Gone Revising Goes Lifting II [and 5-a-side football prep.]

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Gone Revising
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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:
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06/10/2009 to 23/11/2009

bw: 145lbs - 148lbs
bf%: 15% - 12%

Excercise________________Before__________After

Over head Press__________12.5kgx5________17.5kgx5
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(55kgx30sec)___2x (60.5kgx30sec),x45sec
Single DB Tricep Extension__3x(15kgx8)______3x(25kgx8)
Lat Pulldown_____________4x(44kgx10)______4x(57.75kgx10)
Alternate DB Curls_________3x(10kgx8)______3x(12.5kgx8)



Starting Strength Progression Summary
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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

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Guvnor
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Good luck mate
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Gone Revising
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(Original post by Guvnor)
Good luck mate
Cheers buddy
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Adonis
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brap brap
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Gone Revising
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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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Gone Revising
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(Original post by Adonis)
brap brap
Hi, how are things?
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Adonis
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(Original post by Gone Revising)
Hi, how are things?
not bad ta

i need to go revise but its boooooring lool
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Gone Revising
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(Original post by Adonis)
not bad ta

i need to go revise but its boooooring lool
lol, i see what you did there

Are you a conventional student again then now?
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Adonis
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(Original post by Gone Revising)
lol, in see what you did there

Are you a conventional student again then now?
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
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Epud
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I might just copy you. I like the variation. Are you still running though?
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Gone Revising
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(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
Youve got it all worked out

(Original post by Epud)
I might just copy you. I like the variation. Are you still running though?
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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7777777
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cool story bro :ahee:
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Gone Revising
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(Original post by 7777777)
cool story bro :ahee:


How're the injuries?

EDIT; by the way, the story, my OP or half marathon fail?
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7777777
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(Original post by Gone Revising)


How're the injuries?

EDIT; by the way, the story, my OP or half marathon fail?
I'm not injured :p:

the story was just your original post. Where's it say you failed your half marathon, how'd you fail? :eek:
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Gone Revising
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(Original post by 7777777)
I'm not injured :p:

the story was just your original post. Where's it say you failed your half marathon, how'd you fail? :eek:
lol, i didnt fail it, i never competed, read a few posts above ^^^
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Epud
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(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?
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.
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7777777
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(Original post by Gone Revising)
lol, i didnt fail it, i never competed, read a few posts above ^^^
how convenient
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Gone Revising
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(Original post by 7777777)
how convenient
lol, if i could prove how **** their adminsistration is with vids, i would [mipegg powerclean]
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7777777
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(Original post by Gone Revising)
lol, if i could prove how **** their adminsistration is with vids, i would [mipegg powerclean]
You knew you were going to fail, and purposefully didn't enter, admit it biatch.
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Gone Revising
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(Original post by 7777777)
You knew you were going to fail, and purposefully didn't enter, admit it biatch.
lol, i genuinely wanted to run and even wrote about it in my UCAS application, i wouldnt **** around with something like that if i didnt inetend to run.
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