Lifeforce Weightlifting Journal

[Lifeforce]

Originally posted by Double
your bi's must have exploded whats your current biceps curl record?? great work man on the rows!!

Thanks Rawblood... are you online all the time? =)

Just 6x40 on a straight bar I think. I can probably get more with the EZ one. =) I've managed to use biceps as little as possible. Before I used to be perfectly still when rowing and that killed my biceps before I felt anything in the lats, now I swing a little with my back for some leverage and go slow on the negative. Thanks man! Want them wings you know. =)

 

[Lifeforce]

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!

Hey silver! I've cleaned up the diet a little, changed the exercises around and changed the number of sets I do. I regress in the bench so it's not all good =) Seems like my body respond best when I do one exercise for like 3-4 weeks and then change it for another.

For example...

Military Press 4 weeks
Db press 4 weeks..
repeat.

If you are not progressing at all and you're eating good perhaps you are better off with some rest for a week or so or just change the exercises around alot and start doing new exercises.

 

[RaWBLooD]

Originally posted by Lifeforce
Thanks Rawblood... are you online all the time? =)

Just 6x40 on a straight bar I think. I can probably get more with the EZ one. =) I've managed to use biceps as little as possible. Before I used to be perfectly still when rowing and that killed my biceps before I felt anything in the lats, now I swing a little with my back for some leverage and go slow on the negative. Thanks man! Want them wings you know. =)

nope

 

[Lifeforce]

Bench Press 6x70 Kg 154 lbs
Bench Press 5x70 Kg 154 lbs
Bench Press 4x70 Kg 154 lbs

Bench Press incline db 6x26.4 58 lbs
Bench Press incline db 5x26.4 58 lbs
Bench Press incline db 3x26.4 58 lbs
Bench Press incline db 6x26.4 58 lbs
Bench Press incline db 7x26.4 58 lbs
(got damn angry on last set)

Straight leg deadlift 8x95 kg 209 lbs
Straight leg deadlift 8x100 kg 220 lbs New record
Straight leg deadlift 4x100 kg 220 lbs (15 breath pause)
Straight leg deadlift 8x100 kg 220 lbs
Straight leg deadlift 2x100 kg 220 lbs (8 breath pause)
(Straight up from ground)

Biceps Curls 4x40 kg 88 lbs
Biceps Curls 8x35 kg 77 lbs
Biceps Curls 6x37.5 kg 82 lbs
Biceps Curls 3x40 kg 88 lbs

Weight: Around 78.5-79 kg (bulking slow to get minimum fat gain)

Did some measurements a Week ago:

Arms 36.5 Cm (14.7")
Forearms 32 Cm (12.6")
Chest 102 Cm (40.2")
Waist 82.5 (32.4")
Quads 60 Cm (23.6")
Calves 41 Cm (16.1")

 

[Double]

thats some good size on your arms there man as i said your bi's must have exploded according to your rows....even when you say your new form is less on the biceps....military press has gone up too so it makes sense

 

[Lifeforce]

Thanks man.. =) Want at least to get up to 15" then I haven't got minimal arms... but the damn forearms must grow more.. I want bigger ones.. at least 14" =D

Seems like the arms started taking off after doing alot of back work as you say.. rows and stuff... and strong militaries..

 

[RaWBLooD]

Originally posted by Lifeforce
Thanks man.. =) Want at least to get up to 15" then I haven't got minimal arms... but the damn forearms must grow more.. I want bigger ones.. at least 14" =D

Seems like the arms started taking off after doing alot of back work as you say.. rows and stuff... and strong militaries..

youll have arms bigger than 15 by the time youll have 14 inch arms, unless you do something big about it now.

 

[Double]

i guess you attracted some wisecracking homeboy into your journal mate..the post ratio will soon be instead of 1:1:0,1 lifeforce:double:rest.....5:1:1:0,1 rawblood:etcetc =D

 

[semag]

hey, i post in here once in a while

 

[Double]

hey im sorry i should have mentioned you and silver personally - sorry mates - bad bad double!!

 

[Lifeforce]

ohhh you are both so cute... =) Your visists are very welcome Semag. RawBLooDs too... I guess he personifies the meaning of.. "I disapprove of what you say, but I will defend to the death your right to say it."

 

[silverwex]

thanks for remembering me double!

 

[Lifeforce]

Todays Workout

Military Presses 6x52.5 kg 115 lbs New Record
Military Presses 4x52.5 115 lbs kg
Military PResses 4 or 5x50 110 lbs kg
Military Presses 6x50 kg 110 lbs (negatives with leg drive)
Military Presses 2x55 kg. 121 lbs (just because my friend did a 7x55 kg. Damn, I just broke his previous record on this and he's back breaking mine again)

Skull Crushers EZ 6x42.5 Kg 93 lbs New Record
Skull Crushers EZ 4-5x42.5 93 lbs Kg
Skull Crushers EZ 6x40 88 lbs Kg
Skull Crushers EZ 6x50 kg 110 lbs (negatives)

Squats (ATG) 7x110 Kg 242 lbs New Record
Squats (ATG) 4x110 Kg 242 lbs
Squats (ATG) 6x110 Kg 242 lbs
Squats (ATG) 3x110 Kg 242 lbs
(I'm increasing weight when I can rep 20 reps within 3 sets.

Wrist curls 8x40 kg 88 lbs New Record?
Wrist curls 4x40 kg 88 lbs

Farmer's Walk 51.8x1lap 113 lbs

Militaries felt a little weak because I had some soreness in them since the incline db presses. Squats was HELL to do because my hamstrings was sore like ****. could hardly walk home. Hopefully it will get better when I am not shocked from starting doing SLDLs.

A friend of mine and I decided we were going to make some movies of us lifting.. =) That would be cool.. I could host them with my T3 connection

 

[ShyRyder]

Man I gotta give you respect again for going from 142 to 175. that’s pretty impressive to do it striaght like that. What kind of injuries did you have along the way and how did you deal with them. Also when you stated how did u learn proper form?

 

[Lifeforce]

Thanks a bunch dude. =) Actually I began at 135 with clothes on and added alot of fat on the way. Now I basically bulk the same way warboss give advice about.

Had a injury in my quadriceps from not warming up. Just let it heal and got back. Then I had problem with my wrist. I benched with my wrist tilted back and squatted while holding the bar on a breaking angle of the wrist. Just let it heal too... I guess I haven't had any real injuries yet and for this I am greatly thankful.

Proper form is something I learn all the time.. it can be to change the positioning of the hand or just dropping the ego once in a while. In the beginning I searched the internet on how to perform the exercises. I can really recommend www.exrx.net and watch the vidoes there. Those helped me much.

Anyway... wish you good luck on the journey though. =)

 

[Double]

haha great man

 

[Lifeforce]

Whoa, todays workout:


Deadlifts 21x125 kg 275lbs (7,6,4,4) 7 new record

Biceps curls 5x40 kg
Biceps curls 5x37.5 kg
Biceps curls 4x37.5 kg

Was a little tired today in biceps

8 Pull-ups
6 pull-ups

Power cleans 3x75 kg

This workout was pretty hard to do because I've trained most muscles.

 

[silverwex]

hey life,

how many g's of protein you on now? great progress.

also, your workouts always seem different, like you train biceps with legs sometimes and other times you train tris with legs? whats the story with this?

 

[Lifeforce]

Hey silver!

I have no idea really. Today was... hmm..

30+90+60+34 = 214 g protein today from whey and milk... =)


Ohh that's a fascinating story... I walk to the gym and look up in the sky and see the clouds.. and then I get a revelation that today is a good day to squat... then arrive and I start to feel at my muscles... which muscles seems to have had the best rest? If it's triceps I go with triceps... or biceps.. or delts.. or whatever... I don't have a plan for my workouts.. I make them up every time I visit.

 

[Lifeforce]

ahh did some cardio today... well sprinting to be honesty.. like 300 meters total... DAMN I say.. my lungs hurted ten minutes afterwards.. I must have the worst condition ever...