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    Standing OH DB Press
    60lb DBs for 4x8 (1 min RI)

    Finger chins
    BW for 6x5 (1 min RI)

    Neutral Lat Pulldowns
    180lbs for 4x8 (1 min RI)

    Standing OH Neutral DB Press
    40lb DBs for 4x12 (45 sec RI)

    Preacher DB Curl
    30lb DB for 2x 12 (45 sec RI)

    Standing French Press
    80lb bar for 2x12 (45 sec RI)

    Hangs


    Fuck, everythign was taken up, so I opted for a different route. The DB presses were only sketchy cuz of the setup. But I noticed a finger pullups area? WHAT?
    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

  12. #1152
    I am Rollo Tomassee..
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    jammer station
    1 plate + 25lbs on each side for 3x3
    Kb swing
    20kg for 3x5
    Goblet kb squat
    20kg for 3x5 (30 sec ri)

    Jammer station
    2 plates on each side for 3x3
    Leg extensions
    2 plates for 3x10
    Marching db lunges
    30lb dbs for 3x10 total steps (1 min ri)

    Goblet kb squat
    20kg for 3x10
    Leg extensions
    2 plates for 3x10 (45 sec ri)

    Reverse hypers
    BW for 3x10 (30 sec ri)

    stretched


    Burned the shit out of my legs. all i wanted to do and did it under an hour.

  13. #1153
    I am Rollo Tomassee..
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    Flat DB Press
    95lb DBs for 4x8 (1 min RI)

    DB Row
    100lb DB for 4x8 (1 min+ RI)

    Unilateral Flat DB Press
    80lb DB for 4x10 (45 sec RI)

    Bilateral HS Row
    2 plates for 4x10 (45 sec RI)

    Cable Pressdown 3x12
    Cable Curl 3x12

    Hangs


    God damn was I spent! The fucking Rows, I couldnt do 1 min RIs, I had to rest longer! I was strapped too! Ugh. Good stuff.
    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. #1154
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    24kg KB Clean n Press x3
    24kg KB Snatch x3
    24kg KB Swing x5
    Single Legged RDL as active rest
    35lb Db for 3 reps, both sides

    20kg KB Clean n Press x3
    20kg KB Snatch x5
    20kg KB Swing x5
    Single Legged RDL as active rest
    35lb Db for 3 reps, both sides


    20kg Dead Snatch x2
    20kg Turkish Getup, squat x2
    20kg Swing Row x3
    Single Legged RDL as active rest
    35lb Db for 3 reps, both sides

    20kg Dead Snatch x2
    20kg Turkish Getup, squat x2
    20kg Swing Row x3
    Single Legged RDL as active rest
    35lb Db for 3 reps, both sides

    Weighted Bar RDLs
    100lbs for 3x8
    ~ss~
    Ham Curl
    2 plates for 3x10

    Reverse Hypers
    BW for 3x12

    All exercises were 30 sec
    Some stretching

    Been stressed out about car and house trouble. be that as it may, I wanted to try some hamstring shit out. The RDLs felt shitty in the first set, then it all went away. The swings and such, they all felt tender, but nothing got worse and no disc test issues.
    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. #1155
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    Quote Originally Posted by theCaptn' View Post
    You do some weird shit. You hit 200lbs yet?


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