Rollinalong...

[rollalong]

Cliff notes:
27yo, 6' 176 dry this morning. Just came off a cut for 4 months, lost 32lbs, maintained most of my strength.
Back injury in 2009 which still bugs me, limits squats, deads and leg training in general. Now have home gym and a trap bar so I should be able to get around it. Will use front squats as main leg movement.
Pec tear 18 months ago that has been bothering me ever since. Began some aggressive foam rolling with it and things may be looking up. Was unable to do any lifting for 7 months after this, have tried to work around it since then.
I don't like pump stuff, I like "heavy" although I'm not very strong.
I keep constant tension on all reps with an explosive concentric and 2-3 second negative.
I tend to work a lot.

Back
chins, 3 second negative
bw x9, 5

BB row
135x7,6

trap bar deads
175x6, 225x6, 275x6, 325x6 (these should go up quite quickly).

trap bar shrugs
265x7,6

Weak as piss, but hoping muscle memory is a real thing and I'll be back in the mid 4s on deads pretty quickly.

Pic is proof that I'm real.

[MinisterOfLust]

Good luck brah

[rollalong]

Thanks man. Shooting for the stars, if I can gain 50lbs in a year and half of that is fat, I'll be happy. I've cut a million times in my life it seems and I do very well with very fast and restrictive diets. 25lbs of muscle in one year would put me a bit higher than my all time best. Been plagued with injuries, overtraining and overeating in the past. Now I believe I have my head on straight.

178.6 this morning. 2 cups cooked rice with brotein shake.

[rollalong]

db curl
40x8,6,5

strict pinwheel, squeeze at the top
40x8,6,5 I think. Lost track.

Yates skulls
bar + 40x9,7,5

Overhead extensions
bar + 30x7,5,4

bb wrist curls
45x12, 55x10, 8,6

ez curl 30lbs x30, 20, 12 30 seconds rest

[rollalong]

BTN
115x7,4 105x5? Haven't done this in forever. Way down from last time.

upright rows
ez curl bar + 50x9, 70x8, 80x7,7

some rear delts and side delt **** for a couple sets

bb calves (eccentrics)
135 3x10

[rollalong]

1-10
Front squat
205x5
185x4,3 meh, zero endurance apparently

high bar squat
185x5,4

heavy BB calves
185 2x8



1-11

incline
175x5,3
155x6

bench
185x3 (x13 when done first, last week)
165x5
155x5

dips
bw x8,4,3



1-12
chins
bw x9,5,3

bb row
135x7.5, 6.5

trap deads
ramping sets (cutting these out next time) up to 335x6

tbar
2 plates +25 x7,7,4

later in the day...

BTN
115x10,5,3

upright rows
80x10,10

rear delts
10lbs x15, 15

DB curls
40 x8,6,5

Strict pinwheel curls
40x 7,5,4

[rollalong]

Thanks for the rep, Minister.

Yates skulls
bar + 50x9,6,5? Can't remember exactly.

Overhead db extensions.
35x9,5,4

bb wrist curls
55x12,10,7

calf raises with dumbbell
3x failure with 55lb db.

Worked out at work. Barbell is not 45lbs, pretty sure. Love having a decent gym at work so I can get a quick workout in if needed. I don't care so much about driving the weight up, just going to failure for a few sets.

[rollalong]

Been pretty sleepy as of late, overreaching already kicking in possibly. Decided to squat again anyway and it felt WAY too heavy. Did some singles with 185 on front squat as fast as I could to sort of wake the nervous system up (what I call it, no sciencey explanation for it, just found it helps) and I didn't get anywhere. Did 205x2 and called it quits. I've overtrained so many times in the past and this is how it starts, so it looks like I will have to reconsider the high effort sets of squats and trap bar deads. Will just do some pump work the next couple of days before trying to squat heavy again Saturday.

[rollalong]

Switching it up a little bit. The sets to failure are what cause my strength to sky rocket, but also for me to overtrain/overreach. Gonna sell my soul and focus on just one set to failure per lift pyramiding bodybuilding style, ugh. Did it tonight and it wasn't anywhere near as draining as my normal workouts, got a lot of work in, got a good pump and felt like a total puss as the preceding sets dropped my top set strength hard.

bench
135x15
155x12
185x6 lololol
135x7

Was shooting for 185x10, 205x8. pyramiding makes you weak, good pump though.

incline
105x12
135x8 embarassing

BTN press
80x12
95x10
115x6

lat raises
10s x no idea, maybe 20ish

dips
bw x12
+25 x12

overhead extensions
ez curl +20lbs x12
+ 30lbs x7

Quite a humbling workout, but like I said, wasn't draining at all. I'll keep this up for awhile I suppose. Gonna do a day PPLPP, off saturday and sunday.

[rollalong]

palms facing chins
bw x6,6,10

supinated row
60x15,
80x12,
90x10,
115x8,
135x4

ez curl
bar +10x15,
+20x12,
+30x10,
+40x8,
+50x6

standing block calves
bw x20
+25 x15, 12, 9

had to make it quick, friends in town staying at the house.

[rollalong]

backed off on the warm up sets. Seemed to have helped, but I am still not feeling very strong. Weights felt damn heavy today. Only let set on all lifts to failure. 182.4 this morning.

bench
bar x20
95x12
135x10
155x8
185x8

incline db
50x10
60x18
70x6

db military
30x11
40x9
50x8

band lat raises
2 sets to failure.

neutral incline db press/fly 5 second negative
50x10,5

db overhead extensions
35x8 (did this set right after last set of press/fly), 9

[rollalong]

181

chins
bw x6, +25x6 slow and controlled

t bar
1 plate x8
1 plate +25x8
2 plates x8
2plates +25x9

alt db curl
20x8
30x8
40x9

pinwheel curl
30x8
40x8

calves
bw x20
bw +25 x18,13

[MinisterOfLust]

I like the consistency brah. Keep it up!

[rollalong]

I like the consistency brah. Keep it up!

Won't stop until I get too fat and have to change directions or get hurt again. Thanks for checking in!

Only a few of these higher volume workouts with a top set so far, but I can still get just as good as a pump without feeling like **** after the session is over.

[rollalong]

legs are not use to volume at all.

Front squat
bar x10
75x10
115x10 (this started to actually hurt like ****)
145x10
185x5 Usually will warm up with 95x5, 135x3, 165x1, then hit 185 for 10 or so. Big hit to the ego, but legs felt really worn out

Trap bar deads (bar weighs 88lbs)
178x10
248x8
333x6

Legs were smoked after this. Didn't need much else.

[rollalong]

4am workout because I have a 14 hour shift today.

bench
75x12
115x10
145x9
175x7
205x5 with a little english on the last one

incline bb
115x11
135x10
155x6 better than last time by a long shot.

BTN press
75x12
95x10
115x6 no improvement

dips
bw x12
+ 25x6, wasn't feeling it today

lat raises
2x

overhead extensions ez curl bar
+20 x12
+30 x9

[rollalong]

Weight is going up and I look sloppy, eating too much ****. 2-3 hour sessions of incline walking in order this weekend.

neutral grip chins
bwx6, 12

supinated bb rows
75x12
90x10
115x8 added a bit of english for better trap involvement
135x9 again, some english.

ez curl
bar + 10x15
+20x12
+30x10
+40x8
+50x7

calves
bw x10
+25x10
+35x12
+45x12

Gotta fix the calf warm up. Looks dumb. Still going strong, still not feeling like **** after training which is nice.

[rollalong]

front squat
bar x10
135x10
155x8
185x6
205x1

Jesus christ this is annoying. Before this ramping stuff I was doing 185 for an easy 8 with a couple in the tank. Bench was the same, 185x13, now only x8. Just gonna keep pushing for at least a few more weeks to properly evaluate.

Still feeling weak with the bar. Energy levels are good, but **** just feels heavy. I finally get a night to sleep and relax tomorrow so I'm just going to force myself to sleep as much as possible and go to bed early tomorrow night. Hopefully that helps. Been working 60-80 hours a week so I'm sure that isn't helping.

[rollalong]

bench
105x12
135x10
165x8
195x6

incline db
50x10
60x8
70x6

db military
30x10
40x8
55x11

band lat raises
2x

overhead db extensions
35x9,5

[rollalong]

Did a different workout yesterday as I was going to change my routine so I won't log that. It was going to be even more demanding and I'm already feeling weak. Next few workouts I'm not going to push it. Past few days I've been waking up more tired, lifts aren't moving, even regressed a little today.

chins
assisted 2x10, bw x6

t bar
1 plate + 25 x8
2 plates x8
2plates + 25 x9 but this was a grinder. I'd consider it regression

alt db curls
20x8
30x8
40x5 and huge drop
30x4

pinwheel curls
30x12

Really light next few workouts, just going to work the muscle a bit and get out. I actually seem to be getting a bit bigger despite not feeling so great.

EDIT: got a bug. Dry cough all day, nasty breath, lethargic. Hopefully that's the reason I'm sucking.

[rollalong]

unracked 135 from the bench and it felt like 300. Few reps in and my pec starts acting up. Yay. Few days off are in order.

[rollalong]

Still feeling pretty damn drained and the pec is quite wonky. I can't keep from training any longer so I'm going to do a light weight high volume block and hopefully I can maintain some strength and recover. All reps focusing on squeezing the muscle and stretching it as I can't push anything too heavy right now.

incline bench 60 second rest
worked up to an easy 185x1
155x10, 6
135x9, 6

flat bench
135x8, 6
115x8
95x8

dips
3 sets of negatives lol. My boobs were so toast I couldn't do any good reps.

flies
30x10,6,4 10 second stretch at the end of each set

standing calves, one leg at a time.
50x15,15,12,9

[rollalong]

front squat
225x1
185x5

back squat
135x9,6 lol

leg extension (have this and leg curl at work)
90 3x failure

leg curl
90 3x failure

[rollalong]

db curl
40x9,6
30x6

hammer curl
30x8,6,5

reverse curl
bar +20x12,10,8

overhead ext
+20 x15
+40x7
+30x7
+20x9

skulls
+ 20x12,10,8 or something

tried to cg bench and my pec wasn't having it. Only reinforces the idea that I need some time away from heavy flat ****.

[rollalong]

Still tired as ****. Been taking 15 minute naps at work when I can. THREE mini naps today and I needed them. Normally I can't sleep at all during the day.

60 seconds rest between all sets. As always, hard concentric, slow controlled negative squeezing every inch of the rep.

neutral grip chins
bw x10, 6, 4

reverse grip rows
135x10, 7
115x 8

t bar
2 plates x8, 7, 4

shrugs
178 x10, 8,6

[rollalong]

incline
worked up to 205x1, not too heavy
155x8
135x7,6

flat bench
135x8
115x8
95x10

amazing how weak minute rests and focusing on hitting the muscle make you.

dips
bw 3x

flies
3x 30lbs

calves, one leg at a time.
+70lbs x12, 11, 7

[rollalong]

front squat
worked up to 245x1, 9RPE.
185x1, came forward so I racked it

back squat 1 minute rest
135x14,8,6,4

split squat
bw x10,8,4

[rollalong]

db curl
45x6
40x6
30x9

hammer curl
30 x12,9,7

reverse curl
bar +20 x10,8,7

skulls
bar +20 x15
+ 40x10,8
+30 x8
+20 x8

overhead extensions
bar +20 x13,12, 10,8

lat rasies
4x 10lbs

[rollalong]

chins
bw +25x6
bw x9, 4

supinated rows
135x13,10,7
115x6

t bar
2 plates x8,7,6

shrugs
225x13,11
185 x10,8

Energy still isn't great, but the weights are starting to feel lighter. Haven't actually gotten any stronger, but if the weights start feeling lighter that usually means I'm in for a some gheynz.

Back pic

[rollalong]

Finally have some strength coming back. Still feeling like hell, everyone in the office is sick. Did not want to train today, but I already had two days off so I decided I had to.

Front squat
worked up to 225x5 pretty easy

high bar squat
185x11, 5. No idea where this came from considering I did 135x14 last time.

split squats
bodyweight 4x to failure