Gone Revising Goes Lifting II [and 5-a-side football prep.]
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Gone Revising Goes Lifting II [and 5-a-side football prep.]One-liner awaiting completion.
Background Info:
I am a 19 year-old male who spent 18 months eating an excess of bad food and doing little excercise. I had an epiphany around April 2009 and began running short distance [approx. 3 miles]. In late June, Sixth form ended, I joined a gym and attempted to get into better shape. I fell from ~35% bf to ~15% bf between then and October 09. This was achieved mostly be making ammendments to my diet, starting a work 5-a-side football team at my former work place, running and a loose full body weight lifting routine.
When October began, I started my first bulk. Using WS4SB I, alongside long distance running, progress was unsurprisingly mixed, especially as I was restricted to the use of only dumbells and machines. In December 09 I joined a better gym and began a variant of 'Starting Strength', i followed this until March 2010 and am pleased with the progress made.
I shall now begin WS4SB Third Edition, but with an additional ME Lower in place of the dynamic lower. Alongside this, i shall be training for a 5-a-side football tournament in May.
Current Aims;
To gain strength
To improve athleticism
To gain mass
WS4SB I Progression Summary
Spoiler:Show
06/10/2009 to 23/11/2009
bw: 145lbs - 148lbs
bf%: 15% - 12%
Excercise________________Before__________After
Over head Press__________12.5kgx5________1 7.5kgx5
DB Bench Press___________3x(15kgx8)______ _3x(25kgx 8)
Bent Over DB Rows________4x(17.5kgx10)____4x( 25kgx12)
Bent Over DB Flyes________3x(7kgx12)______3x( 17.5kgx12)
Leg Press________________117kgx5____ _____180kgx5
DB Split Squat____________3x(10kgx10)____ __3x(20kg x10)
Leg Curl_________________3x(31.5kgx8 )_____3x(58.5kgx8)
Vert Hold________________3x(55kgx30se c)___2x (60.5kgx30sec),x45sec
Single DB Tricep Extension__3x(15kgx8)______3x(25 kgx8)
Lat Pulldown_____________4x(44kgx10) ______4x(57.75kgx10)
Alternate DB Curls_________3x(10kgx8)______3x (12.5kgx8)
Starting Strength Progression Summary
Spoiler:Show
01/12/2009 to 24/03/2010
bw; 148lbs - 168lbs
bf%; 12% - 14%
Excercise_______Before_______After
Squat_________ 60kg, 3x5 ___ 110kg, 3x5
BB Bench______ 45kg, 3x5 ____ 60kg, 3x3
BB Press______ 30kg, 3x5 ____ 45kg, 3x3
Deadlift_______ 70kg, 1x5 ____ 120kg, 1x5
BB Row________ 50kg, 3x5 ___ 65kg, 3x5
Chins_________ uw, 3x8 ______ +17.5kg, 3x3
Dips__________ uw, 3x5 ______ +17.5kg, 3x5
Last edited by Gone Revising; 25-03-2010 at 00:12. -
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Re: Gone Revising Goes Lifting II [and 5-a-side football prep.]Cardiovascular Training
7 mile cycling at approx 7am
23 mile cycling at approx 6pm
Additional Notes;
Was a clear day this morning so decided to cycle to work. Cycled back from work with a mate, so went off on a massive tangent. Mixed speeds and gradients. Easy stuff despite the rain and wind this evening. Possibly worth noting that its a mountain bike not road bike. -
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Re: Gone Revising Goes Lifting II [and 5-a-side football prep.]lol, i see what you did there(Original post by Adonis)
not bad ta
i need to go revise but its boooooring lool
Are you a conventional student again then now? -
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Re: Gone Revising Goes Lifting II [and 5-a-side football prep.]yup lol(Original post by Gone Revising)
lol, in see what you did there
Are you a conventional student again then now?
resume april 19th
exams in may
simple enough, just dull
also explains my choice to blast before uni
cruise during exams
blast post exams
chill -
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Re: Gone Revising Goes Lifting II [and 5-a-side football prep.]Youve got it all worked out(Original post by Adonis)
yup lol
resume april 19th
exams in may
simple enough, just dull
also explains my choice to blast before uni
cruise during exams
blast post exams
chill
Go for it, its always nice to have others in a similar place.(Original post by Epud)
I might just copy you. I like the variation. Are you still running though?
I shall run, but only for conditioning purposes to improve my fitness. Im done with long distance running frequently for now. I was meant to run a half marathon last weekend, but the people entering me left it too late lol.
Why do you ask, do you intend to run? -
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Re: Gone Revising Goes Lifting II [and 5-a-side football prep.]I'm not injured(Original post by Gone Revising)
How're the injuries?
EDIT; by the way, the story, my OP or half marathon fail?
the story was just your original post. Where's it say you failed your half marathon, how'd you fail?
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Re: Gone Revising Goes Lifting II [and 5-a-side football prep.]lol, i didnt fail it, i never competed, read a few posts above ^^^(Original post by 7777777)
I'm not injured
the story was just your original post. Where's it say you failed your half marathon, how'd you fail?
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Re: Gone Revising Goes Lifting II [and 5-a-side football prep.]Yeah, but I only want to run short distances. I get bored running for more than 20 minutes, and it takes too long to heal. If I leg-it for 10 minutes I'm fresh to do it again the next day.(Original post by Gone Revising)
Go for it, its always nice to have others in a similar place.
I shall run, but only for conditioning purposes to improve my fitness. Im done with long distance running frequently for now. I was meant to run a half marathon last weekend, but the people entering me left it too late lol.
Why do you ask, do you intend to run? -
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Re: Gone Revising Goes Lifting II [and 5-a-side football prep.]You knew you were going to fail, and purposefully didn't enter, admit it biatch.(Original post by Gone Revising)
lol, if i could prove how **** their adminsistration is with vids, i would [mipegg powerclean] -
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Re: Gone Revising Goes Lifting II [and 5-a-side football prep.]lol, i genuinely wanted to run and even wrote about it in my UCAS application, i wouldnt dick around with something like that if i didnt inetend to run.(Original post by 7777777)
You knew you were going to fail, and purposefully didn't enter, admit it biatch.
