2004 Feb 03

Had my PT friend making a body fat messurement. Stats today are 12% of body fat, height is 6'0 and weight is 187,7 lbs.

Won't write more for now. Will update mer the comming days.

Feb 4th 2004

Had a great shoulder and triceps workout last night but an even better biceps and chest on monday. Went from 24,5 kilos in the drumbells biceps curl to 26,5 kilos. Did a 6 rep in the first set and when I hit faliure I did another 3 on the 24,5. Had a nice pump. Did two sets more but I had to move down to 24,5. Will work hard to hit 26,5 for three sets. Think it's most on a mind level. Long time ago I had some pain in the biceps after workout but I can still feel today.

Feb 05 2004

Had a day of last night. Cheated abit on my diet. Found an ice cold beer in the refrigerator and in seconds I started to feel a sudden wet feeling inside my mouth. Opened the beer and had it in one run. I can not describe the satisfaction.

Today I will be doing legs together with a female friend. She want's to start working out and needs instructions. While we are at it I can squeeze in my workout aswell.

Feb 06 2004

I can only say one thing. I hate legs and getting coffee stacked. Had way too many cups of coffee before my workout last night. Had a major heartrate and feelt shakey. Somehow I did my workout after all. I really need to make it count during my leg workout. I have basically no fat on them what so ever which make them look kinda skinny. Will add more hardcore exercises like deep squats and legspress to get the hamstrings going. :)

Today is my back workout. Forgot my back straps at home thinking of maybe doing shoulds again instead of doing a poor back workout. Don't wanna be doing chins with 30 lbs of extra weight in a weightbelt without my straps, too damn straining for the forearms...

Just adding a weight curve. Just been doing it for a couple of days. As you can see it's going a bit up and down. I weight myself every morning. Alot of the weight changes depend on water retainment and stuff som I am not worried. Will be addning this curve every now and then. Will also add some pictures soon.

Picture added. Not the best quality but anyways.

Feb 9th 2004

New week new workouts. Today I have my pecs and biceps workout. Have seen significant gains in my arms lately. I wonder it it's due to my creatine in take or something? Well it feels really good. Compared two pictures one from november and one from feb and it was a huge diffrence. Guess it can be the diet too. I am way more strict now. Not gone let myself go that much this year. Will keep the body fat down so I don't have to work so hard i april and may.

Well well. Not so much to say right now. Time to work.

Feb 11 2004

Thought I would update the weight curve. Feel like I am getting over worked out. Been doing heavy weight traning for around 6 weeks now and I can really feel it. Thinking of taking five to seven days off within two weeks. Well well. We will see how I feel. Here is the updated weight chart:

Feb 18th 2004

Thought I would put in my weekly routine just for fun:

Monday

Chest:

Benchpress: 2-3 sets to failure, 100-90 kilograms.

Benchpress with incline : 2-3 sets to failure, 80-70 kilograms.

Flyes with dumbells: 2-3 sets to failure, 24,5 - 21,5 kilogram dumbells.

Biceps:

Alternated biceps curl: 2-3 sets to failure with 24,5 - 21,5 kilogram dumbells.

Concentration curl: 2-3 sets to failure with 18,5 kilogram dumbells.

Hammer curl: 2-3 sets to failure with 21,5 - 18,5 kilogram dumbells



Wednesday

Shoulders:

Overhead shoulder press with dumbells: 2-3 sets to failure 31,5 - 29,5 kilogram dumbells.

Backside of shoulders in cabelcross: 2-3 sets to failure 25 kilograms.

Dumbell lifts from the side: 2-3 sets to failure 13,5 - 16,5 kilogram dumbells.

Shrugs: 2-3 sets to failure 30-40 kilogram dumbells.

Legs:

Squats: 2-3 sets to failure 70-80 kilograms.

Frontside legcurl: 2-3 sets to failure 45-50 kilograms.

Backside legcurl: 2-3 sets to failure 40-45 kilograms.

standing calf raise:2-3 sets to failure 150-200 kilograms.

Friday

Back:

Chins: 2 sets to failure with extra 10-15 kilosgrams in weight belt.

Lats pulldown with narrow grip: 2 sets to failure 80-75 kilograms.

Row in cable: 2 sets to failure 65 kilograms.

Dead-lifts: 2 sets to failure 110-120 kilograms.



Triceps:

Triceps pushdown: 2 sets to failure 40-45 kilograms.

Dips: 2 sets to failure with 20 kilograms extra in weight belt.

Triceps press with cable: 2 sets to failure 25-20 kilograms

Overhead triceps push with dumbell: 2 sets to failure with 26 kilogram dumbell.

Feb 20th 2004

Had a pretty good week on the workout department. Got abit drunk on sunday so I had to skip monday but it recovered pretty fast and have been working out pretty hard anyways. Have a new weightcurve and did a new body fat measurement. Went from a 12,2% to 10,9% in the last 8 days. Heading for 10-9% and then I will stop. Don't wanna get to love in that deparment. It's still months until summer and I don't wanna overdo it and strain the body too much. Well here is the new weightcurve and latest picture.

Have a good weekend everybody.

Have been sick all week. Needed to rest and get cured. Basically have no news. Been eating junkfood as hell but have not gained anything. Just had those meals during the day and only protiens later in the afternoon.

March 01 2004

Have a new wieght curve. Actually dropped another 2 lbs during my rest week. Think it's mostly due to the fact that I quit taking creatine. Been on a 7 week cure and now I need to take it easy a couple of weeks. Will be fun to see how much strenght I have lost in the gym today. Hurt my wrist aswell. Was doing the ice skates yesterday. Almost like bambi on ice. :)

March 08 2004

New week new workouts. Had some problem with my wrist at the end of last week. Hope ít will go away soon. Don't want it to get any more worse. Bought some wrist straps so I get some extra support. Got this injury when I was doing shoulders. Did the free weight shoulder press with a bench bar. Was doing 154 lbs and then i had to bring it down and did it to fast. Feelt a burning sensation and have had problems after that.

Will update the picture soon. Feelt really nice progress last couple of weeks. Will see what all you guys have to say.

March 09th 2004

Had a great arm workout last night. Added some extra weights in my dips. Added another 10 lbs to my weight belt. Doing 65lbs extra weight now. :) Don't think it's the fact that I am stronger. I am also around 10 lbs lighter then two months ago. :)

Had my monday bd meassurement too. Between 9.8 and 10,1%.

Will add a new picture in the end of this week.

March 12th 2004

Hi All.

Had a great workout week. My wrist is not that sore anymore. Used the wrist straps and it getting better and better even if I workout. Also found this new back machine. It simulates the lats pull down but is alot more effective. Have a totally sore back today from wednesday. Also added some extra weights in the dead lifts. Saw some stars due to lack of oxygen but what the hell. Wanna do it heavy, why not do it all the way. Just added 10 more kilos but it's a fair jump going from 120 to 130kg. Feelt like I was going to shit my pants.

Chest and legs today. Looking forward to the squats. Did them last week. Almost couldn't walk back home. :)

Hi!

New picture added. One month between the pictures. Not a big change but I feel like I am moving in the right direction.

March 17th 2004

Have been having a terrific week. Been feeling really good in both body and soul. Went for a 40 minute run yesterday and I feelt so light in body and legs. Could easily keep a much higher pace then usually. No the feeling was great. Could even keep a very high pace in the last up hill on my run. My body was really working with my mind.

Thought I would update my weightcurve aswell. It's getting more flat now (moving between 81-83 kg) but that's the way it should be. I am getting low in bodyfat and feeling in pretty good shape. Don't think my diet is hard to stick to. Kinda got used to the whole thing. Found a nice balance. Listen alot to what my body says. Is it low then I fill is it filled then I cut. :)

Curve:

March 23th 2004

Started loading with creatine yesterday. Will pobably gain a couple of pounds but I don't really care. Want the extra strength so I can do a really heavy period before I start doing my final summer cut. Not really looking for adding muscles. More into getting harder and have more pressure in the veins. Have started to develop some scary veins on the arms. Have guys scouting me out at the gym. Is that a good sign? *lol*

looking good man. can u give us some detailed info on your diet? thanks a lot

What do you want to know exactly?

regards
Ludvig.


looking good man. can u give us some detailed info on your diet? thanks a lot

Love the creatine rush I have in my body right now. Did my arms workout last night and hell it was freaky. Added another 4 lbs to my biceps dumbell curl. Did a 6 in the first set with the 57,5 lbs dumbells. I looked freaky afterwards. Veins sticking out on my arms and new veins that I have not seen before. Love this supplement. Would recommend it to anyone. If you are low on bodyfat you won't look puffy. I actually think I look more ripped now then before. I also don't understand the people that say that creatine will make you puffy. Sure it will make you retain like 2-3 lbs of water but the strength and stamina benifit to do that extra rep beats out that sort of bs anyday. Just making a stand for creatine. Try it and you will love it. :bb:

What do you want to know exactly?

regards
Ludvig.

Maybe you could show an example of your diet on a typical day? Like a page out of your daily food log (if you have one). Specifically, I was wondering how many calories you take in daily, what your macronutrient split is, your pre/post workout meals, what supplements you take and when, etc. Even some foods that you eat often and think have helped your progress would be of interest. Thanks again.

Question I see your doing around 200lbs on our bench, 3 sets to failure. How many reps do you do usually?

I'm doing pretty good on the bench now but want to up my max. Just trying to get a feel for what is working for people.

Right now my typical bench press routine looks like this: all weights are in lbs.
135 x 15
165 x 12
205 x 6
205 x 6
205 x 6
205 x 4
135 x 18

Then I do incline dumbells, flyes and sometimes incline barbell presses.

I did 235 x 2 a couple weeks ago. My highest max ever was 285 x 1 but that was 3 years ago. I'd like to get to 315 x 1 and then just concentrate on lifting heavy weights for 4 to 6 reps.

BUMP. :D

Question I see your doing around 200lbs on our bench, 3 sets to failure. How many reps do you do usually?

I'm doing pretty good on the bench now but want to up my max. Just trying to get a feel for what is working for people.

Right now my typical bench press routine looks like this: all weights are in lbs.
135 x 15
165 x 12
205 x 6
205 x 6
205 x 6
205 x 4
135 x 18

Then I do incline dumbells, flyes and sometimes incline barbell presses.

I did 235 x 2 a couple weeks ago. My highest max ever was 285 x 1 but that was 3 years ago. I'd like to get to 315 x 1 and then just concentrate on lifting heavy weights for 4 to 6 reps.

April 6th 2004

Really starting to feel the creatine fuel doing the works for me. Got that confirmed last night. Did dips with 70 lbs extra weight in a weight belt. In the first set I did a 12 and in the two following I did 2x10. A guy at the gym was doing crunches next to the dip bar. Came up to me and said; "Man you are really going heavy for your body type and weight". I answer; " You can always add more". He just shook his head and said; "Thats the spirit". :) :db:

Love the creatine rush I have in my body right now. Did my arms workout last night and hell it was freaky. Added another 4 lbs to my biceps dumbell curl. Did a 6 in the first set with the 57,5 lbs dumbells. I looked freaky afterwards. Veins sticking out on my arms and new veins that I have not seen before. Love this supplement. Would recommend it to anyone. If you are low on bodyfat you won't look puffy. I actually think I look more ripped now then before. I also don't understand the people that say that creatine will make you puffy. Sure it will make you retain like 2-3 lbs of water but the strength and stamina benifit to do that extra rep beats out that sort of bs anyday. Just making a stand for creatine. Try it and you will love it. :bb:


The Cheaper forms of creatine that have extra sodium (the non creapure) and there for keeps water just under the skin. But yea I'm definitely lovin the creatine too, making some serious progress.

Thats good to hear Teencraft. I am on my last week. Not been hitting the journal so hard lately. I feel in good shape and I am just maintaining my current shape before I do the small adjustments just before summer. Don't wanna get to low right now. Will lose too much strength and I am in a very anabolic period right now. Gaining in most of my musclesgroups and it feels great. :tucool:


The Cheaper forms of creatine that have extra sodium (the non creapure) and there for keeps water just under the skin. But yea I'm definitely lovin the creatine too, making some serious progress.

April 19th 2004

Going to change my shoulders workout. Will start doing standing shoulder press with barbell and superset it with lateral raises. Need to get the balls on the shoulders. :)

Otherwise things feel pretty calm. I feel in decent shape and just maintaning until end off may.

May 04th 2004

Hi All.

Back on creatine again. Had like three weeks off and I didn't like the feeling at all. It almost feels like when you release the air from a ballon. You feel in good shape when your on creatine and then you just feel small again. Will be on for 4 weeks now and then off for three. Will do this for the rest of the summer I think. Need to get some volume.

05th July 2004

So nice to get some vacation soon. Three more days and I am out off the gym and my work. Going to take atleast 2 weeks off and just relax. Feel way overtrained. Joints are starting to hurt and I feel very drained. Need a couple of parties into my system and alot of sleep. Going to be sooooo nice......

On my vacation now. Writting from my parents place up north. Have had alot of positive feedback from people. My best friend was totally amazed by my progress and he is a workout dude aswell. He was like not believing what he was seeing and just gave me congratulations for my results. Actually even had a salesman in a market coming up to me asking me if I work out alot. Said that I go three times a week and he told me to keep up the good work because he thought it looked really good. Nice to hear good things when you have busted your ass all year.

Last couple of days have been crazy. We have this yearly festival and everyone has been partying way hard. I am majorly hangovered today. I was drinking hard liqure straight up from the bottle. Everybody was crazy and the only thing we where doing was having a barbeque party. Totally wacked. :)

Been eating crap for 4 days now. And I mean crap. Burgers, bakery, pizza, alcohol etc etc. Haven't gained much at all thou. I still look really hard and in shape. Will bring it down now and take it more easily to recover. I still need to be in shape for my miami trip so there is a need off cooling it down. On the other hand my body really needed this. I had to think of other things and do something else. Will keep on resting for the upcoming week and then maybe hit the gym a couple of times...

Excellent progress mate!


A tip on those screen dumps from your kostdata software; if you save as a .gif file you won't have to be bothered by the artifacts ("compression smudges") that are all over them. The image files will also be somewhat smaller :)

Hi!

I am really enjoying my vacation. Have had one week of just piging out in food and parties. Been on 4 heavy drinking once in one week and basically survived on pizza and hamburgers. Really strange but I have not gained anything. Still on my 176-178 and I actually feel more pumped and hard then before. I really need to go through my diet once I get back in to everyday life circulation. Think I am eating below the intake I should have. I will also start bulking but it won't be a hard one. One of my best friend told me to stay to my size. He was amazed how I was able to add this much mass during one year. Said that I should prio the wheels for the coming year and I will take his word on that. Need to get more balanced. My uper body is really defined and I need to get that on the legs aswell. Now I have a goal to strive for, will be nice.

On saturday I am leaving the northen parts of sweden. Will see what happens in the next two weeks. Still have 4 weeks of vacation...

regards
Ludvig.

The way to lose the shape:

Have vacation for 4 weeks. I am getting fueled up with alcohol 4th time this week. It's Thursday right? 4 days in a row then I guess. Abguy. I will be ashamed once we meet. :o

Hell I am so drunk. It's like 4 am in the morning. I am totally lost. I wish for next week. I wish to get back into things. Well what the hell I am pissed as drunk!!! Wish me good luck.........

01th August 2004

What can I say? I love Ben and Jerry icecream...mmmm... ;)

Hi All!

Probably had my worst workout in like a year last night. The dumbells feel like they had extra led on them. I was totally bumped out. Everything feelt so....heavy. Well well. Guess it was just one of those days. Last day of work before I leave for Miami. Gone be nice to just chill and had a couple of tequila shots! :) After Miami I will take two whole weeks of and just relax. Need to get my body back in sync and recovered for the bulk in the fall. I love the bulking. Wil try to add about 6-8 pounds of body weight. Eat alot of good carbs and load hard on the protein and creatine. :)

Abguy will have to work his ass of to win this one. ;)

August 15th 2004

Hi!

Back from my trip to Miami. Had a good time and I wish I could have stayed another week but reality is calling and I need to get back into things. Have not worked out many time this summer at all. Was thinking of hitting a gym in Miami but I never found the time. From tomorrow I will start my fall bulk. Summer is basically over here in sweden and it's time to start hitting it hard and heavy. Will post a start out picture soon and then update after a couple of time. Will try to show more complete stats here then I have in the last months.

Wish me luck
Ludvig.

Hi!

For everyone who is keeping track of my journal I would like to advice you to check the Ludvig78 vs Abguy challenge. I will be posting there instead during the bulk.

regards
Ludvig.