Author Topic: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?  (Read 23687 times)

alexxx

  • Getbig V
  • *****
  • Posts: 10129
  • Don't hate..
TRAINING SPLIT!
« Reply #25 on: July 12, 2006, 02:38:05 PM »
This is my blasting phase DC style!

ExercisesWeek1Week2Week3
Incline dumbell press100x6110x6100x10RP
Standing behind the neck press135x10RP145x8RP145x8RP
Lying triceps extension115x9RP120x5RP115x11RP
Wide grip weighted chins25x8RP25x10RP25x8RP
Rack deads335x4 295x8345x5 305x8355x5 315x9
space
Alternate dumbell curls60x13RP65x10RP
Dumbell wrist curls30x2035x16
Standing calf raises500x7500x8
Dumbell still legged deads70x22RP70x27RP
Leg press830x7 590x21850x7 610x24
space
Flat dumbell press120x7RP120x7RP
Behind the neck press seated185x2 175x3RP175x6RP
Close grip bench press235x5RP225x6RP
Rack chins to the front55x11RP55x14RP
Deadlifts385x2 315x6385x3 315x9
space
Preacher curls100+bar x 11RP ST100+bar x 16RP ST
Reverse wrist curls40x1440+barx8
Donkey calf raises240x7240x9RP
Lying one legged curls60x19RP65x13RP
Squats325x4 215x20335x3 225x20
space
Incline barbell press225x10RP225x10RP
Dumbell shoulder press80x5RP80x8RP
Weighted Tricep dips70x7RP70x9RP
Rack behind the neck chins55x9RP55x12RP
Standing machine t-bar rows200x6205x7
space
Barbell curls145x10RP
Behind the ass wrist curls135x16
Seated calf raises120x7
Leg curls120x16RP
Hack squats340x6 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.
just push some weight!

alexxx

  • Getbig V
  • *****
  • Posts: 10129
  • Don't hate..
Re: Alexxx' Motivation and Progress Thread
« Reply #26 on: July 12, 2006, 02:38:45 PM »
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.
just push some weight!

Bast175

  • Guest
Re: Alexxx' Motivation and Progress Thread
« Reply #27 on: July 12, 2006, 02:46:53 PM »
why are you using lighter weight now?

danielson

  • Getbig V
  • *****
  • Posts: 16640
  • Basile likes young lads
Re: Alexxx' Motivation and Progress Thread
« Reply #28 on: July 12, 2006, 03:03:11 PM »
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?
E

Bast175

  • Guest
Re: Alexxx' Motivation and Progress Thread
« Reply #29 on: July 12, 2006, 03:07:56 PM »
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

  • Getbig V
  • *****
  • Posts: 10129
  • Don't hate..
Re: Alexxx' Motivation and Progress Thread
« Reply #30 on: July 12, 2006, 03:12:05 PM »
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.
just push some weight!

Bast175

  • Guest
Re: Alexxx' Motivation and Progress Thread
« Reply #31 on: July 12, 2006, 03:12:23 PM »
Stop trying to train like a juicer.

danielson

  • Getbig V
  • *****
  • Posts: 16640
  • Basile likes young lads
Re: Alexxx' Motivation and Progress Thread
« Reply #32 on: July 12, 2006, 03:13:30 PM »
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"?
E

danielson

  • Getbig V
  • *****
  • Posts: 16640
  • Basile likes young lads
Re: Alexxx' Motivation and Progress Thread
« Reply #33 on: July 12, 2006, 03:18:01 PM »
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.
E

BUCK 65

  • Getbig II
  • **
  • Posts: 70
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #34 on: July 17, 2006, 11:00:37 AM »
The leading contender for Mr.Punyverse

Oliver Klaushof

  • Getbig IV
  • ****
  • Posts: 3525
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #35 on: July 17, 2006, 05:28:43 PM »
Don't talk smack about Alexxx!
"Shut the F up and train"

danielson

  • Getbig V
  • *****
  • Posts: 16640
  • Basile likes young lads
Re: Alexxx' Motivation and Progress Thread
« Reply #36 on: July 17, 2006, 07:13:18 PM »
Does anybody know how much the smaller straight bar weights?

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

Bast175

  • Guest
Re: Alexxx' Motivation and Progress Thread
« Reply #37 on: July 17, 2006, 07:56:21 PM »
Does anybody know how much the smaller straight bar weights?

why not just use the 45lb olympic?

littleguns

  • Getbig V
  • *****
  • Posts: 4183
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #38 on: July 18, 2006, 07:36:52 AM »
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

  • Getbig V
  • *****
  • Posts: 4183
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #39 on: July 19, 2006, 08:22:38 AM »
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

  • Getbig IV
  • ****
  • Posts: 3525
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #40 on: July 19, 2006, 11:48:51 AM »
Alexxx is not a mass monster, but he's got the perfect combo of definition and aesthetics/symmetry.
"Shut the F up and train"

FREAKgeek

  • Getbig V
  • *****
  • Posts: 5722
  • Fan of the Golden Era
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #41 on: July 19, 2006, 12:20:27 PM »
Didn't some dudes here see alex in person a while back? Is he really 6' 5", it doesn't look it.

KingCol

  • Getbig II
  • **
  • Posts: 276
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #42 on: July 20, 2006, 08:41:59 PM »
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

  • Getbig II
  • **
  • Posts: 276
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #43 on: July 20, 2006, 08:43:19 PM »
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

  • Getbig III
  • ***
  • Posts: 396
  • Lift light with sloppy form
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #44 on: July 20, 2006, 09:49:44 PM »
not trying to be rude but is that pic of alex doing a side tri for real or a joke? 

Tier

  • Getbig III
  • ***
  • Posts: 396
  • Lift light with sloppy form
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #45 on: July 22, 2006, 05:27:06 PM »
looking good dude , how long ya been training?

alexxx

  • Getbig V
  • *****
  • Posts: 10129
  • Don't hate..
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #46 on: July 22, 2006, 05:29:34 PM »
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.
just push some weight!

Tier

  • Getbig III
  • ***
  • Posts: 396
  • Lift light with sloppy form
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #47 on: July 22, 2006, 07:05:53 PM »
wheres the back pic?

Oliver Klaushof

  • Getbig IV
  • ****
  • Posts: 3525
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #48 on: July 22, 2006, 07:47:16 PM »
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!
"Shut the F up and train"

triple_pickle

  • Getbig IV
  • ****
  • Posts: 1796
  • Pull Hard, Move Fast
Re: YOU GUYS WANNA KNOW WHAT A PERFECT NATURAL PHYSIQUE LOOKS LIKE?
« Reply #49 on: July 24, 2006, 06:35:40 PM »
6 years.

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