Alex - Still dedicated

[alex]

upper body session
bench press
1x12@60
1x7@80
1x5@80
1x6@70

pull ups
1x14- i wasn't able to duplicate the pb from last 2 sessions
1x8
1x5

push ups 1 set max
1x42

yates rows
2x15@50
1x12@50

cross over
2x15@25 each side

side laterals superset with front barbell raises
3x12@6kg dumbbell - 3x12@15kg barbbell

abs and lower back extensions

here are some pics of me,





2003 the first 2008 the second

 

[El Freako]

Nice v-taper you're rocking there dude. Good session too... although you did lose a rep on the pushups .

 

[Braaq]

Great progress since 03' bro. Great taper and back as well, keep up the great work because it is clearly working for you

 

[Duality]

man for just a hobby you are looking real good man. your taper from the back is excellent. your shoulder structure and development is also very pronounced. if i could tell you something to work on it would be a little more chest, more specifically your upper chest. but your back and lumbar region look very good man keep up the good work greco!

 

[Hypocrisy86]

Pushups look amazing
and congrats on the progress !
definitely gaining

 

[alex]

thanks to all of you !
your nice words give me a hell of a motivation and i need it because its leg day today and freaking hot too.
at the 2003 pic i weight 60 kg and on the 2008 i weight 71 kg so thats 24 pounds in 5 years wich considering the fact that i am a hardgainer(ectomorph)is quite good for my standars...
also most of this pics are taken when i am cold except the 2003 pic and black and yellow with the badass wannabe look,lol,I've taken some other ones 1 hour after my training and i look much fuller.I have lots of veins in my arms but they dont show on these pics,my goal is to get as lean as i can because i think thats the good thing about my srtucture,being big is just unrealistic for me

 

[alex]

leg day
squats
1x15@40
1x15@60
1x12@70
2x10@70

leg press
3x12@100 slow movement with no momentum

laying leg curls
2x15@50
1x15@45
1x12@40

seated calves superset standing calf raise both legs @ bw
2x25@40kg-2x25@bw without a pause in between.100 reps with no break,it burns...

standing calf raises on the smith machine
2x20@70kg
1x25@60kg

 

[Bulkboy]

uve done one hell of a job adding mass to ur frame bro. for being a hardgainer u must have put in a shitload of work, props for that ur frame is good, just keep getting bigger, and ull look awesome

 

[ironheart]

nive pics mate. great progress. solid leg session aswell. keep up the good work.

 

[alex]

uve done one hell of a job adding mass to ur frame bro. for being a hardgainer u must have put in a shitload of work, props for that ur frame is good, just keep getting bigger, and ull look awesome

thanks bro!
training and dieting consistently is quite hard on its own,i also work a full time job which means i had to sacrifice allot of other things people at our age do,but partying and clubbing was never my interest.We all work hard to achieve
our personal goals and its awesome when you know that you pay your dues.

 

[Lionheart]

Good progress alex.Workouts are looking good also.Keep up the good work

 

[alex]

ironheart and lionheart thanks you swollen beefs from the north!

upper body session

incline dumbbell press
a couple of wurm up sets
1x12@15kg dumbbell
2x12@19kg dumbbell could do allot more but i wasnt into going heavy on this one

pull ups superset with dips both at bodyweight
3x8 pull ups-----3x12 dips almost crapped my pants on the third one

cross over superset with side laterals
3x15@25 3x15@6 kg dumbbell

yates rows
3x15@50

standing barbel bicep curls super set parallel bench tricep dips
3x12@30 kg barbell 3x20 tricep dips @ bw

double cable bicep curls(ronnie style)
2x15@15

abs and lower back extensions

 

[El Freako]

almost crapped my pants on the third one

Nice....

Great session Alex, awesome amount of supersets.

 

[Big_Guns_Lance]

Great workout man

Super-supersets!!

 

[alex]

el freako - i knew you are a fecal lover,it is gods punishment for your blasphemies...

ripped back lance thanks buddy,you are looking great in you avatar

 

[El Freako]

el freako - i knew you are a fecal lover,it is gods punishment for your blasphemies...

Playing with poo is fun!

 

[alex]

leg day

quad extensions
1x15@20
2x20@30

squats
1x15@40
2x15@60
1x12@70

leg curls
1x15@60 awesome!
2x15@55
1x15@45

seated calves-calves on the leg press-standing calf raise both legs
2x20@40 2x20@100-90 2x25@bw

standing calves on the smith machine
3x30@60 not the best quality reps but i gave all i had and thats what counts

abs and lower back extensions

 

[Big_Guns_Lance]

ripped back lance thanks buddy,you are looking great in you avatar

Hey thanks dude.

Nice workout again alex

 

[alex]

upper body
bench press
1x12@60kg
1x6@80
1x6@70

pull ups super set with dips both at bodyweight
3x8 pull ups - 3x12 dips

yates rows
2x15@50
1x12@50

push ups one set max
1x40

cross over
2x15@25 kg each side
1x20@20 lowering the weight was unnecessary because it became quite light...lame

skullcrushers superset with standing barbell bicep curls
3x12@30kg on both,my buddy helped me out in some bicep reps...

abs and lower back extensions

 

[El Freako]

Nice upper body work dude. Good bench weights and a good all round choice of exercises.