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Thread: Rollinalong...

  1. #91
    Registered User rollalong's Avatar
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    I knew squats would come up fast

    squats
    225 4x5. Just did sets of 5 until I felt like quitting. I know I had more sets in me, but I'm trying not to bury myself so I called it at 4. Still sleep deprived, have a cold and did not want to work out today.

    split squats
    bw 3x8

    Knees were feeling ****ty. I don't know what I want to do with squats. Maybe work up to 8-10x5 or 4-5x10. In any case, I just want to hit one set to failure and maybe not even that. Squats should continue to climb pretty fast, I've done 275x10 before. Trying to avoid failure as much as possible the next month or so. To get some volume in, I think I will keep with straight sets with maybe just the last set to failure, if even that.

    14 hours today, yesterday was only 8 hours and I got a nap in yesterday and one today already. I'm pretty damn fast at my job and don't really have any direct supervision so I can sneak off for naps without issue most months. Doesn't really matter now because starting tomorrow I work about 630am to 2 pm M-Th =D.
    Last edited by rollalong; 05-03-2016 at 09:13 AM.
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  2. #92
    Registered User rollalong's Avatar
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    military
    135 4x5. Going to work this up to 4x10.

    lat raises
    4x5, these are done very slow, about 6 seconds a rep

    rear delt raises
    4x5 same as above

    Today starts the easy schedule for the next nearly four weeks. Many naps will be had.
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  3. #93
    Registered User rollalong's Avatar
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    https://youtu.be/N2bbVwxGVbw

    Here is the trap bar dead video from awhile back. 370x11, bar weighs 90.

    Feeling awful today. Definitely have a bug. Coughing, sneezing, congestion, snot everywhere and I can't stay awake. Yay.
    Last edited by rollalong; 05-05-2016 at 09:55 AM.
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  4. #94
    Registered User rollalong's Avatar
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    Started my log for Champion Performance products.

    skulls
    bar +20x10
    +40x10
    +30 4x10

    overhead ext
    + 30 4x10

    ez curl
    +20 x10
    +40 3x10, 1x8

    reverse curl
    bar +20 4x10

    hammer curl
    40x18

    calves
    +35 x12

    rollouts x8
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  5. #95
    Registered User rollalong's Avatar
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    TBD
    400x2 ****

    trap bar rows
    180x6,6,6,5

    rack chins
    4x5

    hammer curls
    40x18

    calves 40x13
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  6. #96
    Registered User rollalong's Avatar
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    **** bench workout
    185 2x8 135x12,10

    some other crap


    squat
    225x5
    235x5
    245x5
    255x5

    hammer curl
    40x18

    calves
    40x14

    roll out x12
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  7. #97
    Registered User rollalong's Avatar
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    Still lifting, just cutting hard and doing the minimum in the gym to keep what I have. Calories are very low, 1000-1500 to cut some fat fast so I can't recover from much. Strength is way down, but it's only for a short time.

    Incline
    95x10
    135x10
    155x9
    185x4 drop to 135x6

    Skulls
    2x failure

    Lat raises
    2x failure

    Crunch
    4x failure
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  8. #98
    You are my babydoll. JustBulk's Avatar
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    good luck to your cutting goals.
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  9. #99
    Registered User rollalong's Avatar
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    Originally Posted by JustBulk View Post
    good luck to your cutting goals.
    thanks boss! I like my cuts like I like my sex: hard and fast. Should be finishing up in about 2.5 weeks. Started at 212, woke up at 198 today. Hoping to lose about 7lbs of lard which should be about 10-11lbs of total weight.

    squat
    135x8
    155x8
    185x8
    225x6 still weak as piss, but its to be expected. I've had about 800 calories today up until this point.

    tbar
    bar +45x10
    +70x10
    +90x9

    bb curl
    bar x12
    bar + 10x8
    bar +10 x12

    unilateral calf raises
    bw x10 30 seconds rest then
    + 45 4x6 back and forth no rest between legs.
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  10. #100
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    Keep it up!
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  11. #101
    Registered User rollalong's Avatar
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    Originally Posted by MinisterOfLust View Post
    Keep it up!
    I ain't ever quittin'!

    incline
    bar x20
    135x10
    155x9
    185x5

    DB skulls
    40 x8 not failure
    40x14 failure, 9 failure

    lat raise
    3x 5lbs all to failure

    crunch SS reverse crunch
    2x

    incline is up, although technically waaaaay down from usual. Fat is coming off. Looks like traps, back and chest have beefed up a bit, but doesn't appear I've gained much in the arm department. Same assessment as before really.
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  12. #102
    Registered User rollalong's Avatar
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    197.4 today and I even had a cheat meal. Boss took me and a colleague out for some food and Jeni's ice cream (the best ice cream in the world). Overall, calories were still below 1500 for the day and I did ok lifting so not a bad day at all. 14 hour shift today, might get some incline walking in depending on energy levels.
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  13. #103
    Registered User rollalong's Avatar
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    Didn't weigh in today. Yesterday, I only had gas for squats and I was done.

    Squat
    Bar x10
    135x8
    155x8
    185x8
    225x8

    Still pretty weak, but strength is up a bit. Super gassed after this, but actually did have a good pump.
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  14. #104
    Registered User rollalong's Avatar
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    tbar
    1 plate x12
    1 plate +20 x10
    1 plate + 35x10
    2 plates x9

    concentration curl
    10x20
    30x8 not to failure
    30x8 slow eccentric, hurt like hell, failure

    calves
    bw x15
    +45 x12, 6

    My energy is next to nothing right now. 197 after drinking a bunch of water to day from various sources and I don't look as dry as I did when I woke up = progress. Still look like a bit of a fatty, but hopefully 2 weeks of this diet will clear that up. 2 weeks until beach time.
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  15. #105
    Registered User rollalong's Avatar
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    Felt pretty decent today. Strength still going up, but I am below baseline.

    incline
    bar x20
    95 x10
    135x10
    155x9
    185x8 SS front raise 10lbs to failure, drop to 5lbs to failure

    lat raises
    10 3x failure

    skulls
    bar +20 x10
    +30x10
    +40x7 drop to +20 x6

    crunch ss reverse crunch
    3x failure

    Incline strength is up, but about 4 reps off all time PR though. Yesterday was my birthday so I had about 3k calories which is a bit under maintenance for me so no real weight loss yesterday. Back to the grind to day with less about 600 calories today so far. 12 days until this hell is over haha.
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  16. #106
    Resident in the Skynet lowroller21212's Avatar
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    checking in nice work man!
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  17. #107
    Registered User rollalong's Avatar
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    Originally Posted by lowroller21212 View Post
    checking in nice work man!
    Thanks buddy!

    Busted my knee up with some friends over the weekend so squatting ain't happening. Will try again tomorrow.
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  18. #108
    Registered User rollalong's Avatar
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    Down to 196.4, lowest I've been without being super dehydrated. Energy is non-existent. Maybe I'm not quite in ketosis again yet. Brain fog is killing me at work.

    squat
    135x10
    185x10
    225x8 had another one, but no point in pushing it right now. Don't want to strain too hard when energy is already super low

    tbar
    bar +45x10
    +70x10
    +90x9

    concentration curl
    17.5 x12 not failure
    30x9 brutal

    one arm bb hold
    65 x30 seconds, forearms blew up after one set of these. Gonna make a staple in my routine.

    calves
    bw x10
    +45 x12
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  19. #109
    Registered User rollalong's Avatar
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    incline
    bar x20
    135x10
    155x9
    185x7 eh whatev. Still not eating anything.

    lat raises
    5 2x failure

    overhead ext
    20x10
    40x8

    194 this morning a bit dehydrated. Feeling better today, possibly hitting ketosis. Hunger isn't that bad either. About 1200 calories today.
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  20. #110
    Registered User rollalong's Avatar
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    Still 194 this morning. No lifting today, Dave Matthews tonight!
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  21. #111
    Registered User rollalong's Avatar
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    Goofed yesterday and ate a loooooot of stuff. Never got a pregnant belly though so I guess it wasn't a total disaster. Drank a lot yesterday.

    Changing the split around today. Since recovery is always and issue with me, just gonna work up to one top set per lift and go bat **** crazy on that set.

    incline
    bar x20
    135x10
    155x9
    185x6 yeah that sucked, but I did drink a lot so it is kind of expected.

    dips
    bw x6
    +25lbs x6

    flies
    30x10
    40x8

    concentration curl
    20 x12
    30x10

    concentration hammer curl
    20x10
    30x9

    Felt good just knowing I had to go all out on just one set. Didn't feel like **** after the workout which is nice, but I still busted ass.
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  22. #112
    Registered User rollalong's Avatar
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    This was done yesterday.

    t bar
    1 plate x10
    1 plate +25 x10
    1 plate +50 x9 5lb PR

    chins
    bw x5
    +25 x5

    bb row
    95x10
    135x10
    185x2. Dumb. Was too weak from the other lifts.

    deads
    185x10
    275x8

    one arm bb hold
    75lbs x30 seconds
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  23. #113
    Registered User rollalong's Avatar
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    btn press
    bar x20
    95x10
    115x10
    135x9

    lat raises
    5lbs 2x failure

    janky decline skulls
    bar +20x12
    +30x10
    + 50x6

    JM press
    bar +50x9

    overhead ext
    bar +20 x10
    +30x8

    crunch ss reverse crunch
    2x failure

    196 in the morning. Drank a gallon of dilute green tea over the day and was a dry 191 at night. Despite eating next to nothing, still holding water for some reason. Really holding back my look as I look like a fat ass with the water, but damn lean without it. Hate it, but whatever. Still made good progress.
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  24. #114
    Registered User rollalong's Avatar
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    Vacation from 7/15-7/23
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  25. #115
    Registered User rollalong's Avatar
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    Did chest and Bi's yesterday, but I'm changing the split up.

    incline
    bar x20
    135x10
    155x8
    185x6

    dips
    bw x6
    +25x6

    concentration curl
    20x14
    30x10

    BB holds, one arm at a time
    85 x30 seconds


    Today, back and biceps, but I did biceps yesterday so just back today

    tbar
    1 plate x10
    2 plates x12, 8, 5. 1 minute rests between sets. All these sets to failure.

    low handle trap bar deads
    170x6
    225 3x3. Not heavy by any means, but my back just didn't feel good. It's been pretty sore the past few days.

    one arm bb hold
    85 x30 seconds

    calves
    bw x10
    bw +45 x12, 8

    Only going to train 3 times a week with a few big lifts going to failure on a few sets. Just focusing on the basics with a bit of volume. Not going to push the deads hard as they cause me to burn out pretty hard. Just want to add 5lbs a week with good speed for a few months to hopefully get back around the 500 mark, but for reps this time instead of just a projected 1rm. calves and forearms every session because they suck.
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  26. #116
    Registered User rollalong's Avatar
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    incline
    175x10,4

    skulls
    bar +10x10
    +25 x7

    squat
    nothing. Knee felt tweaked after 225x1

    split squat
    53lb KB x7

    bb hold
    95x30 sec

    calves
    +45 x15, 7



    t bar
    1 plate x12
    1 plate +25 x8
    2 plates +5lb x12, 7, 6

    concentration curl
    20x12
    30x12, 5, 5,3

    deads
    felt nauseated, didn't do them, holds or calves

    I may have to change this up. By the time I get to the squats or deads I'm usually just gassed. If I do those lifts first then I can't do **** on the other lifts. May have to lower intensity and do straight sets or something.
    Last edited by rollalong; 07-31-2016 at 06:50 AM.
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  27. #117
    Registered User rollalong's Avatar
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    Holy hell my rep shot through the roof lol. Thanks bogui for whatever I've done for you haha.

    Knee has been bothering me a lot the past few weeks and, as expected, squat strength dropped off. It always comes back quick though. Going to use straight sets for squats for now as work will be stressful and I can't afford the stress of really pushing squats to failure. Goal is to just add one rep a workout even if it isn't that difficult to get to 4x10 on squats.

    high bar squat
    bar x10
    135 3x3 focusing on speed and good form. Each set gets progressively better.
    185x3 hard and fast
    225 4x5 pretty awful, but I think I can get that up to 4x10 in a few months especially since my squat is way down right now.

    stiff leg
    135 3x8 nice and easy focusing on getting a good stretch and getting some volume in. Went for a fourth set and as soon as the bar came off the rack I cramped HARD. Done with legs after that haha.

    one arm bb holds
    95lbs 30 seconds. Still tough, won't go up yet.

    calves
    bw x10
    +50lbs x12 on right leg. Went to do left leg and the bottom of my foot started hurting pretty bad. Has been hurting all day. Stopped it there.

    Day off tomorrow training tomorrow as I have a 14 hour shift. Plan is to workout EOD.
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  28. #118
    Registered User rollalong's Avatar
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    tbar row
    1 plate x12
    2 plates +5 4x8 somewhat difficult, increase by rep

    trap bar shrugs
    225 4x8 tough, stay here

    rack chins
    4x6 increase by a rep

    concentration curl
    20x12
    31x13 (I have fractional plates), a few sets up to 25 reps

    one arm bb hold
    95lbs x30 seconds, getting easier

    calves
    bw +55x15 both sides. Moving up.
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  29. #119
    Resident in the Skynet lowroller21212's Avatar
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    Looks great man. 1 arm?
    Gabber Crew since 2005

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  30. #120
    Registered User rollalong's Avatar
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    rollalong is offline
    Originally Posted by lowroller21212 View Post
    Looks great man. 1 arm?
    Yep! Ed coan style. Said it built his forearms like nothing else, so why not? haha

    Yesterday
    incline
    bar x20
    135x10
    155x5
    175x8, felt heavy, but not to failure
    175x6 piss
    155x8

    dips
    bw 4x6

    skulls
    bar +40x8,5

    lat raises
    5lbs x10
    10lbs x8

    calves
    nothing. Could not feel it in my calves. Just pumped out some bw stuff to get a pump

    bb holds
    95lbs 30 seconds
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