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  1. #1306
    I am Rollo Tomassee..
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    Bench
    225lbs for 8x3

    Flat db press
    95lb dbs for 5x5

    Weighted dips
    1 plate for 4x8

    Cable pressdown
    75lbs for 3x10

    Cable crunches
    Cycle now


    I had a death in the family that is plaguing me. Doing what I can, one day at a time, so this was a light day.

  2. #1307
    I am Rollo Tomassee..
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    Conventional deads
    225lbs for 3x3

    Romanian deads
    275lbs for 4x6

    Reverse hypers
    Bw for 3x12

    Ham stretched


    I guess I did too much today cuz my back is aching. It isn't nerve related tho, when I stretch in my chair, it feels good.

    Pain, sure, but I'm happier today.

  3. #1308
    I am Rollo Tomassee..
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    Wide Weighted Pullups
    45lbs for 8x3 (45 sec RI; first set was 30 sec; strapped JIC)

    Weighted Chins
    25lbs for 5x5 (30 sec RI)

    HS Row
    3 plates for 4x8 (30 sec RI; 2 RPs on last set)

    Preacher Curl
    35lbs on each side of reg curl bar for 4x6 (45 sec RI; failed and RPs on 3rd & 4th set)

    Sprints x 6

    Hangs
    Theracane
    Bands


    My back is killing me. Every stretch does feel better, but sciatica is noticeable when sitting and raising my leg. I felt faint when I was doing the rows! Wtf?!
    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. #1309
    I am Rollo Tomassee..
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    Belt squats
    4plates on each side for 5x5 (45-60 sec ri)

    Same thing
    2 plates on each side for 4x8 (30 sec ri)

    Leg extension
    145lbs for 3x10 (30 sec ri)

    Same thing
    120lbs for 2x12 (30 sec ri)

    Theracane
    Bands
    Sauna


    Luckily I didn't freeze my account here cuz my back is still fucked. And I must be lost strength because 4 plates was hard.

    Another fun did bit is that my right now had some pain today. Not dull pain, but PAIN. Feels fine now.

  5. #1310
    I am Rollo Tomassee..
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    Bench
    275lbs for 5x3 (1 min ri)

    Decline bench
    225lbs for 4x8 (45 sec ri; failed after 6?!)

    Flat db press
    60lb dbs for 3x12 (45 sec ri)

    Diamond push ups
    4x10

    Theracane
    Bands


    Uhh, ok i was weak as shit today, I had pains in my elbows, and I've got some piriformis syndrome going on.... even now.

    Active rest or yoga is what I need.

  6. #1311
    I am Rollo Tomassee..
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    Bench
    265lbs for 5x5 (1 minRI; 4th set had 4 reps, 5th had 3 and 75 sec RI)

    Flat DB Press
    85lb DBs for 3x10 (1 min RI)

    Standing OH DB Press
    40lb Dbs for 3x12 (1 min RI)

    Reverse Hypers
    McKenzie Pressups

    30lb DBs for Skullcrushers 3x10
    ~ss~
    Cat/Camels

    Bands
    Theracane


    This stress has destroyed my strength. Then again, I had shit sleep and just starting back up, so I am ok with this.

    Stretched the shit out of my piriformis. Its gettign better, but its still quite bad.
    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. #1312
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    Subbed

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    Eat clean, piss dirty

  8. #1313
    I am Rollo Tomassee..
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    Belt squats
    3 plates on each side for 5x8 (45 sec ri)

    Weighted bar lunges
    60lbs for 4x8 (1 min ri)

    Db romanian deads
    45lb dbs for 4x10 (45 sec ri)

    Unilateral, alternative leg press
    2 plates on each side for 5 reps each leg, each platform for 4 sets (30 sec ri)

    Yoga
    Bands


    Ok, im back, and doing light shit. No piriformis nerve shit so this works. Including the deads?

  9. #1314
    I am Rollo Tomassee..
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    Weighted pullups
    1 plate + 25lbs for 3x3

    Weighted neutral chins
    45lbs for 5x5

    Weighted chins
    25lbs for 4x6 (8 reps on first set)

    Seated neutral grip row
    135lbs? for 4x8

    Tbar row, supinated
    2 plates for 5x8

    Facepulls
    90lbs for 2x12
    ~ss~
    Cable crunches
    90lbs for 2x12

    Cable rope hammer curls
    90lbs for 2x10
    ~ss~
    Cable crunches
    90lbs for 2x10

    Cable reverse curls
    50lbs? for 2x10
    ~ss~
    Leg raises 2x10

    Step ups for tabata
    Cycle for 30 mon

    Yoga
    Bands


    Did a long day since i had 3 hours to kill.

  10. #1315
    I am Rollo Tomassee..
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    Rack deads
    335lbs for 2x3

    Romanian deads
    225lbs for 3x5

    Marching db lunges
    80lb dbs for 4x3

    Tabata x 2

    Yoga & bands (which took 18 min)


    Those racks are downright embarrassing. Taking it easy? Mehhhh,yeah,kinda. I was feeling a tug near my spine at 315 so i took my time. The racks did have a lot of warm ups.
    225lbs, 245lbs, 275lbs, 315lbs, 335lbs all had 3 reps

  11. #1316
    I am Rollo Tomassee..
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    Flat db press
    110lb dbs for 5x5 (75 sec ri)

    Incline db press
    85lb dbs for 4x8 (1 min ri)

    Clean n pressed up OH BB Press
    135lbs for 5x5 (full rec)

    Caveman
    Yoga


    Ahhh, nice to have decent numbers again. And look at that, i cleaned the barbell into place for a military press. I even chose to do this!

  12. #1317
    I am Rollo Tomassee..
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    Marching db lunges
    110lb bar fir 6x3 (30 sec)

    Belt squats
    5plates for 3x3

    3 plates for 4x6 (30 sec ri)


    No time to explain

  13. #1318
    I am Rollo Tomassee..
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    Db rows
    110lb dbs for 8x3 (30 sec ri)

    Tbar row, neutral
    2 plates + 25lbs for 4x6

    Supinated lat pulldown
    160lbs for 4x8

    Sprints x 8

    Yoga


    Last night i did a low volune amount of legs and didnt stretch. Today my back is stiff. The fuck.

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