Fantom's Return to stage

Hi guys and girls,
 
I thought I would start this training journal for my up and coming season in September/October with the hope of winning the UKBFF British Champs.
 
For those of you that dont know me I have been competing a fair while wont say how long but it's a long time trust me!! I have competed in over 50 shows and have had GOOD sucess in both the UKBFF and NABBA.
 
I run the world famous Temple Gym in Birmingham and also I'm one of the organisers of the IFBB British Grand Prix with James and Neil Hill.
 
The last time I competed I won the UKBFF midlands qualifier and placed 5th at the British finals in 2009.
 
For this year's prep I will be using Neil Hill to guide me into the show and hopefully bring in my best package to date.
 
I will be aiming for the U/90 class however Neil thinks I might be a heavyweight this year as i really struggle to get down to that weight now.
 
In my own mind I will be just aiming to get into the best condition as I can and what ever weight I am then I will do that class.
 
I will be starting my prep the day after the Bedford Show so i get a chance to have a bit of a blow out at the after party, anyone wishing to buy me a drink please do!!!
 
My weight currently is 100kilos and already I've started to clean up my diet and add 4 sessions of light cardio in the morning for 25 minutes.
 
I have been ill for the past few weeks but now that Im eating cleaner and more quality food I expect me weight to increase slightly.
 
My current training split is 2 days on 1 day off 2 days on
 
My main aim is to bring in more thickness in my chest and back and have a more 3 dimensional look.
 
I am lucky as I get to train when I want and I have resources and advice from some of the top people in the world, I get to pick Dorian's brains and he always keeps a check on my progress the last few weeks.
 
I also train with Dorian's old partner Leroy Davis who helped Dorian win 4 Olympia titles and also IFBB Pro Mike Sheridan trains once a week with me.
 
I hope to compete at the Welsh Champs on 12th Sept or the last qualifier at Leeds depending on how I look.
 
I will try and update this journal as often as I can I'm using it as a way of helping to motivate me and tracking my progress throughout the weeks.
 
Please do bear with me as at time of writing this we are also preparing for next year's British Grand Prix show and Im moving house next week too!!!
 
Hope you all enjoy the ride!!
 
Simon Fan

Will be watching with interest!

As Im new to this anyone help me with uploading images from my laptop??
A journal without photos is pretty boring....................

Fantom, Chris posted a good guide HERE 

I will be watching with interest, you must be in fairly good condition already as if I am working it out properly you are aiming for a 10 week prep!!

HI Si
 
great to see you keeping a journal, and its about time you were back on stage, so it will be good to see!
 
if you struggling and need any photos posting drop me a PM and ill fire you my email and post them up for you

Just playing around with some old pics from 2009 so please bear with me, The shots Im uploading are two weeks out from the Birmingham qualifier.
 
I'll put some more recent shots up when I get chance, I look like mr blobby at the moment

ha, just seen you got the photo up ok! 
 

westy19


I will be watching with interest, you must be in fairly good condition already as if I am working it out properly you are aiming for a 10 week prep!!

 
Hi Westy, yes ten weeks to the qualifier then we got to Vegas for the Olympia for 5 days then its 4 and half weeks to the British.
 
Anything longer than ten weeks I start going mad!!!
 
 

dazc


HI Si

great to see you keeping a journal, and its about time you were back on stage, so it will be good to see!

if you struggling and need any photos posting drop me a PM and ill fire you my email and post them up for you

Hi Daz,
 
Thanks for that, think I have sorted it out for the time being, I'll try and get pics up every couple of weeks.
 
Good luck for Bedford in two weeks mate!!

Ok so it's Saturday night and Im bored, theres only so many times I can watch the Shawshank redemption!!!
 
I trained legs today
 
Lying leg curls 3 sets progressive warm up
                        1 triple drop set to failure
 
Standing leg curl 3 sest 6 to 12 reps
 
Leg Press 4 sets 12
 
Hack Squat 3 sets 8
 
leg Extensions 2 sets 12
 
I have been laying off legs for the past 6 months and have only eased myself back in last week. I could hardly walk for 4 days after doing legs last Friday!!
 
I took a leaf out of Flex Lewis's book and just concentrated on my upper body and left the legs alone, but now its comp time I will do legs every fortnight then 6 weeks out every week.
 
My legs are arguably my best and strongest bodypart so i can leave them alone and they dont lose any size.
 
However I do love training them as I find leg training a great challenge especially when you train with the partners I have!!
 
Tomorrow is Shoulders and Biceps with Big Bad Leroy "Nasty" Davis.
 
I'll try get some pics!

Shawshank is an awesome film !
 
Great journal, will be reading with interest!

i wish i had your problem with my legs, i have trouble getting my to grow, then as soon as diet they shrink up pretty quick.
 
Genetics i guess, the fact my dad gets called chicken legs if he wears shorts probably explains my problem.

I guess genetics do have a role to play but having said that you have to keep plugging away at your weak points. If there's one thing I've learnt from training down Temple Gym is that form is so important. Make sure you put the stress on the muscle and not on the joints.
 
 

Good luck mate...I'll be keeping an eye on this thread....Must visit your gym soon as i have just moved back to the area....

That's an awesome physique. I love physiques like that where it's obvious thought and graft have gone in to it more that just graft alone, well done.