Lifeforce Weightlifting Journal

[Lifeforce]

Well I might remember wrong =) Strange about the ZMA, I never experienced the same thing.

Todays workout:

MPs didn't feel good so I skipped them today.

Biceps Curls with olympic barbell 18x35 kg (11, 5, 2) +1 rep +1kg

Calves raises 20x90 kg (11, 5, 4) +3 reps

Squats 10x105 kg ATG +3 reps

 

[[S]alvatore]

Please tell me you've changed your diet from what it was on page 1, because it was sh1thouse. Example of a proper bulking diet: http://www.muscletalk.co.uk/article-mass-gaining.asp

 

[Lifeforce]

Hello Salvatore and thanks for the link. It's been like almost 2 years since I started out and of course I don't eat the same things, I have an even worse diet now

Looks somehting like this:


Meal 1:

4.5 dl oatmeal + 2-3 spoon of flax seeds + 1 scoop of whey (mixed together) and 5 dl milk by the side. I take a multimineral a few minutes after my food.

25 g protein
119 g carbs

Meal 2:

2 Dl cooked parboiled rice with 5 dl milk

17 g protein
145 g carbs
5 g fat

Meal 3:
1 Litre milk =)
34 g protein
50 g carbs
5 g fat

Meal 4
500 g kvark
60 g protein
29 g carbs
2 g fat

Meal 5
500 g kvark
60 g protein
29 g carbs
2 g fat

Meal 6
500 g kvark + 3 spoons of flax seeds.
60 g protein
29 g carbs
2 g fat

I also have 3 dl of multivitamine juice when I feel like it under the day and loads of water.

 

[al77]

Originally posted by Lifeforce


Meal 4
500 g kvark
60 g protein
29 g carbs
2 g fat

You just munch on a 500g piece of kvark cheese??!
No vegetables, fruits, nothing?

I didn't see meat in your diet. Are you a vegetarian?

 

[Lifeforce]

Ohh yes... you get used to the taste after a while and it's a good snack. I am not a vegitarian, I am a meat eater with a low flow in the treasury. I don't eat fruit, it's bad for you.


Ohh I remembered I took some measurements:

Arms: 36.5 cm - 14.3"
Forearms 32.5 cm - 12.7"
Legs 60.5 cm - 23.8"
Calves 41.5 cm - 16.3"

Nothing amazing, I couldn't measure my waist or chest because the cable I had was too short.

 

[semag]

ahhh.... I'm BACK! It's good to see all my H&F buddies, and it looks like WA was back, but the bastard left again


Just had a nice vacation with my family... 15 day cruise to Hawaii....talk about an easy way to eat, a lot.... It was cool tho, the waiter figured out my eating habits and started bringing 3 - 4 dinner entrees to each meal... hahah!

Just thought I'd drop a hi to you guys, and let you know i haven't disappeared, just was gone for a bit.

 

[[S]alvatore]

Hmmm, have you gained much during those 2 years? Your diet needs alot of improvement IMHO. (When to eat the right foods at the right time etc).

 

[Lifeforce]

Hello semag, it's great to have you back here. Allthough I've been away alot myself, it's always a pleasure to have the old gang back together. Hahaha, your trip sounds fun man... ! Anything interesting happened besides you eating up the entire ships food storage?

alvatore: Well I started out at 135 lbs with clothes on me and after having eaten. I usually say I started at 132 lbs weight in the morning without clothes. So around 40+ pounds sofar. I think I am pretty much the same BF as when I started.

It is possibly true that my diet isn't as good as it should be, but as long as it works I really don't want to change anything. Sofar I think alot of carbs in the morning and start of the day and protein a little later works good for me.

 

[Double]

good squat progress here.

welcome back semag!! yes the audience wants more stories - or the eating story more detailed - plz semag for your AUDIENCE

 

[Lifeforce]

Todays Workout - Abs+chest+thickness+width


Bench Press incline 12x28.9 kg (8,3,1) +1 rep

60 seconds stretch

Skulls 15x40 kg (10,3,2) +1 rep

100 second triceps stretch

Bent over Rows 9x70 kg +1 rep
Bent over Rows 12x70 kg +4 reps! (got the groove back)

Lat pulldowns 60x(10,4) (I think the rows took most of my strength)

Deadlifts 12x117.5 kg +2.5 kg

My special abs exercise alot of reps (20~)
My special abs exercise 8 reps

Weight: 183 LBS (83.2 kg) ! ! ! First time ever over 180 lbs! =)

Allthough it was with clothes on I still think they don't weigh more than 3 pounds.

 

[Double]

just wanted to say what i already said in msn

CONGRATULATIONS!!

 

[Bling]

Props. You're truly an inspiration, Lifeforce. Looking good, man.

 

[Lifeforce]

Thank alot bling! And double too. =)

Double, I was playing diablo when you wrote me and you went offline before I could reply. Just so you know.


Todays workout - just getting back from being ill.

Biceps Curls with OL bar 17x36.5 kg (11,4,2) +1.5 kg
Biceps Curl EZ maxing 1x51 kg (112 lbs)
this is pretty big for me because it's a 20 kg plate on both sides of the bar.

Triceps Extensions 14x41.5 kg (8,4,2) +1.5 kg

Squats 5x110 kg ATG 6 sec negative (I had more reps in me but as I have been sick I didn't dare going 100%) + 5 kg

Leg Presses 10x235 kg (a little longer ROM and my back seemed ok)

Took it pretty easy and even though I have been sick I set a few PRs.

 

[TheTrader]

thats cool man =) i remember when we had a biceps curl battle ages ago and you maxed out @44,5kg and me at 45,5kg......good old times. meet you again at 55kg.

 

[Lifeforce]

Yeah I remember too! =)

Todays workout

Incline db bench press 6x28.9 kg

once again the chest ****s up.. and this time I am going to do something about it... I reworking my technique aGAIN! this is starting to piss me off.

did work on my form with 50-60 kg on the bench, felt pretty good.

Skulls 16x40 kg (10, 4,2) I think new record?

Deadlifts 12x120 kg New alltime record +2.5 kg
Deadlifts 6x130 kg New Record

 

[TheTrader]

tolv * hundratjugo vikt thats good man!!im sorry to say but you have räkorbens!!

lol

 

[Lifeforce]

WTF??? haha, that's the worst swedish I have ever seen man! =) What is räkorbens?


Military Presses 10x40, 8x42.5 6x45 5x47.5 kg

Triceps Extensions 6x42.5 kg
Did some dips too I wanted to take it easy becaus I have done alot of arms lately.

Squats 8x110 kg + 3 reps
Leg Press 10x240.5 kg +5.5 kg

 

[TheTrader]

räkor bens = shrimp legs....come on do i have to teach you swedish now or what )).....i figured ben = bone or legs so bens=legs??

your squats are pengar as always man!!

 

[Lifeforce]

hahah.. omg!!

Ben is the same in singularis as in pluralis... And the pluralis is always on the second substantive, menaing räkor should be in the baseform "räk" so räkben is the correct naming... =)

lol, second one was ok =)


Basic swedish for the visitor:
"I am here to kick ass and chew bubblegum, and I'm all out of gum."

"Jag är här för att slåss och tugga tuggummi och jag har precis slut på tuggummi"

"Go ahead and run, run home and cry to mama!"

"Spring iväg bara, spring hem till mamma och gråt!"

 

[silverwex]

lol, so slut = out?

Nice lifts btw life.