Lets see what this muscle can do..

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  1. #1111
    I am Rollo Tomassee..
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    Weighted chins
    50lbs for 8x3

    Standing OH BB Press
    145lbs for 8x3

    Wide grip pull ups
    BW for 5x5

    Unilateral OH DB press
    45lb db for 5x5

    Cable pressdowns
    Cable curls

    Hangs
    Sauna 15 min


    I did some suitcase carries yesterday and it has caused some soreness...i hope.

    Anyway, i did unilateral presses for more stability work. Once i got to the isolations, i was exhausted.

  2. #1112
    I am Rollo Tomassee..
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    Marching BB Lunge
    100lb bar for 10x2 (20 sec RI)

    Goblet db squat
    80lb db for 8x3

    Romanian DB Deads
    45lb dbs for 6x5

    Suitcase walks

    Leg extension
    Ham Curl

    Massage?


    I got a massage today, yes, but no pain throughout the workout.
    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

  3. #1113
    I am Rollo Tomassee..
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    holy shit. forgot a bench entry..

    ok

    Romanian db deadlifts
    70lb dbs for 5x5

    35lb suitcase walks

    Goblet squats mixed with swings and single legged rdls

    smf
    stretched


    Took it easy while going a little heavy. Still feel like legos. Muscles felt tight during yoga so there's my origin of pain. No discs.

  4. #1114
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    Arguably the best/longest training journal in the history of the internet. Good to see you staying on top of everything bro
    Quote Originally Posted by heavyiron View Post
    Rats need to get hammered too...

  5. #1115
    I am Rollo Tomassee..
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    Weighted Chins
    2 plates for 4x3 (full recovery)

    Standing OH BB Press
    185lbs for 3x3 (full)

    Neutral Pullups
    BW for 5x5 (30 sec RI)

    Standing Unilateral OH DB Press
    55lb DB for 5x5 (30 sec)

    HALF of a HIIT

    Hangs


    I am doing a new strength idea from a Joe Rogan podcast...well multiple of them. He talked about some coach saying to do heavy weights, very low volume, strict form. He implored that when doing heavy lifts, you need ample rest time, perfect form, but the best part, dont go to failure. Ever. When you leave the gym, you should not be wiped, but pumped! Crazy concept, but the idea is to increase gym visits and decrease down time, especially from injuries.
    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. #1116
    I am Rollo Tomassee..
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    Marching DB Lunges
    70lb DBs for 10x2 (after 5 sets, I did 2 lunges within each step; full recovery)

    Goblet DB Squat
    95lb DB for 8x3

    Suitcase carries
    KB Cleans w/ Goblet KB Squats
    HIIT
    Yoga

    Stretched

    Going all out huh? Wellllllll, today was more of curbing some depression. Got some money problems and decided to spend my time at the gym rather out pissing it away.
    Did a lot of caloric work. Likely to be sore around my core tomorrow vs my legs.
    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. #1117
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    Quote Originally Posted by AKIRA View Post
    Weighted Chins
    2 plates for 4x3 (full recovery)

    Standing OH BB Press
    185lbs for 3x3 (full)

    Neutral Pullups
    BW for 5x5 (30 sec RI)

    Standing Unilateral OH DB Press
    55lb DB for 5x5 (30 sec)

    HALF of a HIIT

    Hangs


    I am doing a new strength idea from a Joe Rogan podcast...well multiple of them. He talked about some coach saying to do heavy weights, very low volume, strict form. He implored that when doing heavy lifts, you need ample rest time, perfect form, but the best part, dont go to failure. Ever. When you leave the gym, you should not be wiped, but pumped! Crazy concept, but the idea is to increase gym visits and decrease down time, especially from injuries.
    Mind pointing me in the direction of that coach/podcast episodes? Sounds like a good plan, I don't need to be the strongest guy in the room, but I don't mind being up there if it helps the physique
    Quote Originally Posted by heavyiron View Post
    Rats need to get hammered too...

  8. #1118
    I am Rollo Tomassee..
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    Bench
    295lbs for 6x2

    Bilateral hs row
    3 plates + 30lbs on each side for 6x2

    Weighted Dips
    1 plate for 5x5

    Cable Face pulls
    120lbs? for 5x5

    stretched


    Ok i did not feel "pumped" after doing a lower volumed workout. Standing around after 2 reps is BORING. Maybe i can do less sets and add more metabolic work...
    Ideally would be 10x2 but youre supposed to rest up to 10 min! Fuck that.

  9. #1119
    I am Rollo Tomassee..
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    Flat Db Press
    100lb dbs for 5x5 (30 sec ri)

    Db Row
    105lb dbs for 5x5 (30 sec ri)

    Unilateral Decline Db Press
    65lb db for 3x10 (30 sec ri)

    Bilateral hs rows
    2 plates on each side for 3x10 (30 sec ri)

    Suitcase carries
    Hangs
    stretched


    Very little sleep today and of course, i just HAD to try my db presses. No pain.
    I ditched the high rests.

  10. #1120
    I am Rollo Tomassee..
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    Welp. Something popped slightly whike doing a 50lb db goblet squat, a back friendly.exercise.

    Im forced to stop. Dr appointment on the 30th, 830am.

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