Lets see what this muscle can do..

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  1. #1351
    I am Rollo Tomassee..
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    Standing OH BB Press
    160lbs for 5x3 (30-45 sec)

    Same thing
    135lbs for 5x3 (30 sec)

    Widest Lat Pulldown
    175lbs for 4x8 (30 sec)

    Standing Unilateral OH DB Press
    35lb DB for 4x8 (30 sec)

    Elbow

    Cycle for 25min


    As predicted, if I dont use any thick grips, I wont have pain. Still, I doubled down on presses over pulls.
    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. #1352
    I am Rollo Tomassee..
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    Squats
    275lbs for 3x3 (30-45 sec)

    Jump squats
    35lb db for 5x5 (45 sec)

    Belt squats
    3 plates on each side for 4x6 (30 sec)

    Leg extensions
    120lbs for 2x12 (30 sec)

    Elbow

    Walked an incline for 19 minutes
    Stretched


    Trying a workout where im not spent and destroyed as fuck after it. Kinda loopy now but i just ate.

    No problems with the 275.

  3. #1353
    I am Rollo Tomassee..
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    Bench
    275lbs for 3x3

    Bench
    225lbs for 5x5 (30 sec; explosive)

    HS Row
    2 plates for 5x8 (30 sec; explosive)

    Kettlebell rows n floor presses
    Elbow
    Sprints x6

    Stretched


    The kettlebell swing into rows hurt. Maybe the hs rows hurt too. No presses hurt, which is weird.

  4. #1354
    I am Rollo Tomassee..
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    Rack deads
    335lbs for 3x3

    Romanian deads
    225lbs for 5x5 (30 sec)

    Elbow
    Stretched


    Cut it short after i realized i was doing heavy weight with no problems. Injury free work outs is the name of the game, Afterall. HR was up 335lbs for racks isnt that embarrassing..

  5. #1355
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    Great work out!

  6. #1356
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    Standing oh bb press
    175lbs for 3x3

    Same shit
    145lbs for 5x5 (45 sec)

    Standing oh db press
    40lb dbs for 5x8 (30 sec)

    Widest latpulldowns
    190lbs for 3x6 (30+ sec)

    Supinated latpulldowns
    130lbs for 3x8 (30 sec)

    Sprints, 3 jogs, 3 sprints
    Elbow
    Stretched


    Umm....ok i felt so strong today i did not feel like i got the best workout. Nothing felt too much. Except the sprints.

  7. #1357
    I am Rollo Tomassee..
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    Marching db lunges
    85lb dbs for 8x3 (30-60 sec)

    Jump squats
    25lb db for 5x5 (30 sec)

    Leg extensions
    3plates for 2x12 (30 sec)

    Cycle for 16 min

    Stretched well not really.


    I was strapped during the l unges and i tried to do 30 sec but that shit was way too much. Likely gonna be sore.

  8. #1358
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    Db rows
    105lb db for 8x3

    HS Bilateral row
    2 plates on each side for 3x10

    Dips
    BW for 5x8

    Facepulls
    Elbow

    Small stretching.

    Talk about being sore as allllll hell from yesterday. Plus, ive been getting laid lately. A lot. And im sore on my dick, my knees, my pelvis, and it has been exhausting. This girl....is the first type of FIT girl. Not only does my dick love fucking her, but she takes it. She never tires.

  9. #1359
    I am Rollo Tomassee..
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    Flat Db Press
    100lb dbs for 8x3

    Staggered gripped bb rows
    205lbs for 8x3

    Bench
    225lbs for 5x5
    ~ss~
    Cable rows
    160-180lbs for 5x5

    Elbow
    Stretched


    All 30 sec today and that db press had 5 reps on last set.
    Ok, so this staggered grip...left arm doesnt like supinated and right doesnt like pronated. I kept them switched and what a relief!

    I left knowing i could do more, which is good and bad. The bad is that i feel like i didnt do enough. But the good, which is an accomplished goal, is that i can train again tomorrow with zero problems.

  10. #1360
    I am Rollo Tomassee..
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    Rack deads
    365lbs for 3x3
    ~ss~
    Kb swing
    32kg for 3x3

    Sumo squats
    275lbs for 3x3
    ~ss~
    Kb Swing
    32kg for 3x5

    Romanian deads
    225lbs for 3x5
    ~ss~
    Kb swing
    32kg for 3x5 (30 sec)

    Elbow
    Stretched


    Soooo happy to not get hurt and honestly, my elbow didnt hurt until i worked on it. I was strapped during some racks (including the warm ups) and the sumos.

  11. #1361
    I am Rollo Tomassee..
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    Weighted chins
    45lbs for 8x3 (30 sec)

    Widest latpulldowns
    200lbs for 5x5 (30 sec)

    Standing oh bb press
    135lbs for 4x8 (30-45 sec; last set needed a rp)

    Elbow

    Shitty stretches


    Ok tennis elbow is in my right and ive been tackling it, but in my left...in the meaty part of the forearm, there is some stiffness felt when doing supinated grip. Sucks cuz any bilateral movement i do has to cater to that arm AND the right since tennis elbow doesnt like pronated grips.

    By the time i got to the presses , which i packed on last time, i was out of calories.

  12. #1362
    I am Rollo Tomassee..
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    After 5 or so days of rest and moving...

    Bench
    295lbs for 3x3 (1 min+)

    Flat db press
    105lb dbs for 5x5 (1 min)

    Cable row
    175lbs for 4x8 (1 min; WANTED 5 sets)

    Weighted dips
    45lbs for 3x10 (1 min)

    Lots of elbow
    Stretched
    Cycle now..


    Whether i rest my elbow or not, shit feels the same..it feels like shit. Most of my workouts dont trigger it, unlike last time. But i did feel it throughout moving furniture and such. Perhaps it never had time to heal BUT it cant just sit, i have to keep moving it.
    That said, the rows hurt once my grip wore and my fingers started to extend. I was using the staggered grip and it didnt matter. 175lbs shouldnt had been too tough, but...it was.

  13. #1363
    I am Rollo Tomassee..
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    Rack Deads
    315lbs for 3x3
    ~ss~
    KB Swing
    24kg for 3x3 (<1 min RI)

    Romanian Deads
    225lbs for 3x5
    ~ss~
    KB Swing
    24kg for 3x5 (<1 min RI)

    Elbow
    Stretched
    Theracane

    Ok, what is it with my back KNOWING I am going to be doing deads???? I walked in and my left side said HELLO, REMEMBER ME? Yeah! I didnt do anything yet. I walked in! Thats why the numbers SUCK.
    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. #1364
    I am Rollo Tomassee..
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    Standing oh bb press
    155lbs for 8x3 (45 sec)

    Weighted staggered chins
    55lbs for 8x3 (45 sec)

    Push press
    115lbs for 5x5 (45+ sec)

    Chins
    BW for 5x5 (30sec)


    Not bad of a day but i cant fucking remember how great or shit it was...
    Oh yeah, the the push press. First time i really tried this and that shit was too heavy!

  15. #1365
    I am Rollo Tomassee..
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    Squats
    225lbs for 8x3 (30 sec)

    Leg Press
    5 plates on each side for 5x5 (1 min)

    Pistols 2x4
    ~ss~
    KB Goblet Squat
    18kg for 2x5 (30 sec)

    Elbow
    Stretched


    So my back was tender after those hilarious deads. Now, I did light weight, but this shit was challenging. That said, I opted to do heavier leg presses since strength has gone to stupid levels.
    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

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