My Journey to become the best Built Man on the Planet.

[alexxx]

Here I am! Pictures where taken on the 30th of april 2006. I know I have a lot of work to do and want some imput.

May 1st
Bench Press 255 x 8 275 x 3 + 1f
High Incline bench 225 x 4 + 1
Low Incline db press 100 x 7
Incline flyes 60 x 9
Low incline leg raises x 25 x 20 x 20

May 2nd
Machine Pullovers lvl 12 x 10
Chins 240(bw) + 15 x 8
Barbell Rows 225 x 10
deadlifts 365 x 4
Wide Grip Pulldowns lvl 14 x 8

May 3rd
Behind the neck bb press 175 x 6 + 1 225 x 3n
db press 80 x 8
Side db Laterals 45 x 12
rear db laterals 30 x 12
rear machine flyes 160 x 12
Behind the back upright rows 135 x 10
Neck curls 25 x 30
Roman chair twist ups x 50 x 40 x 40
Stair Master 20min 180 cal burned

I have just started doing this program this week and can already see a difference in my physique. My goal is to get to a lean 300 pounds. Today I am 241 pds. Would appreaciate all suggestions.

[Stavios]

legs look improved alexxx

[gibberj2]

not bad but you should stay in time out longer still

[gibberj2]

suggestions? Decline flyes and bar dips with elbows out and feet in front. Also do reverse pec deck for posterior delts.

[G.R.H.]

oh my god! your legs are hairier than mine! seriously though, looks like you made some improvement in your upper body. keep it up! 

[triple_pickle]

decent legs, but it looks like your upper body is shrinking from picture to picture, cannot see that much if any improvement between now and the pictures from three years ago.

[alexxx]

Thats because I used to be at around 5 % bodyfat with a 29 inch waist. I've pigged out i guess 

I am working on getting lean and muscular though.

[triple_pickle]

you're already lean.  get muscular for god's sake.

[alexxx]

you're already lean.  get muscular for god's sake.

Working on it bro!

[alexxx]

Welcome back alexxx. You're definitely showing some improvement from the infamous "mensroom" shots 

The exercises in the routine are solid, with decent weights used. However, I cant workout how many sets are you doing per exercise? If your only doing 1-2 sets.. I don't think that is enough to stimulate decent growth.

Thank you brother! I am starting the in process of the routine that enabled me to achieve maximum muscle mass and strengh. I am going to try it for a month and keep track of all my measurements and decided if this Dorian style training is for me.

[alexxx]

Goodluck with your training.

Thank you!

[SS]

flawless! pm me some of your secrets when you have time.

[Bast175]

I thought you were benching 315 for reps, now you're doing 275?

[alexxx]

flawless! pm me some of your secrets when you have time.

haha Thank you! You are a beast! So I am sure you get big no matter what.

[alexxx]

I thought you were benching 315 for reps, now you're doing 275?

I went down after I got sick and also took up volume training. Now I am doing the routine that got me to the 315 pound bench.

[Bast175]

I benched 275 for 3 reps, at a bodyweight 60lbs lighter than you, Mr. O.

[SS]

haha Thank you! You are a beast! So I am sure you get big no matter what.

true, but i want to try and diet down some. I might even start doing abs

[Bast175]

No need to train abs, they get worked enough indirectly.

[Bast175]

I'm stronger than Alexxx on most of those lifts.

I'm a better built man than you Alexxx.

[alexxx]

Ab work gets them thick and nice. Do it if you want to impress the ladies!

[alexxx]

I'm stronger than Alexxx on most of those lifts.

I'm a better built man than you Alexxx.

lol keep dreaming boy! That is just my in phase and won't last long! Soon I will be benching 4 plates!

[Bast175]

in phase?  i thought you already came out of the closet.

[Oldschool Flip]

Here I am! Pictures where taken on the 30th of april 2006. I know I have a lot of work to do and want some imput.

May 1st
Bench Press 255 x 8 275 x 3 + 1f
High Incline bench 225 x 4 + 1
Low Incline db press 100 x 7
Incline flyes 60 x 9
Low incline leg raises x 25 x 20 x 20

May 2nd
Machine Pullovers lvl 12 x 10
Chins 240(bw) + 15 x 8
Barbell Rows 225 x 10
deadlifts 365 x 4
Wide Grip Pulldowns lvl 14 x 8

May 3rd
Behind the neck bb press 175 x 6 + 1 225 x 3n
db press 80 x 8
Side db Laterals 45 x 12
rear db laterals 30 x 12
rear machine flyes 160 x 12
Behind the back upright rows 135 x 10
Neck curls 25 x 30
Roman chair twist ups x 50 x 40 x 40
Stair Master 20min 180 cal burned

I have just started doing this program this week and can already see a difference in my physique. My goal is to get to a lean 300 pounds. Today I am 241 pds. Would appreaciate all suggestions.

The only thing I've never seen is your .....diet. If you weigh 241lbs then to just maintain your size you would need 241 grams of protein daily. If yo uwant to get f**king huge you need to up that to 361.5 to approx 450 grams of protein daily. That's a lot of protein bro! I drink about 160 grams of protein and the rest I get from solid food, but I'm only 208 lbs. At approx. 40-45 grams a shake, that's at least 4 shakes a day! Give us an idea of your diet.....and be honest so you can get a decent evaluation.

[alexxx]

Here is what is a typical day for me:

meal 1: all mixed in blender driking raw
3 large eggs
100ml of eggwhites
60 grams of oatmeal
250 ml of 2% milk
250 ml or Orange/grapefruit/lemon juice

meal 2
tuna can
3 baked patatoes
1 cup of milk

meal 3: postworkout
2 scoops of whey -44g protein
1 banana
1/2 tea spoon of honey

meal 4:
Chiken breast
fried patatoes homemade
1 cup of milk

meal 5
handfull? of low fat beef
big boil soup/salad
1 cup of milk

meal 6
tuna can
1 cup of milk
1 piece of brocolie
1/2 tablespoon of peanut butter

I always wake up during the night to go to the bathroom so I take in another 22g of protein then with some olive oil.

Any advice, suggestions, modifications are welcome.


           

[mikethedon]

not nearly enough protein to really grow