Lifeforce Weightlifting Journal

[Lifeforce]

New diet!

Meal 1

Oatmeal porridge + 2 scoops whey + 200 ml milk + creatine + glutamine+multivitamine+flaxseeds on porridge

Meal 2

3 Egg whites + 4 slices of dark bread + butter

Meal 3

250 g Cottage cheese... yeek, the consistance!

Meal 4
Nontrainingday
150 g chicken + rice + lettuce

Meal 5
Nontrainday
Egg noodles or some yogurt/slice of dark bread

Meal 6
250 g cottage cheese

Meal 7
Nontrainday
2 scoops whey + 200 ml milk

Meal 4
trainday
2 scoops whey + 200 ml milk + dextropure or gainer + creatine + glutamine

Meal 5
Trainday
2 scoops whey + 200 ml milk

Meal 6
Trainday
150 g chicken + rice + lettuce

Meal 7
trainday
something light like cottage cheese

What do you people think of this?

 

[gav]

those pics look good man. your forearms look fvcking awesome now compared to the before pic.

 

[Lifeforce]

Thanks man... I look a little swollen since I was loading creatine when I took it if I am not remembering wrong. Maybe I'll post some more with the shirt off too so you can see the chest. I have some images from before on my cell so you can see the difference there.

Still waiting for your new pics gav.

 

[dockta]

IMO you should take the GLUTAMINE before training, and then directly after training.. instead of throughout the day.

 

[Lifeforce]

I take directly after training, meal 4-5-6 is the three hours after training.

I take glutamine in the morning to up the protein after sleep since the growth hormones released in sleep probably have emptied my reserves. This is what make sense, it could be wrong.

I'm interested in knowing more. Is there any specific reason to take glutamine before training? Why do you suggest this?

 

[dockta]

Well, as you know.. glutamine helps your protein "metabolism" so to speak. It can help the amount of muscle "deterioration". (which you know, thats why you take it)

Glutamine is stored throughout the body in various tissues and obviously the muscles.
The way the muscle "deterioration" works regarding the glutamine stores, is that, if other tissues in your body are needing glutamine, your body will automatically take it from your muscle stores. (so.. if other parts of your body needed a little extra through the day for unknown reasons, you "may" have "slighty" depleted stores, when ready to hit the weights).

Because glutamine is great for the immune system, and can minimize the breakdown of muscle tissue.. what better time to have it before a workout, (when your muscles are working the hardest for the day).
This gives your muscles a bit of a "top-up" in the cellular structure, prior to working out.
Then post-workout, the stores can drop to around or just above 50%.. so you have some more glutamine (which you already do).

It can also replenish our body after a big day.. and give you a slight spike in energy before having a big session... cos this is when you use most of your glutamine stores.

Sorry if i repeated a few things there.. but yeah.. just my thoughts.

Thats when i take it, and i find it great... also gives you a better pump, while training.

Cheers

 

[Lifeforce]

Good workout XXX

Hey, thanks for giving some points why to do it that way, I'll try it out and see if it works for me.



To post todays workout

Warm up-

Deadlift 10x40 kg 88 lbs
Deadlift 10x40 kg 88 lbs
Deadlift 6x55 kg 121 lbs
Deadlift 4x65 kg 143 lbs
Deadlift 1x80 kg 176 lbs

Workout

Deadlift 4x95 kg 209 lbs
Deadlift 4x95 kg 209 lbs
Deadlift 5x95 kg 209 lbs

5 Pull ups
4 Pull ups

Pulldown 4x70 kg 154 lbs
8 chin up

Biceps curl 6x30 Kg 66 lbs
Biceps curl 4x32.5 Kg 70 lbs
Biceps curl 5x30 kg 66 lbs

Hammer curls 6x13.6 kg 30 lbs

Shrugs 8x60 kg 132 lbs
Shrugs 6x70 kg 154 lbs

 

[gav]

man those are good deads. i tried doing a bunch at 80 kg, but my form was terrible, so i had to drop back down to 60 and 65

 

[DJBen]

Deads are looking good, and you're beggining to put up some respectable numbers!

For some reason I have a feeling you'll get to your goal and want to go bigger

Hows your weight now?

 

[Lifeforce]

I have naturally strong legs and back, don't actually know why but my legs have almost grown as much as my chest - 8 cm !

Thanks guys, deadlifts is one of my favorite exercise, breaching 200 lbs made me feel I have gone from newbie to intermediate. Not so much left till I reach anthony ellis 300 lbs.

Appreciate the faith ben. I am back down at 73 kg with clothes around 160 lbs. maybe it should be noted I was hungry and had lost some water due to working out so my weight now is probably 158 or something without clothes. :/ But hell yeah! 190 is my second goal, then I'm done and will try to maintain.

How is your bulking going? Ben, what's up with your new program? And gav, where are those pictures?

 

[madgame]

Good work man. I love to see it when somebody accomplishes their goals through hard work. just a some advice though: you shouldnt really focus on your actual bodyweight (I think guys who used to be skinny ..or well are still skinny for that matter tend to do that) just focus on the weights you can lift cause if you keep increasing them your muscles will become bigger and stronger automatically!

peace

 

[DJBen]

I'm on a two full body workout week [heavy] and an additional one between the two - high rep and light weight to act as active recovery.

I've spent most of the last few weeks sorting out a lifting database and a nutrition database. I could probably market the program I've almost finished, lol.

I'm on a monster diet [accomodate sports through the week] and I'm just getting back into the swing of things after a fair line of injuries and that weird stomache problem.

I dont I have any weight goals... I dont really care if I end up a 210lbs monster, I just love to lift

 

[dockta]

Good work Lifeforce.... great to see you are committed to the cause. But when you reach your goal.... like DJBen said... you will just want to go bigger and stronger... ahhh.. the old.. "i just want to maintain" saying..... that will never happen.... the more you lift, the hungrier you get. If you weight hits 190.. then there is no reason why you shouldnt be able to do close to 400 on the dead-lifts. people may say... "yeah, bullsh*it" but it is possible and very reachable.

With your big heavy compounds you should be getting close to double your body weight.. for squats and deads.. (these should be similar) and for your bench..your body weight "plus" another 50-65%. These are realistic numbers. takes alot of time... but it is within reach.

These arent rules or anything... some people wont get close to these numbers, and others can do more and surpass these numbers.. but these people are freaks. the freaks are the guys, that lift more than their "geared" counterparts.

Stick with it. Think big, lift big

 

[DJBen]

One day I'll deadlift 350+. Then, after that, I'm gonna deadlift 400. I wont stop until I reach this if I'm still in good health.

How Columbo managed to deadlift 700+ when he was so small is beyond me, it really is.

 

[dockta]

Columbo is a FREAK. hahahah.. he looked awesome too.

You will get there DJB... you sound very commited to the cause.
your still young!.. and you eat and train well for someone of your experience. great stuff!

My best dead so far.. i can lift 396 for 8 reps.. and did 440 for 4 reps. Havent tried a single heavy rep session. think it might do more harm than good.

 

[DJBen]

Yeah... When I saw a few clips of him in pumping iron I just thought 'sh1t... holy... goddamn **** thats awesome '

Thats some pretty impressive numbers. I've become a bit lax with training my abs over the last month or two and I'm starting to feel it in the bent row/deads department. Luckily, squats have always been a great lift for me.

How old are ya, dockta?

 

[dockta]

DJB - im 25... 26 in first quarter of next year.

 

[Lifeforce]

Good workout XXX

Todays workout - little special because I had done some chest in sports and health exam in school. Orginallty this day should have been legs but I had ache in the legs since the day before.

Weight (with clothes) 74.55 kg 164 lbs It was 74.8 the other day...

Db Bench 5x26.4 kg 58.3 lbs
Db Bench 6x23.9 kg 52 lbs
Db Bench 5x23.9 kg 52 lbs

Biceps Curl 6x35 77 lbs
Biceps Curl 3x37.5 kg 82 lbs
Biceps Curl 4x35 kg 77 lbs

Hammer Curls 5x16.1 kg 35 lbs

Military Press 7x37.5 kg 82 lbs
Military Press 5x40 kg 88 lbs
Military Press 5x40 kg 88 lbs

Upright Row 6+x30 kg 66 lbs
Upright Row 6+x30 kg 66 lbs

Skull crushers 4x30 kg 66 lbs
Skull crushers 5x30 kg 66 lbs

Dips x-- aborted because I got pain in my traps

ABORTED WORKOUT

This was a irregular workout because there were lots of people in the gym and I had trained the day before when I did exam in school.

It was fun though, there was a guy who had been to the gym for a while and he had a group of people around him that admired how much he curled in the bicep curl. I could hear how he bragged because I was pumping db press beside him. His friends (and a girl in the group) tried to do some curls too and he stood and looked like he was supercool and superior. :] Anyways, when he was done I walked up to the bar and put his weight and added another 11 lbs and started doing curls. I saw how he looked at me in the mirror. And then I added another 5 lbs just for fun... oh the look on his face was priceless. :] Now I hear how you scream... GROW UP LIFEFORCE


I learned a technique today too on how you increase your lifting weights. For me it works perfect. I do exercises within 4-6 rep except one set which I increase the weight in and do as many as I can (normaly 2-3 reps). Then the next exercise my previous best has become the 2nd best I can do and I usually manage to do 4 reps with the heavier weight.

 

[Lifeforce]

Originally posted by dockta
Good work Lifeforce.... great to see you are committed to the cause. But when you reach your goal.... like DJBen said... you will just want to go bigger and stronger... ahhh.. the old.. "i just want to maintain" saying..... that will never happen.... the more you lift, the hungrier you get. If you weight hits 190.. then there is no reason why you shouldnt be able to do close to 400 on the dead-lifts. people may say... "yeah, bullsh*it" but it is possible and very reachable.

With your big heavy compounds you should be getting close to double your body weight.. for squats and deads.. (these should be similar) and for your bench..your body weight "plus" another 50-65%. These are realistic numbers. takes alot of time... but it is within reach.

These arent rules or anything... some people wont get close to these numbers, and others can do more and surpass these numbers.. but these people are freaks. the freaks are the guys, that lift more than their "geared" counterparts.

Stick with it. Think big, lift big

Thanks dockta!

At least let me live with that false belief you know, I want to maintain just because my mother is so worried I am going to become a monster. But who cares, I'll stop when I can't grow anymore...

That's a monstrous Deadlift dockta... 440 lbs... wow!

BEN, looking forward to see your results! Your routine sounded very exotic so to speak when I read it the first time... I hope you manage to stay clean from all injuries...

Everyone needs a little extra money... why don't you market it BEN? You give good advice on this board and would probably help a lot of people everywhere...

 

[S0LID]

wow lifeforce I realy respect your dedication. I've been lifting for over 3years now, and have only just started dieting. I think I have a gd base. I'm on my 2nd week of bulking and I've lost fat n gained muscle. I'm in no doubt the best shape of my life. me n Gav need to catch up with you

Your squat is getting realy good!

I've avoided them for years , I started them last week and only managed 60kg squat when i can rep 80kg on the bench.

My goals are to be reping,

90kg on the bench
100kg squat
120kg deadlift

over the next 6 months