View Full Version : Attack Of The Killer Xand

09-06-2006, 09:10 PM
It's been officially 1 month since I started working out again. My workouts have been pretty consistant, getting to the gym at least 4 times weekly. I've changed gyms and really look forward to every workout.

I haven't however, been going in very organized. Right now I'm just getting a feel for the new gym, weights and trying to get my strength back. I've been working out alone because I'm kind of embarassed to work out in front of my friends who lift much more.

Nevertheless, my strength is coming back quickly and I should be rockin' and rollin' in no time.




Smith Machine Bench (slight incline)
10x135, 10x225, 10x315, 6x365, 8x315

Pec Dec
10x90, 10x100, 10x120, 10x120

Hammer Incline Presses
10x315, 10x315, 8x315, 8x315


Icarian Shoulder Presses
10x250 (stack), 10x250, 10x250, 10x250

Dumbell Lateral Raises
8x45, 8x45, 8x45, 8x45 (Tough, injured shoulder from motorcycle accident)


Tricep Press Downs
10x150(stack), 10x150, 10x150, 10x150

Close Grip BP
10x225, 10x225, 10x225, 10x225

09-06-2006, 09:12 PM
lifts more than you? yikes. Glad to see you started a journal.

09-06-2006, 10:25 PM

Good thing your lifts are good enough for TO. ;)

09-06-2006, 10:41 PM
huge lifts in here, looking forward to seeing more

09-07-2006, 02:01 AM
How tall are you? I wish I was 286lbs.

09-07-2006, 06:35 AM
lookin' larger than life man, those are some big lifts to be embarassed about.


09-07-2006, 06:41 AM
I'm so sorry you're a weakling... :cry: Get over it.

Nice lifts, even if they're all machines.

09-07-2006, 06:50 AM
Good to see you back at it big fella. Don't worry about Mike, he still hasn't graduated to the big boy rack from the pink DBs.

09-07-2006, 06:53 AM
Did someone say something down there? :windup:

Seriously, though, great workout Xand. Thinking of a comeback workout that involves 300+ lifts makes my head spin.

09-07-2006, 08:46 AM
Xand -- it's awesome that you've started a journal. There was this rumor going around that you are friggen massive, so I'd be interested to see what kinda weights you were throwing around.

What happened to cause the layoff from the gym?

09-07-2006, 09:00 AM
lol it's no rumour, justin.

09-07-2006, 09:12 AM
Hey Xand, Good luck with it man! I know you'll be back to 100% in no time. It always amazes me how quickly you can shrink and grow at will, lol.

Watch that shoulder. 250 is a pretty hefty lift for an injured shoulder.

09-07-2006, 09:45 AM
lol it's no rumour, justin.

I was mostly being facetious. ;)

09-07-2006, 10:19 AM
Great to see you back here with this journal...solid effort to kick things off man.

09-07-2006, 02:36 PM
Thanks for all the encouragement. Hopefully, I'll stick at it. I have my sights set on a competition in March. I've assembled a great team so hopefully, I'll do well.

Justin When I got to be really big (320 w/ 23.5 arms) the tradeoffs seemed to be more than the pay offs. I was never going to be a pro bodybuilder but I was wrecking my career as a choreographer b/c I couldn't move. As a director/choreographer, I make way more than any pro bodybuilder so it didn't make much sense. Also, I thought I'd feel differently about myself. I loved looking at myself in the mirror or stomping through the gym but, on the inside I was the same person. That in conjunction with a thyroid problem (the result of some super-supplements), I went into a severe depression not knowing if I'd ever make it to the next day.

I lost almost 100lbs, threw myself into work. I produced a television show about bodybuilding which SpikeTV is looking at. Upon completition of this project about 2 months ago, I decided I had picked up the pieces enough to hit the gym again.

Here's my workout for today


Wide grip pull ups 10xbwt, 10xbwt, 10xbwt, 10xbwt
Rack Deadlifts 10x135, 10x225, 10x315, 10x405 (could've done more but my belt was loose)
Seated rows 20xstack, 20xstack, 20xstack, 20xstack (need to bring chains and add more weight)

Drag Curls 10x70, 10x70, 10x70
Preacher Curls 10x80, 10x80, 10x80

I got a phone call and had to head out to the office. Nevertheless, I felt like I had a great workout.

09-07-2006, 08:47 PM
Xand, I didn't realize it had been that bad for you. I'm glad you're back to feeling better about yourself. I'm also sorry we missed eachother in NYC. It would have been great to catch up. I hope your family is well. We'll have to do NYC next time I head on up there...and yes, Ave. Q was a riot. I can see why you like it. Anyhow, I'll give you a call this weekend to catch up.

09-07-2006, 09:01 PM
pullups at your weight is impressive. I'm guessing those preachers were DBs?

09-09-2006, 11:13 PM
Saturday September 9


Squat 10x135, 10x225, 8x315, 8x405
Leg Ext. 10xstack, 10xstack, 10xstack
Standing Leg Curls. 10xstack, 10xstack, 10xstack

Allegro Machine Plié/Relevé to Failure

I still feel uncomfortable squatting by myself. I need to find a workout partner for leg day.

09-09-2006, 11:17 PM
Nothing beats having a good workout partner, especially at your level it becomes a necessity...nice leg work Xand.

09-09-2006, 11:36 PM
Sorry guys, I don't really know where I should rant about this so I'm going to do it here. There are a lot of people on line and at my gym who are always, bulking and cutting and then wondering why they aren't big.

My trainer once told me if you want to be a certain size you have to live in that size. If you want to be a two hundred pound bodybuilder then live, eat, train like a two hundred pound bodybuilder. Bulk up. Eat. Your body has to get used to carrying the weight. Everytime you cut, you lose valued muscle that will just take longer to get back.

After living at over 300lbs for year. Dieting down to under 250 was so friggin difficult. My body doesn't like being that light. And as soon as I started eating again the weight came back almost instantaniously. I've even noticed with this bulk, i'm leaner at 290 than I was last time.

I guess what I'm trying to say is. If you wannabebig. Be big. If you wannabesmall, cut.

09-09-2006, 11:39 PM
How fat were you at 300lbs+ ?

I hear you on the cutting/bulking opinion. I got this crazy dream of eating my way up to a ridiculously strong 300lb'er :) Only got, oh, 140lbs to go.

09-09-2006, 11:55 PM
Well said, xand. Time I aimed for 250!

09-10-2006, 07:50 AM
How fat were you at 300lbs+ ?

I hear you on the cutting/bulking opinion. I got this crazy dream of eating my way up to a ridiculously strong 300lb'er :) Only got, oh, 140lbs to go.

320lbs, 17%

09-10-2006, 10:31 AM
320 17%? wow crazy bro! impressive strength, need more weight on your seated rows? mine goes to 365 so i hope yours doesnt! lol

09-10-2006, 10:36 AM
Great looking squats. I feel you on the workout partner for legs. I normally get my partner in there for chest, back, and shoulders, but we do legs on different days.

09-10-2006, 11:00 AM
320lbs, 17%

At 320 now + over 400lbs on your shoulders I just can't imagine spotting you on squats. ;)

09-12-2006, 09:43 AM
6:00-7:00 FIGHT training

7:00-8:00 Taught a Pilates Mat Class

8:00 Workout


Lat Pull Downs to Front- 10xStack, 10xStack, 10xStack, 12xStak
The Stack is 200lbs I think.

Hammer Machine Rows- 10x3plates, 10x4plate, 10x4plates, 10x4plates

Rack Dead Lifts- 1x225, 1x315, 5x405, 3x495

09-13-2006, 02:46 PM
My workout partner has been a no show for the last two workouts.


Hammer Incline: 1plate (each side)x10, 2platesx10, 3platesx10, 4platesx10, 5platesx5

Incine Pec Deck- 10x200 10x200, 10x200, 10x200

DB wings- 10x45, 10x45, 10x45, 10x45

DB Flyes ss DB Presses- 50lbs to failure


Hammer Military Press 10x315, 10x315, 10x315
DB Lateral Raises 10x45, 10x45, 10x45, 10x45

Had my measurements done by one of the trainers.

Height 5' 11 3/4
Neck- 18.5
Chest- 57
Waist 37
Arms 21.25 (L 21)
Legs 31
Calves- 18.5

Really need to bring my calves and neck up. I'd like to take 1 inch off my waist.

09-13-2006, 02:49 PM
damn man. measurements are crazy. Your legs are bigger than a lot of guys waists, lol.

So you have any special diet plans to shrink the waist?

09-13-2006, 03:06 PM
those measurements are insane feck!

Isaac Wilkins
09-13-2006, 03:57 PM
The measurements are looking big, man.

Did you eat one of your singing girls?


09-13-2006, 04:40 PM
Damn nice measurements, those legs and chest are monsterous, but you forgot one. ;)

oh and what are DB wings?

09-13-2006, 09:08 PM
your legs are the same size as my waist. Impressive measurements.

09-14-2006, 04:43 AM
5pps on the hammer strength incline press is sweet Xand.

Excellent chest to waist ratio for such a big guy, great size on your arms and legs - plain huge overall!!

09-14-2006, 12:02 PM
Ha! At least I can tie you on neck and calf measurements! :D

Good to see you getting into a groove again man! Consistency is the key, I know you'll be an even bigger beast than before given a little bit more time.

Good luck!

09-18-2006, 09:56 PM
I got sick so my workouts were kind of negligable. I felt better today.


Dumbell Incline Presses- 8x60, 8x75, 8x80, 8x90, 8x100

Hammer Incline Presses- 8x405, 8x405, 8x405, 8x315, 15x225

Machine Flyes- 10x100, 10x100, 10x100, 10x120