olibeast's Journal of Peace - Doing PHAT now!

[olibeast]

Sup guys, welcome to my new log for 2011 and onwards. Decided to move into this section and become more organised! Lets get started...








History


-I started lifting in May 2008. I had messed about before but this is when I became semi-serious about lifting and bought all the basic necessary equipment for a home gym and started Rippetoes. I didn’t have much of a clue about dieting or what, or how much to eat.

-February 2009 I stepped it up and bought 140kg Olympic weight set and started to bulk. At this point I got obsessed with gaining weight and gained a lot of fat. In short I went from 145-150lbs to 210lbs in 2 years. My Body fat had spiralled to 20%+ and my lifts were terrible. During this time I did various routines like SPBR, Madcows, WS4SB, West Side and various other splits that I made up.

-September 2010 I went to University. I had something like a 6 week layoff from the gym until I found a decent one. I started up again and I had lost a lot of strength, but rapidly gained it back over the next 2 months or so. I’ve come home after 4 months at university to find I have lost 35lbs and around 5” off my waist, but managing to keep some half decent strength. This is where I’m at now.



Diet


I record nearly everything I eat apart from those rare occasions when I might get a bit drunk (I am a student after all). I’m not fussy about where my calories come from, I just eat.

Current diet is 2000 calories and 100 grams of protein. I know the protein is super low, but it’s working for some reason and I’ve managed to gain while on it, so for now it will do. Other calories can come from where ever, I’m not bothered. While I’m at Uni my fat intake is quite high because of all the crap I eat. When I’m at home I keep my fats a lot lower and carb intake as high as I can.

Current weight is 175lbs, maintaining on 2000 calories.



Training


At the moment I have no specific routine. I just try to bench, squat and deadlift every week and shoot for some sort of PR every time. I’m focusing on big Compound lifts and trying to get stronger, I may have a go at a 3 day a week 5/3/1 routine in the future. I bought the E-book and I really like the look of it.



Lifts


Some of my PR’s. I also have videos of PR’s and from time to time will record some lifts and post in here.

Squat: 120kgx1
Bench: 85kgx1
Deadlift: 170kgx2

I hope to beat these lifts but at a much lower bodyweight.



Stats


-Height: 6’1.75”
-Weight: 175lbs
-Body Fat: 15% (ish)
-Waist: 33” (ish)
-Wrists: 6.75"
-Ankles: 8.6"

(Yes small joints )


Goals


I have many goals regarding physique and lifting. For now I will keep it simple and say 175lbs @ 12% BF by September 2011.

Lifts –

- 1.5xbw Squat
- 1xbw Bench
- 2xbw Deadlift
- 10 Dead hang Pull-ups

-Most importantly, stay healthy and injury free!

Let’s do this!

Link to my old log:

http://forum.bodybuilding.com/showth...373451&page=68

[chriskav]

Yes brah

[olibeast]

Yes brah

holy ****! strong reply time.

[chriskav]

Just as I clicked new posts yours was at the top

[olibeast]

Front Squat

60x1
70x1
80x0


Stiff Legged Deads (On Box)

40x10
40x10
40x8


Decline Situps

BWx15
BWx10
BWx10

___________________


-Not a great session to start this new log off. My Groin is super tight and i did a few more warms up sets but still feels horrible. Been Stretching over last few days but its no good. I dont think i've strained it, its just tight.

-Front squat felt heavy, i think the bars at the gym i got to at uni are 15kg not 20kg. Something wasnt right today anyway and im not sure what. I didnt plan on maxing out or anything, but as 70kg felt heavier than it should, i couldnt bring myself to go back down and do reps, stupid decision on my part. Quite disappointed.

-Will post macros later, and i'll weigh in tomorrow morning. Christmas day and Boxing day im relaxing the diet, going to drink and get a massive food baby on!

[wouldlikemuscle]

Iya!! Why u keep making me sub up in these

[olibeast]

Iya!! Why u keep making me sub up in these

This is my new shiny super smart homo log. Other one is for teh lulz.

[olibeast]

Macros-

Fat: 79g

Carb: 228.4g

Pro: 103.3g

Total: 2011 cals


-Some more groin stretches, i can actually feel it now. Not mirin. Hitting up the ibuprofen.

[olibeast]

Weight: 175.0lbs

[SgSpartan]

Sick pic to start the log off.

[olibeast]

Macros-

Fat: 75.5g

Carb: 233.5g

Pro: 104.6g

Total: 2035 cals


-Back on it today, i'll have one more 'binge' day new years eve then thats it. Groin feeling a little looser, still stretching.

-Training tomorrow

[wouldlikemuscle]

Macros-

Fat: 75.5g

Carb: 233.5g

Pro: 104.6g

Total: 2035 cals

I've just eaten over half that amount in one meal!

[olibeast]

I've just eaten over half that amount in one meal!

fatty!

i only had 2 meals yesterday, both came to around 1000 cals.

[olibeast]

Standing Overhead Press

40x4
40x4
40x4


Barbell Rows

40x15
40x10
40x10


Shallow Decline Flyes

5x15
5x15
5x20

___________________


-3 Rep improvement on OHP, not too bad, left a little in the tank. Forgot to do a burn out set.

-Rows for the lulz.

-Flyes to get some sort of direct chest work in.

-Taught my 12 year old brother to deadlift today. He looks a little weird, needs to work on his flexibility. He managed to pull 52.5kg pretty convincingly, not bad i suppose. He must weigh around the 50kg mark.

-Might do pullups tomorrow, not sure yet, or i might go and squat. Still stretching my groin, still feels pretty tight. Might have to narrow my squat stance a little. Having a problem trying to stay warm in my dad conservatory in this weather.

[chriskav]

I thought you were bulking O_o

[olibeast]

I thought you were bulking O_o

Not yet brah. Just going to maintain my weight and try and get stronger.

[chriskav]

Not yet brah. Just going to maintain my weight and try and get stronger.

ah right your macros are 200 cals lower than my cutting cals, this is what I hit today

2205 Calories
61.7g of Fat
209.7g of Protein
209.2g of Carbs

Why is your protein that low?

[olibeast]

ah right your macros are 200 cals lower than my cutting cals, this is what I hit today

2205 Calories
61.7g of Fat
209.7g of Protein
209.2g of Carbs

Why is your protein that low?

You are losing weight on that? Do you know your current weight?

I'm just experimenting with diet. I've read about people not needing that much protein to get stronger, im not sure how low protein will effect body composition though. Also i got sick of drinking my unflavoured whey which was making up a lot of my protein intake as its cheaper than real food. So i've been making up recipes i can dump a load into. So far i got pancakes and chocolate pudding. I'm going to try a small shake later and add some cocoa to it and see how it turns out.

I do plan on raising my protein intake again at some point to 1g per lb of body weight, or 1g per lb of lean mass, (around 150g) to see if it effects body composition.

[chriskav]

You are losing weight on that? Do you know your current weight?

I'm just experimenting with diet. I've read about people not needing that much protein to get stronger, im not sure how low protein will effect body composition though. Also i got sick of drinking my unflavoured whey which was making up a lot of my protein intake as its cheaper than real food. So i've been making up recipes i can dump a load into. So far i got pancakes and chocolate pudding. I'm going to try a small shake later and add some cocoa to it and see how it turns out.

I do plan on raising my protein intake again at some point to 1g per lb of body weight, or 1g per lb of lean mass, (around 150g) to see if it effects body composition.

Have you tried adding whey to porridge? tastes goodman

yeah i started my cut on 3000 then lowered it down every few weeks now im at 2250 and losing weight steadily

[olibeast]

Have you tried adding whey to porridge? tastes goodman

yeah i started my cut on 3000 then lowered it down every few weeks now im at 2250 and losing weight steadily

I'll give it another go. Normally tastes like aids to me.

What are you cutting to?

[chriskav]

Just going by the mirror brah, not going to be bulking again, getting lean and staying lean ftw

[olibeast]

Macros-

Fat: 61g

Carb: 265.9g

Pro: 100.4g

Total: 2027 cals

[TomAnderson]

1rd page!!

New log time already?

[olibeast]

1rd page!!

New log time already?

Welcomes my old friend!

I did run the other log for 22 months tbf. Time for a fresh start.

[olibeast]

Front Squat

65x4
65x4
65x4

40x3 (paused)
35x8 (paused)


Stiff Legged Deads (On Box)

40x15
40x12
40x15


Decline Situps

BWx20
BWx20
BWx15

___________________


-Well that confirms that the bars i've been using at uni are 15kg not 20kg. Did a pretty extensive warm up and changed my form a little and it was easier on my groin, wasnt annoying me but its still tight. I think the cold weather is defo effecting me, my left hip clicks when ever i sit down now and my left knee likes to click a lot on certain movements. Its all right after i warm up on squats, doesnt sound very nice though. Last few reps of heavy sets were grinders, my endurance isnt very good.

-Took a video of my last heavy set to check my depth thinking i was high but my ass was about 10 inches from hitting the floor so i was happy with that. I'm still over exergerating the 'sit back' portion of the squat and it gives me a funny looking swing motion that i need to stop.

-Nearly fell backwards on my first set of paused squats, then i realised ive been pausing with 35kg back at uni because of the 15kg bar so i lowered the weight. Felt pretty powerful on those.

-Not bad i guess, pretty happy with that.

[olibeast]

Macros-

Fat: 47.8g

Carb: 286.6g

Pro: 101.7g

Total: 2008 cals

[mikeh91]

Innnn, lurked for a while in your old log OP, was a good log!.. Are you down at plymouth uni? (no stalker) just curious as Im heading there in September!

[olibeast]

Innnn, lurked for a while in your old log OP, was a good log!.. Are you down at plymouth uni? (no stalker) just curious as Im heading there in September!

Sup bro. Yeah i recognise your avi.

Yes im at plymouth, dont know if you had a chance to check the uni out yet, but what ever you do dont join the uni gym. Crap is putting it kindly. What are you going to be studying?

[mikeh91]

Yea I`ve got a couple of friends down there who say the exact same, no weights and full chavs yea? Ha, whats the gym like you currently train at like?

Im gonna be studying Marketing, just want to start now really!! A gap year was a poor choice lol. What do you study mate?

[olibeast]

Yea I`ve got a couple of friends down there who say the exact same, no weights and full chavs yea? Ha, whats the gym like you currently train at like?

Im gonna be studying Marketing, just want to start now really!! A gap year was a poor choice lol. What do you study mate?

Pretty much, always rammed aswell. I joined and never went, burnt �80 right there. Gym i train at has got everything you need really. Get a few douches that train in there if you go in late, but the guy that owns it is really nice, (no homo) and is easily the biggest guy ive ever seen in real life. Its a small space, but it never really gets majorly busy. I've gone in there lunch time and im the only one training. �25 a month for students.

Lulz, i took 2 gap years, im glad i did. I'm studying Building Surveying. Its all right, i aint putting myself out for the first year, just cruising.