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Hot!LDN - Building an Aesthetic Physique

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LDN Physique
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2017/01/10 21:57:58 (permalink)
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LDN - Building an Aesthetic Physique

Hi guys, 
Decided to make a journal as a motivation, and so I can remember how far I've come.
THE STORY: Heres 18 year old me in 2013, the very skinny ectomorph:


Feel like I might be one of the younger ones on here but hey ho, we all have muscle goals! Im at university so decided to make the most of all my free time, as I doubt Ill be able to put as much time in when I have a job. I want to just look better, feel more confident, and not going to lie, since I've started gym I notice people are more positive toward me.
Heres the journey of 6 months training: (163->183 lbs)
 


Goal: To build an aesthetic physique. Primarily focused on arms and chest.

Stats:
Age: 21
Weight: 183 lbs 9-10% bf [200lb 9-10% bf goal]
Height: 6ft 3ins
Bench: 100kg [120kg goal]
Bicep curl: 20kg [30kg goal]
Leg press: 130kg [160kg goal]
Others to come.

Anyone who has more experience, would you think these are realistic targets to attain in 20 weeks?
The plan is to bulk to 207-209 lbs, then cut to 200 lb to have an aesthetic summer body!
 
Heres my proposed diet, been doing it for 3 days:
*Made some small changes to boost calories a bit more:
Meal 1 - added another slice of toast
Shake - added 25g scoop of peanut butter in my shake
Meal 4 - added 25g scoop of peanut butter to oats


Split:
Chest Tricep
Back Bicep
Legs Shoulders
Rest
REPEAT
 
Anyone else training with similar goals feel free to help me out with any recommended routines.
All feedback or questions welcome.
Thanks for reading and joining my journey.

*posting will be slow first two weeks, currently doing exams.

The chosen ones choose themselves. 
#1
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Brett
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Re: LDN - Building an Aesthetic Physique 2017/01/11 00:42:17 (permalink)
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Mate! Welcome to the journals. 
 
You've already made some impressive progress. You should be proud of yourself. Not had a lot of experience myself in changing body composition, others here will be able to answer those questions better.
 
You will certainly be able to build upon what you have with that diet and a good training regime. I'm currently doing stronglifts 5x5 to build up some strength before upping volume to add size. What ever you do consistency is the key! 
#2
fairhouse
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Re: LDN - Building an Aesthetic Physique 2017/01/11 20:01:25 (permalink)
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Impressive bench mate and excellent progress. I've been aiming for something similar to your latest pic for about 10 years lol.
 
Curl goal very attainable I should think, though not something I would worry about numbers on overly much. Disco muscles like biceps mostly come from high reps and form, and numbers will naturally drift up in time.
 
I'd be surprised if you could add 20kg to your bench in such a short term, but then you're bulking, training consistently and still making beginner gains so who knows.
 
I'd recommend this video for brushing up on bench technique
 

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LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/01/11 21:31:01 (permalink)
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My chest is surprisingly strong compared to my other muscle groups, hasn't taken long at all to get to 100kg, I think some lucky genetics there.
Honestly only noticed my body fall into shape like that after a mini cut, youll be surprised, if you have a little bit of weight, hit a diet and cardio for 6-10 weeks (hard but if you take it serious its worth it and don't cheat yourself, be consistent) and you'll see abs and all sorts of definition, checked ur journal, the muscles are definitely there!
Luckily saw your video before going tonight, used those techniques.

Tonight's workout-
BB Bench
1x 10 reps 40kg
1x 8 reps 60kg
1x 6 reps 80kg
3x 5 reps 100kg
1x 5 reps 90kg

Tricep Extension Machine
1x 8 reps 30kg
3x 8 reps 65kg (slow negative)
1x 8 reps 27kg (1 arm at a time)

Shoulder Rows
3x 10 reps 25kg

BB Shoulder Press
3x 10 reps 25kg

Incline DB bench
2x 5 reps 38kg
2x 5 reps 30kg

Tricep Rope pull down
3x 8 reps 27kg

Over head tricep extension with rope
3x 8 reps 23kg

Cardio
10 mins Skipping
(I'm a boxer, I know I'm wasting calories on the bulk but I enjoy it and I don't want cardio to hit me like a train when I cut)

Not the longest session ever but enough to make some gains. Off to eat and study!

The chosen ones choose themselves. 
#4
LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/01/15 04:08:01 (permalink)
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End of week 1.
Stuck to the split, hit chest and triceps today again.
 
Improvement on BB Bench - 3 reps of 105kg
Mainly focused on triceps but a few hours later and i still feel like I haven't stimulated them that much.
Looking for new exercises or routines for triceps.

No improvement on back & bi day or leg day, except for feeling alot less fatigued, probably just getting back up to scratch after xmas break.

Current weight: 84kg

The chosen ones choose themselves. 
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Brett
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Re: LDN - Building an Aesthetic Physique 2017/01/18 06:22:53 (permalink)
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^^^ Have you tried doing lying triceps extension without machine? 
 
My triceps are still dying three days later, even though I got a PB bench previous week!
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LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/01/20 00:12:16 (permalink)
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Yeah given it a go, maybe just because I have been hitting them frequently 2 times a week for a while, they have been conditioned to barely get sore.

What sort of weight, sets and reps you doing for it?

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Re: LDN - Building an Aesthetic Physique 2017/01/20 11:46:54 (permalink)
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LDN Physique
Yeah given it a go, maybe just because I have been hitting them frequently 2 times a week for a while, they have been conditioned to barely get sore.

What sort of weight, sets and reps you doing for it?



That's entirely possible. DOMS aren't needed for growth as you probably know but you still want to be satisfied that you're getting something for you time!
 
Not sure how it translates to machine but just did 30kg x10 +4 +2 rest-pause set. Probably hit me hard as I haven't done them in so long lol.
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LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/02/21 01:27:01 (permalink)
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Not posted in a while. Back in the swing of things now though.

Updates:
- 1 rep max barbell bench 115kg

- Comfortably pulling 90kg seated row

- New exercises
Rack pulls 3x 8 reps 110kg
Incline leg press 3x 6 reps 210kg
Dips (no weights yet) 3x 15

- Weight 85kg

Problems:
- Inconsistent diet
- Poor sleeping pattern
- Tendon soreness lower left bicep

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LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/03/12 16:44:06 (permalink)
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Finally starting to see size on my arms, doing cardio once a week to stay lean. You can see a physique update in this skipping montage I filmed.
Will post new updates for each exercise after the current split. My diet isn't going as well as it could too so I'm working on making it consistent.

post edited by LDN Physique - 2017/03/12 17:03:14

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LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/12/17 10:57:31 (permalink)
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Back to the Journal! It’s been 9 months since my last post. I have some questions at the bottom I’d appreciate responses.

Here’s the updates as I am going to post regular again:

I continued going to the gym strictly for 3 months after this last post by which time I reached my heaviest 88kg, I then went to live in Malta for 3 months for summer.

I lost about 6kg in 2 weeks after coming off creatine, not eating a gym diet and not going to the gym.

I decided to sign up for a gym there and started to do a cutting diet and go gym 3 days on 1 day off. I done this for 3 months (note: I drank alcohol regularly over summer) and I managed to get the best summer physique I’ve ever had, and not going to lie, when people say muscle gets girls, I never had so much attention. I’ll follow up with some photos.

However, upon returning to the UK I didn’t renew my gym membership and got very lazy for 3 months from mid September until now.

I started going back to gym this week.

The last chest session I did in September I managed to get 3 good reps with 50kg dumbbells on chest press. My first chest session back I managed just 5 reps with 32kg dumbbells, and then dropped to 28kg to do more reps, I finished my session with some cardio and when I left the gym I was really gutted and disappointed with myself for doing nothing for 3 months.

I used to walk in the gym and pick up the heaviest weights and now I felt terrible, a real ego hit.

How long do you guys think it will take to return to my old stats?

Will certain supplements help me get there considerably faster?

I used to build muscle with a lean bulk never adding much fat at all, do you think I should go for an all out bulk to get it back, would that help?

Scientifically have I probably lost a lot of muscle? I feel like in the mirror my size seems the same but obvs I’m a lot weaker.

Thanks for reading, hopefully many positive posts to follow as I return to form. :D

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LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/12/18 07:44:53 (permalink)
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Back and Biceps today.
Was considerably weaker on both of those groups too.
I will post my routines from next week when I’m able to work out where I’m at with weights and not failing everything after 4 reps!
The DOMS from chest and tri day are still very much there.
I ordered some Impact Whey from MyProtein as I attempt to boost my diet again.
I also ate fruit for the first time in 2 months. I used to have 100g frozen berries and a banana everyday!

Let’s get it!

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Re: LDN - Building an Aesthetic Physique 2017/12/18 07:44:56 (permalink)
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Back and Biceps today.
Was considerably weaker on both of those groups too.
I will post my routines from next week when I’m able to work out where I’m at with weights and not failing everything after 4 reps!
The DOMS from chest and tri day are still very much there.
I ordered some Impact Whey from MyProtein as I attempt to boost my diet again.
I also ate fruit for the first time in 2 months. I used to have 100g frozen berries and a banana everyday!

Let’s get it!

The chosen ones choose themselves. 
#13
H0M3R_j4y
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Re: LDN - Building an Aesthetic Physique 2017/12/18 11:28:17 (permalink)
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LDN Physique
and not going to lie, when people say muscle gets girls, I never had so much attention. I’ll follow up with some photos.



Photos of the girls I hope?
 
Welcome back anyway, I'm guessing you worked as a PR or something in Malta, living the dream and all that? I'm not gonna lie I'm jealous as **** tbh.
 
You're bound to feel considerably weaker after so long off. Just hit it hard and it will come back in good time. If you say that you don't gain fat very easily then a winter bulk would be ideal.
 
By 'certain supplements' do you mean roids? If you got up to 50kg DB's previously without gear then you clearly wouldn't need to use them this time round.
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LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/12/18 23:11:50 (permalink)
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H0M3R_j4y
I'm guessing you worked as a PR or something in Malta, living the dream and all that? I'm not gonna lie I'm jealous as **** tbh.



haha nah, my parents moved there so when I'm off university i now travel back there, but I do a little bit of club promotion and help out in local football club! I really do feel fortunate though!
 
And I mean of my physique ahahaha, I wish I had a better camera I would have taken loads of photos with girls for my insta xD
 
And I dont mean steroids, i want to keep natural. I mean like, I have only previously used whey protein and creatine, are there any kind of vitamins or prework outs that are going to seem like a miracle to get me up and running basically. :'D I'll only get them if they would make a noticable difference otherwise im sticking to what i use.

I've started to get back to watching fitness youtube because thats what motivated me in the beginning, watching alot of David Laid rn, I think I can come close to his physique, I dont want to build a strongman or powerlifting body.

Heres where I was at during summer: 

 
This time round I will try to get alot more size to my shoulders and arms. Im aiming to look like these guys:
*Although Im more likely to go like the 2nd guy because he's similar height and the others are shorter.
I think the other 3 are 5"10 or less and hes 6"2
r
post edited by LDN Physique - 2017/12/18 23:14:28

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Re: LDN - Building an Aesthetic Physique 2017/12/19 09:14:32 (permalink)
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Whey Protein and Creatine is enough then. Not much point in any other supplements imo but multivits and fish oil won't do any harm. You clearly have good genetics, so just find a good hypertrophy plan and stick with it. Plenty of other good logs on here for ideas.
 
Get yourself ready for another summer of hot poontang action. (can you still tell i'm jealous). lol
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Brett
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Re: LDN - Building an Aesthetic Physique 2017/12/20 07:06:27 (permalink)
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Hi mate welcome back! Bit of a pretty boy aren't ya! No wonder the girls were chasing you.
 
You are in a good position, as you return to training 'muscle memory' will kick in and your strength will build much faster than it previously did. You are already experienced with diet so you will do heaps better than the average trainer returning to the gym.
 
There are no magic supps mate- whey and creatine will be your best bet, and most importantly TIME.
 
I will be 100% honest though those photos I would bet money each of those fellas are using gear. Either that or genetic freaks. I tend to go with the most likely scenario though.
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LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/12/31 03:53:56 (permalink)
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Want help to set leg goals, read last part of this post!

Updates:
DIET
So I’m doing decent with diet, I could probably eat more.

-breakfast:
3 eggs 4 slice toast

-lunch:
tuna/sweetcorn baguette (few dollops of mayo)
[some days I’ve skipped lunch bc I run out of bread rolls so am lazy, I get the 4x tiger loafs for £1 in Tesco]

-dinner:
roughly 300g chicken 100g rice 70g kale 100g broccoli

-other:
scoop whey with 300ml whole milk,
150g natural yoghurt with 100g mixed frozen berries,
water with 5g creatine a bit before gym,
plenty water during gym,
2 fish oil pills

GYM
Today I hit a kind of pull day, I’m gaining strength fast, increasing weights every time I go.

The first day back I had picked up 34kg dumbbells thinking they’d be ok on dumbbell bench but I got a couple reps barely and had to drop, same with 28kg then eventually dropped to 24kg to get reps out.

Today
Warmed up on tricep extension, nothing too heavy
Dumbbell bench
3x7 30kg
3x5 34kg
Incline
3x7 24kg
I found it easy. Could have gone heavier.

I then done various other excercises but don’t remember what weights,,
Rear delt
Shoulder raises
Skull crushers
Pec fly
Tricep pulldown
Upright rows

Just going through the motions and activating all the muscle groups again, I’ll start to track the weights and sets on these soon. This was the first day I didn’t do 15 mins of cardio at the end, I had been doing that just to raise my overall fitness a bit.


GOALS
120kg bench
30kg+ dumbbell shoulders
180kg DL or Rack Pull
Need to set leg goals, I’m 6ft 3, 83kg, probably squat something like 80-90kg atm, someone set me a 5 month target for strong legs, I’ll go all out, Iv never gone hard on squats before, but I’m able to hit them once every 3/4 days.

The chosen ones choose themselves. 
#18
Brett
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Re: LDN - Building an Aesthetic Physique 2017/12/31 14:44:13 (permalink)
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Squat 3x per week. Put 2.5kg on bar every sesh. Do it 5x5.
 
When you can't make all reps with good form, then do 4x4, then 3x3 and so on. Get down to a 1RM, deload, and then repeat if you desire. You should be able to do this for a good 3-6 months and still get progress. Then you will probably have to change it up somewhat.
 
Stole those from Ox and stronglifts lol.
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LDN Physique
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Re: LDN - Building an Aesthetic Physique 2018/01/04 02:55:03 (permalink)
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I’ve been meaning to start with the squatting that you mentioned but I’m like allergic to leg day, hopefully I’ll get some courage tomorrow as I’ve just done back/bi today and chest/tri yesterday.

Havnt really been recording what weights I’m doing just whatever feels heavy, so Iv left some ? and some ~ to indicate roughly what I did.

TODAY, Back/Bi:
Bicep curl machine
1x15 24kg
1x7 ~35kg
2x7 ~50kg
1x7 ~60kg

Diverging Lat pulldown
1x15 ~30kg
1x7 ~45kg
2x7 ~52kg
1x7 ~59kg

Ez bar curls 10kg each side/ Dumbbell row 24kg/ Hammer curls 8kg (super set)
3 sets of 8 reps on each

Lat push down?
3x8 30kg
1x15 18kg

Rack Pulls
1x7 70kg
2x5 100kg
3x2 120kg
1x7 70kg

YESTERDAY Chest/Tricep/shoulder:

Tricep extension machine ?
Dumbbell Chest Press
1x7 24kg
3x7 36kg
1x5 38kg
1x3 38kg
Incline
3x7 24kg
Dumbbell shoulders
3x7 24kg
Skull Crushers ?
Chest Cables ?
Shoulder raises ?
Tricep Extension cables ?

The chosen ones choose themselves. 
#20
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