Lets see what this muscle can do..

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  1. #346
    I am Rollo Tomassee..
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    73112398

    Conventional Deads
    135lbs for 2 sets, 5 reps
    225lbs for 3 reps
    275lbs for 1 rep
    315lbs for 10 sets, 1 rep (30 sec RI)

    Romanian Deads
    275lbs for 5 sets, 5 reps (45 sec RI)

    GMs
    185lbs for 8 sets, 3 reps (30 sec RI)

    Calves
    Abs

    Static Stretched


    Amazing how one forgets certain things when one does the same shit EVERY WEEK! I had only 45sec for the Romanian. Didnt tether on < 45 sec.

    Oh and hit on a HOT power lifting, tight ass.

  2. #347
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    Rep Points
    73112398

    Flat DB Press
    60lb DBs for 2 sets, 10 reps
    75lb DBs for 8 reps
    95lb DBs for 3 reps
    115lb DBs for 8 sets, 3 reps (30 sec RI)

    Alternating Incline DB Press
    70lb DBs for 5 sets, 5 reps (30-45 sec RI)

    Standing OH DB Press
    60lb DBs for 5 sets, 5 reps (30-45 sec RI)

    Standing OH BB Press
    135lbs for 8 sets, 3 reps (30 sec RI)

    Calves
    Static Stretched


    Increased the weight and looky that! No problem. Uhhhh, well, I tried to do 30 sec throughout but the last exercise was tough and the one before it was almost as tough. Getting there though.

  3. #348
    I am Rollo Tomassee..
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    Rep Points
    73112398

    Squats
    135lbs for 2 sets, 5 reps
    185lbs for 5 reps
    225lbs for 2 sets, 3 reps
    265lbs for 10 sets, 3 reps (30 sec RI)

    Caveman x 2

    Static Stretched


    Shins and hip flexors hurt bad. Might have to take a day off no matter what.

  4. #349
    I am Rollo Tomassee..
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    Rep Points
    73112398

    T bar Rows
    1 plate for 2 sets, 10 reps
    2 plates for 10 reps
    3 plates for 2 sets, 3 reps
    4 plates + 10lbs for 8 sets, 3 reps (30 sec RI)

    DB Row
    90lb DBs for 5 sets, 5 reps (30 sec RI)

    Weighted Wide Pullups
    35lbs for 8 sets, 3 reps (30 sec RI; form took a dive)

    Chin ups
    25lbs for 5 sets, 5 reps (30-45 sec RI)

    Caveman x 2
    Tri Set Abs

    Static Stretched


    I had a bit more success with the pullups but frankly, it was tough. Everything seemed a bit harder today. Thats the calorie deficit showing. When I got to the Chins, I decided to start with 30 sec RI and then on set 3, I did 45 sec RI. Caveman was a bitch too.

  5. #350
    I am Rollo Tomassee..
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    Rep Points
    73112398

    Conventional Deads
    135lbs for 2 sets, 5 reps
    225lbs for 3 reps
    275lbs for 1 rep
    315lbs for 10 sets, 1 rep (30 sec RI)

    Romanian Deads
    275lbs for 5 sets, 5 reps (30-45 sec RI)

    GMs
    185lbs for 8 sets, 3 reps (30 sec RI)

    Calves

    Static Stretched



    Today draggggggged. Nothing to boast about.

  6. #351
    I am Rollo Tomassee..
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    Rep Points
    73112398

    Flat DB Press
    60lb DBs for 2 sets, 6 reps
    80lb DBs for 2 sets, 5 reps
    100lb DBs for 2 sets, 3 reps
    115lb DBs for 8 sets, 3 reps (30 sec RI)

    Alternating Incline DB Press
    70lb DBs for 5 sets, 5 reps (30-45 sec RI)

    Standing OH DB Press
    60lb DBs for 5 sets, 5 reps (30-45 sec RI)

    Standing OH BB Press
    135lbs for 8 sets, 3 reps (30 sec RI)

    Static Stretched


    Tonight I wasnt on anything but amino acids. Everything is a carbon copy of last week on paper, only this time I gauged the times. First 3 sets I used 30 sec, then I rested til 45 on the last 2 sets. I did this for the standing OHs, but with the inclines, I just set up ON the 30 sec mark. I set up ON the 30 sec mark for the first lift too, yeah, but I deadlift that shit up for each set, so I consider that a workout in itself. The inclines are easier, so the extra seconds are needed when I tire, but they arent enough to reach 45.

  7. #352
    I am Rollo Tomassee..
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    Rep Points
    73112398

    Squats
    135lbs for 2 sets, 5 reps
    185lbs for 5 reps
    225lbs for 2 sets, 3 reps
    275lbs for 10 sets, 3 reps (30 sec RI)

    Walking DB Lunges
    50lb DBs for 6 sets, 5 reps (30-45 sec RI)

    Caveman x 2

    Static Stretched


    Went up! I paid for it though. Lunges were more offset than hard. I did cavemans because my shins were shot still (which means I couldnt sprint) and I wanted to do abs within the caves.

    Too much pussy round these parts.

  8. #353
    I am Rollo Tomassee..
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    Rep Points
    73112398

    T bar Rows
    4 plates + 10lbs for 8 sets, 3 reps (30 sec RI)

    DB Row
    90lb DBs for 5 sets, 5 reps (30-45 sec RI sec RI)

    Weighted Wide Pullups
    35lbs for 8 sets, 3 reps (30 sec RI;failed)

    Chin ups
    25lbs for 5 sets, 5 reps (45 sec RI)

    Caveman x 2
    Calves

    Static Stretched


    Wasnt 100%. Saturday is my cheat day and it includes alcohol. I did very well considering I only had 1 scoop of soy and preworkout shit.

  9. #354
    I am Rollo Tomassee..
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    Rep Points
    73112398

    Conventional Deads
    135lbs for 2 sets, 5 reps
    225lbs for 3 reps
    275lbs for 1 rep
    315lbs for 10 sets, 1 rep (30 sec RI)

    Romanian Deads
    275lbs for 5 sets, 5 reps (30-45 sec RI; first 2 sets werent strapped)

    GMs
    185lbs for 8 sets, 3 reps (30 sec RI)

    Caveman

    Static Stretched



    Real strong today! Felt fine and with less calories!

  10. #355
    I am Rollo Tomassee..
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    Rep Points
    73112398

    Flat DB Press
    60lb DBs for 2 sets, 6 reps
    80lb DBs for 2 sets, 5 reps
    100lb DBs for 2 sets, 3 reps
    115lb DBs for 8 sets, 3 reps (30 sec RI)

    Alternating Incline DB Press
    70lb DBs for 5 sets, 5 reps (30 sec RI)

    Standing OH DB Press
    60lb DBs for 5 sets, 5 reps (30 sec RI)

    Standing OH BB Press
    135lbs for 8 sets, 3 reps (30 sec RI)

    Calves
    Dragonflags

    Static Stretched


    All 30 sec baby. This morning though, the first workout was such a bitch! Everything else felt a little harder, as expected. Todays workout was fueled by only Ragorok and Amino X. Oh and fish oil


  11. #356
    I am Rollo Tomassee..
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    Rep Points
    73112398

    Squats
    135lbs for 2 sets, 5 reps
    185lbs for 5 reps
    225lbs for 2 sets, 3 reps
    275lbs for 10 sets, 3 reps (30 sec RI)

    Walking DB Lunges
    45lb DBs for 6 sets, 5 reps (30 sec RI)

    Caveman x 2

    Static Stretched


    Today was tough. All 30 sec and I had to go down in lunges. I got through it though.

  12. #357
    I am Rollo Tomassee..
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    Rep Points
    73112398

    T bar Rows
    4 plates + 10lbs for 8 sets, 3 reps (30 sec RI)

    DB Row
    90lb DBs for 5 sets, 5 reps (30 sec RI)

    Weighted Wide Pullups
    25lbs for 8 sets, 3 reps (<30 sec R)

    Chin ups
    25lbs for 5 sets, 5 reps (30 sec RI; RP)

    Caveman
    Eliptical HIIT 20 min
    Static Stretched


    Hah, I was hungover last week when I did this. Its amazing what you can do despite the night before.

    Pullups went down but so did the rests. I actually did less than 30 sec on the wides.

  13. #358
    I am Rollo Tomassee..
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    Rep Points
    73112398

    Conventional Deads
    135lbs for 2 sets, 5 reps
    225lbs for 3 reps
    275lbs for 1 rep
    315lbs for 10 sets, 1 rep (20 sec RI)

    Romanian Deads
    275lbs for 5 sets, 5 reps (30 sec RI)

    GMs
    185lbs for 8 sets, 3 reps (30 sec RI)

    Caveman x2
    Calves

    Static Stretched


    I was extremely pissed today from work. I got a shit raise at work and wha-la, 20 sec rests!

  14. #359
    I am Rollo Tomassee..
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    Rep Points
    73112398

    Flat DB Press
    60lb DBs for 2 sets, 6 reps
    80lb DBs for 2 sets, 5 reps
    100lb DBs for 2 sets, 3 reps
    115lb DBs for 8 sets, 3 reps (30 sec RI)

    Alternating Incline DB Press
    70lb DBs for 5 sets, 5 reps (30 sec RI)

    Standing OH DB Press
    60lb DBs for 5 sets, 5 reps (30 sec RI)

    Standing OH BB Press
    135lbs for 8 sets, 3 reps (30 sec RI)

    Calves
    Sprints, HIIT

    Static Stretched


    Still rocking bitch. But it was harder.

    [/QUOTE]

  15. #360
    I am Rollo Tomassee..
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    Rep Points
    73112398

    Squats
    135lbs for 2 sets, 5 reps
    185lbs for 5 reps
    225lbs for 2 sets, 3 reps
    275lbs for 10 sets, 3 reps

    Walking DB Lunges
    50lb DBs for 4 sets, 5 reps

    Calves
    Eliptical for 20 min

    Static Stretched


    Today was a joke. I was badly hung and rests werent done. I need to stop drinking.

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