first of all I want to wish everybody a good year 2012.

Today I want to tell you some news about the last weeks. Most important: I could increase my bodyweight up to 121 kg and I benched 7x 220 kg I feel better and better and become stronger and stronger

About Arnold Classic Competition I am not sure, if I should take part in USA or if its better to take part at Arnold Classic Europe in october. I want to win the overall title and I think end of this year my shape and chance will be better. I want to compete with the professionals!

I will let you know my decision. Check out the webpage of my sponsor with the best supplements too!

www.peak-international.ag

Alex

now I`am begining the second period of preperation for arnold classics. Many people ask me, how do I train for the mass I have. Usually (like at the moment) I train very heavy, but when the time is closer to the competitions I decrease the weight and increase the repetitions because of the risk of injuries.

However, this is my current training shedule for more muscle mass

Alexey Lesukov training schedule

Monday

Chest

1. Chest press: 4 x 8-10 reps
2. Incline bench press: 3 x 8-10 reps
3. Incline flys: 3x 8-10 reps

Triceps

1. Ches press with closely grip: 4 x 8-10 reps
2. Dips: 3 x 9-12 reps
3. French presses: 3 x 8-10 reps

Calves:

1. calv raises, standing: 4 x 12-15 reps
2. calv raises, sitting: 3 x 12-15 reps

Tuesday

Back

1. Chin-ups with closely grip: 4 x 8-11 reps
2. Cable lat pulldown, closely: 3 x 8-11 reps
3. Rowing (cable), closely: 3 x 8-11 reps
4. Rowing (cable), wide: 3 x 8-11 reps
5. Rowing (barbell): 4 x 12-15 reps

Wednesday

no training

Thursday

Quads

1. Leg streching: 4 x 8-10 reps
2. Squads: 3 x 8-10 reps
3. Leg press: 3 x 8-10 reps
4. Adductor maschine: 3 x 9-10 reps

Friday

Shoulders

1. Neck presses, standing: 4 x 8-10 reps
2. Side raising: 3 x 8-10 reps
3. Side raising (body parallel to floor): 3 x 8-10 reps

Biceps

1. Curls (barbell): 4x 9-12 reps
2. Scott Curls: 3 x 10-12 reps

Calves:

1. calv raises, standing: 4 x 12-15 reps
2. calv raises, sitting: 3 x 12-15 reps

Saturday

Biceps

1. Legcurls: 4 x 8-10 reps
2. Legcurls (with one leg): 3 x 8-10 reps
3. Legcurls, sitting: 4 x 8-10 reps

Sunday

no training

What I eat and drink close to my training, you can read here: Build up nutrition for Arnold Classics

Regards

Alex

meanwhile I train 2 months for the Arnold Classics 2012. Target is to compete in the super heavyweight class. I built up 15 kilogram. My current weight is about 118,4 kilogram and I am stronger than ever before

I am going to change my training a little bit. I am going to increase the reps and the cardio to avoid building up too much fat.

My current nutrition plan

1. After waking up: 50 gr WHEY2O + 4 capsules Tribulus
2. 30 minutes later: 3 eggs + 2 egg whites, 150 gr curd cheese cake, 100 gr whole-grain bread, 250 ml juice
3. After breakfast: 2 tablets Ultra A-Z, 20 gr Phospholipids
4. 30 minutes before workout: 40 gr Plutonium
5. During workout: 80 gr Intra-VeNOus
6. After workout: 100 gr Createston Professional + 20 gr WHEY2O + 2 capsules GABA
7. 17:00: 300 gr fish, 100 gr buckwheat, fruit or juice (17 – 19 o clock: sleeping)
8. 19:30: 300 gr curd cheese cake
9. 21:30: 300 gr fish or chicken breast, salad, potatoes
10. After dinner: 2 tablets Ultra A-Z, 20 gr Phospholipids
11. Before sleeping: 50 gr Multi Protein Complex + 3 capsules Adaptogen + 3 tablets HMB

Alex

after my success in heavyweight class at Arnold Classic in the USA, my next big competition will be the Arnold Classic in 2012…super heavyweight

Now I am starting with the preperation for this competition, including 7 phases, and from now on my focus goes to this event. Target of this very long preperation is to grow into the super heavyweight class. My current weight is about 111.5 kg and I try to become heavier and very dry. 

For sure at the moment I try to build up "clean" mass. Check out my little cooking video too (click on the picture below). At the moment my favorite supplements are WHEY2O – I like the digestibility, even in case of my high intake – and Createston Professional in change with Tri-Anabol.

I will report about my preperation!

Alex

That`s about the first month in 2011 and this will follow…

My plan is to gain in a way, that I build up good quality and don't become fat too much (maybe I reach 125 kg ).

This is a real challenge, because I have to reduce weight once again very quick. But at the moment everything is ok – my current weight is about 110 kg / 242 lbs. and my power is very high. I even changed some exercises to reduce the danger of  an injury. Especially basic exercieses with very high free weight I changed.

At the moment I eat 4- to 6-times a day and my basic supplements are Amino Fusion as addition to the meals, and the Peak International Workout Triologie, especially Tri-Anabol, which I take after training and at night time.

Alex

Training 

The last weeks I have trained twice or three times a day. I still prefered training with heavy weights. I have trained cardio only twice a week, but I have swum at least once a day. I love swimming. I swim in a pool with counter flow unit. Now I am going reduce my training. I do not want to get so weak.    

Diet Plan

I have decreased my carb consumtion to 40 to 120 g complex carbs a day. I avoid fat and I eat 250 g of protein out of natural sources, prefereble beef. But additional I take supplements.

Supplements 

I have replaced the delicious whey with free form bcaa tst and eaa tst and I have increased the hellburner intake to twice a day 4 capsules hellburner. This chages are better for a fast metabolism and higher energy levels.

I am looking forward to the competitions

Alex

I am optimistic that I will achieve my goal to be heavier and bigger than last year, but just the same very dry At the moment I feel very fit and still have much power. My current weight is between 116 and 114 kilogram (it depends how many water is in my body) and declines consistent.

At the moment I still eat comperatively much carbs and, of course, much protein. The fat consumption is very small. This, in combination with the hard training and the yohimbine fatburner hellburner, is a good way to loose fat for my metabolism. Later on I have to reduce carbs, but for the moment it doesnt make sence, because I have a big training pensum. Bit I still have six weeks

I am going to report about the next weeks!

Alex

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At the moment I am content with the diet. In the last week I reduced my calories and the fat consumption. I train a lot (between 3 an 5 hours a day), thats why I prefer low fat nutrition with more carbohydrates at the moment. Even the fatburner hellburner works really good.

Today I started with cardio training to push my diet. My target weight is between 99.9  and 104 kilogram. At the moment I prefer cycling. Maybe later on I add some other cardio workouts.

Alex

The power in training is still very good. I made 5 reps benchpress with 210 kilograms (463 lbs).   

In the next weeks I will publish my diet plan. In General I am going to decrease slowly the calories. At least once a week I am going to eat more, especially carbohydrates, to reduce the effects on a lower metabolism.

Additional to the workout triologie of Peak International I started to take the fatburner hellburner to boost metabolism and thermogenesis. Hellburner really works, because of synegetic formula with yohimbine. It was a wish of mine to create a fatburner with yohimbine

Alex