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in:
h4xk0
9%
bf
177.5 Lbs.
wt
5'8"
ht
BodySpace Member
h4xk0
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Member Since: Jul 15, 2010

Last Visit: Apr 24, 2013

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INSPIRED BY

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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
Lbs.
Save
CURRENT BODY FAT
9
%
May 9, 2013
%
Save

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

LATEST MEASUREMENTS

  • Waist
    29.9" a loss of 4.3" in 251 days
    Sep 11, 2012
  • Arms
    14.4" a loss of 0.8" in 251 days
    Sep 11, 2012
  • Thighs
    23.2" a loss of 1.6" in 251 days
    Sep 11, 2012
  • Chest
    43.3" a gain of 1.2" in 106 days
    Jan 3, 2012
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

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.

What h4xk0 Is Up To

h4xk0 updated his body fat from 10% to 9%, a loss of 1% in 34 days.

May 9, 2013 |
muscleric likes this.
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h4xk0 updated his weight from 178.2 Lbs. to 177.5 Lbs., a 0.7 Lb. loss in 2 days.

May 9, 2013 |
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h4xk0 updated his weight from 179.5 Lbs. to 178.2 Lbs., a 1.3 Lb. loss in 1 day.

May 7, 2013 |
Benz1010 likes this.
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h4xk0 updated his weight from 180 Lbs. to 179.5 Lbs., a 0.4 Lb. loss in 12 days.

May 6, 2013 |
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h4xk0 is now friends with kulas and fitnesgeek96.

May 5, 2013

h4xk0 is now friends with msaqibj, toughman17 and 1 other.

May 3, 2013

h4xk0 updated his weight from 180.4 Lbs. to 180 Lbs., a 0.4 Lb. loss in 1 day.

Apr 24, 2013 |
getfittoday and steve0192 like this.
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h4xk0 updated his weight from 183.7 Lbs. to 180.4 Lbs., a 3.3 Lb. loss in 2 days.

Apr 23, 2013 |
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h4xk0 added a new photo to his progress photos.

Apr 21, 2013 |
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h4xk0 updated his weight from 180 Lbs. to 183.7 Lbs., a 3.7 Lb. gain in 2 days.

Apr 21, 2013 |
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h4xk0 updated his weight from 179.5 Lbs. to 180 Lbs., a 0.4 Lb. gain in 1 day.

Apr 19, 2013 |
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h4xk0 updated his weight from 180 Lbs. to 179.5 Lbs., a 0.4 Lb. loss in 1 day.

Apr 18, 2013 |
getfittoday likes this.
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h4xk0 updated his weight from 180.6 Lbs. to 180 Lbs., a 0.7 Lb. loss in 5 days.

Apr 17, 2013 |
getfittoday and josh2468 like this.
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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 |
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h4xk0 from a common cold to sinusitis... man this sux. #nevergiveup #missthegym #saynotoantibiotics

Apr 12, 2013 |
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About Me

About Me:
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Visitor Comments

VillainChien
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
fenceguy
fenceguy Loving your "expanded" profile pic man! Apr 4, 2013 7:11am
josh2468
josh2468 you look great you will do fine how is everything else doing>? josh Mar 21, 2013 2:21am
josh2468
josh2468 how is your training? your abs look fantastic Mar 19, 2013 5:24am
muscleric
muscleric nice progress, awesome "V", buddy. way to go Mar 15, 2013 8:39am
TrailrParkTrash
TrailrParkTrash great updates Alex, congrats! Feb 25, 2013 3:04pm
muscleric
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
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
VillainChien
VillainChien How come 5 days without a workout? Are you sick? ViCh Feb 5, 2013 2:31am
Going4Swole
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
muscleric
muscleric Alek, forearm looks more massive, buddy. wider chest, too. way to go. Jan 28, 2013 9:08am
Going4Swole
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
Going4Swole
Going4Swole Hey buddy! How you been doing my friend? Jan 27, 2013 7:22am
getfittoday
getfittoday Thanks!, Thanks for the encouragement! Jan 10, 2013 5:10am
muscleric
muscleric Progress is made when progress is measured. BRING IT! Jan 9, 2013 5:22am
VillainChien
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
muscleric SICK ABS, my friend, WOW! just outstanding, my man. Jan 6, 2013 4:41pm
TrailrParkTrash
TrailrParkTrash all the best in the new year Alek! Jan 3, 2013 2:58pm
muscleric
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
muscleric thanks for the kind words and checkin out my site, buddy. keep bringing it. Peace, Rich Dec 21, 2012 11:54am
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