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Hot!"Be as you wish to seem"

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Xian_87
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2018/02/28 23:01:50 (permalink)
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"Be as you wish to seem"

This is my journey. I am not sure where it will take me...
Key Information
- 30 Years Old
- 6/4 
- Approx weight 93KG (Will edit once confirmed)
- Active job & in reasonable condition
- Returning from a 3-year absence 
- Thinking about PED's but not for at least 6-8 months
 
Short-Term Goals (0-5 Weeks)
- To have trained consistently for 4 times week
- To eat aprox 3,500 - 4,000 cals a day 
- To record every session on here
 
Medium Term Goals (5- 10 Weeks)
- To have increased by core lifts by 15 - 20%
- To have increased weight by 0.25kg a week
- To start to feel 'full' in my clothes
 
Long-term Goals (10 - 20 Weeks)
- To be in a position to start cutting
- To have beaten my PB's in my core lifts
- To feel confident and happy within my training again
 
Measurements 
- To be uploaded ASAP
 
Pictures

 
Training - Home Gym / Virgin Weekends
- Half squat safety rack
- Heavy Bench
- Pull up / Dip Station
- Pulley System 
- Landmine kit
- 2 Barbells
- 0 - 25kg DB
- 0 - 260kg Plates
 

 
Training Program to be updated as I go. Following a four-week variation programme. As I get bored very, very quickly.  The aim is to bulk and reach 100kg, however not obsessed about it. 

 
I'll be uploading this and sharing my workouts. This is mainly for my relaxation and also to seek advice from other trainers. I am ALWAYS learning and love to be pushed/challenged. I'll also be creating a sheet with my daily macros and meals. 
 
Xian
post edited by Xian_87 - 2018/03/01 22:26:00

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Previous Account Xian - Joined in 2007 - Back in 2018
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Xian_87
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Re: "Be as you wish to seem" 2018/03/01 22:09:47 (permalink)
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Day 1
 
Food
- Slightly under target, today, not really feeling that hungry and I can't be bothered to stuff myself
- Going to finish the night with toast and cottage cheese
 
Training
Power Session A
 
Pendley Row 60kg 5 | 5 | 5 | 5 | 5
Flat BB Bench 80kg 5| 5 | 5 | 4* | 4* - Limited on the final two sets, poor form. 
Strict Mil Press 30kg 8 | 8 | 8 | 8 = My weakest area, and one I am focusing on the most.
 
Underhand Pull Down 50kg 10 x 3   SS Incline Press up BW X 10 X 3
Dips x 10 x 3 SS Hammer Curls 7.5 x 3 
Rear Raises 7.5 x 10 x 3 SS BB Front Raise 10 x 3 x 3
 
Overall I would rate this session as 7/10 - The garage was so cold, and it took me too long to focus and engage, I was not tight enough today around the core, something I need to address. 

 
 

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H0M3R_j4y
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Re: "Be as you wish to seem" 2018/03/02 09:52:17 (permalink)
+1 (1)
Good luck with your goals mate. Looks like you've got a nice setup so should be achievable if you stick at it.
 
I train in my garage, and its bloody cold at the moment. I sometimes have a fan heater blasting for half an hour before I go in, and keep it switched on for my first couple of sets. After I'm warmed up I switch it off, by the end of the session I'm back to just wearing my t-shirt lol.
 
 

 
1 Rep Maxes:
Squat - 155kg / Bench - 107.5kg / Deadlift - 200kg / Strict OHP - 77.5kg
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Xian_87
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Re: "Be as you wish to seem" 2018/03/03 10:53:05 (permalink)
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H0M3R_j4y
Good luck with your goals mate. Looks like you've got a nice setup so should be achievable if you stick at it.
 
I train in my garage, and its bloody cold at the moment. I sometimes have a fan heater blasting for half an hour before I go in, and keep it switched on for my first couple of sets. After I'm warmed up I switch it off, by the end of the session I'm back to just wearing my t-shirt lol.
 



Thanks for popping and reading. Yes, I plan on sticking with it, more for my mental well-being than anything else. A few years away has made me come to realise what is important to me. 
 
It's been cold the last few sessions, so I go for a quick 2-3km run to warm up and then slowly take the layers off during the session. Hopefully, it should warm up a bit over the coming days. 
 

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Xian_87
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Re: "Be as you wish to seem" 2018/03/03 10:59:56 (permalink)
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Day 2 (2-3-18)
 
Food
- Hungry day today. Easily met my macro's and cal's and finished the evening with a large chicken sheesh, salad no sauce.

Training
Power Session B
 
BB Squat 90kg 3 | 3 | 3 | 3 | 3 - Fairly happy with this effort. Lots left the tank
Dead 100kg 3| 3 | 3 | 3 | 3
Vertical Jumps 5 | 5 | 5 | 5 - Challenging TBH. Struggle to jump for my height 
SLDL 60kg 8 | 8 | 8 | 8 - Can't be 100% happy with my form, trying to go as slow as I can, might need to record and analyse
DB Calf Raises 25kg 8 | 8 | 8 | 8 - Going to replace with BB Calf raise
 
Super Set - Abs Exercises 3 x 10 x 3
 
Overall I would rate this session as 6.8/10 - The garage was again so cold, and it took me too long to warm up, I was also faffing around with my phone which slowed my session down.
 

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H0M3R_j4y
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Re: "Be as you wish to seem" 2018/03/03 14:35:08 (permalink)
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6.8 out of 10? Thats very precise!
 
Training plan looks good so far. With SLDL I've always found that slow and controlled decent, followed by an fast and explosive ascent works best. Form has to bang on though of course.
 
What are your previous PB's that you plan on beating? As mentioned in your long term goals in your first post

 
1 Rep Maxes:
Squat - 155kg / Bench - 107.5kg / Deadlift - 200kg / Strict OHP - 77.5kg
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Xian_87
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Re: "Be as you wish to seem" 2018/03/03 21:39:01 (permalink)
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Day 3 (3-3-18)
 
Food
- All macro's met
 
Training
Power Session C (Trained @Virgin)
 
15kg Weighted Slam Balls 4 | 4 | 4 | 4 | 4 
Dips and Straight Bar Overhand Pull Up Superset | 4 | 4 | 4 | 4 - E.A.S.Y
DB Row 40kg 3 | 3 | 3 | 3 | 3 
BB Hang clean 30kg 3 | 3 -- 40kg -- 3 | 2 - Careful on form! 
Incline DB Press 2 Failure 26kg 14 | 12 | 10 | 8 
Mill Press Drop Set 40kg 8 | 8 | 8 
 
Overall a good session and planning on having 1-2 days rest. 
 

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Xian_87
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Re: "Be as you wish to seem" 2018/03/04 19:45:30 (permalink)
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H0M3R_j4y
6.8 out of 10? Thats very precise!
 
Training plan looks good so far. With SLDL I've always found that slow and controlled decent, followed by an fast and explosive ascent works best. Form has to bang on though of course.
 
What are your previous PB's that you plan on beating? As mentioned in your long term goals in your first post




Thanks for the tips in regards to the SLDL. I've had issues before where I have hyperextended by going too fast on deadlifts. The most important part is the form and time under tension.
 
Ahhh, the magic of a 1RM
 
2015 was when I last fully went for it. I was around 105kg at the time my heaviest ever. Then got married, went on a 6-week honeymoon and took a year off training and eating! 
 
Bench 130kg 
Dead 220kg
Squat 180kg
Mil Press 70kg IIRC
 
 

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Ox
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Re: "Be as you wish to seem" 2018/03/04 20:37:31 (permalink)
+1 (1)
Welcome to the journal section mate. Liking the look of your home gym set up there and some nice goals you have...those numbers above are your old PB's then?
 
Look forwards to following along mate.

 
 
SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
 
 
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Kaneda
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Re: "Be as you wish to seem" 2018/03/04 23:26:53 (permalink)
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Your gym is so much more organised than mine 😂
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H0M3R_j4y
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Re: "Be as you wish to seem" 2018/03/05 09:37:32 (permalink)
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Nice PB's, hopefully shouldn't take long too get them back.

 
1 Rep Maxes:
Squat - 155kg / Bench - 107.5kg / Deadlift - 200kg / Strict OHP - 77.5kg
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Brett
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Re: "Be as you wish to seem" 2018/03/05 14:18:01 (permalink)
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Nice one mate. Looks like you have a pretty good idea how to get back to it.
 
I will be following with interest.
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Xian_87
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Re: "Be as you wish to seem" 2018/03/05 17:50:46 (permalink)
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Ox
Welcome to the journal section mate. Liking the look of your home gym set up there and some nice goals you have...those numbers above are your old PB's then?
 
Look forwards to following along mate.



Hi, thanks for popping and having a read. Yes those are my old numbers, which I trained for mostly strength work. This time I am on a rotation of
 
Hypertrophy 
Strength
Power
Taper 
 
Not sure how close I will get to them. 
 
Kaneda
Your gym is so much more organised than mine 😂



Ha, thank you. I train friends and my Wife in there, so it needs to be tidy. 
 
H0M3R_j4y

Nice PB's, hopefully shouldn't take long too get them back.



We shall see! 
 
Brett

Nice one mate. Looks like you have a pretty good idea how to get back to it.
 
I will be following with interest.




Thanks, I am always learning and it's great to share ideas. This is why I wanted to keep a blog of my progress. 

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Xian_87
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Re: "Be as you wish to seem" 2018/03/05 22:02:36 (permalink)
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Journal Update
 
Sunday 
- Rest Day
- Poor sleep quality 
- Out all day at the football for my Brothers birthday
 
 
Monday
- Decent nights sleep
- Tiring day at work 
- Under cal's but not a big problem as I was well over during the weekend

- Late finish so took another day's rest
 
Back to training tomorrow with a full body session, which should be awesome. 

 
 

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Xian_87
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Re: "Be as you wish to seem" 2018/03/06 21:45:58 (permalink)
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Double Post - deleted. 
post edited by Xian_87 - 2018/03/06 21:48:36

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Xian_87
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Re: "Be as you wish to seem" 2018/03/06 21:46:04 (permalink)
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Tuesday 
- Tiring day at work 
- Hit over 4000 cals, but under on my protein 
- Another Late finish so took another day's rest and spent the evening with the Mrs watching the walking dead. 
 
Hopefully back to training tomorrow with a full body session, fingers crossed. 


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Xian_87
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Re: "Be as you wish to seem" 2018/03/08 21:49:17 (permalink)
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Thursday Update
 
Well, it's been a very busy week at work and I've haven't been able to train. Working 8 - 7 most days, can be very demanding. I'm visiting a friend on Saturday morning in a gym called Kings in London for a full body workout. 
 
Diet
 
Hitting between 3,500 per day but finding myself not drinking enough water.

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Xian_87
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Re: "Be as you wish to seem" 2018/03/11 09:16:29 (permalink)
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Saturday Update
 
After a long week at work I managed to train at Kings in Croydon with a few friends. The gym was class and only £5 for a day pass.
 
One of my friends is competing so we followed his training for the day - Whole Body Workout
 
Not too sure on the name of the machine but you were squatting with no pressure on your knees and could go 'deep'!
20kg 12 | 12 | 40kg 10 | 10 | 10 
Hamstring curls 40kg 12 | 12 | 12 | DS 
T-Bar Row 60kg 12 | 12 | 12 | 12
Plate Lat Pull Down 80kg 12 | 12 | 12 | 12
Chest Press Plate Machine 100kg 10 | 10 | 8 | 6 
Delt Raises 5kg | 15 | 15 | 15 | 15
Biceps + Triceps - blah, blah, blah. 
 
I'll be back on my program tomorrow. Happy Mothers day. 

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Brett
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Re: "Be as you wish to seem" 2018/03/12 15:26:51 (permalink)
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Good stuff. It can be a pain when working long hours but you are at least getting in there.
 
What are you up to in the walking dead? Love that show. Haven't seen latest season yet though.
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Xian_87
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Re: "Be as you wish to seem" 2018/03/25 13:58:18 (permalink)
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Wow! It's been a really busy few weeks and I've gone off the radar a bit. Suffered from my previous workout and actually strained my hamstrings forcing me out for a few weeks. Will update my Saturday session later this evening. 
 
 

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