Lets see what this muscle can do..

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  1. #1846
    I am Rollo Tomassee..
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    Fucked up my hand punching a bag while drunk and some tingling has returned so today is a light rehab day

    Physical therapy

    Romanian deads
    185lbs for 4x6 (1 min)

    Db squat
    70lb dbs for 4x6 (1 min)

    Unilateral leg extensions
    1 plate for 3x8 (1 min)

    Hypertension
    BW for 3x10 (45 sec)

    Reverse hypers
    BW for 2x12 (45 sec)

    Vibration SMR, bands, stretches


    Hate the weight but glad to be leaving pain free...thus far. Well see later.
    Theres a vibrating foam roll here from the Theragun guys. This is awesome.

  2. #1847
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    Unilateral HS Row
    3 plates on each side for 4x6 (1 min)

    Chins
    BW for 4x8 (1 min)

    Face pulls
    105lbs for 3x12 (45 sec)

    SMR
    Bands


    Did a film shoot at the gym before this workout. Pretty much all pulls cuz my wrist still hurts, but looks better. I had to use a strap on only that hand and im unsure it helped.

  3. #1848
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    Standing OH BB Press
    135lbs for 5x5 (1 min)

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

    Thrusters
    30lb Dbs for 4x8 (1 min)

    Cable Pressdowns
    115lbs for 3x10
    ~ss~
    Cable crunches
    115lbs for 3x10 (45 sec)


    I know, I did quads and shoulders, but this wrist sucks! I cant do heavy presses at all. So I waited for the leg press.
    Threw in thrusters to balance shit out.

  4. #1849
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    Vibrating SMR

    Romanian BB Deads
    195lbs for 4x6 (1 min)

    Romanian DB Deads
    65lb DBs for 4x8 (1 min)

    Hyperextensions
    BW for 4x10 (1 min)

    DB Curls

    Vibrating SMR
    Stretched


    Piriformis is a bit tender, but today had no problem. My hand is shittier than anything right now.

  5. #1850
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    Flat db press
    90lb dbs for 4x8 (1 min)

    Decline bench
    225lbs for 5, 5, 5, 4 (1 min)

    Supinated Spider row
    3 plates for 4x6 (45 sec; 1st set had 8 reps)

    Face pulls
    125lbs for 3x8 (45 sec)

    Pronated Cable crossovers
    55lbs for 3x8

    Supinated cable crossovers
    55lbs for 8
    50lbs for 3x8 (45 sec)

    One more face pull, at 130lbs for 10


    Hand still hurts bad and im personally invaded right now, so i cant speak on things.

    Ugh. Women.

  6. #1851
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    Leg press
    6 plates + 25lbs on each side for 5x5 (1 min)

    Marching db lunges
    40lb dbs for 6x5 (1 min)

    Kettlebell circuit that was quad dominant

    Vibration smr
    Stretches


    Man, i had cramps today in both legs. Still, i feel great!

  7. #1852
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    Romanian bb deads
    225lbs for 5x5 (1 min)

    Romanian db deads, with squatting them into position
    70lb dbs for 4x6 (45 sec)

    Hypers
    BW for 3x10 (30 sec)

    Diarrhea


    I had planned to do heavy deads for super low volume but when i saw i did only 195 last time, i decided to flush that idea.
    Some tingles but ok for now.

  8. #1853
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    Incline db press
    95lb dbs for 5x5 (1 min)

    Unilateral HS row
    2 plates + 25lbs for 4x6 (45 sec)

    Spider row
    2 plates for 4x8 (45 sec; strapped)

    Decline close grip bench
    135lbs for 3x12 (45 sec)

    Diarrhea



    No stretches or extra shit today.

    Came up with an easier way to set up db lifts. Just put the fuckers on the bench! Hand hurt, but today was the least amount. Used 1 strap tho..

  9. #1854
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    Squats
    135lbs for 3x10 (1 min)

    Marching db lunges
    65lb dbs for 6x3 (full)

    Same thing
    30lb dbs for 4x6 (<1 min)

    Stretched


    Non cocky squats, but im pain free.
    Reduced volume cuz i want to make sure im not over doing anything. Lets see if i get sore.

  10. #1855
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    Flat db press
    110lb dbs for 5x5 (~1min)

    Alternating db press
    75lb dbs for 3x8 (30+ sec)

    Superset of
    Face pulls
    135lbs for 4x10
    Rope crunches
    135lbs for 4x10

    Out of time, but its nice to do heavier weight now that i improved the setup.

  11. #1856
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    Conventional deads
    225lbs for 5x3

    Romanian bb deads
    235lbs for 5x5

    Single legged deads
    35lb db for 4x6

    Hypers
    BW for 3x10


    So far so good. No pain, no oddness, just humble weight.

  12. #1857
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    Standing oh bb press
    135lbs for 6
    155lbs for 5
    165lbs for 3
    145lbs for 3x5

    Standing oh db press
    70lb dbs for 6
    60lb dbs for 6,6,5

    Weighted chins
    25lbs for 10x3 (30 sec)

    Dead hangs coupled with leg raises
    4x 5 raises, hung for 30 sec


    Fuck, today was hard. Felt strong until over 135lbs. Ugh, i was wiped.

  13. #1858
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    Split squats
    135lbs for 4x5 (1 min; something happened on last set, so skipped 5th)

    Marching db lunges
    40lb dbs for 6x5 (~1 min)

    Leg press
    2 plates on each side for 3x10 (30 sec)

    Vibration SMR
    Stretched
    Tested some nerve flossing


    Welp, felt some odd pains on my left side near my spine. I blame fatigue, but for 135lbs? Now, i never do this exercise, so its possible, but I was running scared today....still am. Lets hope todays pain doesn't get worse.

  14. #1859
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    Weighted dips
    2 plates for 4x6 (45 sec)

    Spider row
    3 plates + 25lbs for 5x5 (45-60 sec)

    Unilateral HS row
    3 plates on each side for 4x6 (30+ sec)

    Decline close grip
    225lbs for 8, 8, 5 (30+ sec)

  15. #1860
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    After some devastating couple of days, this, THIS is how we return to the gym. Keep shit humble, yet challenging!

    Bench
    225lbs for 5x5 (<1 min)

    Bilateral Supinated HS Row
    2 plates + 25lbs on each side for 5x5 (1 min)

    Pronated cable flies
    Supinated cable flies....or are these crossovers? They were 4x8 @ ~30lbs, 30-45 sec

    Vibrating SMR
    Stretched
    Flexbar

    Wrist still hurts so flexbar sucked. Everything was hard, but I knew it would be cuz of my lack of calories. I dont like putting these numbers down, but better to say I did them, not fail, sweat, and not leave the gym hurt of self-defeated.

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