YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?

[alexxx]

This is my blasting phase DC style!

Exercises	Week1	Week2	Week3
Incline dumbell press	100x6	110x6	100x10RP
Standing behind the neck press	135x10RP	145x8RP	145x8RP
Lying triceps extension	115x9RP	120x5RP	115x11RP
Wide grip weighted chins	25x8RP	25x10RP	25x8RP
Rack deads	335x4 295x8	345x5 305x8	355x5 315x9
space
Alternate dumbell curls	60x13RP	65x10RP
Dumbell wrist curls	30x20	35x16
Standing calf raises	500x7	500x8
Dumbell still legged deads	70x22RP	70x27RP
Leg press	830x7 590x21	850x7 610x24
space
Flat dumbell press	120x7RP	120x7RP
Behind the neck press seated	185x2 175x3RP	175x6RP
Close grip bench press	235x5RP	225x6RP
Rack chins to the front	55x11RP	55x14RP
Deadlifts	385x2 315x6	385x3 315x9
space
Preacher curls	100+bar x 11RP ST	100+bar x 16RP ST
Reverse wrist curls	40x14	40+barx8
Donkey calf raises	240x7	240x9RP
Lying one legged curls	60x19RP	65x13RP
Squats	325x4 215x20	335x3 225x20
space
Incline barbell press	225x10RP	225x10RP
Dumbell shoulder press	80x5RP	80x8RP
Weighted Tricep dips	70x7RP	70x9RP
Rack behind the neck chins	55x9RP	55x12RP
Standing machine t-bar rows	200x6	205x7
space
Barbell curls	145x10RP
Behind the ass wrist curls	135x16
Seated calf raises	120x7
Leg curls	120x16RP
Hack squats	340x6 200x22
space

The numbers in red I have to either beat next time with weights/reps or I am going to have to switch exercises.

[alexxx]

I did it 1 year ago exatcly to the date and had good results. Then because I got paranoid that I was doing so little and cheating myself, even though I made great progress on it, I opted back to my Arnold Routine training twice a week. With my new routine I am training with weights 4 times every 8 days. mon-wed-fri-mon on my off days I do 40 min of cardio and keep my heart rate at about 130 bps as recommended by many enlightened minds including Lee Haney himself. I train abs everyday alternating from lower and upper abs on a daily basis.

With this new program I hope to reach what is considered the epitome of symetry, size and proportion the Steve Reeves way!

The problem is that you are comparing absolute measure. To have a decent idea of how you stack up proportion-wise you should use the measurements in relation to your height (that's what the original "ideal measure chart" did).

So Reeves ratios are:

Shoulders = 0.32 x height
Neck = 0.25 x height
Chest = 0.71 x height
Waist = 0.397 x height
Arm = 0.25 x height
Forearm = 0.2 x height
Thight = 0.36 x height
Calf = 0.25 x height

Since you are 6'4" or 76 inches (rounded to the nearest inch) to be comparable to Reeves your measures should be:

Shoulders = 0.32 x 76 = 24 2/5 (1" short)
Neck = 0.25 x 76 = 19" (3" short)
Chest = 0.71 x 76 = 54" (9" short)
Waist = 0.397 x 76 = 30" (5" too big)
Arm = 0.25 x 76 = 19" (1" short)
Forearm = 0.2 x 76 = 15 1/4" (1 1/4" short)
Thight = 0.36 x 76 = 27 3/5" (3/5" short)
Calf = 0.25 x 76 = 19" (1" short)

And that is *IF* the measure you gave us are accurate. However since you carry more fat than Reeves, chances are that if you leaned out you'd be even farther off.

Neck, chest and waist are WAY off. The other measures might only be 1" or so off... but consider that a gain of 1" on the upper arm requires around a 10-15lbs gain in bodyweight (according to Coach Poliquin who tested a zillion athletes).

Those are the numbers I am aiming for and wish to attain it with bodyfat levels of 5 % Naturally.

[Bast175]

why are you using lighter weight now?

[danielson]

I was overtraining with the arnold type routine and got my weights back done to an embarrassing level.

Is that why you are carrying around the extra weight? When do you plan on cutting up?

[Bast175]

I was overtraining with the arnold type routine and got my weights back done to an embarrassing level.

really? wow,  yea I remember you using significantly heavier weights.

I train similar to AST guys, "max ot"     You shouldn't train muscles more than once a week unless you do low volume.

I have a friend who trains everything 3 times a week but he only does 1 set to failure per workout.

[alexxx]

really? wow,  yea I remember you using significantly heavier weights.

I train similar to AST guys, "max ot"     You shouldn't train muscles more than once a week unless you do low volume.

I have a friend who trains everything 3 times a week but he only does 1 set to failure per workout.

When I first started out I was training 6 days a week and making considerable strength and size gains. It got to a point that not long ago I was training everyday without rest using 20-40 sets per bodypart training them twice a week. I did get cut though but thats probably because of the crappy diet I had on vacation.

[Bast175]

Stop trying to train like a juicer.

[danielson]

Am working on it now!

Keep up the good work, you would look good if you lost about 30 pounds of fat while maintaining your "muscle"?

[danielson]

Thanks I already lost a considerable amout of fat and am currently at 230 pounds. But that makes me look bigger so I am going to keep killing the fat and hopefully one day get back to a 29 inch waist.

that would be impressive, my waist is 29(28.5) and as you know I am much smaller than you.

[BUCK 65]

The leading contender for Mr.Punyverse

[Oliver Klaushof]

Don't talk smack about Alexxx!

[danielson]

Does anybody know how much the smaller straight bar weights?

don't ask the squad, they know nothing about straight bars

[Bast175]

Does anybody know how much the smaller straight bar weights?

why not just use the 45lb olympic?

[littleguns]

Alexx,

The Mario Lemieux/Jaromir Jagr Haricut went out 10 yrs ago....

One good thing about Canadiens....they invented Doggy Style....

Why?

So both participants could watch the hockey game!

[littleguns]

What are you doing checking into birth certificates, stalker. Again more time doing other things besides being in the gym...

Alexx, you have no chance in winning Mr getbig, again it is going to be ahrd for the judges to be unbiased for all the crap you spew. Now amount of drugs can put the necessary size/cuts on you within the next 6 weeks.

[Oliver Klaushof]

Alexxx is not a mass monster, but he's got the perfect combo of definition and aesthetics/symmetry.

[FREAKgeek]

Didn't some dudes here see alex in person a while back? Is he really 6' 5", it doesn't look it.

[KingCol]

oh for the love of God.  This guy claims-on IM-that he was 240lbs and was told he'd be Mr. O by the guy who won the Mr. Montreal.  He says he has legs that are so big he can't walk without getting out of breath, he says he can give training advice to a guy line Onlyme who's been training for longer than he's been alive and this is what you look like?  What a fucking joke.  Man, here's some advice, wait about 5 years and when you finally break the 200lbs mark then post some pics otherwise STFU.

  I agree totally my brother. 101%

[KingCol]

Alexxx is not a mass monster, but he's got the perfect combo of definition and aesthetics/symmetry.

  Thats because he has no muscle anywhere evenly throughout his body.

[Tier]

not trying to be rude but is that pic of alex doing a side tri for real or a joke? 

[Tier]

looking good dude , how long ya been training?

[alexxx]

looking good dude , how long ya been training?

6 years. I know I have a lot to improve and am doing so at a drastic pace. Thanks.

[Tier]

wheres the back pic?

[Oliver Klaushof]

The two areas you need work on are chest and traps. If you improve these areas just a little your overall impression will be much more massive. You're doing great though bro! Keep it up!

[triple_pickle]

6 years.

hahahahahahahaha!!!!!  monster progress, even vince pwnes you.