Double's Weightlifting Journal

[Double]

whats up, semag.


need to get my grip up man i could hardly balance and hit the floor with one side


---------------------
creatine ON
glutamine ON

i want to try something for the next 2weeks

1x20squats
rotator work
staticholds


1x20squats
7x3speed glosegrip decline bench(if possible->shoulder)
1x12glosegrip decline
3x12 straight bar biceps curls slow

1x20squats
dips
chinups

start on thursday

after that 2-3weeks

day1


weighted chin ups 3x3 maybe substituted to straight bar curls
weighted dips 3x3 maybe substituted with close grip bench
static holds

day2

bentoverrows
dips
squats

day3

chinups
military press
deads

after that cutting 1-2weeks

day1


3x12 straight bar curls
7x3 speed glosegrip
1x12 glose grip
rotator work

day2

bentoverrows
dips
squats

day3

chinups
military press
deads



yo some measurements
weight 72,5kg
bodyfat ~14%
right arm 34cm
left arm 33cm
right thigh 58cm standing unflexed

 

[Double]

dips
10x new record
8x
8x

chinups
10x
6x
5x

static holds with 145kg a few "séts"

only a few seconds i couldnt close my hand my grip is too weak, even weaker than the forearms, could not hold it appropriate for one second. still nowhere near closing coc#1

side lateral blah

 

[Lifeforce]

Go lighter in the beginning, start off with 120-130 kg and hold it for a steady 5-10 seconds. You'll benifit from this. Fortunatly grip is the one thing that develops fast. It just seem like yesterday I could "only" hold 130 for 5 sec, now I'm over 200 kg for 11 sec and 235 for a max. Combine it with some farmer's walk and you'll have deadly grip in a couple of months.

 

[Double]

can i do farmers walk at home? is there a description for it, i didnt find anything on exrx.net. yeah i know, but i had all the weight plates for me because i did train alone today so i wanted to seize the opportunity heheh. you hold some nice weights there getting ready for that 200kg dead what?! i try to write PM either today or tomorrow

 

[Lifeforce]

Yes you can do farmer's walk at home. you just need two identical heavy objects you can grip. Dbs are great if you have heavy ones. Lift them up having them hanging to the side and begin walking with them, begin with small steps then take longer steps and increase the speed. Just be careful so you don't go too fast and place your feet wrong. It's a deadly exercise for the entire body. Lifting stones are great for the wrist strength, lats and front legs too if you want to try. =D I have a big stone just outside my house which I like to clean.

I'd be happy to get the damn 155 kg deadlift. If I calculate my max it should be:

(0,033*10+1)*120 = 159.6 kg, and my current max is 150 kg, I just can't get above that. ****ing sick!

cool man, don't feel pressured about it, write back when you feel like it.

 

[Double]

it's all in your head lifeforce, that you cant pull this number, all in your head. or maybe it's all in your lower back.

todays workout

straight bar biceps curl TRY TO FOCUS ON SLOW NEGATIVE MOVEMENT....but still i am a bit too fast

7x34 weak
6x32 weak
8x30 weak!!!!!!!!!!!!!!!!!!!!!!!!!

well maybe not that weak because i never done this exercise before+slow speed(for me)

squats

13x70 these reps made the biggest headache i EVER had. it is gone now, but my head felt like it would explode if i would do just one more rep. is it the high heart beat/blood pressure or the lack of air?? legs shivering but they could have pulled more i think.....but my body couldnt
2x90 almost injured myself because i hardly could get it up(had no one to help me) I HATE HATE HATE HATE HATE HATE HATE HATE HATE HATE HATE HATE HATE HATE SQUATS!!! weak legs weak lounges weak head high blood pressure it's the killer for me.

cloes grip decline speed benching(longest exercise name?)
finally something i enjoyed~~

3x7x30kg almost no shoulder pain! good!

farmers walk

2x42,5kg dumbells - 4metres

static holds with right then left hand 20sec and 15 sec or something.


i write later!!! yesterday sosuave didnt work right then i was out of home but today i will write!!

 

[Lifeforce]

Good to see you are doing some hardcore exercises there ! =D

Sounds dangerous man about the squats.. go chech it up, ekg, blood pressure and that stuff.

 

[Double]

=D

well what should i say to the doc. like hey girl i've done some supersquats and after 15minutes break where i was almost dead i was so angry because of the pathetic weight that i tried to do a new record with 90kg AFTER i was totally exhausted.

if i tell the doc this story and then ask why my heart beats so fast realizing that my heart isnt much trained because i never done sports and i smoke etc well sounds like im kidding doesnt it:woo:

edit: i have lots of trouble walking/sitting/standing never felt such a extreme soreness i think i will slow down on the leg work in the next days till i can walk pretty normal again, i decided to just freestyle exercises now anyway =)

 

[MindOverMatter]

Originally posted by Double
MoM
didnt know you watch my journal:cheer:

Hey, yeah I read all the journals on h&f but I don't post in them much. they're a lot more interesting to read then the ones bb.com, since I get to see some oldschool exercises no one does anymore (like farmer's walk)

don't rush your squats, use lesser weights if you have to and work your way up. warm up properly and have enough carbs in your system before you workout. on my leg days i usually have to eat extra.

 

[Double]

yeh true eating more sounds good on heavy leg days.


today

chinups

10x+2kg

straigth bi curls

10x32 new record
8x32
8x32

speed cg dbp

cg dbp

7x49 new record (never done before)
6x49
6x49

 

[Lifeforce]

Let me help the public understand what this means:

cg dbp: Close grip Decline Bench Press, quite a mouthful.

Looking good man! Chins are looking really strong, 10x+2kg.. I'm envious!!!! But ins't that a record or do you consider the 5 kg one record from a while ago?



Cool to know you read our journals MoM. Your body is a longtime goal for me.

 

[Double]

haha, good memory man. well i did 7x+5kg AFAIK.....but with higher body weight. i thought about if i will give it a "new record" but i decided against it because i am so disappointed in the chinups. i dont get it...i did around 12 chin ups with 80kg bodyweight.....so now i should easily do 12chinups with +5kg and 73kg. i dont understand has it something to do with the body coordination? or is my CNS overloaded? maybe i real have lost some muscle, dont know but im dissapointed of em.....well at least im getting them up again now(with increasing bodyweight....kinda strange)

but well when it made you envious then the dissapointed gets smaller eheheheh

 

[Double]

yesterday - hardest workout ever!!

okay prestory:while i was doing supersquats the week ago i felt like my head is going to explode in the last reps. but after some minutes break after squats everything was fine. then, on sunday i wanted to do chin ups, and after my first set i had a very painful headache. i thought it came from the excessive drinking the day before and only did some arm training.


AND NOW: i really wanted a new record in chinups to get my arms bigger!! so i started doing it....i didnt feel good but didnt feel bad either...so i did like 5 chinups and then the headache builds up .....and gets more painful with every more rep....but i needed the new record so i thought be a ****ing man and GO FOR THE RECORD!!! so i made 10reps.......and my head....ahhhhhhhhhhhhhhhhhhhhhhhhh you cant compare it with normal headache it is so much more painful. i waited for about one hour but it still was too painful to continue training so i went home to secretly moan about it on my couch eating some chocolate. i moaned about it for 2hours then it wasnt gone but better. so i got in my car again and continued working out but this made my headache badder so i could barely sleep at night and today i feel totally ****ed in the head. the only lesson i can get out of it is, be a wuss when you feel pain else everything gets much more worse!!!!!!


chin ups
10x+3kg new record
--------------
biceps curl
3x40kg
3x30kg(had no energy because i ate only some chocolate in the 5hours before)

dips
10x+3kg new record
8x+3kg

deads
cancelled after warm up......i would have collapsed :/

rotator training


OUT FOR EVER: SUPERSQUATS(THE CAUSE OF ALL THE ****, I NEVER HAD THIS BEFORE)
OUT FOR SOME TIME: SQUATS, CHINUPS, deadlifts i will try hopefully they will be okay

i hope i will get better soon go double, go!:woo:

 

[semag]

maybe you've got a migraine problem?

 

[Lifeforce]

I'm sad to hear it's so bad with your head, I felt pain in my head to, when I did ATTG supersquats it felt like my artery was about to explode, pulsated with agony.

Hope you are better now.

 

[Double]

i am 100% sure that it is exercise induced headache. i read about it, some people get it, some not. cant explain it in english sorry. i still have a bit of headache but its okay nothing deadly painful anymore just a lil bit.


i did 2new records 9x+6kg chinups and about 8-10x dips+10kg(too lazy to count reps~~) not bad considering i cant take whey and not really watch my nutrition.

 

[Lifeforce]

Good records mate. I get the same headaches as I said in my last post. Maybe we just go at it too hard?

 

[Double]

how could you not have it if i have it ?


lalala

chinups
9x+7kg new record

dips
6-10x(didnt count)+15kg new record

up from 0kg in 4weeks

i agree good record on the chinup, too. though the form is not good(a lil bit too fast overal, no slow negative movement) but never was good.

im so good cauz im so hood

weight:74kg as usual

food intake: not good, cant eat much cauz im coughing all day :[ cant drink enough whey cauz i choke on it cauz it tastes so ugly when you drink it every day for months :[ unhuman!

 

[Double]

back in business

http://i23.photobucket.com/albums/b360/xx-xx-xx/side.jpg
http://i23.photobucket.com/albums/b360/xx-xx-xx/stretchmarks_back.jpg
http://i23.photobucket.com/albums/b360/xx-xx-xx/lat.jpg
http://i23.photobucket.com/albums/b360/xx-xx-xx/P1020082.jpg

what do you think of my new outfit. now i only need a machete or baseball bat to rock :trouble:


workout not so good today 11chinups 13dips without weight......7x65kg squats 7x95kg deads........well i get back full power soon!!!!!

weight around 73kg.

skin not really clean, cheeks a bit too fat, lean mass a bit too low, bodyfat a bit too high, but i dont think it should be a real problem :/

 

[Warboss Alex]

Looking fine to me there, though you could be bigger .. Eat more!

About the squats - I had the same headache a long time ago when I did my first widowmaker. It took three days to clear but it never came back and I've been fine since.

Give it some rest and see what happens.