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  1. #1501
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Upper Power

    Reverse Grip Bench

    70x5 (3 sets)


    DB Shoulder Press (Paused)

    22.5x3 (3 sets)


    CS DB Row

    30x5 (3 sets)


    Hammer Chins

    BWx5 (3 sets)


    Dips

    5x8
    5x7


    OH DB Tri Extension

    25x6 (3 sets)


    Incline DB Curlz

    10x8
    10x7
    10x6

    ___________________

    -Key to gains: dont workout, get ill, eat poverty amounts of protien.

    -Macros 70/425/210
    ***70's Diet Crew***
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  2. #1502
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Chest & Arms Hyper

    DB Bench

    22.5x10
    22.5x10
    22.5x8

    Reverse Grip Bench

    42.5x12
    42.5x12
    42.5x10



    Flyes

    7.5x10
    7.5x10


    Straight Bar Skulls

    22.5x10
    22.5x8
    22.5x5


    Tate Press

    7.5x5
    7.5x4
    7.5x3


    Reverse BB Curl (Thumbless)

    25x10 (3 sets)


    DB Hammer Curl

    7.5x15
    7.5x10

    ___________________

    -Havent done this workout in 4 weeks. Angus was not peppered.
    ***70's Diet Crew***
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  3. #1503
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Back & Shoulders Hyper

    Rack Chins

    BWx8 (3 sets)


    CS DB Row

    20x10 (3 sets)


    DB OHP (Paused)

    12.5x9
    12.5x6
    12.5x4


    HS Rear Delt Row

    12.5x6 (3 sets)


    Side Laterals

    7.5x10 (3 sets)


    Underhand Face pulls

    Minix12 (3 sets)

    ___________________

    -Shoulder strength has taken a hit.
    Last edited by olibeast; 10-06-2012 at 03:18 PM.
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  4. #1504
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Chest & Arms Hyper

    DB Bench

    22.5x6
    22.5x6
    22.5x8

    Reverse Grip Bench

    45x8 (3 sets)



    Flyes

    7.5x10
    7.5x10
    7.5x12


    Straight Bar Skulls

    22.5x8
    22.5x8
    22.5x7


    Tate Press

    7.5x8
    7.5x7
    7.5x5


    Reverse BB Curl (Thumbless)

    25x8 (3 sets)


    DB Hammer Curl

    7.5x10 (3 sets)

    ___________________

    -Its been a while. Had time off for various reasons, havent been on a diet either in that time. Got 2 and half weeks of doing jack shiet so i want to get back on top of my workouts and diet.

    -Everythings down pretty much, not as much as i expected though in some places. Form was off too on some things. Added in an extra set of flyes and curlz.
    ***70's Diet Crew***
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  5. #1505
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Lower Power ME

    Rack Pulls (hole 2)

    100x5
    120x5
    140x1
    160x1
    170x1
    140x1
    100x5


    Calf Raises

    -70x6 (5 sets)

    ___________________

    -Was going to do legs today, but pissing down with rain and not enough room to do lunges inside so lower power instead. Decided to tackle some form issues im having with deads and i think rack pulls in front of a mirror are the key, so thats what i did. 170 was a true max.

    -cbf with abs or any other assistance, was gassed after rack pulls and they actually raped my lower back aswell anyway.

    -calfs gona calf.
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  6. #1506
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Reverse Grip Bench

    75x3 (3 sets)


    DB Shoulder Press (Paused)

    22.5x3 (3 sets)


    CS DB Row

    32.5x5
    32.5x5
    32.5x3


    Hammer Chins

    BWx4
    BWx3
    BWx3


    Dips

    BWx8
    BWx6
    BWx6


    OH DB Tri Extension

    25x5 (3 sets)


    Incline DB Curlz

    10x6
    10x5
    10x5

    ___________________

    -Gona take me a couple of sessions to get back to where i was. Reasonably happy though. My little 12 day hiatus cost me 5lbs+ weighed in a 195lbs today.
    ***70's Diet Crew***
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  7. #1507
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Back & Shoulders Hyper

    Rack Chins

    BWx8 (3 sets)


    CS DB Row

    20x12
    20x10
    20x8


    DB OHP (Paused)

    12.5x12
    12.5x8
    12.5x8


    HS Rear Delt Row

    12.5x10
    12.5x10
    12.5x8


    Side Laterals

    7.5x12
    7.5x10
    7.5x10


    Underhand Face pulls

    Minix12 (3 sets)

    ___________________

    -Strenf coming back. looking for to progress passed where i was strongest on this workout in the next session.
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  8. #1508
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Lower Power ME

    Rack Pulls (hole 2)

    100x1
    130x1
    150x1
    170x1
    180x0
    175x0
    140x1
    120x5
    120x5
    120x1
    120x1


    Calf Raises

    -35x12 (6 sets)

    ___________________

    -you a stupid ho. 180 moved, gave up too easily, then i went full retard. singles at the end were filmed to correct form.
    ***70's Diet Crew***
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  9. #1509
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Upper Power

    Reverse Grip Bench

    80x3
    80x3
    75x3


    DB Shoulder Press (Paused)

    22.5x3
    22.5x3
    22.5x4


    CS DB Row

    32.5x5 (3 sets)<-------these turned into partials


    Hammer Chins

    BWx5
    BWx5
    BWx4


    Dips

    BWx6
    BWx4
    BWx4


    OH DB Tri Extension

    25x6 (3 sets)


    Incline DB Curlz

    10x7 (3 sets)

    ___________________

    -Woke up at 5:30 this morning, was pretty much done when i got to rows. bad day for lats. changing up rows, bored of chest supported.

    -Bench form was sloppy as furk, didnt bounce but just all felt slow and grinderish. couldnt stay very tight. Althought that equals my regular bench PR with an extra set on top, might try and hit a reg bench PR later this week?
    Last edited by olibeast; 10-30-2012 at 07:21 PM.
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  10. #1510
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Chest & Arms Hyper

    DB Bench

    22.5x8
    22.5x8
    22.5x10


    Reverse Grip Bench

    47.5x8 (3 sets)


    Flyes

    7.5x12
    7.5x10
    7.5x10


    Straight Bar Skulls

    22.5x10
    22.5x6
    22.5x4


    Tate Press

    7.5x8
    7.5x6
    7.5x5


    Reverse BB Curl (Thumbless)

    25x10
    25x8
    25x10


    DB Hammer Curl

    7.5x12
    7.5x10
    7.5x15

    ___________________

    -Sigh. DB press still not back to where it was, oh well.
    ***70's Diet Crew***
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  11. #1511
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Lower Power

    Rack Pulls (hole 2)

    100x1
    140x1
    160x1
    180x1
    130x1
    130x1
    130x1


    Calf Raises

    -70x6 (5 sets)

    ___________________

    -Quick one. Tired as furk. Got that 180 kunt. Probably move down a hole next week.
    ***70's Diet Crew***
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  12. #1512
    Pro Natural kunt happylifter's Avatar
    Join Date: Mar 2011
    Location: Birmingham, birmingham, United Kingdom (Great Britain)
    Age: 20
    Stats: 5'10", 180 lbs
    Posts: 11,632
    Rep Power: 29746
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    inb4 there really just shrugs
    is this the most phaggy miscer ?
    http://i.imgur.com/ao07d.png


    "IIFYM is not simply a matter of eating foods that meet your macro criteria"-Frizzel
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  13. #1513
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Originally Posted by happylifter View Post
    inb4 there really just shrugs

    static eccentric shrugs brah
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  14. #1514
    Girl Lips of Peace Tom_Anderson's Avatar
    Join Date: Sep 2008
    Location: Gambling HQ, I am 12 and what is this?, United Kingdom (Great Britain)
    Age: 25
    Stats: 6'3", 192 lbs
    Posts: 56
    Rep Power: 1062
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    Originally Posted by olibeast View Post
    Rack Pulls (hole 2)

    100x1
    140x1
    160x1
    180x1
    130x1
    130x1
    130x1


    Calf Raises

    -70x6 (5 sets)

    ___________________

    -Quick one. Tired as furk. Got that 180 kunt. Probably move down a hole next week.
    ✰ pOsitive ✰
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  15. #1515
    36th seed fishpat86's Avatar
    Join Date: May 2009
    Location: Cambridge, United Kingdom (Great Britain)
    Posts: 10,675
    Rep Power: 195923
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    Originally Posted by Tom_Anderson View Post
    Why you get banned?
    New Evolution shat on me

    -!!!---!!!- No Excuses Homemade Equipment Crew #7 -!!!---!!!-

    "Were not talking about bodybuilding you fking retard. We're talking about Gorillas"
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  16. #1516
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Back & Shoulders Hyper

    Rack Chins

    BWx8 (3 sets)


    CS DB Row

    20x10
    20x10
    20x8


    DB OHP (Paused)

    12.5x10
    12.5x10
    12.5x8


    HS Rear Delt Row

    12.5x10
    12.5x10
    12.5x8


    Side Laterals

    7.5x10
    7.5x10
    7.5x12


    Underhand Face pulls

    Minix15 (3 sets)

    ___________________

    -Forgot to post this, from monday. Pretty much the same as last time. Got my reps on rack chins more cleanly.
    ***70's Diet Crew***
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  17. #1517
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
    olibeast has reached the pinnacle! Best possible rank! (+1000000) olibeast has reached the pinnacle! Best possible rank! (+1000000) olibeast has reached the pinnacle! Best possible rank! (+1000000) olibeast has reached the pinnacle! Best possible rank! (+1000000) olibeast has reached the pinnacle! Best possible rank! (+1000000) olibeast has reached the pinnacle! Best possible rank! (+1000000) olibeast has reached the pinnacle! Best possible rank! (+1000000) olibeast has reached the pinnacle! Best possible rank! (+1000000) olibeast has reached the pinnacle! Best possible rank! (+1000000) olibeast has reached the pinnacle! Best possible rank! (+1000000) olibeast has reached the pinnacle! Best possible rank! (+1000000)
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    Upper Power

    Reverse Grip Bench

    75x5
    75x5
    75x3


    DB Shoulder Press (Paused)

    22.5x3
    22.5x3
    22.5x5


    DB Row

    32.5x5 (3 sets)


    Hammer Chins

    BWx5
    BWx4
    BWx4


    Dips

    BWx6
    BWx5
    BWx5


    OH DB Tri Extension

    25x6 (3 sets)


    Incline DB Curlz

    10x7 (3 sets

    ___________________

    -Rubbish
    ***70's Diet Crew***
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  18. #1518
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
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    Lower Power

    Rack Pulls (hole 1)

    100x1
    130x1
    140x1
    150x1
    160x1

    100x1 (5 sets)


    Calf Raises

    -72.5x6 (5 sets)

    ___________________

    -Hole 1 is just above mid shin. Have to be block pulls to go any lower. 160 wasnt too bad, left a little in the tank.
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  19. #1519
    Pro Natural kunt happylifter's Avatar
    Join Date: Mar 2011
    Location: Birmingham, birmingham, United Kingdom (Great Britain)
    Age: 20
    Stats: 5'10", 180 lbs
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    Originally Posted by olibeast View Post
    static eccentric shrugs (hole 1)

    100x1
    130x1
    140x1
    150x1
    160x1

    100x1 (5 sets)


    Calf Raises

    -72.5x6 (5 sets)

    ___________________

    -Hole 1 is just above mid shin. Have to be block pulls to go any lower. 160 wasnt too bad, left a little in the tank.
    fixed
    is this the most phaggy miscer ?
    http://i.imgur.com/ao07d.png


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  20. #1520
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
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    Originally Posted by happylifter View Post
    fixed


    cheeky kunt
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  21. #1521
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Chest & Arms Hyper

    DB Bench

    22.5x10
    22.5x10
    22.5x8


    Reverse Grip Bench

    47.5x8
    47.5x8
    47.5x12


    Flyes

    7.5x12
    7.5x10
    7.5x14


    Straight Bar Skulls

    22.5x12
    22.5x6
    22.5x6


    Tate Press

    7.5x7
    7.5x5
    7.5x5


    Reverse BB Curl (Thumbless)

    25x10
    25x10
    25x8


    DB Hammer Curl

    7.5x12
    7.5x12
    7.5x10

    ___________________

    -Some things up, some things down. meh.
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  22. #1522
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
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    Chest & Arms Hyper

    DB Bench

    25x8 (3 sets)


    Reverse Grip Bench

    50x8 (3 sets)


    Flyes

    7.5x12 (3 sets)


    Straight Bar Skulls

    20x8
    20x6
    20x6


    Tate Press

    5x8 (3 sets)


    Reverse BB Curl (Thumbless)

    25x10 (3 sets)


    DB Hammer Curl

    7.5x8 (3 sets)

    ___________________

    -Deloaded last week. Decided to go up on first 2 exercises, felt like i was going in circles with 22.5. Sit here for a while and try to increase reps. Went down on some other things to hit higher reps. Still finding my grove with skulls, feels weird mang.
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  23. #1523
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Shoulders & Back Hyper

    DB OHP

    12.5x12
    12.5x8
    12.5x8


    Side Laterals

    7.5x12
    7.5x12
    7.5x8


    HS Rear Delt Row

    12.5x12
    12.5x12
    12.5x8


    Rack Chins

    BWx8 (3 sets)


    CS DB Row

    20x8 (3 sets)


    Underhand Face pulls

    Minix15 (3 sets)

    ___________________

    -Prioritising shoulders now. No longer feel the need pause reps on pressing.
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  24. #1524
    Pro Natural kunt happylifter's Avatar
    Join Date: Mar 2011
    Location: Birmingham, birmingham, United Kingdom (Great Britain)
    Age: 20
    Stats: 5'10", 180 lbs
    Posts: 11,632
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    soon il be stronger than you as you seem at have meh lifting
    is this the most phaggy miscer ?
    http://i.imgur.com/ao07d.png


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  25. #1525
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
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    Originally Posted by happylifter View Post
    soon il be stronger than you as you seem at have meh lifting

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  26. #1526
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
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    Rack Pulls (hole 1)

    100x1
    125x1
    145x1
    155x1
    165x1

    130x5


    Calf Raises

    -37.5x12 (6 sets)

    ___________________

    -170 next time.
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  27. #1527
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
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    Upper Power

    DB Bench

    32.5x3 (3 sets)


    DB Shoulder Press

    22.5x4 (3 sets)


    DB Row

    35x5 (3 sets)


    Hammer Chins

    BWx5
    BWx4
    BWx5


    Dips

    BWx6 (3 sets)


    CGBP

    60x5 (3 sets)


    BB Curlz

    30x6 (3 sets)

    ___________________

    -Spur of the moment tried DB bench. dis sho am big DB's, biatch to get into position. Best ive done with that anyway, but blew my head off. Not sure what i'll do next week.

    -Changed tri extensions for CGBP, didnt really feel tris much though, meh. BB curls felt kinda joocey. Will keep those in for while.

    -purdy good.
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  28. #1528
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Chest & Arms Hyper

    DB Bench

    25x9
    25x9
    25x8


    Incline DB Bench

    15x10
    15x8
    15x8


    Flyes

    7.5x13
    7.5x10
    7.5x10


    Straight Bar Skulls

    20x12
    20x8
    20x8


    Tate Press

    5x12
    5x10
    5x10


    Reverse BB Curl (Thumbless)

    25x11
    25x11
    25x10


    DB Hammer Curl

    7.5x9 (3 sets)

    ___________________

    -Up here and there. Pretty pleased. DB incline felt pretty good, havent done incline in forever so will keep it in for a bit, see how it goes. Might have to lower the angle a tad, not sure if left shoulder is mirin.

    -For the sake of progression, just decided to take skulls to around my forehead instead of keep dicking around with form. Turns out this feels like it hits my triceps better anyway.
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  29. #1529
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Reverse Grip Bench

    75x5 (3 sets)


    Incline DB

    17.5x8
    17.5x8
    17.5x6


    DB Row

    37.5x5 (3 sets)


    Hammer Chins

    BWx5
    BWx4
    BWx3


    Lateral raises

    10x6 (3 sets)


    CGBP

    60x6 (3 sets)


    BB Curlz

    30x7
    30x7
    30x8

    ___________________

    -Yesterdays^. Changing some shiiiet.

    -Started taking creatinoidz again.
    Last edited by olibeast; 12-06-2012 at 03:02 PM.
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  30. #1530
    Original Pro Natural Kunt olibeast's Avatar
    Join Date: Mar 2008
    Location: State / Province, United Kingdom (Great Britain)
    Stats: 6'2", 184 lbs
    Posts: 11,493
    Rep Power: 14944
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    Upper Power

    Incline DB Bench

    20x5 (3 sets)


    Incline DB

    17.5x8 (3 sets)


    DB Row

    40x5 (3 sets)


    Hammer Chins

    BWx4
    BWx3
    BWx3


    Lateral raises

    10x7 (3 sets)


    CGBP

    60x8 (3 sets)


    BB Curlz

    30x8 (3 sets)

    ___________________

    -Havent lifted in nearly 2 weeks, been busy/ill. Diet hasnt been too bad, started taking creatinoidz again so that might have helped.

    -Changed to DB incline cos i couldnt face having to be weaker then when i stopped, trolololol.
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