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.

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