Lifeforce Weightlifting Journal
- Thread starter Lifeforce
- Start date
Hey LifeForce, what's up.
First, I would like to say good job. Your results are extremely impressive.
I am EXACTLY the same way you were (5'8", exactly 135 lbs), it just so happens that I had similar stuff happen to me to make me decide to start working out.
Anyways: I'd just like to know how you began? As in: how did you know exactly what exercises to do in the beginning?
This one:
I already have a program, but it doesn't seem to work. It's divided in three days, (pecs+biceps, back+triceps, legs+shoulders) but it's been three weeks and I haven't gained a pound. I eat a lot more than before and I take these two shakes of whey a day, but still: nothing.
Any pointers are appreciated, and thanks for your time!
First, I would like to say good job. Your results are extremely impressive.
I am EXACTLY the same way you were (5'8", exactly 135 lbs), it just so happens that I had similar stuff happen to me to make me decide to start working out.
Anyways: I'd just like to know how you began? As in: how did you know exactly what exercises to do in the beginning?
This one:
Did you have a personal trainer? Or was it a template from somewhere?
I already have a program, but it doesn't seem to work. It's divided in three days, (pecs+biceps, back+triceps, legs+shoulders) but it's been three weeks and I haven't gained a pound. I eat a lot more than before and I take these two shakes of whey a day, but still: nothing.
Any pointers are appreciated, and thanks for your time!
Hello everyone... sorry for the lack of updates, I have sold both my computers and this one have a faulty keyboard. 
Nouvo... thanks alot man! It's all good. Pretty funny you began at the same height and weight.
To be honest I went to exrx.net and looked at the highlighted exercises and did like 4 sets each on them. Looked a little at diesels guide to and tried to follow is recommended set range. No personal trainer, I looked at the animations at exrx.net and tried to imitate.
If you don't gain weight then you are not eating enough. Excess intake would be stored as fat so the obvious is that you are not eating enough. Spread it out on 5-8 meals a day and force that food down. If you notice you gain alot of fat then ease down on the carbohydrates, if you are not growing eat a little more. Try to find a balance were you are eating so you are growing but do not add massive amounts of fat.
When you start out you grow from everything. So I bet it is probably not your routine which is at fault. Just keep at it with the big exercises like squats, deadlifts, bench presses, military presses, etc...
Last workout
Incline bench
8x30 kg db
4x32.5 kg db New Record
6x30 kg db
Flat bench
3x32.5 kg db
Squats ATTG: 5x110 kg New record
Squats ATTG: 5x110 kg
Deadlift 3x140 kg +1 more after grip remake
Platform deadlift 1+1+1+1x125 kg (put down bar on floor between each rep)
Plaform deadlift 1+1x125 kg
Skull crushers 7x40 kg (I never get that damn 8 reper up! )
Skull crushers 6x40 kg
Skull crushers 4x40 kg
Walking around with big plates
1 lap 100 kg
1 lap 110 kg
My workouts are a mess... I actually ended up with a day were I did 3 heavy basic exercises! I kid you not.
Nouvo... thanks alot man! It's all good. Pretty funny you began at the same height and weight.
To be honest I went to exrx.net and looked at the highlighted exercises and did like 4 sets each on them. Looked a little at diesels guide to and tried to follow is recommended set range. No personal trainer, I looked at the animations at exrx.net and tried to imitate.
If you don't gain weight then you are not eating enough. Excess intake would be stored as fat so the obvious is that you are not eating enough. Spread it out on 5-8 meals a day and force that food down. If you notice you gain alot of fat then ease down on the carbohydrates, if you are not growing eat a little more. Try to find a balance were you are eating so you are growing but do not add massive amounts of fat.
When you start out you grow from everything. So I bet it is probably not your routine which is at fault. Just keep at it with the big exercises like squats, deadlifts, bench presses, military presses, etc...
Last workout
Incline bench
8x30 kg db
4x32.5 kg db New Record
6x30 kg db
Flat bench
3x32.5 kg db
Squats ATTG: 5x110 kg New record
Squats ATTG: 5x110 kg
Deadlift 3x140 kg +1 more after grip remake
Platform deadlift 1+1+1+1x125 kg (put down bar on floor between each rep)
Plaform deadlift 1+1x125 kg
Skull crushers 7x40 kg (I never get that damn 8 reper up! )
Skull crushers 6x40 kg
Skull crushers 4x40 kg
Walking around with big plates
1 lap 100 kg
1 lap 110 kg
My workouts are a mess... I actually ended up with a day were I did 3 heavy basic exercises! I kid you not.
seriously dude, (nuovo) eat. Like... I'm talkin sitting up in the mornign and knowing what your'e gonna do the rest of the day, saying "Ok, i gotta get in around 30g's of protein per meal today... 2 hours in between all of them. Lemme see... I"m goin shopping for 3 -4 hours, so I 'm gonna bring along a can of tuna, or I'm gonna get one of the protein bars from the gas station, just to keep food in my stomach."
You need to constantly be thinking about what your'e gonna stuff down their next, and before you know it, you can eat everyhting in sight.
You need to constantly be thinking about what your'e gonna stuff down their next, and before you know it, you can eat everyhting in sight.
Shoulder presses 5x23.4 kg New record
Shoulder presses 5x23.4 kg
Military presses 6x50 kg
Military presses 4 or 5x50 kg
Pull-ups 7 with 2.5 kg weight + backpack New record
Pull-ups 5 with 2.5 kg weight + backpack
Pull-ups 7 without weight
Good mornings 10x65 kg
Good mornings 5x85 kg
Good mornings 10+x65 kg
Good mornings 10x70 kg
trying to find the right weight
Skull crushers 8x40 kg DAMN finally got it! New record
Skull crushers 4x40 kg
Some wrist curls I think I got 5x40 kg with full range of motion.
Shoulder presses 5x23.4 kg
Military presses 6x50 kg
Military presses 4 or 5x50 kg
Pull-ups 7 with 2.5 kg weight + backpack New record
Pull-ups 5 with 2.5 kg weight + backpack
Pull-ups 7 without weight
Good mornings 10x65 kg
Good mornings 5x85 kg
Good mornings 10+x65 kg
Good mornings 10x70 kg
trying to find the right weight
Skull crushers 8x40 kg DAMN finally got it! New record
Skull crushers 4x40 kg
Some wrist curls I think I got 5x40 kg with full range of motion.
Some of the latest workouts, was tired in lower back since something.
Squats ATG 2x115 kg
Squats ATG 6x105 kg
Squats 20x85 kg Was pretty heavy
Instructed friend so the workout was pretty bad and I don't remember everything, did some benching too.
Workout 2
Military presses db 7x23.9 New record
Military presses db 0x26.4 kg
Military presses db 4or5x23.9 kg
Military presses bb 6x50 kg
Military presses bb 4x50 kg
Deadlifts 3x140 kg
Deadlifts 4x125 kg (changed the form and keep my ass down more now)
Deadlift 1+1+1+1x125 kg
Deadlift 4x125 kg
Pull-ups 6 good 2 bad
Chin-ups 6 good
(will give more next time)
Squats ATG 2x115 kg
Squats ATG 6x105 kg
Squats 20x85 kg Was pretty heavy
Instructed friend so the workout was pretty bad and I don't remember everything, did some benching too.
Workout 2
Military presses db 7x23.9 New record
Military presses db 0x26.4 kg
Military presses db 4or5x23.9 kg
Military presses bb 6x50 kg
Military presses bb 4x50 kg
Deadlifts 3x140 kg
Deadlifts 4x125 kg (changed the form and keep my ass down more now)
Deadlift 1+1+1+1x125 kg
Deadlift 4x125 kg
Pull-ups 6 good 2 bad
Chin-ups 6 good
(will give more next time)
hail to the military!! btw what do you think of wide feet deadlifts.....i think i mean sumo deadlifts...im thinking of changing both squats and deadlifts to a wider feet......i've read you can lift more than because it works the hams better?
Hey double.. I think sumos are great if you are strong in the legs. I've tried them a couple of times and they seem to work okey. Need hams of steel though =D
Last workout
Bench press incline db 5x70 lbs
Bench press incline db 6x63.5 lbs
Bench press 6x65 kg
Bench press 6x65 kg
Bench press db 3x63.5 lbs
Bench press incline db 6x52.5 lbs
Bench press incline db 3x52.5 lbs (15 seconds rest)
Bench press db incline 6x52.5 lbs
think I did one more set, i was pretty angry at the damn bench
One arm rows 8x63.5 lbs
One arm rows 7x70 lbs
One arm rows 5x75.5 lbs
Barbell Rows 8x70 kg
Pull-ups 4 BW+5 kg
Lat Pulldown 8x65 kg
Lat Pulldown 5-6x65 kg
Lat Pulldown 2x75 kg (misread the machine)
Lat Pulldown 4x65 kg
Triceps Extensions 8x35 kg
Triceps Extensions 6x35 kg
Triceps Extensions 4x35 kg
Damn... just damn! Woke up sore as hell today in the tits. Made sure to keep good form and stuff.. maybe the lack of bench improvement is due to exericising with too few sets.
Last workout
Bench press incline db 5x70 lbs
Bench press incline db 6x63.5 lbs
Bench press 6x65 kg
Bench press 6x65 kg
Bench press db 3x63.5 lbs
Bench press incline db 6x52.5 lbs
Bench press incline db 3x52.5 lbs (15 seconds rest)
Bench press db incline 6x52.5 lbs
think I did one more set, i was pretty angry at the damn bench
One arm rows 8x63.5 lbs
One arm rows 7x70 lbs
One arm rows 5x75.5 lbs
Barbell Rows 8x70 kg
Pull-ups 4 BW+5 kg
Lat Pulldown 8x65 kg
Lat Pulldown 5-6x65 kg
Lat Pulldown 2x75 kg (misread the machine)
Lat Pulldown 4x65 kg
Triceps Extensions 8x35 kg
Triceps Extensions 6x35 kg
Triceps Extensions 4x35 kg
Damn... just damn! Woke up sore as hell today in the tits. Made sure to keep good form and stuff.. maybe the lack of bench improvement is due to exericising with too few sets.
well my hams arent all that.......but i will get ****ing hams of german best steel worldwide in time
sure dude cut down on the triceps playing around.....bench more and it will get up.....at least that did work for me till the injury....
arent the 8x70kg rows a new record? look good! like me although still not fully healed i will get back today for a little lifting
needed to make a comeback with the cool-smilies, keep it flowing man
sure dude cut down on the triceps playing around.....bench more and it will get up.....at least that did work for me till the injury....
arent the 8x70kg rows a new record? look good! like me
although still not fully healed i will get back today for a little lifting needed to make a comeback with the cool-smilies, keep it flowing man
RaWBLooD
Master Don Juan
as long as you have pride in your progress there are no limits :yes:Originally posted by Double
well my hams arent all that.......but i will get ****ing hams of german best steel worldwide in time
sure dude cut down on the triceps playing around.....bench more and it will get up.....at least that did work for me till the injury....
arent the 8x70kg rows a new record? look good! like me
needed to make a comeback with the cool-smilies, keep it flowing man
Military presses 8x50 kg New Record
Military presses 5x50 kg
Military presses 4x50 kg
Military presses 3x50 kg
(felt weak after the bench day)
Squats 6x110 kg
Squats 6x100 kg
Squats 6x100 kg
Squats 5x105 kg
Squats 4x105 kg
can't remember rep range.. ATG very strict
Biceps curls 6x40 kg New record
Biceps curls 8?x35 kg
Biceps curls 6-8?x35 kg
Chin-ups with close grip till failure
chin-downs partial reps 8x70 kg
chin-downs partial reps 4-5x80 kg New record
Wrist curls 4x40 kg
Wrist curls 8x35 kg
Wrist curls 4x35 kg
Wrist curls 5?x35 kg
Wrist curls 2x35 kg
Some more volume this time... feels great.
****ing great dude.. I want to see you get back into lifting, you've been away for far too long...
8x70 is a new record I think... =)
Military presses 5x50 kg
Military presses 4x50 kg
Military presses 3x50 kg
(felt weak after the bench day)
Squats 6x110 kg
Squats 6x100 kg
Squats 6x100 kg
Squats 5x105 kg
Squats 4x105 kg
can't remember rep range.. ATG very strict
Biceps curls 6x40 kg New record
Biceps curls 8?x35 kg
Biceps curls 6-8?x35 kg
Chin-ups with close grip till failure
chin-downs partial reps 8x70 kg
chin-downs partial reps 4-5x80 kg New record
Wrist curls 4x40 kg
Wrist curls 8x35 kg
Wrist curls 4x35 kg
Wrist curls 5?x35 kg
Wrist curls 2x35 kg
Some more volume this time... feels great.
****ing great dude.. I want to see you get back into lifting, you've been away for far too long...
8x70 is a new record I think... =)
Todays workout
Triceps extensions 6x40 kg (narrow grip)
Triceps extensions 5x40 kg
Triceps extensions 4x40 kg
Deadlifts 1x135 kg (felt weak)
Deadlifts 24x115 (singles, 9 in a row, 6 in a row, 5 in a row, 4 in a row)
7 Pull-ups (warm up)
Rows 8x75 kg New Record
Rows 5x80 kg New Record
One hand rows 5x33 kg
One hand rows 4x33 kg
Calf raises 8x120 kg New record
Calf raises 5x120 kg (15 breath pause)
Calf raises 6x120 kg
Calf raises 6-7?x145 kg (Slow negatives)
I'm in a hurry, sorry if I am not responding in other journals tonight. =)
Triceps extensions 6x40 kg (narrow grip)
Triceps extensions 5x40 kg
Triceps extensions 4x40 kg
Deadlifts 1x135 kg (felt weak)
Deadlifts 24x115 (singles, 9 in a row, 6 in a row, 5 in a row, 4 in a row)
7 Pull-ups (warm up)
Rows 8x75 kg New Record
Rows 5x80 kg New Record
One hand rows 5x33 kg
One hand rows 4x33 kg
Calf raises 8x120 kg New record
Calf raises 5x120 kg (15 breath pause)
Calf raises 6x120 kg
Calf raises 6-7?x145 kg (Slow negatives)
I'm in a hurry, sorry if I am not responding in other journals tonight. =)
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
- 4,175
- Reaction score
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Change your exercises then!Originally posted by silverwex
life, HOW the hell do you keep progressing so well on your lifts?!
Im eating more than usual and still cant really up any of my lifts!
