Lifeforce Weightlifting Journal

[Lifeforce]

I'll throw them around a little, close grip, JM presses, dips


Todays workout!

Warm-up
Deadlift 7x45 kg
Deadlift 4x85 kg
Deadlift 2x115 kg

Workout

Deadlift 10x120 kg 264 lbs New Record
Deadlift 3x125 275 lbs
Platform Deadlift 8x115 kg New Record!
(here you can clearly see my hamstrings or my lower back keep me back, my projected max from 10x120 is 160 kg, I can't get past 150)

Bent over Rows 6x60 kg 132 lbs
T-bar rows 8x50 kg 110 lbs
T-bar Rows 5x50 kg 110 lbs

Shrugs 10x90 kg 198 lbs
Shrugs 10x110 kg 231 lbs 242 lbs
Shrugs 7x110 kg 231 lbs 242 lbs

Chin downs 10x65 or 70 143 lbs New Record
Chin Downs 4x65 or 70 143 lbs

standing calves raises 10x85 187 lbs
standing calves raises 9x85 187 lbs
standing calves raises 9x90 198 lbs
(moved my abs to leg and vice versa)

I've never felt better contact in my calves, raised all the way up, and all the way down. Awesome!!

Weight: 170.2 lbs (I've stopped loosing water and glykogen)

 

[Double]

you already started your cutting man! didnt know this good luck!

maybe you should do more something like 3x3x140kg instead more reps with lower weights hmm.
gratz on the new records anway!


sounds good with the girl, who is she, the one from the school?

 

[semag]

yo life!!!

You want another tip from the king of cheating??

Throw a shrug into every deadlift rep at the top (to reset your shoulders).... then you can cut the shrugs outta your routine.

Besides... Shrugging 125 and 120 kg is more than what you were doing for shrugs anyway

 

[Lifeforce]

Thanks semag, I've tried that a few times. =) Might try it again. Why not do calves raises when squatting if we talk about combining exercises I mean. seems good too.

I didn't tell anyone Don't want any more pressure on me to perform well. The less who know the better. The thing is I have trouble repping at that weight, my hamstrings or my lower back can't take the punishment so I'm thinking of doing 4-8 repper on the deadlifts to strengthen the lower back. I get alot more sourness in it when I deadlift more reps. Besides, I want to keep my muscle now when I cut so I keep the reps a little highter (4-8) to get more hyperthropy.

The girl is the one from school. We've already talked about meeting again. I might take her to the beach or something. Less clothes, sun and water... =)


Weight: 168 lbs BF 13% (measured at least 5 times)

BF is not impossible, I look harder than before. I was about this BF last time at 74 kgs. This time I want down to 10% no matter what.

 

[Double]

other people pressure you to perform well? hm other people only pressure me to ease a bit down if anything lol.


beach in sweden? you mean more like putting your feet in a cold lake?cool man. dont let the cutting ruin it =) not that she thinks you dont wanna have sex with her

 

[Lifeforce]

Squat 6x110 kg ****! The deadlifts probably ****ed it up
Squat 5x110 kg

Bench press 8x70 kg New record
Bench press 6x70 kg

SLDL 5x100 kg
SLDL 7x100 kg

leg press 10x178 kg (max)
one leg 8x106 kg New record
one leg 6x115 kg New record

Hammer curls 5x18.9 kg
Hammer curls 5x18.9 kg

8 chin ups

I'm ****ing drained, I'll write answers to PMs and everything tomorrow. I need to sleep.

 

[semag]

Yo Lifey, I got some chest stuff for you.

Try this out, it's what I'm currently doing, and I'm liking the results (in terms of gains)

1 set RP Chest.

Here's the restpause(RP) style (you'll need a spotter). Throw on a weight you can do 8 with... actually, throw on a weight you can do like 10 with, but do them slow enough and controlled enough that you're only going to get 8, if that makes sense. When you fail on #9, go for it, but make your spotter rack it (on the low pin) when you get stuck.

Take 10 deep breaths, while your spot counts to 20 seconds. Un-rack it (with the spot) and crank out 1-4 more (hopefully )

10 deep breaths, 20 seconds. Unrack, crank out.
You'll prolly get 1 at most if you do it right, it's intense.


2x6 decline bench

[2x10 weighted dips?]

 

[Double]

gratz on the records. wazzup with the stuff you promised?

 

[Lifeforce]

I'm gonna write a reply right now. Thanks double.

Thanks for the tip semag, I'm gonna use it later when I get stuck but for now I don't dare to change a thing, I'm terrified to cut it short when I'm FINALLY gaining on the bench. If I plateu I will try it


[76.8 kg - 169 lbs 12.5 % BF!]

Todays workout

Deadlift max 0x155 kg
Platform Deadlift 6-7?120 kg New Record
Platform deadlift 6x120 kg

8 Chin ups (full range motion, slow, focus on lats)
8 Chin ups
5 Chin ups

Good mornings 5x60 kg
Good mornings 5x65 kg (working on form)

12 Dips
8 dips + 24 lbs
3 dips + 24 lbs

Farmer's walk 38 meters with 51.8 kg dbs
Static hold 3 s with 73 kg dbs (146 kg hard to deadlift!)

Clean a big ****ing stone on the way home it must have weighed like 70-80 kg!


I think I'm acually gaining muscle while I am cutting, right now I've lost 3.5 cm on my waist in little more than a week and I've only lost like 1 or 2 pounds not including 2 kg waterweight. The caliper measurements is getting noticbly smaller, I had to retake the measurements 4-5 times on each part.

 

[Double]

it was the same with me when i started cutting. fat loss gotten slower, weight loss faster during the cycle though. another reason to do more small cuts than one big.

 

[Lifeforce]

ATTG Squat 21x80 kg 176 lbs

Bench press 6x72.5 kg 160 lbs (wide grip)
Bench press 4x72.5 kg 160 lbs
Bench press 3x72.5 kg 160 lbs

Bench Press incline db 7x26.4 58 lbs (wide grip, first time ever)

Biceps curl 6x37.5 kg 82 lbs

Standing Calves Raises 10x90 kg
Standing Calves Raises 8x95 kg
Standing Calves Raises 10x90 kg

blah.. lousy workout.

76.5 kg this morning

double, I totaly agree with you. however, I'm going to keep this one going for a while. To get down below 10%

 

[Double]

well that missing 2,5% won't take that long. 2weeks max ! cut down the carbs if necessary

 

[Lifeforce]

ahh well.. I just cheated a little.. bought some chips and watched a moview with a friend. :/


Anyways...

SUPER SQUATS!

17x100 kg 220 lbs damn mind let me down, I counted my reps to 12, but my friend counted also and said I must have missed alot of reps.

SLDL 8x100 kg went very deep but I hurt my back so I backed off. I don't understand it, I used good form. So I skipped the rest SLDLs.

Hamstring curls 9x50 kg
Hamstring curls 3x50 kg

Biceps curl 7x37.5 kg

Static holds

10 sec 90, 145, 175, 205
5 sec 215 kg

some shoulder work too..

weight: 167.4 lbs

 

[Double]

so you had the same idea with the supersquats, well you put on some good weight here

you doing hamstring work after supersquats?too crazy:woo:


how your doing your biceps curls?? do you do it "slow" or normal?? i have gotten so weak i dont know if it is because i do them slower in the negative rep(i think) or have i lost some serious mass :/

 

[Lifeforce]

Yeah.. I've done it three times now. Thanks man. =)


Bench Press 5x72.5 kg :/
Bench press 3x70 kg
Bench press 6x65 kg

Incline bench press db 5x26.4
Incline db bench press 7x21.4

ATTG 20x85 kg 187 lbs Man, I was dead, fell to the floor and a guy came up to me and said it was nice to see someone who really worked out hard.

Biceps curl 6x37.5 kg
Biceps curl 8x37.5 kg (only negative)

Dips 9x11 kg
Dips 3x11 kg

Stone carry 90 kg - 40 meters
Stone carry 100 kg - 25 meters


Lacked alot of energy today

 

[Double]

9x11kg dips sound good isnt it new record?!why dont you answer on the bi curls question.

 

[Lifeforce]

Sorry, sometimes I just don't know how to read. I do mine pretty slow, like 2-3 seconds on the way down. Maybe it's because you've switched it to straight bar?

hmm.. yeah 9x11 kg is a new record but not near my old 6x20 kg :/

 

[Double]

okay. yeh i did them always pretty much as fast as possible but tried to do it controlled....well then its no wonder. then i was never better than you in the sz biceps curls.....or hmmmm the max record noone can take away from me....well only a new max record time to max out straight bar soon what do you think

 

[Lifeforce]

sounds good double, I'm doing negatives on the straight bar with 50kgx6 rep. =) I can pull 6x40 ordinary.

Anyway I hope you didn't abandon this place when I left. How is things going?



I thought I'd add some pictures of my cut

Chest
My legs
Forearms

 

[gav]

ripped dude