Lets see what this muscle can do..

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  1. #1291
    I am Rollo Tomassee..
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    Decline Bench
    255lbs for 4x8 (75 sec ri)

    Chest Press
    2 plates on each side for 4x10 (75 sec ri; rps)

    Cable fly press? Supinated
    45lbs on each side for 2x12 (45 sec ri)

    Cable fly press, pronated
    45lbs on each side for 2x12 (30 sec ri)

    Cycle < 60 min

    Stretched


    Another stressful phone call came in today and fucked today ALL up.

  2. #1292
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    Great one!

  3. #1293
    I am Rollo Tomassee..
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    Weighted Chins
    70lbs for 4 reps
    90lbs for 2x4 (too heavy)
    70lbs for 2x4 (1 min RI)
    Then did a drop set of 45lbs, 25lbs, BW for 4-5 reps

    Weighted Wide Pullups to 20 reps
    25lbs and it took 6 sets (15 sec RPs; strapped)

    T bar Row
    3plates for 4x8 ( <1 min RI)

    Caveman


    I hate working out this late. And I hate not being strong at pullups, so thats why I did the drop set.
    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

  4. #1294
    I am Rollo Tomassee..
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    Squat
    245lbs for 3x3 (back is sore)

    Marching db lunges
    50lb dbs for 4x6 (45-60 sec ri)

    Goblet db squat
    85lb db for 3x8
    ~ss~
    Leg extension
    2 plates for 3x8 (30 sec ri)

    Cossox squat
    14kg on for 3x3 on each leg
    ~ss~
    Unilateral kb swing
    20kg on for 3x3, each side
    ~ss~
    Goblet kb squat
    3x6 (30 sec ri)

    Cycle


    Back is not happy from all the driving and cleaning my mom's. Very beat up. Thank God I didn't do this before I went down there but Jesus, 245lbs?!

    Burn city at the end tho

  5. #1295
    I am Rollo Tomassee..
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    Flat DB Press
    115lb dbs for 5x6 (~1 min ri; last set failed at 5)

    Weighted dips
    1 plate + 25lbs for 4x8 (1 min; dps and failure on the 4th)

    Db Skullcrusher
    40lb dbs for 5x8 (45 sec ri)

    Cable crunches

    Stretched


    Good day, fuck no, great day. So far no stressors either.

  6. #1296
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    Quote Originally Posted by Triple Threat View Post
    Open mouth.
    Insert food.
    Chew and swallow.
    Repeat.
    Sound looks so interesting!

  7. #1297
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    I am doing this everyday!

  8. #1298
    I am Rollo Tomassee..
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    T bar row, supinated
    3 plates + 25lbs for 4x6 (1 min ri)

    Db row
    115lb db for 5x5 (1 min ri)

    Barbell row, pronated
    135lbs for 4x8 (30 sec ri)

    Concentration db curls
    30lb db for 4x8 (30 sec ri)

    Reverse weighted bar curl
    30lbs for 3x10 (30 sec ri)

    Sauna now


    Uhhhh, Jesus, so my back is sore. Lower back. It became more and more tired as the workout went on... Now, this has happened before on a row day and it came from a row where I had to support myself. That t bar is a bitch to setup! Ugh.

  9. #1299
    I am Rollo Tomassee..
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    Flat DB Press
    120lb DBs for 5x5 (75 sec RI)

    Incline DB Press
    90lb DBs for 5x6 (1 min RI)

    Flat Alternating DB Press
    90lb DBs for 4x8 (1 min RI; 2 sets were with resting arm extended, with the other 2 sets, the resting arm flexed)

    Cable Crossovers, supinated
    Weird weight for 3x10

    Cable Pressdowns
    60lbs for 3x10

    Cycle for 20 min

    No stretches!


    Got more driving to do, so made this a bench only day. I did deadlift every single db set, including the warm ups. Am i tired....hmmmmmm, im hungry.
    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. #1300
    I am Rollo Tomassee..
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    Belt squats
    4 plates on each side for 5x5 (1 min ri)

    Belt squats
    3 plates on each side for 4x8 (45 sec ri)

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

    Leg extension
    140lbs for 4x10 (30 sec ri)

    Stretched


    With all this driving, my back is back at being sore. Thank God I didn't freeze my membership.

  11. #1301
    I am Rollo Tomassee..
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    Few days ago...

    Bench
    275lbs for 5x5 (last set had 3)

    Flat db press
    100lb tbs for 4x8

    Kettlebell with 105lb db floor presses
    Seated cycle
    Triceps

    Honestly can't remember what I did and this was a workout during traveling.

  12. #1302
    I am Rollo Tomassee..
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    After hours of driving...

    Dead
    245lbs for 3x3 (1 min ri)

    Sumo deads
    225lbs for 5x5 (1 min ri)

    Romanian db deads
    95lb dbs for 4x8 (45+ sec ri)

    Single legged rdls
    25lb dbs for 2 sets, burn out

    Theracane
    Stretched
    Cycle


    At least it's muscular soreness but I did not have confidence in any heavy lifts nor moderate intensity with volume. Though, the db deads are reasonably high volume but if I rested longer, they'd been cake.

  13. #1303
    I am Rollo Tomassee..
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    All 30 sec ri

    T bar row
    3plates + 25lbs for 5x5

    Yates row
    205lbs for 5x6

    Supinated cable row
    135lbs? for 4x8

    Preacher db curl
    25lb db for 3x8

    Reverse weighted bar curl
    30lbs for 4x8

    Hardly stretched


    Quick day. And I just realized I've strayed from my bodybuilding volume focus. Ah well.

  14. #1304
    I am Rollo Tomassee..
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    Squats
    285lbs for 3x3

    Narrow stance squats
    225lbs for 5x5

    Marching DB Lunges
    45lb tbs for 4x8 (45-90 sec ri)

    Caveman
    Dragonflags

    Stretched


    Man, I just don't have confidence yet with heavy squats. Still, it's improving.
    I did some narrow stance squats cuz, why not, this is bodybuilding right?

    The lunges were hard. Lost some cardio capacity. Caveman circuit confirmed it.

  15. #1305
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    I should add some

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