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Vita non est vivere sed valere vita est - My Journal (current progress pics page 1)

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keeprollin
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2009/07/30 11:57:29 (permalink)
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Vita non est vivere sed valere vita est - My Journal (current progress pics page 1)

Good morning/aftenoon to all (depending on when you open the thread :P).
 
Im a long time reader of MT but only a short time poster, therefore im guessing 99.9% of you will not recognise me at all, well . . . thats about to change :)
 
Im Adam, im 20 years old, i like candlelit dinners and long walks on the beach. .
 
Ok, enough with my terrible sense of humor, heres the serious part.
 
Im just shy of 6,1 and currently weigh 14 stone 4 (200lbs) dry, first thing in the morning with 0 intake. Ive been training/ exercising for a few years but only really buckled down since march this year. I think im around 12-14% BF (if anyone thinks differently due to pics please let me know)
 
My current PB's and various lifts are
 
Bench press 1rm = 110kg
Dead lift 1rm = 160kg
Unfortunately im unsure what my max on squats are but i will explain why.
 
My overall goal is to get to 220-225 lbs at around 10% BF, there is no timelimit to this goal.
 
The one aspect holding me back is football (opinoins welcome) I love football, i only play saturday league but this does not affect my passion. So i need to keep my cardio vascular fitness and my speed (100m under 12 sec) which kind of rules out a massive bulk for me.
 
From march until july i was following Max OT training principals and it went quite well (bench from 80kg to 110 etc) but i found myself having small annoying injuries quite frequently. I then had three weeks off to heal tendonitis and spend a week in ayia napa so im looking for all your help on a decent structured three day split including compound lifts and isolation lifts, and my leg exercises need to be primarily for musclular endurance.
 
Im now back in the gym, slightly weaker (not for fudging long) and as motivated as ever :)
 
Bearing in mind, tuesday and thursday i do conditioning for football (game saturdays) and sundays i swim.
 
Diet will be posted up shortly, 3 day split ideas would be excellent.
 
Sorry for the length of the post, thanks for reading :)
 
Adam 
 
Me about 18 months ago: 
  


 
Recent:
 

 


 
post edited by keeprollin - 2009/08/03 08:46:02
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    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/07/30 12:38:31 (permalink)
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    Right, this is what my diet looks like roughly im aware its not always the healthiest food but if i start drasticly losing ab definition i will make the nesaccary changes. I work mon-fri 9-5 in an office so during the week my diet is easy to obtain but during the weekends it kind of falls apart, although calories are kept up.

    8:00 am  - 5 weetabix or large bowl of porridge with full fat milk and a banana or an apple

    9:00 am - banana and 100g of chicken

    11:00 am - half of a 1 litre tub of pasta with tuna or chicken or chicken or tuna sandwich on wholemeal bread.

    12:00 pm - My pro weight gain shake, 100g ( roughly 35g protein, 45 carbs, 450kcals)

    1:15 pm -  4 peices of wholemeal toast and a tin of beans or with peanut butter

    3:30 pm - other half of tub of pasta and c or t or another sandwich with c or t and a handful of mixed nuts

    5:00 pm - workout followed by mypro whey protein 35g protein (vanilla, YUM)

    7:30 - 8:00pm - jacket potato with decent filling or steak onions and chips.

    10:30 - 11:00pm (always awake and always hungry lol)  - tuna sandwich on white bread or 4 peices of toast with melted cheese or cottage cheese.

    I also eat at least one take away a week, usually a KFC or a chinese :D.

    Views and opinions very welcome.

    #2
    Aaron Hallett
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/07/30 13:31:30 (permalink)
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    great title for a journal

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    #3
    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/07/30 13:44:15 (permalink)
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    Probably the first person thats read it that knows what it means :P
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    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/07/30 14:11:12 (permalink)
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    To get the ball rolling i thought i may aswell note down yesterdays workout - shoulders traps and back.

    Seated BB Military press - Warmup sets 2x 40kg, then 3x sets of 6-8 at 70kg

    Dumbell Military Press - 2 sets 30kg (each arm) 10 reps then 8 reps.

    Dumbell Front and side raises - 3 sets 8 reps, 17kg

    Deadlift - 1x6 reps of 120, 2x4 reps of 140

    Bent over rows - 3x sets of 6, 60kg, 70kg, 70kg

    Lat pulldowns - 3x sets of 6 (failed on 4 on last set) unsure of weight, just a number in my gym lol.
     
    Barbell Shrugs - 3x sets of 10, 8, 6  90kg

    this followed by a nice gentle swim for 30 mins and a session in the sauna and steam room :)

    #5
    CitizenKane
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/07/30 15:55:15 (permalink)
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    Hey dude, good luck I'll pop in to check up from time to time! They're some nice lifts there man!

    "Be adequate"
     
    #6
    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/07/30 16:17:51 (permalink)
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    Cheers buddy, all general chatter/banter welcome :) pics will be up later tonight to give a better picture.

    Will give yours a read :)
    #7
    skinnyjoe313
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/07/30 21:50:04 (permalink)
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    Good luck mate, i'll pop by from time to time to see how your getting on.
     
    all the best
     
    Joe
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    CitizenKane
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/07/30 23:35:46 (permalink)
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    Just checked out the progress pics, wow mate! You were very skinny starting off, have you been doing much cardio while bulking? Looking fantastic, keep it up!

    "Be adequate"
     
    #9
    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/07/31 08:43:14 (permalink)
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    Cheers buddy, i dont do very much cardio in the gym but play football for the majority of the year so ive just been lean bulking since i started. i dont think ive been above 17% BF in my life and i do like to keep a decent level of cardio vascular fitness.
    post edited by keeprollin - 2009/07/31 08:46:11
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    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/07/31 08:45:07 (permalink)
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    31 july 2009

    Not a great start to the day, my alarm clock didnt go off so got up half an hour late for work. Ive been resigned to 2 bananas, apple, 2 boiled eggs, tescos chicken pasta and a coco pops cereal bar. Not a great start to the day but meh, sh1t happens :P will have to make up for it tonight :P
     
    UPDATE: bad times, ive already eaten all of the above food and have no way of getting any more for another 4 hours, and im hungry :S
    post edited by keeprollin - 2009/07/31 10:36:18
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    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/08/01 09:40:59 (permalink)
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    31 July 2009 - workout

    unfortunately i wasnt feeling very strong probably due to the lack of nutrition, but you have to make do :)


    Close grip bench - 100kg x6, 100kg x3, 90x6

    skullcrushers - 40kg 2x sets of 6 

    pressdowns  -  (number 6 on the machine :/) 3 sets of 6

    Dips - bodyweight+10kg 2 sets to failure


    Body drag curls - 45kg 6, 6, 4

    DB hammer curls - 22kg 6, 6, 4

    concentration curl - 17.5 kg 6, 6

    Chins - bodyweight+10kg 10, 6

    Wont bore you with my ab workout :P
    #12
    CitizenKane
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/08/01 11:27:15 (permalink)
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    100kg on CLOSE GRIP bench! Man that's sick! What are you lifting on regular bench??

    "Be adequate"
     
    #13
    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/08/01 18:13:15 (permalink)
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    Cheers mate :) its suprising but theres really not that much different between my bench and my close grip, usually 3 sets of 6 on 105kg. bench day monday, looking forward to it :D
    #14
    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/08/01 18:16:26 (permalink)
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    31 July 2009 - Match day, pre season friendly against local rivals who are a division above us but we came out on top with a 2-0 win :). Played 90 mins at right midfield (never been so nackerd in my life)

    collided with someone and my right elbow joint is sore, heres to hoping it will be alright by monday :)
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    JimRat
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/08/02 13:56:02 (permalink)
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    Thats quite an impressive change from your 'skinny' days. Physique looks solid with strength and CV fitness to match. Are you using any supplements?

    Jimbo
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    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/08/02 14:17:24 (permalink)
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    Cheers mate. Depends what you mean by supplements :D, i spend a small fortune on myprotein every month :P, glucosamine, aminos and multivit.

    I would actually like to compete one day in 5 years or so's time but i dont know if this will really be a possiblity without going on massive bulk and spending some time fat :P
    #17
    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/08/02 14:19:06 (permalink)
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    Sunday 01 Auust 2009

    two bouts of firve a side football today, just finished one, 14-8 win, scored 12 (having a good day :P) but i may have to give the 8pm game a miss as my ankles are very painful at the moment. Lets see how it goes.
    #18
    JimRat
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/08/02 15:52:30 (permalink)
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    Legal supplements of course

    Jimbo



    #19
    keeprollin
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    Re:Vita non est vivere sed valere vita est - My Journal 2009/08/02 15:54:22 (permalink)
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    i would expect nothing less jimbo :D
    #20
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