Lets see what this muscle can do..

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  1. #1726
    I am Rollo Tomassee..
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    Standing oh bb press
    135lbs for 4x8 (1 min)

    Seated unsupported oh db press
    50lb dbs for 4x10 (45 sec)

    Lat pulldowns
    150lbs for 4x10 (45 sec)

    Weighted chins
    15lb bag for 5x8 (45 sec; strapped;rps; failures)

    Neutral & supinated unilateral eccentric curls

    Sprints x 18


    I cant get into my log to see what i did so i did some high volume shit. And i cant believe i had that many failures on the chins.
    Stadium is kinda sunny....though im just sitting in the clouds now. I did do the sprint run with the bag twice. Wasnt that easy.

  2. #1727
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    ......somehow i cant log in via my desktop?

    Leg press
    4 plates on each side for 5x8 (45 sec)

    Hack squats
    2 plates on each side for 4x10 (30 sec)

    Goblet db squats
    60lb db for 3x12 (30 sec)

    Stadium lunges
    90x2 going up
    11x9 going across
    Walk up 90

    Bands


    Yeah, im looking at my desktop right now, loggin in and repeatedly coming back to a login screen.

    Anyway, high volume day. Lets see if i get sore.

  3. #1728
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    Spider row
    3 plates + 25lbs for 5x5 (1 min; strapped)

    T bar row
    2 plates + 25lbs for 4x8 (30 sec)

    Incline db press
    90lb dbs for 4x8 (30 sec)

    Decline close grip bench
    135lbs for 4x10 (30 sec)

    Stretched


    Majorly draggin ass today. Good pulls, 1 heavy, 1 volume. The presses couldve been better. 135lbs was easy as fuck...at first.

  4. #1729
    I am Rollo Tomassee..
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    Trap bar deads
    255lbs for 5, 3, 3, 2, stop!

    Reverse hypers
    ~ss~
    Unilateral 18 kg kb swing

    Sprints


    Right side back had a pop and its now been 4 hours. Shits inflamed. Great, here we go again. On a safer movement at only 255.

  5. #1730
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    Weighted Chins
    25lbs + ~15lb bag for 5x5 (1 min)

    Wide Pullups
    BW for 10x3 (30 sec)

    Standing OH DB Press
    60lb DBs for 4x6 (45 sec)

    Seated OH DB Press
    35lb DBs for 3x10 (30 sec)

    2 kettlebell circuits
    A shit load of stretching


    WOW. My back is almost 100%. The massage I had yesterday, an hour on that area, 2 hours after the injury, that may be how I can get around this. Awesome awesome awesome. Cant believe how good it feels and I JUST fucked it up.

    That said, I didnt bring straps and I was able to do a good amount of pulls. I did wide pulls, low volume, no weight, just to assess my elbow. It was still difficult, nonetheless.
    The presses were light, mainly cuz I was being careful about the back. Yes it feels good, but lets not go crazy.
    Let the record reflect that I was bored and kinda sluggish or depressed. Then I did the kettlebells and I felt great.

  6. #1731
    I am Rollo Tomassee..
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    Floor Press
    120lb DB for 5x5 (75 sec)

    Decline Bench
    245lbs for 8,8,8,4-RP-6 (1 min; failed)

    Unilateral HS Row
    3 plates for 4x6 (1 min)

    Supinated Cable Row
    150lbs for 3x10 (30 sec )

    Cable super sets of unilateral curls and pressdowns
    Kettlebell circuit

    Stretched


    Taking care of my back and did the heaviest DB they have here... It was very hard actually. So much that it fucked with my decline bench. The pulls were back friendly and my elbow held up great.
    I am skipping the stadium today, but that KB circuit took 11 min alone. Once I was done stretching, I noticed it had been 2 hours. So...stadium can wait.

  7. #1732
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    Leg press
    5plates on each side for 5x8 (1 min)

    Marching weighted bar lunges w/15lb bag
    85lb bar for 6x8 (45-60 sec; 4 steps each leg)

    2 kettlebell circuits
    On my way to stadium


    Hard day after a klonopin Sunday. Got laid Saturday and sleep was fucked, resulting in an anxious day so...benzos. Hate it cuz, it works, but has a residual effect. It seemed to have finally past, hence the desire for a stadium run. Eating a smoothie now, so hopefully it wont gastrointestinally interfere.

  8. #1733
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    Standing oh bb press
    145lbs for 4x6 (1 min)

    Weighted chins w 15lb bag
    35lbs for 4x6 (1 min; strapped; rp at the end)

    Wide Latpulldowns
    165lbs for 4x10 (45 sec)

    Unsupported OH DB press
    55lb dbs for 3x10 (45 sec)

    Db curl

    Dead hangs
    Some hip stretches that i fucked up


    Got some unnecessary stressful news last night, fucking up my sleep. Everything was affected. Couldnt even do 4x10 presses. Though i was sweating, i was not happy about today.

  9. #1734
    I am Rollo Tomassee..
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    Floor Press
    120lb DB for 5x5 (<75 sec)

    Flat DB Press
    95lb DBs for 4x8 (1 min)

    Spider Row
    3 plates for 4x6 (45 sec)

    Unilateral Supinated Cable Row
    75lbs for 4x8 (30 sec )

    Leg Raises
    ~ss~
    Cable Crunches (cramped up!)

    Stretched


    Today was better than last time across the board. I did deadlift the 95lb dbs into place, but I was scared. When I got to the spider row, my goal was to do the same intensity last time, but something 'spoke up' in my lower back, of which feels fine right now. That said, I only did 3 plates and strapped my hands. I went to do cable rows and decided to do them 1 side at a time, since the floor presses are unilateral.

    Fuck abs.

  10. #1735
    I am Rollo Tomassee..
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    Leg Press
    6 plates on each side for 5x5 (>60 sec)

    Hack Squat
    2 plates on each side for 5x8 (<60 sec)

    Leg Extensions
    75lbs for 3x10 (30 sec; 3rd set was unilateral)

    1 new KB Circuit
    A shitload of mobility and stretches


    Nervous day, but glad I did it. The right piriformis or QL is all flared up. I took some days off so this is from....sitting? Anyway 6 plates was easy but that last set hurt my right knee. WTF?
    Hack squats were more for volume and pain management. The leg extensions were something I just wanted to try and my left leg, the side most fucked from the last serious back injury, is still weak. I thought I was fine but in set 2, I was not extending my leg as far as the right. Thats why I did unilateral.
    Skipping the stadium and did some new KB stuff. Its a blunder to my mind to see me get extremely winded with a 16kg KB. Not only that, but I now remember I got seriously light headed on I think the 2nd set of leg presses. My mask was off.... I suppose the pre workout decided to finally work after having a break.

  11. #1736
    I am Rollo Tomassee..
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    Weighted chins w 15lb bag
    35lbs for 5x5 (1 min;strapped)

    Pullups w 15lb bag
    BW for 6x3 (30 sec; strapped)
    Same thing without bag
    BW 4x3 (30 sec; strapped)

    Unsupported oh db press
    65ln dbs for 5x5 (<60 sec)

    Standing oh db press
    40lb dbs for 3x10 (30 sec)

    Mobility stuff


    Ran out of time today..
    I did 5x5 instead of 4x6 and though no RPs, i did do that last rep badly.
    Dabbled in the pullups and elbow is better.
    Switched the ohs and 65 is too light for seated but i dont have the confidence to set up heavier dbs.
    All day yesterday and this morning, my knee has been irritated. I hope this isnt arthritis. Maybe the patellafemoral syndrome returned?

  12. #1737
    I am Rollo Tomassee..
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    Ugh... should I really log a rehab one?

    Ok..
    Conventional Deadlifts
    135lbs for 5x5 (30 sec)

    Romanian DB Deads squatting each DBs into position
    50lb DBs for 3x10 (30 sec)

    Reverse Hypers
    BW for 4x10 (30 sec)

    Kettlebells
    Mobility
    a shit ton of stretches w bands


    I am gonna see if I can add my IG on here cuz the mobility shit I do are not-so-graceful copies of other IG people doing these mobility and kettlebell movements. I sometimes record mine..

    Anyway, I did have pain today but nothing that I dont feel when I am doing other workouts or when I am not doing anything! Might as well TRY to get something out of this..

  13. #1738
    I am Rollo Tomassee..
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    MAX OUT DAY

    Bench
    315
    325
    335
    345
    355...and stopped

    Floor Press
    110lb DB for 5x5 (1 min)

    Pronated Bilateral HS Row
    3 plates on each side for 5
    2 plates + 25lbs on each side for 5x5 (45 sec)

    Neutral Grip Cable Row
    150lbs for 3x10 (30+ sec)

    Close Grip bench
    225lbs for 8x4 (30 sec)

    Unilateral Supported DB Curl
    40lb db for 5
    35lb db for 4x5 (30 sec)

    Stretched like a mofo.....and throughout the bench pressing


    365 is my PB but 355 being right behind it with little training for strength is a nice feat considering my luck lately.
    Once I got to the pulls, my strength was shot. The rows were strapped btw.

  14. #1739
    I am Rollo Tomassee..
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    Fuck, should I even list this?

    Leg Press
    4 plates on each side 4x8 (30 sec)

    Hack Squat
    pain

    Reverse Lunge
    pain

    Goblet squat
    pain

    Leg extensions
    60lbs for 4x10 (30 sec)

    Some Kettlebells


    Not sure what the fuck is going on, but the right knee got all pissed off during the 1st set of hack squats. Hack squats are kinda new and I wonder if they pissed off that joint. I dont feel like I have a lot of room to move, regardless of where I put my feet. Its as if I am grinding the fuck out of my knees here. Perhaps, cuz my shit didnt like anything else. On the 3rd rep on everything else, the pain returned. I was really hurting during the lunges.
    Reached out to my PT friend and he made some suggestions. No sense listing them here.

  15. #1740
    I am Rollo Tomassee..
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    Standing OH BB Press
    145lbs for 4x6 (<60 sec)

    Standing OH DB Press
    60lb DBs for 4x8 (~45 sec)

    Weighted Chins
    15lb bag for 4x6 (30+ sec)

    Latpulldowns
    175lbs for 4x8 (30 sec)

    DB curls + wrist curls

    Dead hangs


    Today was the epitome of an average day. Nothing great, but not bad. I wanted to do some stuff cardio wise, but it was raining. However....my knee is still on the fritz and I didnt want to push it. Bah...I still wouldve went to the stadium cuz I had the energy.

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