Lifeforce Weightlifting Journal

[Lifeforce]

Not uber workout XX

Since I managed to sleep to 3 pm I hadn't time to check up the heart ache so I skipped legs for chest today, squats may be too much right now.


Bb bench 4x65 kg
Bb bench 3x65 kg
Bb bench 3x60 kg wtf???
Bb bench 5x55 kg

Db bench 6x26.4 kg
Db bench 4x26.4 kg
Db bench 4x23.9 kg

Pectoral flyes (tried them out)
6 kg 8 kg 11 kg

Biceps curl 3.5x40 kg (straigt bar)
Biceps curl 7x35 kg (straight bar)
Biceps curl 4x35 kg (straight bar)

Biceps curl 5+x30 kg 66 lbs
Biceps curl ?x30 kg

Skull crushers 3x35 kg
Skull crushers 7x32.5 Kg
Skull crushers 4x32.5 kg
Skull crushers 5x30 kg

10+ Leg raises attached to machine 10 kg
7-8 leg raises attached to machine 15 kg
10 leg raises attached to machine 10 kg
8 leg raises attached to machine 10 kg

8-12? Praying to mecca abworkers
8-12? Praying to mecca abworkers
8-12? Praying to mecca abworkers

Weight approx 75.5 kg (with clothes)

Ben I didn't remeber the entire workout you wrote but I tried doing oposite muscles lie triceps, biceps, well, not chest and back because I did back last time. :/ Well, my arm were totaly ****ed up and I'm sure they will feel soar as hell tomorrow. :]

Ohh, and I think my triceps is healed to and I can begin with dips again!

 

[Lifeforce]

I just want to mention my heart ache is gone and I feel super again.

Today I feel a little heavier also, maybe I am touching 170 lbs? Isn't that the kick, or as we say in sweden.. det är vrålbajs!

 

[S0LID]

wow man your a beast!

 

[Lifeforce]

Haha, thanks solid. I guess I am not a hardgainer after all. :] Just looked at your benches, they are totally insane!

Some more pics. What do you people estamite my BF to be? I'd say around 12-13% can this be correct? As usual I am loaded with food so I may look a little fatter than in the morning. I'm off creatine though.

Front
Half-side
Back
Full

 

[gav]

nice pics lifeforce, your legs look great (trying not to sound gay and failing) and you're chests getting pretty well defined; give those legs a good blast tomorrow.

solid's an absolute machine - the guy can bench me

you look about 10% bf in those pics i'd say

 

[Peter Parker]

Nice pics all the muscle on your body show really well. Yah I have to agree with gav your legs muscles look great. (also not in a gay way) The only muscle that show on my body are biceps, chest, shoulders, not to say I’m not gaining everywhere. I’d say your bf% 8-9 if you took those pics while your body was cold.

why would anyone only work one part of their body?

 

[Double]

i would say he looks about 13-14%bf.......if he had 8-10% you could clearly see his abs

edith and yes i love that legs too

 

[Lifeforce]

Now you've got some whacking material gav. Of course I blast them... for you, anything.

Seriusly guys, thanks for the kind words and the feedback.

Then you'll look fantastic after some cutting Peter Parker.

 

[S0LID]

wow man, great shoulders!

 

[Lifeforce]

Not good workout XX

Legs + delts awesome combo

Squat 4x105 kg 231 lbs
Squat 3x105 kg <--- got down 10-15° below 90 so I had a really hard time coming up. It's not my strength that is lacking, it's my trust to the spotter.
Squat 6x95 kg

Leg press 8x160 kg Decreased the angle so it became heavier.
Leg press 8x160 kg 352 lbs

Stiff leg deads 9x60 kg 132 lbs
Stiff leg deads 8x80 kg 176 lbs

Hamstring curl 6x55 kg 121 lbs
Hamstring curl 4x55 kg 121 lba

Seated calves raise 10~x115 kg 253 lbs
Seated calves raise 10x124 kg 273 lbs
Seated calves raise 9x124 kg 273 lbs
Seated calves raise 10x124 kg 273 lbs

Military Press 7x40 kg 88 lbs
Military Press 4x40 kg 88 lbs
Military Press 6x40 kg 88 lbs

Upright rows 6-7?x35 kg 77 lbs
Upright rows 6x35 kg 77 lbs

I feel like doing 4-8 reps on delt because they seem to respond better to a little lighter training.

Got some pain in my lower back today, I really must find another exercise than stiff leg deads which is as effective. It hurts to give that one up, but I do not dare to increase the weight.

Today I saw a guy who used to hit me in elementary school. I was so chocked seing him. He was short, skinny (more skinny than me) and was being the group clown in a group. Man that felt good. No fantastic. Now I can't see why I was afraid of him. The big bad boy is now a little *****. :]

Thanks solid.

 

[semag]

Got some pain in my lower back today, I really must find another exercise than stiff leg deads which is as effective. It hurts to give that one up, but I do not dare to increase the weight.

Here's what I like to do with RDL's (stiff leg).

Do 1 or two more exercises that will hit your hamstrings, like lunges (killer) or a modified back extension ( http://www.exrx.net/WeightExercises/Hamstrings/WTHipExtension.html )

Then, after you do your sets of those, use the stiff leg's to stretch them out. Keep the reps up at 10 or so, and do them real slow... feel the stretch as you go down. Keep the weight low too... between 95 - 135 lbs.

 

[Lifeforce]

Cool, I'll try that stuff out. Thanks semag!

 

[Lifeforce]

I'm back from a bone crushing workout.

Deadlift 10x45 kg 99 lbs
Deadlift 5x65 143 lbs
Deadlift 3x85 187 lbs
Deadlift 1x105 231 lbs
----------------

Deadlift 6x115 253 lbs
Deadlift 4x105 231 lbs <--- Had a little problem with the back, my form is good but my back hurt a little.

Clean and Jerk 8x45 kg 99 lbs
Clean and Jerk 6x55 kg 121 lbs

Tbar-row 12x50+bar 110 lbs
Tbar-row 12x60+bar 132 lbs
Tbar-row 7x70+bar 154 lbs

Pull-down 8x63 kg 138 lbs

Biceps Curl 7x35 kg 77 lbs <--- tired after T-row!
Biceps Curl 5x32.5 kg 71 lbs.
Biceps Curl(reverse grip) 5x30 kg 66 lbs
Biceps Curl(reverse grip) 4x30 kg 66 lbs

Seated calves raise 8x142 kg
Seated calves raise 10x115 kg
Seated calves raise 12x115 kg
Reversed Calves raise 8x115 kg

Weight (with clothes!): 76.6 kg 168.5 lbs

Pretty straightforward training. Heavy and intense. And there were only women in my gym and a couple of scrawny guys who looked at me all the time. For the first time ever I grunted rather loud when deadlifting those last reps on 115, haha... and the look on my face was priceless... Like I was taking a huge dump... :]

Actually the T-bar were homemade.. I took an olympia bar, stuck it into a corner, pulled a lot of weight on and stole a close grip thing from the cable machines... seemed to work good anyway. Way more intense than bent over rows. Thanks for the tip ben!

 

[MindOverMatter]

Actually the T-bar were homemade.. I took an olympia bar, stuck it into a corner, pulled a lot of weight on and stole a close grip thing from the cable machines... seemed to work good anyway. Way more intense than bent over rows.

Haha that's how we used to do it at my old gym, that place was a sh!thole tho.

 

[Jariel]

Congratulations and respect on those new pics. You're looking great and you know it!

 

[Lifeforce]

haha.. yeah my gym is a ****hole too. But at least it's free for me.

Thanks mans, maybe a little better than before. :]

 

[Lifeforce]

Just taking a week off from the gym. Very tired and my entire body is aching. I deserve this. :]

 

[MindOverMatter]

I hate having to take that week off, usually can't wait to get back in.

 

[Double]

i will get back tomorrow ahhhhh that will feel good wahahahaahaha =]

 

[Lifeforce]

Yeah I totally agree mindovermater, I have been walking around this entire morning with the worst abstince ever. I try to pursuade me going there. :] And people actually have problem getting to the gym, I just don't get that.

Enjoy it double, rip your muscles to shreads and lift a couple of sets for me too. :]