Lifeforce Weightlifting Journal

[Double]

haha man!

nice one on the bench - keep upping the weight for the honor of the benchmaster!

 

[Lifeforce]

Of course man... *bow to the bench master*

 

[Lifeforce]

Ahh my god.. I'm so tired after this days workout. I've changed my exercises around alot to prioritize my delts and hamstrings.


Military Presses 8x40 kg haha pathetic
Military Presses 6x40 kg 88 lbs

Push presses 8x57.5 kg 126 lbs
Push presses 6x57.5 kg 126 lbs

SLDLs 6x115 kg 253 lbs
SLDLs 4x115 kg 253 lbs
SLDLs 8+x105 kg 253 lbs

Tried some db lunges didn't feel good

squats 6x105 kg 231 lbs
squats 5x105 kg 231 lbs
squats 8x105 kg 231 lbs
Squats 1x135 kg 297 lbs

Hamstring curls 8x45 kg
Hamstring curls 4x50 kg dropset

 

[Double]

whats up with the military press man get it up!!!the same thing happened to me so i just eliminated it for dips

 

[Warboss Alex]

LUNGES?!

It'll be dumbbell kickbacks next mate.

 

[semag]

Originally posted by Warboss Alex
LUNGES?!

It'll be dumbbell kickbacks next mate.

i dunno alex, i know lunges are usually equated with pansy volume huge set stuff... but they're intense.

Lifeforce should link you to his BB.com post about raw dumbbell kickbacks... haha, it's hilarious

 

[Lifeforce]

Dude.. I'm upping the military presses, I'm keeping very good form and press so I can feel the shoulders doing all the work. I'll be up at 60 kg in no time. Upping to 45 next time. 8 reps flied up.

Lunges are pretty cool if you do them heavy enough.

Semag,, haha.. didn't know you saw that thread. I guess there were to many "how much can you X raw"-threads when I wrote it. It actually took some time to modell that heavy db onto his hand.

here you go.
http://forum.bodybuilding.com/showthread.php?p=5568542#post5568542

 

[Double]

dude i didnt question that you are upping it i know you up it anyway but just wanted to fire your azz up

 

[gav]

Originally posted by Double
just wanted to fire your azz up

i bet you did mate

 

[Lifeforce]

haha.. okey double.. =)


I couldn't do back today because my hamstrings was beyond sour.

Bench pressing 5x72.5 kg
Bench Pressing 3x72.5 kg
Bench pressing 4x72.5 kg

Incline db pressing 8x26.4 kg
Incline db pressing 4x29 kg
Incline db pressing 2x29 kg

Bench pressing 60x20 kg (it was a bench competition, I won =)

Static holds 10x60 kg
Static holds 10x100 kg
Static holds 5x145 kg
Static holds 5x175 kg
Static holds 5x195 kg
Static holds 5x195 kg

didn't do biceps, saving it to blast my back.

 

[Double]

hooray for the bench champion!! lucky you that the master wasnt around the town

static holds are looking fine to me

 

[semag]

Originally posted by Lifeforce

Bench pressing 5x72.5 kg
Bench Pressing 3x72.5 kg
Bench pressing 4x72.5 kg

You still rest/pausing bench? I went back to straight sets last night and my weights had gone up... good stuff.

I only do 4 sets of pressing, 2 flat and 2 incline, or 2 flat and 2 decline.... then 2 sets of dips and that's about it for my chest day.

2x6 flat (wide grip [index finger on rings])
2x6 decline (narrow grip [pinky on rings])
2x10 dips

 

[Lifeforce]

lucky for me double.. =)

nay.. I do ordinary bench presses at the moment. Do rest pauses at alot of other lifts.


Skull crushers 8x37.5 kg new record
Skull crushers 4x37.5 kg (15 breaths rest)
Skull crushers 5x37.5 kg

Bent over rows 6x70 kg
Bent over rows 5x70 kg

Power cleans 3x70 kg
Clean and jerk 1x70 kg

Deadlift 3x120 kg ....zZSAE"#¤E! Deadlift sucks.. dam it to hell.

chin ups 2x5 kg SDAoöj v1"#
chin ups 4xbw doöwfj sdal ½"!!!!!!!

Dips 12xbw
Dips 8x5 kg
Dips 9x7.5 kg new record I think

farmer's walk 51.4x1 lap.

db toss over head like 37 kg or something.. progressed up from 20 kg

I'm furious about this lousy workout.. I'm so glad to be out fropm this lousy ****ty gym which get hotter than hell at summer. I looked like someone had thrown a bucket of water of me after the "workout". If these lousy lifts even qualifies as a workout. My friend bailed after coming halv an hour late to the gym.

 

[Double]

Originally posted by Lifeforce


Deadlift 3x120 kg ....zZSAE"#¤E!

chin ups 2x5 kg SDAoöj v1"#
chin ups 4xbw doöwfj sdal ½"!!!!!!!

is this swedish?

well at least one or maybe two new records. my "gym" is pretty cold but i walk out with a totally wet shirt anyway...keep sweatin babe

 

[Lifeforce]

haha.. no it's banging the fist agaisnt the keyboard. I'm soon have to buy another keyboard again. Last one I broke in two when I hit it against my knee.

yeah... some new records.. but I'd expected to do some records on my back today... but anyway. Now I know what caused my pain last time. I went to the gym with inlines so the back was kind of stiff or something.

yeah.. but this gym is way to hot... you have no power or no energy once you get inside. Too damn hot.

 

[Double]

yes that suxx. at least it starts to rain now and getting colder here at the moment, im always happy when it rains, not that i dislike sun, only dislike being wet and low energy all day =] i prefer being wet and high energy on rainy dayz =D

 

[Lifeforce]

yeah.. I agree man! =)


BTW My legs hit 60 cm for the first time I think. =D Arms have grown some too. Calves too.

 

[Lifeforce]

I'm back from being on a lan party/poker night with my friends. I really noticed lack of sleep when I went to the gym.

Last 2 workouts:

Legs:

Leg presses 10x200 kg 440 lbs
Leg presses 10x240 kg 528 lbs
Leg presses 10x260 kg 572 lbs
Leg presses 8x260 kg 572 lbs
Leg presses 8x260 kg 572 lbs
(weights withoyt sledge)

Military Presses 8x45 kg 99 lbs
Military Presses 6x45 kg 99 lbs

Push presses 6x55 kg 121 lbs
Push presses 6x55 kg 121 lbs

Calf raises 8x115 kg 253 lbs
Calf raises 6x115 kg 253 lbs
machine sucked! (different gym)

Calf raises with bb 2x110 kg 242 lbs - aborted
Calf raises with bb 8x140 kg 308 lbs

Biceps curls 6x37.5 kg
Negatives 6x50 kg

SLDL warm up. I felt bad in the back so I backed off from this exercise.



Day 2

Bench presses 6x72.5 kg (wider grip)
Bench presses 2x72.5 kg (semi wide)
(guessing my delts were ****ed since the day before
(I'll bench press next workout after two days rest)

Dips 6xbw
Dips 6x13.6+1 kg 22 lbs new record
Dips 6x17.5+1 kg 38.5 lbs New Record
Dips 4x20+1 kg 44 lbs New Record

Skull crushers 4x40 kg 88 lbs
Skull crushers 8x35 kg 77 lbs

SLDLs 8x100 kg 220 lbs
SLDLs 8x100 kg 220 lbs
SLDLs 8x100 kg 220 lbs
SLDLs 7x100 kg 220 lbs (grip failed)
(kept it lighter to keep perfect form)

Calf raises 10x115 kg 253 lbs
Calf raises 5x115 kg (15 breath pause)
Calf raises 8x115 kg 253 lbs

 

[S0LID]

careful on them slds, they are an easy exercise to fvck yourself up on, a bit like good mornings.

BTW I'm coming for you on squats I'll be squating 140k in no time (knowing my luck i'll overtrain )

 

[Lifeforce]

Good to hear solid... It's time you beat me on the squats man. 145 is my old record.

Actually I think it was my inlines who ****ed my back up. Back seems to be alright now. I'll deadlift next session



But now:

Bench Press 5x75 kg (wide) new record
Bench Press 4x75 kg (semi wide) New recor
Negatives 6x80 kg (semi wide) New record

Db benchpresses (incline) 4x30 kg
Db benchpresses (incline) 6x26.4

Dips 10xbw
Dips 4x20 kg
Dips 6xbw

Skull crushers 6-8x35 kg
Skull crushers 6x35 kg

Static holds...

Wrist curls 8x35 kg
Wrist curls 6x35 kg
Wrist curls 4x35 kg