Lifeforce Weightlifting Journal

[Lifeforce]

Todays Workout was wonderful, finally everything went smooth as hell! I did not manage to get back at full weight but I was close. There was this guy too who took the bench before I got too it, and he was very strange and unfriendly, like he had low self esteem. He went around the gym and bragged about that he was doing decline bench press to target the not the middle pectoral but the lower...

Also a buddy from the gym who I haven't seen in a couple of months showed up today and he looked at me and said I had grown soo much! He said I could get real big. Great to hear stuff like that.

Db bench 8x21 kg (45 lbs)
Db bench 6x21 kg (45 lbs)

Bb bench 6?x50 kg (110 lbs)
Bb bench 4x55 kg (121 lbs)
Bb bench 4x55 kg (121 lbs)

Dip 7x2.5 kg+some stuff in my backpack total about 5 kg
Dip 5x weight above
Dip 9 no weight
Dip 7 no weight

Skull Crushers 6-7?x27.5 kg 60 lbs
Skull Crushers 6x27.5 Kg 60 lbs
Skull Crushers 4x27.5 Kg 60 lbs

Military Press 7x30 kg 66 lbs
Military Press 6x30 kg 66 lbs
Military Press 6x30 kg 66 lbs

Upright Row 6x27.5 kg
Upright Row 7x27.5 kg

Weight: 70.5 kg (155 lbs) without clothes

 

[Lifeforce]

Todays workout wrist+abs+some biceps

Barbell curl 8x27.5 kg (60 lbs)
Barbell curl 6x27.5 kg (60 lbs)

6xpullups
4xpullups

Wrist curl 12x30 kg (66 lbs)
Wrist curl 9x30 kg (66 lbs)

leg raise attached to machine ?x10 kg (22 lbs)
leg raise attached to machine 12x10 kg (22 lbs)
Sit ups /w 5 kg weight on chest
Sit ups /w 5 kg weight on chest

 

[Lifeforce]

I'VE GROWN!!!

Just for fun I took some careful measurements of me, it turns out I have grown quite a bit since last time

Before:

Arms 12.8"
Neck 15.2"
Forearms 11.6"
Chest 39"
Waist 29.6"
Thigh 21.6"
Calfs 15.4"

Now:

upper arms 33.5 cm
Under arms 30 cm
Neck 30 cm
Chest 98.5 cm
Belly 74.5 cm
Legs 55.5 cm
Calves 38.5 cm

Upper arms 13.4" +0.8"
Under arms 12.0" +0.4"
Neck 15.2 +0.0"
chest 39.4" +0.4"
Belly 29.8" +0.2"
Legs 22.2" +0.6"
Calves 15.4" +0.0"

Really need to work at my chest and my calves more. My arms have like exploded, I don't know what's wrong with them! Must be all the hard work on the triceps lately. On my way to 15" arms at least, only 1.6" left! Really happy with my leg development too, I have had some problems with injuries and stuff and haven't really been doing leg regulary, I was about to go to the gym today but something got in between so tomorrow will be my leg day. I'll report back then!

 

[Aresx]

It's great to see you busting your ass, and acheiving (no, surpassing!) your goals, man.

You have any before & after pics?

 

[Lifeforce]

Thanks!

On my phone I have pictures of me weighing 135 lbs or 61 kg. However I dug around and found one picture of me from about a year ago, me having a really large T-shirt because I was ashamed of my body.

Before

After1
After2 <--- Look real fat on this pic, the shirt hangs loose...

 

[Aresx]

You look f.ucking great. Keep it up.

 

[Lifeforce]

AWESOME WORKOUT!!!

Thanks Aresx, really niceto here stuff like that! How's your training going?

Weight: around 71 Kg, 156 lbs. I seem to have broken through my platue at 155-56 lbs.

Here's my leg day workout:

Squat 6x85 kg 187 lbs
Squat 4x85 kg 187 lbs
Squat 4x85 kg 187 lbs

Stiff Deads 8+x60 Kg 132 lbs
Stiff Deads 8+x70 Kg 154 lbs
Stiff Deads 8x75 165 lbs

Leg Curl 7x40 kg 88 lbs
Leg Curl 7x45 kg 99 lbs

Leg Press 8x121 Kg 266 lbs
Leg Press 8x133 Kg 292 lbs

Standing calves raise 10x115 kg 253 lbs
Standing calves raise 8x115 Kg 253 lbs
Standing calves raise 8x105 kg 231 lbs

Felt like an awesome workout Lasted long even with the low set count, felt very tired when I left.

 

[Lifeforce]

Just want to post todays workout, very mediocre one.

Chest/triceps/deltiods

Db bench 9x21 kg
Db bench 8x21 kg
Db bench ?x21 kg

Bench 6x55 kg
Bench 4x55 Kg
Bench 4x55 Kg

Dips 9x5 kg
Dips 7x7.5 kg
Dips 5x7.5 kg

Military press 7x32.5 kg
Military Press 6x32.5 kg
Military Press 6x32.5 kg

Upright Row 6+x30 kg
Upright Row 6x32.5 kg

Db presses 5x13.6 kg

Skull Crushers 4x27.5
Skull Crushers 7x27.5
Skull Crushers 4x27.5

 

[DJBen]

Try handstand pushups. Even if you cant do one, it's like with pullups... if you keep at it, you'll get it.

They've helped me add a good 14K onto my shoulder press

 

[Lifeforce]

Hey ben, I tried those but the blood flows to my head and I feel sick doing them, don't know why. I will try them out doing a set at a time and if It goes well with a set I do two.

As I said before, I miscalculated the weight and thought I lifted more than I did, I'll up the military press to 35 kg next week.

 

[Lifeforce]

Good Workout XXX

Todays workout:

Weight: (with clothes) 73.8 kg 162 lbs

Deadlift 6-7?x95 kg 209 lbs
Deadlift 5x95 kg 209 lbs
Deadlift 4x95 kg 209 lbs

Bent-over-Row 6x55 kg 121 lbs
Bent-over-Row 6x55 kg 121 lbs

4 pull ups
4 pull ups

6+ chin ups
6 chin ups
(will be dropping chin-ups when I manage to do more sets of pull ups)

Biceps curl 4x32.5 kg 71 lbs
Biceps curl 6x30 kg 66 lbs
Biceps curl 4x30 kg 66 lbs

Dumbell Curl 5x13.6 kg 30 lbs
(will be dumping this exercise!)

Shrugs 6+x70 kg 154 lbs
Shrugs 6+x75 kg 165 lbs
Shrugs 6x80 kg 176 lbs

I have noticed if I inhale around 60% of my capacity of the lungs then lifting heavy weight with squats and deadlifts is easier because my back is more straight, I have had much trouble with my back and pain there so this really can help me lift more than before. Soon at the magic 100 kg barrier.

My diet is a mess right now, I have no time to eat, and I have hard time fitting in the school, BC and training... Try to get as much down as possible though. :/


Ben, came to think about it, I've thought of your advice and I will defintly try it out, if I try it a little later in the pass after the heavy stuff then maybe I have a better circulation than in the beginning so my head doesn't go... you know... I'll add it in after the chest is worked out. 14 k seems amazing growth and It would be madness not to try it out. Thanks for sticking with my bulking ben. How is your program going with only basic compound exercises? Notice any faster growth?

 

[DJBen]

I'm currently getting my life on track... SO much stuff has changed recently, I need to just sort *everything*

This of course means that my bulking is crap, and I have been slipping on the old diet... I've put an inch back on my arms since I've been ill though - and I'm lifting heavier... my weight hasnt really gone up all that much though. I'll kick my ass into gear and sort it out, starting tonight.

Just an observation, try T-Bar rows and not BB Rows. I thought T-Bar rows were fairly crap, until I actually took time to do a full workout with them - it made the stress on your lower back a lot less. I dont know about you, but after I do deads, my lower back is starting to scream at me, making bent over rows a challenge and a half

Good luck with it man! keep going!

 

[HB_Hunter]

Great Work , Lifeforce

Keep on going man , However I have also grown and i went from 60-61 to 65.5 in a space of 4 months or so .

I'd recommend this T-bar also as i don't do either deadlifts or bend rows .

 

[Lifeforce]

Ok, ben I'll try them out, we only have machines where you sit and do this but I hope they are ok... somehow I feel my supporting muscles don't allow my back to reach it's potential when doing bb rows. But my lower back is strong as hell, it never gets tired except after intense leg pass

Man, that's a real drag! Nothing kills motivation faster than seeing results fade away like that. I do hope you get back on track with all the stuff that's changed... whatever it is.

HB:
Thanks! You too! You do the skinnyguy program right? I'm gonna try T-bar rows out and see if they put any mass on the lats.

 

[Lifeforce]

Bad workout X

Squat 4x90 kg (198 lbs)
Squat 4x85 kg (187 lbs)

Leg press 8x133 kg (292 lbs)
Leg press 7x142 kg (312 lbs)
Leg press 8x142 kg (312 lbs)

Stiff leg deads 8x75kg (165 lbs)
Stiff leg deads 8x80kg (176 lbs)

Standing calves raise 10x115 kg (253 lbs)
Seated calves raise 15x105 kg (231 lbs)
Seated calves raise ?x115 kg (253 lbs)

Leg raises attached to machine 12x15 kg (33 lbs)
Leg raises attached to machine 9x15 kg (33 lbs)

8-12? leg raises

This workout sucked, yeah, it was terrible, didn't feel pumped up to work out but I broke some of my personal bests, especially in squats, finally past the damn 85 kg. Just an inch from 200 lbs too.

I feel I must work on my diet. I have started to slack and don't eat as much as I use to. Have to get some more meat in there too.

 

[Lifeforce]

Good workout XXX

Weight 74.0 kg 163 lbs with clothes

Warm up
Bench 10x25 kg 55 lbs
Bench 10x20 kg 44 lbs
Bench 6x40 kg 88 lbs

Workout

Db benchpress 8x23.8 kg 52 lbs
Db benchpress 8x23.8 kg 52 lbs

Bb Benchpress 7x55 kg Kg 121 lbs
Bb Benchpress 3x57.5 kg 126 lbs

7 dips with 10 kg weight 22 lbs
8 dips with 10 kg weight 22 lbs
6 dips with 11.5 kg weight 25 lbs

3xHandstand press (aborted because I got pain in my head :/ ) Sorry ben, I just can't do this one. I'll try some more times, maybe if I do it at the beginning of the workout?

Military Press 7x35 kg 77 lbs <- that's the heaviest barbell that's not olympia barbell.
Military Press 6x35 kg 77 lbs
Military Press 4x35 kg 77 lbz

Skull crushers 2x30 kg 66 lbs
Skull crushers 3x27.5 kg 60 lbs
Skull crushers 5x25 kg 55

Upright Row 5+x 30 kg 66 lbs
Upright Row 5+x 32.5 71 lbs

Forearm flexors 8x32.5 71 lbs
Forearm flexors 6x32.5 71 lbs

Leg raises attached to machine 7+x15 kg 33 lbs
Leg raises attached to machine 7+x15 kg 33 lbs


This workout felt good, it actually gave something and I felt it was challenging to me in a good way. The Db benchpress is limited by my supporting muscles, my chest has the strenght to do it but the supporting muscles are weak in comparison, almost dropped the weight on my head today.

Anyways, I feel I have become a little fatter than before, but I do feel I need to start cutting when I reach 75+ kg 165 lbs+.

The skull crushers are dropping in weight monstrously much, it must have something to do with the the extreme use of them in bench pressing and dips. And the handstand press just doesn't work for me, I tried today but no, I get pain in my head and become all dizzy.

 

[gav]

163lbs? you fat bastard

keep it up man

 

[Lifeforce]

lol, thanks man, I can almost taste my first goal of 165 lbs... it's soo close... soo close...! Gav, can you imagine next summer at the beach? How much will you weigh? 175? 180? The girls jaws will drop! And so you know, still waiting for the pics of you!

My mother told me I shouldn't swell anymore, that's good, then I know I'm halfway to my goal But hey, she could actually have chosen a better word than swell! It's muscle not fat. *a little mad*

 

[semag]

fukkin swoll.

 

[Lifeforce]

Originally posted by semag
fukkin swoll.

Do you mean I should continue or that I look fat? Didn't catch that one.