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real name
Aleksander
age
gender
Male
location
gym
Bit Center D.O.O.
occupation
System Engineer (*** Lotus Notes/Domino Specialist)
Overall Goal
///
Compete
Life long goal - Achieve every goal I set for myself | stay natural!
Goal #3 (2012-2013) - Stay as lean as possible throughout the year (under 10%BF). Compete in late 2013 (IFBB and INBA).
goal physique
IFBB Pro
Progress & Goals
BEFORE
Jun 12, 2010
CURRENT
Mar 31, 2013
161.6 Lbs.
LEAN BODY MASS
16 Lbs.
BODY FAT
CURRENT WEIGHT
177.5
Lbs.
May 9, 2013
CURRENT BODY FAT
9
%
May 9, 2013
PROGRESS HISTORY
Lbs.
2010-06-12,2010-07-15,2010-10-20,2010-10-28,2010-11-10,2010-12-17,2010-12-27,2011-01-13,2011-01-19,2011-02-12,2011-02-23,2011-03-03,2011-03-10,2011-03-23,2011-03-25,2011-03-27,2011-03-28,2011-03-31,2011-04-12,2011-04-18,2011-04-22,2011-05-03,2011-05-13,2011-05-19,2011-05-20,2011-05-21,2011-05-26,2011-05-28,2011-05-31,2011-06-09,2011-06-13,2011-07-02,2011-07-16,2011-07-19,2011-08-03,2011-08-12,2011-08-18,2011-08-29,2011-08-31,2011-09-02,2011-09-07,2011-09-09,2011-09-19,2011-10-04,2011-10-08,2011-10-17,2011-10-19,2011-10-20,2011-10-25,2011-10-27,2011-10-28,2011-11-01,2011-11-03,2011-11-08,2011-11-15,2011-11-17,2011-11-19,2011-11-24,2011-11-29,2011-11-30,2011-12-08,2011-12-13,2011-12-15,2011-12-20,2012-01-01,2012-01-03,2012-01-10,2012-01-17,2012-01-20,2012-02-09,2012-02-15,2012-03-01,2012-03-14,2012-03-25,2012-03-27,2012-04-10,2012-04-16,2012-05-04,2012-05-08,2012-05-17,2012-06-12,2012-06-22,2012-07-03,2012-07-10,2012-07-19,2012-07-27,2012-08-03,2012-08-08,2012-08-09,2012-08-20,2012-08-29,2012-09-11,2012-09-20,2012-09-28,2012-10-13,2012-10-14,2012-10-16,2012-10-19,2012-10-23,2012-10-26,2012-10-27,2012-11-03,2012-11-10,2012-11-11,2012-11-13,2012-11-14,2012-11-16,2012-11-17,2012-11-20,2012-11-21,2012-11-24,2012-11-25,2012-11-26,2012-11-27,2012-11-29,2012-12-04,2012-12-07,2012-12-12,2012-12-13,2012-12-16,2012-12-18,2012-12-20,2012-12-21,2012-12-24,2012-12-26,2012-12-27,2012-12-29,2012-12-30,2012-12-31,2013-01-01,2013-01-03,2013-01-07,2013-01-08,2013-01-09,2013-01-15,2013-01-24,2013-02-09,2013-02-25,2013-02-28,2013-03-03,2013-03-07,2013-03-24,2013-03-26,2013-03-28,2013-04-04,2013-04-05,2013-04-10,2013-04-11,2013-04-12,2013-04-17,2013-04-18,2013-04-19,2013-04-21,2013-04-23,2013-04-24,2013-05-06,2013-05-07,2013-05-09
191.4,187,180.4,181.7,179.3,183,182.6,182.8,180,182.8,181.1,180.2,180.4,180,179.7,179.7,174.9,172,173.1,174.9,173.6,172,175.3,175.1,175.1,172.9,171.6,171.8,171.8,171.8,170.9,173.8,173.1,172.5,172.3,174.9,178.4,180.2,181.1,178.9,178.2,179.3,182.6,184.8,185.2,186.8,184.4,182.6,185.2,183.7,183.7,187.9,186.1,187.2,189.6,189.6,189.6,190.5,187,186.3,191.4,190.3,189.2,191.4,198,194.5,190.5,192.9,190.7,188.1,188.3,191.4,193.2,193.2,191.2,193.2,191.4,189.6,190.1,187.4,184.8,187,183.9,183,181.3,179.3,178.2,177.3,175.8,174,172,170.7,169,168.1,165,164.8,163.7,162.8,163.9,162.8,168.5,169.4,171.6,171.6,171.6,171.6,171.6,171.6,171.6,171.6,171.6,171.6,162.8,171.6,171.6,171.6,170.7,170.7,172.7,173.8,173.8,172.5,172.5,172.5,172.5,172.5,172.5,172.5,177.1,177.1,177.1,176,176,176,176,175.6,174.7,182.6,181.3,181.3,180.8,180.6,181.7,180.8,181.1,182.4,180.2,179.3,180.6,180,179.5,180,183.7,180.4,180,179.5,178.2,177.5
Oct 05, 2013
162.8 Lbs.
%
2010-06-12,2010-07-15,2010-10-28,2011-02-24,2011-03-23,2011-03-27,2011-04-18,2011-07-02,2011-07-27,2011-10-08,2012-01-03,2012-03-01,2012-04-16,2012-09-03,2012-09-11,2012-10-01,2012-10-13,2012-10-26,2012-10-27,2012-11-16,2012-11-26,2012-11-29,2013-04-05,2013-05-09
17,17,11.7,11.5,11.5,10.3,8.4,8.8,8,9.8,14.7,11,9.6,6.7,6.7,5.4,6,7,6,8.1,6,8,10,9
Lbs.
2010-06-12,2010-07-15,2010-10-20,2010-10-28,2010-11-10,2010-12-17,2010-12-27,2011-01-13,2011-01-19,2011-02-12,2011-02-23,2011-03-03,2011-03-10,2011-03-23,2011-03-25,2011-03-27,2011-03-28,2011-03-31,2011-04-12,2011-04-18,2011-04-22,2011-05-03,2011-05-13,2011-05-19,2011-05-20,2011-05-21,2011-05-26,2011-05-28,2011-05-31,2011-06-09,2011-06-13,2011-07-02,2011-07-16,2011-07-19,2011-08-03,2011-08-12,2011-08-18,2011-08-29,2011-08-31,2011-09-02,2011-09-07,2011-09-09,2011-09-19,2011-10-04,2011-10-08,2011-10-17,2011-10-19,2011-10-20,2011-10-25,2011-10-27,2011-10-28,2011-11-01,2011-11-03,2011-11-08,2011-11-15,2011-11-17,2011-11-19,2011-11-24,2011-11-29,2011-11-30,2011-12-08,2011-12-13,2011-12-15,2011-12-20,2012-01-01,2012-01-03,2012-01-10,2012-01-17,2012-01-20,2012-02-09,2012-02-15,2012-03-01,2012-03-14,2012-03-25,2012-03-27,2012-04-10,2012-04-16,2012-05-04,2012-05-08,2012-05-17,2012-06-12,2012-06-22,2012-07-03,2012-07-10,2012-07-19,2012-07-27,2012-08-03,2012-08-08,2012-08-09,2012-08-20,2012-08-29,2012-09-11,2012-09-20,2012-09-28,2012-10-13,2012-10-14,2012-10-16,2012-10-19,2012-10-23,2012-10-26,2012-10-27,2012-11-03,2012-11-10,2012-11-11,2012-11-13,2012-11-14,2012-11-16,2012-11-17,2012-11-20,2012-11-21,2012-11-24,2012-11-25,2012-11-26,2012-11-27,2012-11-29,2012-12-04,2012-12-07,2012-12-12,2012-12-13,2012-12-16,2012-12-18,2012-12-20,2012-12-21,2012-12-24,2012-12-26,2012-12-27,2012-12-29,2012-12-30,2012-12-31,2013-01-01,2013-01-03,2013-01-07,2013-01-08,2013-01-09,2013-01-15,2013-01-24,2013-02-09,2013-02-25,2013-02-28,2013-03-03,2013-03-07,2013-03-24,2013-03-26,2013-03-28,2013-04-04,2013-04-05,2013-04-10,2013-04-11,2013-04-12,2013-04-17,2013-04-18,2013-04-19,2013-04-21,2013-04-23,2013-04-24,2013-05-06,2013-05-07,2013-05-09
158.9,155.2,149.7,160.5,158.3,161.6,161.2,161.4,158.9,161.4,160.3,159.5,159.7,159.3,159.1,161.2,156.9,154.3,155.3,160.2,159,157.6,160.6,160.4,160.4,158.4,157.2,157.4,157.4,157.4,156.6,158.5,157.9,158.7,158.5,160.9,164.1,165.8,166.6,164.6,163.9,165,168,170,167.1,168.5,166.3,164.7,167.1,165.7,165.7,169.5,167.9,168.9,171.1,171.1,171.1,171.9,168.7,168.1,172.7,171.7,170.7,172.7,178.6,165.9,162.5,164.6,162.7,160.4,160.6,170.3,171.9,171.9,170.2,171.9,172.9,171.4,171.8,169.4,167,169,166.2,165.4,163.8,162,161,160.2,158.8,157.2,160.5,159.3,157.6,159,155.1,154.9,153.9,153,154.1,151.4,158.4,159.2,161.3,161.3,161.3,161.3,157.7,157.7,157.7,157.7,157.7,157.7,153,161.3,157.9,157.9,157.1,157.1,158.9,159.9,159.9,158.7,158.7,158.7,158.7,158.7,158.7,158.7,162.9,162.9,162.9,161.9,161.9,161.9,161.9,161.5,160.7,168,166.8,166.8,166.4,166.2,167.2,166.4,166.6,164.1,162.2,161.4,162.6,162,161.6,162,165.3,162.4,162,161.6,160.4,161.6
Programs
My Workout Philosophy View My Full Workout Program
Jim Wendler's 5/3/1
Starting Jim Wendler's 5-3-1 Big But Boring program on 10th Noveber 2012. Aiming for increased strength.
After two cycles I'll do mainly hypretrohpy type of training->3 day on, 1 day off.
Push, pull, legs split.
Day 1: Chest, front&Side delts, triceps
Day 2: back, rear delts, traps, biceps
Day 3: legs
Day 4: off - cardio only
Repeat.
We'll see what follows later.
My Nutrition Program View My Full Nutrition Program
IIFYM
If it fits your macros.. works like a charm. It's not a diet It's an eating style I'd say.
My Supplement Program View My Full Supplement Program
h4xk0 has not added any program information.
My Motivation Program View My Full Motivation Program
h4xk0 has not added any program information.
h4xk0 updated his weight from 178.2 Lbs. to 177.5 Lbs., a 0.7 Lb. loss in 2 days.
May 9, 2013 | Likeh4xk0 updated his weight from 179.5 Lbs. to 178.2 Lbs., a 1.3 Lb. loss in 1 day.
May 7, 2013 | Like
Benz1010 likes this.
h4xk0 updated his weight from 180 Lbs. to 179.5 Lbs., a 0.4 Lb. loss in 12 days.
May 6, 2013 | Like
getfittoday likes this.
h4xk0 updated his weight from 180.4 Lbs. to 180 Lbs., a 0.4 Lb. loss in 1 day.
Apr 24, 2013 | Like
getfittoday and steve0192 like this.
h4xk0 updated his weight from 183.7 Lbs. to 180.4 Lbs., a 3.3 Lb. loss in 2 days.
Apr 23, 2013 | Like
steve0192 likes this.
h4xk0 updated his weight from 180 Lbs. to 179.5 Lbs., a 0.4 Lb. loss in 1 day.
Apr 18, 2013 | Like
getfittoday likes this.
h4xk0 updated his weight from 180.6 Lbs. to 180 Lbs., a 0.7 Lb. loss in 5 days.
Apr 17, 2013 | Like
getfittoday and josh2468 like this.
h4xk0 1st workout after 10 days. Kinda weird with sinusitis but I managed. Haven't lost much strength which is very cool.
Apr 14, 2013 | Likeh4xk0 from a common cold to sinusitis... man this sux. #nevergiveup #missthegym #saynotoantibiotics
Apr 12, 2013 | LikeVisitor Comments
VillainChien
Thanks, brotha!
Honestly, I almost forgot it was my birthday. I HAD to get a good workout in this morning even though I feel a little overtrained. ;-)
Heading back to France tomorrow.
How are things going for you? Great pics, by the way.
ViCh
Apr 18, 2013 11:18am
muscleric
Hey Alek, wow, nice waist there, man. one lean muscle machine. gr8 job staying ripped and shredded. hang in there. Peace, Rich
Feb 20, 2013 6:46am
muscleric
tnx for the encouragement and support, buddy. Let's hit it hard and keep at it everyday. Peace, Rich
Feb 5, 2013 6:33am
Going4Swole
That's really awesome man, I'm glad to hear your training is going so well and that you will be competing this year too! You have to keep me posted on how things are going and definitely about the shows as well. I think you'll domintate the stage this year!!
Jan 28, 2013 7:44pm
Going4Swole
You're welcome bro, I want to keep track of how you're doing. How's your training going so far, you competing this year?
Jan 27, 2013 7:02pm
VillainChien
Aleks, I so envy your leg mass.
That's one place you never seem to lose muscle. Excellent work and excellent genetics.
ViCh
Jan 9, 2013 4:54am
muscleric
tnx 4 the comments, buddy, I see in the mirror a bod that needs major work. time to rip it up and !grow
Jan 1, 2013 8:13am
muscleric
thanks for the kind words and checkin out my site, buddy. keep bringing it. Peace, Rich
Dec 21, 2012 11:54am
h4xk0 updated his body fat from 10% to 9%, a loss of 1% in 34 days.