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Thread: Rollinalong...

  1. #1
    Registered User rollalong's Avatar
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    Rollinalong...

    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.
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    Last edited by rollalong; 01-07-2016 at 03:57 AM.
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    Good luck brah
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    Registered User rollalong's Avatar
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    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.
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    Registered User rollalong's Avatar
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    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
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    Registered User rollalong's Avatar
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    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
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    Registered User rollalong's Avatar
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    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
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    Registered User rollalong's Avatar
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    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.
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    Registered User rollalong's Avatar
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    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.
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    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.
    Last edited by rollalong; 01-15-2016 at 07:49 PM.
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    Registered User rollalong's Avatar
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    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.
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    Registered User rollalong's Avatar
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    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
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    Registered User rollalong's Avatar
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    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
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  13. #13
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    I like the consistency brah. Keep it up!
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    Originally Posted by MinisterOfLust View Post
    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.
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    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.
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    Registered User rollalong's Avatar
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    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
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    Registered User rollalong's Avatar
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    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.
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    Registered User rollalong's Avatar
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    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.
    Last edited by rollalong; 01-23-2016 at 02:36 PM.
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    bench
    105x12
    135x10
    165x8
    195x6

    incline db
    50x10
    60x8
    70x6

    db military
    30x10
    40x8
    55x11

    band lat raises
    2x

    overhead db extensions
    35x9,5
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  20. #20
    Registered User rollalong's Avatar
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    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.
    Last edited by rollalong; 01-27-2016 at 05:15 PM.
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    Registered User rollalong's Avatar
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    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.
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    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
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  23. #23
    Registered User rollalong's Avatar
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    rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500)
    rollalong is offline
    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
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  24. #24
    Registered User rollalong's Avatar
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    rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500)
    rollalong is offline
    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 ****.
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  25. #25
    Registered User rollalong's Avatar
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    rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500)
    rollalong is offline
    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
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  26. #26
    Registered User rollalong's Avatar
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    rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500)
    rollalong is offline
    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
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  27. #27
    Registered User rollalong's Avatar
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    rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500)
    rollalong is offline
    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
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  28. #28
    Registered User rollalong's Avatar
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    rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500)
    rollalong is offline
    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
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  29. #29
    Registered User rollalong's Avatar
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    rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500)
    rollalong is offline
    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
    Attached Images
    Last edited by rollalong; 02-09-2016 at 07:36 PM.
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  30. #30
    Registered User rollalong's Avatar
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    rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500) rollalong is a glorious beacon of knowledge. (+2500)
    rollalong is offline
    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
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