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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)
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)
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
 

#3
LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/01/11 21:31:01 (permalink)
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)
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

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Brett
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Re: LDN - Building an Aesthetic Physique 2017/01/18 06:22:53 (permalink)
^^^ 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!
#6
LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/01/20 00:12:16 (permalink)
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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Brett
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Re: LDN - Building an Aesthetic Physique 2017/01/20 11:46:54 (permalink)
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)
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

The chosen ones choose themselves. 
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LDN Physique
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Re: LDN - Building an Aesthetic Physique 2017/03/12 16:44:06 (permalink)
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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