RollinDollos's Log. GET SWOLE FOR SUMMER

Discussion in 'Training Logs' started by RollinDollos, May 27, 2009.

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  1. RollinDollos

    RollinDollos Guest

    RollinDollos's. Just trying to get toned brah.

    PICS BELOW.

    Going to make one of these so its easier to track my results and numbers. Usually I'm on a PL program for a couple months when it hits winter then I roll back to a classic 4 day split BBer program about early April.


    Height: 5'9
    Weight: around 180
    BF %: Nowhere near where I want it to be.
    Current Program:
    Mon - Sholders Traps
    Tues - Back Bis
    Wed - Rest or Cardio
    Thurs - Chest Tris
    Fri - Legs
    Sat - Rest or Cardio or BW circuits
    Sun - Rest or Cardio or BW circuits



    Current Supps: Xtend, Muscle Milk, 400-800mg green Tea, Waximazie postWO.
    Diet: Try and Eat as clean as possible 5-6 times a day, no carb cycling, calorie counting, just try and get as much protein as possible. Usually drink fri or sat sometimes both.
     
    Last edited by a moderator: Oct 30, 2009
  2. RollinDollos

    RollinDollos Guest

    5.26.09 Back/Bis

    Back

    A. Deadlifts
    275x8
    315x8
    365x6 straps
    365x6 straps

    B. Weighted Pullups (fast concentric, aprox. 2 secs eccentric)
    60x12
    60x7
    60x6
    BWx15

    C. Hammer Strength Lo-Row (fast concentric, aprox. 2 secs eccentric) Straps on all.
    185x12
    225x10
    225x6

    D. Straight Arm Pulldowns
    70x12
    70x12

    Bis
    A. Cable Curls (fast concentric, aprox. 2 secs eccentric)
    80x12
    110x12
    130x10

    B. DB Curls (fast concentric, aprox. 2 secs eccentric)
    30x12
    30x10
    30x10

    ABS
    A. Seated Iso-sword Blocks . From Mike Robertson.
    30x 10 each side
    40x 10 each side
    45x 10 each side

    [​IMG]
    [​IMG]
     
  3. RollinDollos

    RollinDollos Guest

    Camera phone sucks major cocks, getting the new blackberry so untill then.
     
  4. RollinDollos

    RollinDollos Guest

    5.27.09

    Cardio

    Treadmill HIIT.
    60lo/45hi - 5 cycles
     
    Last edited by a moderator: May 28, 2009
  5. RollinDollos

    RollinDollos Guest

    5.28.09 Chest.Tris.Abs

    Chest

    Pretty much everything today was performed with aprox. 2 second eccentric movement with explosive concentric.

    A. Wieghted Dips
    100x12
    100x10
    105x8
    105x6

    Dips absolutely fucking MURDED my chest. Numbers on everything took a huge shit after.

    B. BB Incline. No spotter.
    155x9
    145x10
    145x9
    155x6

    Some guy walked by and commented on my form saying it was perfect. Pounders for that guy.

    C. DB Bench
    70x10
    70x8
    70x6

    Again chest was fucked up from dips.

    D. Cable Crossovers.
    40x12
    50x12
    50x12

    Tris

    A. Incline Skull Crusher
    80x12
    90x7 1/2
    90x6

    B. Cable Rope Pulldown. aprox 6 in apart, turn palms down at the end of rep.
    70x12
    80x12
    80x10

    ABS
    superset

    A1. Dragon Flags. aprox 3 seconds on essentric.
    12
    12

    A2. 1 Arm Medball get ups.
    Saw these in M&F and wanted to try and FUCK i underestimated these. Looks way easier than it actually is.

    Lay on the floor med ball in one hand and basically stand up.

    6 ea side
    6 ea side


    NOTE. Slight irritation in bad sholder during incline bb and incline skull crushers. Hope its not an ongoing problem again. Ill have to get on triple Flex again.



    POST WO. Cantolope inspired by none other than Patty Bateman's fruit thread.
     
  6. RollinDollos

    RollinDollos Guest

    Shit I was bumpin in the Ipod.

    SOME HYPE ASS ELECTRO HOUSE.


    [y]16ROeIXDNP4[/y]
    [y]_zaBSxb8IY8[/y]

    West Side Connection
    [y]Ab_ejppxD20[/y]

    Takin it way back with The Lynch Mobb.

    Fuck great ape ammarilla
    I'm a killa
    But killa gorilla ain't a killa
    White boys like Godzilla
    But my super nigga my King Kong
    Played his ass like Ping-Pong

    [y]r_vfyZZCVkE[/y]
     
  7. RollinDollos

    RollinDollos Guest

    you can never be to swole for the summer, but thanks mang.
     
  8. RollinDollos

    RollinDollos Guest

    5.30.09 Legs

    Been messing around with slow essentric movements for about the past two weeks and its been nothing but good to me so I decided to try it with legs today. Plus my hip (and my vagina) was hurting from previous injury so I decided to take it lighter. Was killer.


    A. Leg Press (aprox. 3 seconds on essentric, WAY HARDER than it seemed)
    4 Plates x 12
    5 Plates x 12
    6 Plates x 8
    7 Plates x 6

    Legs were ridiculously pumped after this.

    B. DB Stepups.
    80x6 ea/s
    80x6 ea/s
    80x6 ea/s

    C1. Leg Raise
    200x10
    200x10
    200x10

    C2. Hyper extensions (slow essentric, explode on concentric)
    Plate x 12
    Plate x 12
    Plate x 12

    D. 1 arm laying medball get ups.
    6 each side
    6 each side
    6 each side
     
  9. RollinDollos

    RollinDollos Guest

    Playlist for today. Mostly some Lil' Wayne.

    [y]QN5aECC2Dzk[/y]
    [y]5yx6VGL7EbY[/y]
    [y]-JbsE9-Zs1U[/y]
     
  10. RollinDollos

    RollinDollos Guest

    Started working out with my brother-in-law again after about 3 year. Used to be like 6'0 235 around 7%, doesnt like to waste time and keeps talk to a minimum so hopefully it all works out and I get some gains from this. The only gym partners Ive had have been college buddies or girls which is usually fail because for the most part I'm on a higher level than them.

    6.1.07 Shoulders.Traps

    A. BB Military Press (slow ess, explode con)
    125x12
    125x12
    135x8
    135x12 (last 4 were pushpress)
    about a min rest inbetween.

    B. DB "Power Cleans". From Joe Defranco.
    27.5x15
    25x12
    22.5x12
    THESE FUCKING BURN.

    C. Machine Press. (slow ess, fast con)
    150x12
    170x12
    180x10
    dropset
    120x10

    D1. DB Lateral Raise
    30x10
    30x10
    30x10

    D2. Plate Front Raise. Throw the plate up and catch.
    10
    10
    10

    about a min rest inbetween supersets.

    ABS.

    A. Pallof Press. Performed with 5 sec neg on last rep.
    45x10 each side
    50x10 each side
    50x10 each side

    B. Bosu med ball slams.
    12
    12

    C. Bosu Sprawls
    15




    7 mins of cardio on treadmill.
     
    Last edited by a moderator: Jun 2, 2009
  11. RollinDollos

    RollinDollos Guest

    [y]OQTlAmvdKQU[/y]
     
  12. RollinDollos

    RollinDollos Guest

    6.2.09 Back. Bis

    Back

    A. BB Bent Over Row
    135x12
    185x12
    185x10
    195x8

    B. Close Grip Seated Row. (slow ess, fast con)
    170x12
    190x10
    190x8

    C. Head supported DB rows
    70x10
    70x8
    70x6

    D. Straight arm pulldown
    70x12
    80x12
    80x12

    Bis

    A. Cable Curls. slow,fast
    80x12
    120x12
    130x10

    B. Zottman Curls. 3 sec ess.
    25x10
    25x10
    25x10
     
  13. RollinDollos

    RollinDollos Guest

    6.15.09

    Sholders

    A. DB single arm Push press
    80x6 ea/s
    90x6 ea/s
    100x6 ea/s
    110x6 ea/s

    B. Seated DB press. (slow ess, explode con)
    60x12
    65x12
    65x10

    C. Seated Cable Facepulls
    110x15
    120x15
    130x15

    D. DB Lateral Raises
    35x12
    35x12
    35x10

    Traps.

    A. DB Shrug (each rep held for aprox 2 secs)
    110x12
    110x12
    110x10

    B. Machine Shrugs
    225x10
    225x10

    ABS.

    A. Bosu Medball slams
    12
    12
    12

    B. Bosu Sprawls
    15
     
  14. RollinDollos

    RollinDollos Guest

    I'm getting that feeling like I'm over training, all hot for no reason and hungry, but it could just be the demand from the db push press.

    Got home about 9:45 since then Ive had

    PostWO - 1scoop waximaize. 1 scoop whey.

    Snack - 1 Chicken breast, about .05 tri-tip.

    Still was hungry so I said fuck it I'll make eggs.

    Snack 2 - 3 Eggs , 2 slices lunch meat, half a tomato all scrambled.

    STILL WAS FUCKING HUNGRY. While watching the dark knight I decided to go for some fats to fill me up.

    Snack 3 - 8oz milk, 1.5 tbsp PB, 1 scoop casein.

    Was full for about 30 mins but now I'm all hot and light headed. It could of also been the 5 1/2 hours of sleep yesterday.
     
  15. evolude

    evolude OT Supporter

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    Thanks for the ego boost my man.
     
  16. Abomb

    Abomb New Member

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    i hate it when evo trolls me but I love it when evo trolls (and owns in this case) other faggots :bowrofl:
     
  17. RollinDollos

    RollinDollos Guest

    :rofl:
     
    Last edited by a moderator: Jun 16, 2009
  18. RollinDollos

    RollinDollos Guest

    ok, cool guy.
     
    Last edited by a moderator: Jun 16, 2009
  19. NUDES

    NUDES New Member

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    Re-burn activated. :rofl:

    Funny shit.
     
  20. RollinDollos

    RollinDollos Guest

    6.16.09 Back

    A. Weighted Pull ups med grip
    70x12
    70x10
    70x8
    BWx20

    B. Chest Supported Rows
    225x12
    275x10
    275x10

    C. Head Supported DB Rows
    70x10
    70x10
    70x10

    D. 1-Arm Row
    110x8 each side
    110x8 each side
    120x6 each side

    Abs.

    A. Dragon Flags
    12
    12
    12
     
  21. RollinDollos

    RollinDollos Guest

    5.17.09

    Treadmill HIIT
    2 mins/1min intense

    Pullups
    31 (single set)
     
  22. RollinDollos

    RollinDollos Guest

    5.18.09 Chest Tris.

    A. DB Bench
    95x12
    105x10
    110x8
    120x6

    B. BB decline no spot
    155x12
    185x12
    205x10

    C. DB Incline
    60x10
    70x10
    70x6

    D. 1 arm neutral grip DB bench
    60x8 each side
    70x6 each side
    75x6 each side
     
  23. RollinDollos

    RollinDollos Guest

    REFEED DAY:

    4 PIECES OF PIZZA MOTHERFUCKER
     
    Last edited by a moderator: Jun 19, 2009
  24. RollinDollos

    RollinDollos Guest

    6.22.09 Sholders.Traps

    Had to get in and out of the gym because of work.

    A. DB Seated Military Press
    65x12
    70x12
    80x12 PR
    80x8

    B1. DB Front Raises
    30x10 each side
    32.5x10 each side
    32.5x10 each side

    B2. Lateral Raises
    30x12
    32.5x12
    35x12

    C. DB Power Cleans
    25x10
    20x12
    25x10

    D. Machine Shoulder Press
    140x12
    180x12

    Traps.

    Had to leave the gym quick so I banged out two sets back to back.

    A. DB Shrugs
    225x15
    245x12




    Later on:

    60 yard prowler sled pulls with rope then once the prowler was pulled push it back to original place
    6 plates x 3
     
    Last edited by a moderator: Jun 23, 2009
  25. RollinDollos

    RollinDollos Guest

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