olibeast's Journal of Peace - Doing PHAT now!

[L0GiK]

you hurt yourself during a deload session???

...i don't even.

[olibeast]

you hurt yourself during a deload session???

...i don't even.

Narh brew, i was just really tight. I would of taken some time to stretch after my first set of GM's but i was working in with some wild ******* that had a stick up his ass about quarter squatting 200kg with knee wraps, so i thought fcuk it and left him to it and did something else.

[L0GiK]

oh lol, fun times.

[olibeast]

BB Flat Bench

32.5x5
42.5x5
50x5


CGBP

42.5x5 (3 sets)


Skull crushers

17.5x15 (3 sets)


DB Bench

17.5x5 (3 sets)


Chest Supported DB Row

12.5x10 (5 sets)


Chest Supported Rear Delt Rows

7x20 (3 sets)


Chin ups

BWx3 (3 sets)


___________________

-

[olibeast]

DOH Sumo Deadlifts

65x5
80x5
95x5


3 Plate Deficit DOH Deadlifts

80x3 (3 sets)


GM's Off Pins (Deadlift Stance)

35x5 (3 sets)


Squat

65x3 (3 sets)


Calf Raise on Leg Press

100x5 (5 sets)


Hanging Leg Raise

BWx6 (3 sets)

___________________

-Decided to do sumo today to try and loosen up my groin/hammies. Pretty tight. Merlin another plate for deficits. Merlin deadlift stance GM's, feel in the lower back moar. Didnt help by the time i got to squats though. Holy fuark my left hip flexor is tight as a nuns kunt, was pretty painful to squat.

[parachuter]

deload workouts.. eh

recover fast lol, i want to see some heavy lifting!

[olibeast]

deload workouts.. eh

recover fast lol, i want to see some heavy lifting!

Not much of that goes on in here im afraid!

[olibeast]

Standing OHP (Paused)

25x5
30x5
35x5


Bench

35x3 (8 sets)


Dips

10x5 (3 sets)


Seated DB OH Press (Paused)

10x8 (3 sets)


Under-Hand Face Pulls

Lvl3 x15 (5 sets)


Pull Ups

BWx7 (3 sets)


Seated Lateral Raises

7x10 (3 sets)


Hammer Curls

10x8 (3 sets)


Reverse DB Curls (Thumbless)

7x10 (3 sets)
___________________

-Soooooooooooooo many *******s in the gym today, in my way as usual, using my stuff. kunts. They all need to....

[olibeast]

Cut starts monday, macros as of first week:


PRO 200g
FAT 150g
CHO 460g

Cals: 3990


-Will monitor weight closely to see what happens on these macros. Depending on how i look/ feel, i will add in a refeed, but i dont think it will be needed. Will weigh tomorrow morning and use that as my starting weight and take a couple of flat measurements. Will start posting macros again to keep me on the straight and narrow. It is tiem.....

[L0GiK]

Inb4 Godly aesthetics after cut.

[olibeast]

Starting Weight:

183.4lbs


Waist: 33.25"
Arms: 14"
Leg: 23"
Calfs: 13.75"
Forearm: 11"

Wrist: 6.75"
Ankle: 8.4"

Joint size is note worthy, means im getting fat as my joints are normally 2/8ths smaller on both. All other measurements taken where i normally take them. Will post full measurements, chest and shoulders etc when i go home for easter, which will be a years progress.

[olibeast]

Inb4 Godly aesthetics after cut.

Aesthetics will have to wait

[parachuter]

what are your goal measurements for the cut?

[olibeast]

what are your goal measurements for the cut?

To be able to fit my legs in my jeans comfortably again

but srsly, im not bothered, just another way to measure progress and make sure im losing fat.

[olibeast]

Back Squat

90x5
105x5
120x5<-------------5 Rep PR
90x5


GM's Off Pins

85x5 (3 sets)


Walking Lunges

15x10 (3 sets)


Decline Situps

12.5x7
12.5x6
12.5x5
12.5x3
12.5x3


Calf Raises on Leg Press

100x16 (3 sets)

___________________

-Was harder than i would of liked it to be, but still happy with a PR. I think i got too hyped up maybe, my form didnt feel great. The 90 back down set felt spot on though. Didnt want to go today, tired as fuark. Bad day really but just got on with it. GM's still feel hard, i think my form is gettin there though. Bar was pissing my off today, shiit kept rolling donw my back, fuuuuuuu. Been on 85 forever. Think i might lower volume a bit, drop a set or 2 on some assistance here and there during this. Cut down my gym time, wont be building muscle while im a deficit either so.

-Everything else was meh. Lunges really highlighted my strength imbalance on my legs. Weight on abs and calfs has been the same forever aswell.

-Groin or hammies didnt give me any issues, did some hardcore stretching saturday night.

-Lets hope next week will be smoother.

[olibeast]

Macros-

Fat: 150.6g

Carb: 460.4g

Pro: 200g

Total: 4038


-First day down, no prablum.

[olibeast]

BB Flat Bench

55x5
65x5
72.5x5<------------Equal PR


CGBP

72.5x3
72.5x3
72.5x2


Skull Crushers

32.5x8
32.5x7
32.5x6


DB Bench

30x5
30x3
30x3


Pendlay Rows

65x5 (5 sets)


Chins

BWx4
BWx4
BWx3
BWx3
BWx3


Chest Supported Rear Delt Rows

12.5x10
12.5x10
12.5x10
___________________

-Welp, ****ty night sleep. Did not want to go today. Felt sick between my sets on bench. All that said 72.5 was easy, had another rep or 2 in me probably. Form felt good, if not a little rushed as i was working in with the crack addict. He wanted me to attempt 100kg (lol bitch please). Felt pretty sick and nackered after last working set so i let him do all his sets before i went on to CGBP, so even with 10 mins rest i still did poorly. Meh.

-Worked in with some joocey kunts on skulls so ended up going heavier, DB bench the same. Pendlays up 2.5 from last time i did them. Getting hard now (i use same grip as bench so middle finger on rings) chins meh. Went a bit heavier on RDR's just to hurry up and gtfo!

-Not bad all said. Also, holy hell my ass is sore.

[parachuter]

nice benching broo

[olibeast]

Macros-

Fat: 150g

Carb: 460.5g

Pro: 200.3g

Total: 4017


-Ending cut here, all ready shredded. notsrs. Bought some shaker bottles the other day, so much better than that ******* blender.

[olibeast]

Macros-

Fat: 140.3g

Carb: 460.2g

Pro: 200.5g

Total: 3962


-Weighed this morning and my weight has stabalised on previous macros so i thought it would be safe to come down again taking away 10g of fat. Pretty sore from yesterday, mostly back. Strong late night, tomorrow is probably going to be shiit.

[Dhboy]

cheeky kunt, goodluck.

[olibeast]

cheeky kunt, goodluck.

a fellow wild cheeky kunt appears.

[olibeast]

DOH Deadlifts

105x5
120x5
135x5


3" Deficit DOH Deadlifts

130x3 (3 sets)


Deadlift Stance GM's Off Pins (Paused)

40x5 (3 sets)


Squat 75%

97.5x3 (3 sets)


Calf Raise on Leg Press

165x5 (5 sets)


Hanging Leg Raise

BWx10 (3 sets)

___________________

-Felt like aids today, missed my lectures and didnt get up till 3:30. Still felt really shiit by time i got the gym at 6. Deadlifts were pretty good could of done another rep or 2 maybe on my last set. Forgot my chalk though so hands were pretty slippery. Had to use hook grip for couple of reps on last set and all of deficits. lol at 3 plate deficit and still feels better than deadlift from the floor, wuuut?

-Form was wacky on GM's so i kept it at 40 and tried to work on it. Had planned on going 60 but this stance is much harder than squat stance so i will just build up slowly. Definately gets my lower back more. Hamstrings took a pounding though as i havent been stretching, struggled to hit depth.

-Had a long break between these and squats, let someone else use the rack. Squats felt heavy though, werent mirin.

-Fuuuuuu.

[Striver]

So you just cutting to keep fat levels down?

[olibeast]

So you just cutting to keep fat levels down?

Yessir. All the signs are telling me to take it down a notch. Sweating like a bitch, joints sizes have gone up and im really not happy with how much fat im carrying. (Also im struggling to fit in my jeans Im hoping i will only have to do 4 weeks to get to where i want but we'll see. I had hoped i would be stronger than i am now at this weight, got some lifts i would like to hit around 80kg body weight mark.

Then its onwards to 198lbs before end of the year hopefully.

[michael_xyz]

1. Why are you cutting? Unless you have a lot of fat gains. You're not really heavy or anything though. **** cutting, bulk and get strong.

2. Not sure how useful GMs are at that weight to be honest. If it works for you go ahead, but I only really found they worked when I was a lot stronger. Here's a suggestion: Why don't you try do a main assistance lift after squat/deadlift of the opposite one. So you do heavy squats and then do some heavy-ish stiffed-leg deadlifts or romanian deadlifts or whatever.

[olibeast]

1. Why are you cutting? Unless you have a lot of fat gains. You're not really heavy or anything though. **** cutting, bulk and get strong.

2. Not sure how useful GMs are at that weight to be honest. If it works for you go ahead, but I only really found they worked when I was a lot stronger. Here's a suggestion: Why don't you try do a main assistance lift after squat/deadlift of the opposite one. So you do heavy squats and then do some heavy-ish stiffed-leg deadlifts or romanian deadlifts or whatever.

pls go.

[lwild]

1. Why are you cutting? Unless you have a lot of fat gains. You're not really heavy or anything though. **** cutting, bulk and get strong.

This is why you're fat.

[parachuter]

what are ur primary goals in training?

aesthetics, strength, a mix of both?

[michael_xyz]

pls go.

What? Meh, tried to give out some advice, whatever.

This is why you're fat.

I haven't seen how he looks like but judging from his weight and height it seems a bit of a pointless pursuit unless his goal is looking good as opposed to strength.

Also, don't see how I'm fat. I'm like 5'10 and 90kg. I'm tiny, what are you on about.