Alexxx' Training Logg

[alexxx]

The legendary Alexxx has decided to give DC training another go.

This whole week will be a cruise week where I take it easy and not over exert myself.

Weights will be normal for most off you because I have been overtraining for quite a while.

This time I want to do this right so all you DC veterans feel free to comment.

I am maker of my own destany and will become a huge beast on this.

[alexxx]

In the mean time I will post about my past experiences.

I started training on the 7th of january 2000. Was training volume until 2005. I switched to DC training for a couple of months and made some great progress even when taking boxing lessons for 1.5 hours three times a week.

This past year I experimented a lot with all sorts of routines and have come to the conclusion that bigger weights with the right amount of rest will give you the best results.

In the first 2 pictures I was doing Serge Nubret type of training for a week.

The last two where some recent ones where I was using maximum weights for volume training once a week.

[davie]

look foreward to seeing u progress bro!! Good luck, hope u kick ass!!

davie

[Bluto]

Should be an interesting journal to follow, maybe DC himself can comment once in a while!

[smaul]

Impressive gains since Mr Getbig.  Can you post an example of your diet?

[alexxx]

Thanks guys. I am sure Dante will be keeping a close eye on this.

Those first two pics where taken a couple of weeks before mr. Getbig. The last two on new years eve.

I was keeping track of calories for the mr. getbig then after that I just pretty much ate 6 small meals a day.

My protein intake is probably around 1 gram per pound of bodyweight. Carbs in the neighbourhood of 150-250.

New Years eve I was eating like a pig and taking more rest then I was accustomed to.

[The Squadfather]

hahahahaha, you look skinnier than ever in those pics.

[alexxx]

hahahahaha, you look skinnier than ever in those pics.

Thanks for your interest lil' David.

[alexxx]

bench press 205x12
atlantis shoulder press 140x12
close grip bench 155x12
close grip pulldowns lvl10x12
barbell rows on bench 135x12

seated ab crunches lvl5 3x25
bike 20min

easy!

[lloydie9]

Lookin bigger! Impressive!

[alexxx]

Lookin bigger! Impressive!

Thanks bro!

[benjamin pearson]

making some good improvements actually....... hit those biceps though they dont look too good

[alexxx]

db curls 40x12
db wrist curls 20x15
seated calf raises 90x12
lying curls 75x12
front squats 135x12

machine crunches 35x60
bike 20min

[slaveboy1980]

just make sure your not changing routines all the time...sure make some adjustments every 6-8 weeks..but dont get impatient and start changing routines as often as the shadow devours humans feces.

[alexxx]

just make sure your not changing routines all the time...sure make some adjustments every 6-8 weeks..but dont get impatient and start changing routines as often as the shadow devours humans feces.

Yeah I will stick with this for at least three months.

[davie]

Yeah I will stick with this for at least three months.

Good work bro, keep it up. Im just abck from the end of week 2 and the completion of the cycle.  Did seated 2 arm DB curls. reverse wrist curls. unilateral calf pressing on leg press. leg curls and front squat.

Back to beginning of exercise rotation on monday (week 3).

Think im upping everything in every workout (yummy)!!

Havnt felt too nackered yet bro, with every workout i try and get more and more intense, which is kul to try and do!!

Havnt been able to dominate quads properly b/c of ankle ligament damage and hair line crack in ankle. BUT did do well in unilateral leg press on monday, and front squats werent too bad today.

Hows ur diet like, do u follow DC style eating (dont know much about the diet side of things), do u use carb cut-offs??

davie

[alexxx]

Good work bro, keep it up. Im just abck from the end of week 2 and the completion of the cycle.  Did seated 2 arm DB curls. reverse wrist curls. unilateral calf pressing on leg press. leg curls and front squat.

Back to beginning of exercise rotation on monday (week 3).

Think im upping everything in every workout (yummy)!!

Havnt felt too nackered yet bro, with every workout i try and get more and more intense, which is kul to try and do!!

Havnt been able to dominate quads properly b/c of ankle ligament damage and hair line crack in ankle. BUT did do well in unilateral leg press on monday, and front squats werent too bad today.

Hows ur diet like, do u follow DC style eating (dont know much about the diet side of things), do u use carb cut-offs??

davie

Good to have you on board. Pic exercises that work around your injuries.

My diet is a pretty normal one. Now I am eating much less calories then in the past. Protein is probably about 200 grams per day and carbs 150-250. I am still on my cruise week but just from the rest I am feeling awesome and am excited about starting my real phase soon.

It's funny cause some new people at the gym probably think that I am weak but the biggest guys are the ones who give me respect and copy my exercises.

[alexxx]

smith incline bench 135x12
dumbell seated presses 55x12
incline lying tricep cable extensions 65x12
bb rack chins bwx12
rack deads 225x12

roman chair situps x100
treadmill 15 min

That smith machine is much harder then any other smith machine I ever tried so I will stick with that. It felt like 185 pound incline barbell presses!

[smaul]

I hate Smith machines that seem to heavy cant get to grips with them really, especially bad when you pile the weights on the first time you use it, only having to remove the weights again when its too heavy. 

[thewickedtruth]

I thought you said you could move some weight? What's this shit I'm reading in HERE?!    CLOCK IN AND GO TO WORK MOTHER FUCKER!



  looking good bro...you're making some great gains from teh last few pics you've posted. Bring it together and get your Mr. Getbig title this year.

[alexxx]

I hate Smith machines that seem to heavy cant get to grips with them really, especially bad when you pile the weights on the first time you use it, only having to remove the weights again when its too heavy. 

I haven't used a light smith machine in probably 5 years!

[haider]

Good job Alex, I'm gonna go watch 300 soon so I need to know where to look for you in the movie, although I'm sure you will stand out amongst the skinny little "men", "warriors" in the movie. 

[slaveboy1980]

alexxx you need to up the weights and hit some heavy benches squats and deads.

[alexxx]

Good job Alex, I'm gonna go watch 300 soon so I need to know where to look for you in the movie, although I'm sure you will stand out amongst the skinny little "men", "warriors" in the movie. 

Cool!

I open the gates for the king's entrance and am in the background of the black messenger's entrance. I am in some other scenes too but will have to look at it myself to find them.

I was using this routine when I got cast so I will stick with it for a while.

[alexxx]

barbell curls with armblaster 135x15 RP
two arm hammer curls 45x15
leg press 865x6 540x25
standing calf raises 500x7
leg press for hammies 270x26 RP

Some things you should know.. I don't count the machine's weight. I decided to train legs hard again. For calfs there is a 5 second negative and a 15 second stretch at bottom position for all reps! I stretch at the end of ever exercise and I do cardio and abs 5-6 times a week.