Lifeforce Weightlifting Journal

[semag]

haha, i know how that is bro. I haven't gotten consistent cardio going for a while now... and it's showing. That plus all the alcohol i've been consuming during my senior year of college *sigh*

And then.. sometimes inconsistency strikes. Like yesterday, I ate three times I believe. protein shake @ 7:30 AM, donut @9:30, chicken wrap + beer @ 2pm, pizza @ 11. *shakes head* Stupid work and not being organized enough to bring food yesterday.... blegh!

 

[Lifeforce]

What a drag semag. :/ I hope you get back on the wagon again. Love your diet man.

Ahhhrg... my feet hurt so much.. after I finished my workout I remembered I forgot my shoes at home so I borrowed a pair from a friend.. the bad thing as that he has smaller feet than me


Bench Press 6x72.5 kg New record
Bench Press 5x72.5 kg
Bench press 5x67.5 kg
tried to get more speed today and it worked pretty well. Gonna keep around this weight until I can rep a solid 8 at pretty good speed and then I'm gonna increase.

Bench press incline 4x29 kg
Bench press incline 6x26.4 kg
Bench press incline 5x26.4 kg
Bench press incline 2x26.4 kg (15 breaths)

Bench press negatives 3x85 kg 187 lbs
Damn I'm weak.

Bb Rows 8x80 kg 176 lbs New record?
Bb Rows 8x80 kg 176 lbs
Bb Rows 8x80 kg 176 lbs

Lat Pulldowns 5x70 kg New Record
Lat Pulldowns 5x70 kg
Both felt very hard I think the rows before killed my lats.

Last heavy **** today

SLDL 8x105 kg 231 lbs New Record
SLDL 4x105 kg 231 lbs (15 breath)
SLDL 8x105 kg 231 lbs


Weight 80.3 176.6 with clothes and shoes

 

[Double]

wow big numbers! so cool having a new bench record!

 

[Lifeforce]

Thank you double. =) Finally the bench is moving upward... I talked to this guy who were benching a couple of times ago. He was doing reps with 80 kg and he complimented on the militaries. However I found out his other stats in tris, delts, lats and they were

Military 10x35 kg
Skull Crushers 10x30 kg
One arm rows 10x30 kg
Bench 6-8?x80 kg

And me

Military 6x52.5 kg
Skull Crushers 8x40 kg
Bb Rows 8x80 kg
Bench 6x72.5

The math just doesn't add up

 

[Double]

i think bench press*0,6=military press......but yeah the math doesnt always add up lol but most guys have stronger bench press then miltary,rows etc......at least you are special -_-

 

[Lifeforce]

Yeah I'm special all right... the worst part of my body is the one part EVERYONE uses to measure!

 

[Badmannaz]

as of now what are your stats??

how far are you away from your weight goal???

or did you already post it?

























:woo: <--I am sofa king we todd did!!!

 

[Lifeforce]

My stats hmm... around 170-175 depending on the day... BF around 13% I think. Goal is hard to say in lbs, I want to be big and I am not big yet =)


Military Press 1x60 kg New Record
Db shoulder press 2x26.4? WTF? New Record
Db shoulder press 5x23.4 kg
Db shoulder press 4x23.4 kg
Military Press 4-5?x50 kg
Db Shoulder press 6x21.6 kg

Felt like a terrible workout with the militaries

6x40 kg close grip skull crusher
4x40 kg close grip skull crusher
3x40 kg close grip skull crusher

Squats ATG 6x115 Kg New Record + 4 reps!
Squats ATG 4x115 kg
Squats ATG 5x105 kg

Standing Calves raises 7x125 kg New Record
Standing Calves raises 3x125 kg New Record (15 breath pause)
Standing Calves Raises 6x120 kg
Standing Calves Raises 5x145 kg (negatives)

I have to blame the sprinting for lack of results this workout. Squats was super... crushed my last record

 

[Double]

NICE ONE MATE

 

[silverwex]

hey life,

few qs:

What BF% were you before you cut?

What BF% are you now?

How long did it take to get to your current BF%?

How did you lose that fat? E.g. what was your diet and cardio like?

Cheers

 

[Lifeforce]

Hey Silver

My BF before the cut was like 15% 172-176 lbs

After cut it was like 11.5-12% 165

Now it's up to 13% 170-174 lbs

Went on a three week cut just to get rid of some extra fat and start from scratch.

Ohh, diet was just oatmeal, rice, chicken, cottage cheese and shakes... lots of shakes. Ate the cottage cheese last and the carbs in the beginning of the day. I tried to get around 2x lbs protein per day. Didn't run anything, took a walk sometimes. =) I'm an ecto so I have pretty easy to loose fat (and muscle).

 

[Lifeforce]

Warm up
8x10 m sprints
1x60 m sprint

Stretching

 

[Double]

so you are into track and field now? where do you sprint?

 

[silverwex]

Wow, you cut that much % off your BF by just following a good diet with NO cardio?

Ive been trying to cut for the past 3 months and... nothing! Carb cut off is 5pm and i do cardio 3x weekly! I also go for a few walks with my friends.

I dunno whats wrong - im keeping my calorie intake low.

 

[Lifeforce]

Originally posted by Double
so you are into track and field now? where do you sprint?

Yeah.. it seems fun =) Might try it a couple of times... I don't know if it correlate with my increase in the lifts recently... it's just exploded. I run at the parking lot outside my building. =D

Silver: I have good genetics when it comes to losing weight. That's probably it. Do you workout heavy in the gym, you could lose muscle otherwise. I made an effort to try to gain weight in the lifts when I cuted just to keep at the level they were at.


Todays workout

Deadlift 5x130 kg 286 lbs (singles) New Record
Deadlift 5x130 kg 286 lbs (singles)
Deadlift 5x130 kg 286 lbs (singles)
(didn't go to failure except last set, had more reps in me in the previous sets)

Rack deads 5x140 kg 308 lbs
Rack deads 5x140 kg 308 lbs

Bicep Chin-ups 10
Bicep Chin-ups 6
(lean backwards and pull with arms)

Front Squats 5x40 88 lbs
Front Squats 5x60 132 lbs
Front Squats 5x80 176 lbs Almost old record of 5x85, felt pretty light

Wow, 130 felt really light, might even try 135 next time or do 130 one more time and then increase. One guy whispered to me when he walked past I shouldn't make so much noise with the weights. I only hold the weight partly the last 5 cms... I've read it's not good to do very strict negatives on deadlifts. Anwyay it didn't sound that much at all. The guy was probably jealous.. he had NO legs and pretty big upper body. Lol. I make an effort not to slam the weights so he should STFU.

 

[Double]

such ****faces should be allowed to be killed......so annoying this disrespectful *****s


haha that sounds so fun...at the parking lot ....you think about measuring the time?

 

[Lifeforce]

Yeah I got a "****in ****head" in though... I hope I didn't hurt his 32.5 kg assisted biceps dreams too much.

Yeah man it's really fun... discovering new muscles in the legs I had no clue I had... especially the tibialis anterior and some long muscle on top of the quad. I don't dare to measure the time man... 100 m in 17 minutes you know =) On the other hand my legs are fairly strong so I might be pretty fast. People tell me I am a fast runner. Anyway... looking forward to your next workout.

When I hit 5x145 kg I am going to max out. With a little luck it will be within two months.

 

[Double]

People tell me that i make people run fast

IT'S NO RESPECT THESE KIDS TODAY....it's really true...in former times these kids lives wouldnt last long....but today it's now respect

so you think it would be "luck" if you make it

 

[Lifeforce]

Whoa.. you must be big =D Nah I just say luck because I don't want to seem too high on myself

Bench Press 5x70 kg
Bench Press 5x70 kg
Bench Press 5x70 kg

some more sets don't remember

Skull Crushers 6x40 kg
Skull Crushers 4x40 kg
Skull Crushers 4x40 kg
Pretty good after bench.. felt strong today. I can probably pull an 8 if I don't use triceps before.

Bb Rows 8x85 kg New Record
Bb Rows 5x85 kg
Bb Rows 6x85 kg

Db Rows 5x31.5 kg
Db Rows 5x34 kg
Db Rows 5x36.5 kg New Record

Front Squats 3x95 kg New Record

The rows have completely exploded. I was sore in lower back from deads so I couldn't give 100% on the later sets but anyway. It's cool. Arms are closing up to 37 cms... thighs.... well too big. Db Rows are going okey... I do them kind of slow with long range of motion. The BB rows I use my back to get the weight up and then do a slow negative. That's the best way for me to exclude biceps and work lats.

 

[Double]

whoa!!!