Olibeast's Workout Log

[olibeast]

My first log, im will be doing the simple power based routine from the iron addicts website. Favori12's inspired me to do this. im already 5 workouts into the routine i will post them later. gona go eat some chicken!

[olibeast]

you will have to excuse my weakness lol! the weight numbers are strange b/c they are converted from kg into pounds.

Workout 1

Incline DB bench 3x5x 44
DB Bench 44x7, 38x8, 35x8, 33x8----------> lol was a bit optimistic!
DB OHP 29x8, 27x8, 27x8---------------> delts taken a beating!
DB tricep ex 3x10x 22
AB work 3x10x BW



Workout 2

Squat parrallel 2x5 x176------>these felt amazingly heavy for some reason!
GHR 3x10 x BW----->1st time done these, love em!
DB Rows 4x6 x66
BB curls 3x8 x66
Calf raises 3x15 x88

the DB rows were single arm, i dont like these so im switching to both arms, so weight may go down on them next workout. First time doing calf raises (they buuuurn), had to improvise on these b/c i workout at home, same with GHR, but its all good for now.



Workout 3

DB Bench 3x5x 51
Incline DB bench 3x8x 35, 1x7x 35----> didnt want to hit failure!
DB OHP 2x8x 29, 1x6x 29----> subing for upright rows.
DB tricep ex 3x10x 24
AB work 3x10x BW

decided to sub OHP for upright rows, i know its not a power movement, but it is a compound. my side delts are lagging bad so im switching.


Workout 4

Deadlift 1x5x 242, 1x5x 220-----> not impressed
Front squat 1x10x 110, 1x7x 100----> 10 reps were tiring lol
Chins 4x6xBW, alternating grips
BB curls 3x8 x 71----> fs, the return of the dreaded forearm pain!
Calf raises went to **** cos my block had gone!

was not impressed with this workout, i worked up to 264 on deads, thought it wud be piss, pulled it and i was like ****, not gona get 5 reps with this! hopefully my strength will return on them soon. want to rep 300! forearm pain is coming back on the forearm, have to keep an eye on it! best to forget about this workout. only good thing is my back is still sore as i type this. Next week should be more consitant in weights, now that i know what im capable of!


Workout 5 < todays workout

Incline DB bench 3x5x 46--------------->2lb PR
DB Bench 4x8x 38
Upright DB Row 3x8x 22
DB tricep ex 1x10x 27, 2x10x 29
AB work 3x10x BW

wanted to start light on the upright rows to see if they agreed with my shoulders, i think i should be ok. i ramped the tricep work b/c i cut out OHP so triceps werent as worked i guess. awesome workout considering i only had like 7 hours sleep. (im rubbish without sleep)

[olibeast]

did 40 mins of LISS this morning, aint been to sleep yet! think i've got problems

[olibeast]

Workout 6

Squat 1x1x 187--->felt real heavy!, 1x3x 181, switched to really high box squats, 1x3x 181--------------->WTFFF!
GHR 3x10x BW
DB rows 4x6x 44
BB curls 3x8x 77-------->have to switch to R BB curl, my forearms hurt at the top of the movement
BB Calf raise 3x3x 99------------>these felt goood!

raaaaaaaaaaaage, im fckin pissed at my squats. idk what the fcuk is wrong. could be walking to the gym, lack of sleep, warming up wrong. either way its starting to annoy me big time!

the DB rows are less this week b/c i switched to both arm dumbell, this feels way more comfortable to me, even though i look like a dick doing them, (ankle to ankle, wieight are so big lol). i really felt these in my rear delts as well, which is cool for now cos they are lagging.

forearm pain is back, which take the piss! i couldnt find a comfortable way of doing them, so im switching to R BB curl. my forearms are lagging aswell!

overall, not happy tbh, 5/10!..................yes mad!

[olibeast]

had a little think about this, in regards to curling, im goin to see if i can get away with DB curls, if not, then R DB curls< i feel these in my rear delts aswell which will be a help for know.

im **** hot on symmentry at the moment, hence all the DB work where i can.

probly weigh in tomorrow before college not expecting much movement though. carb up days tomorrow and thursday, yay!

[olibeast]

weight this morning: 181lb, up around 2lbs from last week. surprised actaully.

[olibeast]

dont think the cardio is going to get done tonight, ive got too much college work to do

aiming for around 150 grams of carbs today and tomorrow. i did around 100 last week and i didnt notice much of a difference tbh!

[olibeast]

back on it today, diet has been **** over last 2 days, college and lost my appetite for some reason. back on the diet today, will post workout later!

[1111111111111111111111111111]

My first log, im will be doing the simple power based routine from the iron addicts website. Favori12's inspired me to do this. im already 5 workouts into the routine i will post them later. gona go eat some chicken!

O rly ...

Judging by where your lifts are at now, you should make very good progress on this routine!

Subbed.

[olibeast]

O rly ...

Judging by where your lifts are at now, you should make very good progress on this routine!

Subbed.

yeah, it was all you man lol. thanks for the sub.

[olibeast]

Workout 7

DB Bench 3x4x 55----> didnt want to hit failure, +4lb
Incline DB bench 4x8x 35------->hit all my reps
Upright Rows 3x8x 24------->+2lb
DB tricep ex 3x10x 30-----------> these felt easy!+5lb?
AB work 3x10x BW

All in all good workout! DB flat bench is starting to feel heavy as i near my max. upright rows gave me a good pump, shoulders still seem to be coping with them. tricep ex seemed really easy, probly go for 33's on them next!

9/10

[olibeast]

didnt realise how late it was. was watching the six nations! so no cardio tonight.

getting a bit lazy with cardio.

[1111111111111111111111111111]

Workout 7

DB Bench 3x4x 55----> didnt want to hit failure, +4lb
Incline DB bench 4x8x 35------->hit all my reps
Upright Rows 3x8x 24------->+2lb
DB tricep ex 3x10x 30-----------> these felt easy!+5lb?
AB work 3x10x BW

All in all good workout! DB flat bench is starting to feel heavy as i near my max. upright rows gave me a good pump, shoulders still seem to be coping with them. tricep ex seemed really easy, probly go for 33's on them next!

9/10

Very nice PRs breh!

[olibeast]

Very nice PRs breh!

Thanks man.

[Delusional]

subd back, want to see how this routine works for others too

[olibeast]

Workout 8

Deadlift 2x5x 225-----> +5lb, honestly dont know where my strength has gone on deads?
Front squat 1x10x 110, 1x7x 110----> need to get all 10 reps, but these are tiring
Chins 4x6xBW, chins
DB curls 3x8 x 22----> still got forearm pain!
Calf raises 3x15x 104 +5lb-------->keep forgetting to warm up for these!

overall better than the last session on this workout. deads are still pissing me off. the 10 reps are killer on front squats, i got ATG on these, i've never really gone over 8 reps. still got forearm pain, but it minimal so i finished the sets. will switch to reverse db curl next session i think. must remember to warm up the calves lol.

think im going to do this routine for 6 or so weeks, then go back to bill starr 5x5, to try and get my squat and dead strength back.

all in all 7/10, meh

[TomAnderson]

Good to see you have a journal now mate, keep up the good work and i will see you l8ers, subbed + repped

[olibeast]

Good to see you have a journal now mate, keep up the good work and i will see you l8ers, subbed + repped

thanks man, repped.

[olibeast]

Workout 9

Incline DB bench 3x5x 49.5--------->+3lb
DB Bench 4x8x 41-------------->+2lbthese got though
Upright DB Row 3x8x 27.5--------->+3lbthese feeling heavy,form starting to go
DB tricep ex 3x10x 33------------> +3lbprobably went to failure on these,,,oops!
AB work 3x10x BW

realised i prefer incline hella more than flat! i probably shouldnt have done some of the reps that i did, but i got some kick ass music on that i have been missing for a few weeks lol. awesome workout anyway, shoulders had a massive pump.

10/10 workout really. decided that im definately going back on bill starrs after 6 weeks or so. i feel my benching may stall soon, these heavy DB presses are starting to feel quite heavy!

[Delusional]

nice pr's, why don't you do db shoulder press/military press instead of db rows?

[olibeast]

nice pr's, why don't you do db shoulder press/military press instead of db rows?

thanks man.

yeah, i know there not a power movement, but they are a compound. my lateral delts are lagging quite a bit, so i just want to bring them up to par.

[olibeast]

Workout 10

Squat 1x2x 187--->beyond a joke now!, 1x5x 132, deep box squats
GHR 3x10x BW
DB rows 4x6x 49.5
BB curls 3x8x-------->fuked about with some db's
BB Calf raise------------>so pist i cba!

i was actually ready to fuking break something, the rage was building and i was so angry. the bar feels so goddam heavy out of the rack. idk wtf is going on, all my upper body lifts are going up but my squats and deadlifts are fuked. im doing a massive deload on squats and im bringing it down to 110lb deep box squats, which is fukin perthetic. i was so angry at the workout i cba to do calfs!

im going to start to make changes to this workout, idc if my gains slow or 'dont fuk with the program'. the changes are needed!

[olibeast]

ok, this is whats going to happen. DB OHP is coming back in, upright rows are out, this is beacuse i have realised they are unsafe, and i dont want to risk a shoulder injury. i will add some lateral raises to this workout. i'll start with 3x10, see how it goes.

also im going to switch flat DB bench for incline, and jus have to diferent inclines to hit the upper chest harder. i wont be doing this for a couple of weeks though.

[olibeast]

no gym today, pretty annoyed but family comes first.

will go tomorrow and do todays workout. then take 2 days off and start again.

[olibeast]

Workout 11

DB Bench 3x5x 55----> hit all my reps easily
Incline DB bench 3x7x 38 1x6x 38 +3lb
DB OHP 3x8x 30-------> subbed these back in, hit all my reps
Lateral raises 3x10x 11--------> felt good
DB tricep ex 3x10x 35+1lb -----------> these were tuff went failure, oops!+5lb?
AB work 3x10x BW

really good workout. these upper body workouts i really like. had a good pump in my shoulders, they looked hyoooge (for me anyway) lol. wont be working out again till friday. might have a weigh in tomorrow, wel' see. think this is the end of my fourth week. i will do my 5th week, then go from there. may switch back to 5x5, dont know yet, may carry on for a 6th week.

[olibeast]

had a weigh in this morning. 179lbs. not sure if thats up or down. think im a pound up from last time i weighed myself. but this could be water weight as i weighed myself after my 1st carb up day. may also be due to the fact i have jacked in the cardio now.

im going to slowly bulk, try put on size over the next few weeks, start the cardio up again begenning of may hopefully in time for real good weather. then i can concentrate on getting tanige.

finished college for this week, been gaging to get down the gym tomorrow. rugby too. gona be a good weekend!

[olibeast]

Workout 12

Incline DB bench 3x4x 51--------->missed some reps, didnt want to hit failure
DB Bench 4x8x 41-------------->****ed up here did 41's instead of 44's damn
DB OHP 3x8x 33--------->+3lb owned these
Lateral raises 3x10x 13-----------> these were tough, and my right shoulder kept clicking ewwwwww.
DB tricep ex 3x10x 38------------> probably went to failure on these,,,oops!
AB work 2x1x BW---------forgot 3rd set lol
Standing wrist curls bar x 2x 20----------wow

ok workout, i pulled a muscle on my 3rd warm up set on my bench in my right forearm. really hurt, but i massaged, stretched and manipulated it a bit and it got better. i wasnt going to let it stop my workout! pretty pissed that i messed up flat bench, wondering why it felt easy (ish)

added in wrist curls at the end, thought my forearms were going to explode the pump was rediculous.

decided that im going to finish this week, then go straight into 5x5. cant wait as im starting to feel a bit like a bench n curl jockey with the lack of squatting etc. i may modify 5x5 a bit. 1st week of 5x5 will done with a lay off/ deload in mind if i can restrain myself. cant wait acutally.

[olibeast]

Workout 13

Squat parrallel 2x5 x110------>bloody shamefull!
GHR 3x10 x BW!
DB Rows 4x6 x55------>hard towards the end, heavy
Hammer DB curls 2x8 x 27.5 1x8x 30---------->these were pretty piss.
Calf raises--------> couldnt find my block

squats were bloody perthetic, but i worked on form and sorta deloaded in ready for 5x5 next week. legs still went a bit jelly like, but strong reps. also warmed up differently, i think this definately helped.

drawing a few conclusions from this routine. firstly i like it. i think if your really strong you will benefit a lot from it. more for size than strength but still offers both. noticable size in shoulders, chest, arms, and calfs. i've learnt a lot from using these rep ranges aswell, and if i ever make up my own routine, i wil certainly think of this routine. others things, i dont lik straight sets for big compounds like squats and deads. although i do like them for bench. deads and squats i prefer to ramp 5x5 style, aswell as bb rows. straight sets have worked well for me in arms, chest, shoulders.

so i have learnt quite a bit about my body and how it reacts to rep ranges and what not.

[cheesecake0]

subbed man.

enjoy the routine

[olibeast]

subbed man.

enjoy the routine

cheers man. is a good routine. switching back to 5x5 next week. i miss my strength

probably cycle these routines, i reckon that will work well.