Lets see what this muscle can do..

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  1. #1621
    I am Rollo Tomassee..
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    30 sec day

    T bars
    3 plates for 8x3

    Marching db lunges
    50lb dbs for 8x3

    Spider row
    3 plates? for 5x5

    Unilateral DB curl
    30lb db for 3x5
    ~ss~
    Dead stop db row
    70lb db for 3x5

    Quad n core dominated circuit
    Cycle but only for 10


    Goddddddddd. Why the fuck did i embarrass myself? I cant remember how much shit i did cuz of what i said to my CRUSH on my way out.

    So its halloween and some the trainers were in outfits, but they seemed minuscule. One was wearing pickle suit over her uniform. My crush was wearing a similar garment, but a cheeseburger.
    Now, i only thought that she and the other girl were wearing, what appeared to be, last minute costumes. I dont know why, but i thought they were wearing them because they 'forgot' to dress up. In other words, they didnt look creative. And my prick ass fucking said something to that.

    I was on my way out, my crush was eating alone. I sat my bag down, took out my glasses and put in my mp3 player and approached.

    Know what i said?

    Did they force you to wear that?

    NO!

    That was your idea?

    YEAH!

    Not bad.....and i just walked out. Only i heard her say:

    "GOD!" on my way out.


    I feel so gross now.

  2. #1622
    I am Rollo Tomassee..
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    Back to verticals and horizontals..

    Conventional deads
    345lbs for 3x3 (<1 min)

    Sumo deads
    275lbs for 5x5 (45 sec)

    Romanian db deads
    70lb dbs for 3x10 (30 sec)

    1 kettlebell circuit

    Bands


    Had a hard past 2 days. Sleep wasnt 100%, calories were low, and stress was high. Kept it modest today and skipped showering. I may do a double today, but unsure.

  3. #1623
    I am Rollo Tomassee..
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    Bench
    315lbs for 3x2
    300lbs for 2
    285lbs for 3x3 (60-75 sec)

    Flat db press
    100lb dbs for 5x5 (30sec)

    Db row
    95lb dbs for 4x6 (30 sec)

    Incline db curl
    35lb dbs for 5,5,5,5,4 (30 sec)

    Didnt even have time to SHOWER. Ugh.
    So...315 is still hard huh? Looking back i was thinking, damn, i never do bench so its no wonder why its so damn difficult. Even tried to do 300 3x3 and, nope.
    Surprised the rows were as hard as they were. I wanted to do HS Row dammit!

  4. #1624
    I am Rollo Tomassee..
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    Squats
    335lbs for 3x3

    Marching db lunges
    45lb dbs for 8x3 (30 sec)

    Jesus, 1 kettlebell circuit?

    Stretched


    335lbs felt...heavy. Not sure if my pace helped or hindered any type of progression. My rests were over a min and under 90 sec, but i was fresh enough. Perhaps Time Under Tension will cause strength gains next time.

    Ok i did 1 thing ive not done before with the kettlebells and i was fucking destroyed. And the kb was 35lbs...only 1 of them..well, the 2nd movement had 2 but god damn, the starting move fucked me. Or perhaps the squats and lunges fucked me. Who knows, im fucked.

  5. #1625
    I am Rollo Tomassee..
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    Weighted wide pullups
    70lbs for 3x3 (75 sec)

    Weighted chins
    45lbs for 5x5 (<60 sec)

    Seated oh db press
    70lb dbs for 4x6 (45 sec)

    Kettlebell circuit
    19 min of LISS treadmill


    The pulls were mostly strapped and that 3x3 was ugly. I couldve rested more but i wasnt really tired or fatigued, despite the shit rom.
    The seated oh press was hard and it was here that i didnt have a lot of motivation. It should be HERE that i feel 'into it.' I did a standard KB and then i did an easier hiit on the treadmill. A brisk pace for 30s and a semi brisk for 30s, 8 intervals. I never do this shit so i felt uncomfortable doing sprints. It was 3.4 for the rests and 4.4 for the pace. Not exactly sprints, but i need to start lower than i usually do.

  6. #1626
    I am Rollo Tomassee..
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    Conventional deads
    275lbs for 8x3 (30 sec)

    Romanian deads
    225lbs for 5x5 (30 sec)

    1 kettlebell circuit
    HIIT

    Stretched


    Another shitty weekend spilling out into the Monday. Ugh. Did 30 sec and had no "good" calories to fuel me.
    Hiit was hardly hiit. I did intervals of 3.4 and 8.2. Thats not a sprint.

  7. #1627
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    Quote Originally Posted by AKIRA View Post
    Conventional deads
    275lbs for 8x3 (30 sec)

    Romanian deads
    225lbs for 5x5 (30 sec)

    1 kettlebell circuit
    HIIT

    Stretched


    Another shitty weekend spilling out into the Monday. Ugh. Did 30 sec and had no "good" calories to fuel me.
    Hiit was hardly hiit. I did intervals of 3.4 and 8.2. Thats not a sprint.
    It'll come back together brother!!!

    bumpman82@protonmail.com for a list
    h-as.pharma@tutamail to order

  8. #1628
    I am Rollo Tomassee..
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    Tbar row
    5plates for 5x5 (1 min)

    Decline bench....
    295lbs for 6, 6, 5
    275lbs for 3, 3 (1 min)

    Unilateral HS Row, pronated
    3 plates on each side for 4x6 (45 sec)

    1 kettlebell circuit
    6 active walks @3.4, 6 sprints @9.0
    Total 15 min

    Stretched


    Ok, hahah, i did 5 plates ONLY because this guy has a vid of him doing 5 reps with shit form. Just wanted to duplicate him, but better.
    That said, 295 declines were hard to get 6. Damn! Needed spots.
    The HS row ended up being harder than i thought.
    Did i different kb workout that ended up being too simple and those sprints? 9.0 wont cut it.

  9. #1629
    I am Rollo Tomassee..
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    Umm..Trap Bar deads? Ground Based Squat
    365lbs? for 3x3 (45 sec)

    Marching DB Lunges
    55lb Dbs for 8x3 (30-45 sec)

    1 kettlebell circuit

    Bands


    Ok, I used this half ass trap bar since there were no squat racks/cages available. Still, its essentially the same thing. Like a Belt squat, but without the safety and you use ya grips!
    Now, 3x3 doesnt include the shit loads of warm ups I do. I did a lot of work tonight and I did it on ephedra.

    Kudos to me. I decided to come home and eat what I have, skip the alcohol, and save that shit for another night.

  10. #1630
    I am Rollo Tomassee..
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    Fuck your token!!!! God dammit.


    I did trap bar deasa
    365lbs for 3x3

    fuckign marching db lunges
    55lb dbs for 8x3

    1 kettlebell circuit

    bands


    fuck this "token"

  11. #1631
    I am Rollo Tomassee..
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    Standing oh bb press
    170lbs for 5,5,5,4,3 (75 sec; RPs)

    Standing oh bb press
    135lbs for 8,8,8,6? (1 min)

    Chins to 20
    BW for 3 RPs
    Wide grip pullups to 10
    BW for 4 RPs, 2 sets

    6 sprints

    Stretched


    Cant remember exactly what i did.
    I did do 2 exercises that were the same with different intensity and slightly different grips.
    I then did a high volume pullup scheme. Chins i did for 1 set and needed 2 or 3 RPs.
    I then tried to do wide grip, but that was worse. 2 sets, a lot of RPs.

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