Rollinalong...

[rollalong]

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.

[rollalong]

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.

[rollalong]

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.

[rollalong]

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

[rollalong]

TBD
400x2 ****

trap bar rows
180x6,6,6,5

rack chins
4x5

hammer curls
40x18

calves 40x13

[rollalong]

**** bench workout
185 2x8 135x12,10

some other crap


squat
225x5
235x5
245x5
255x5

hammer curl
40x18

calves
40x14

roll out x12

[rollalong]

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

[JustBulk]

good luck to your cutting goals.

[rollalong]

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.

[MinisterOfLust]

Keep it up!

[rollalong]

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.

[rollalong]

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.

[rollalong]

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.

[rollalong]

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.

[rollalong]

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.

[lowroller21212]

checking in nice work man!

[rollalong]

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.

[rollalong]

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

[rollalong]

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.

[rollalong]

Still 194 this morning. No lifting today, Dave Matthews tonight!

[rollalong]

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.

[rollalong]

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

[rollalong]

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.

[rollalong]

Vacation from 7/15-7/23

[rollalong]

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.

[rollalong]

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.

[rollalong]

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.

[rollalong]

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.

[lowroller21212]

Looks great man. 1 arm?

[rollalong]

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