View Full Version : Big Al's Training
Ok,I will tell you now that I'm not going to be good at keeping up with this daily.I will post some of my workouts from time to time.
Today was shoulders,I LOVE shoulders.
Started off with DB presses.
first I did some warm-ups 35's for 20
then 90's for 12
First work set was 120's for 12
set two 140's for 10
set three 150's for 9 last one forced.
Then to hammer behind the neck press.
started 3-45's/side for 12
set two was 4-45's/side for 10
last set was 5-45's/side for 8 and 2 forced.
Next was DB side laterals
50's for 10
60's for 10
75's for 10
90's for 6 with a couple forced sloppy reps at the end.
Hammer side lateral
1-45/side for 12
1-45+10/side for 10
1-45+25/side till failure and then forced 5 more.
reverse pec-deck for rear-delts
4 sets with 180 for 10
BB Srugg
315 for 10
405 for 10
495 for 10
495 for 10
Then did calves.Don't know if you care about the weight because everyone will use different weight but I wrote it down.
I change from week to week but this is an example of how I train.
G Diesel
01-11-07, 10:12 pm
Ok,I will tell you now that I'm not going to be good at keeping up with this daily.I will post some of my workouts from time to time.
Today was shoulders,I LOVE shoulders.
Started off with DB presses.
first I did some warm-ups 35's for 20
then 90's for 12
First work set was 120's for 12
set two 140's for 10
set three 150's for 9 last one forced.
Then to hammer behind the neck press.
started 3-45's/side for 12
set two was 4-45's/side for 10
last set was 5-45's/side for 8 and 2 forced.
Next was DB side laterals
50's for 10
60's for 10
75's for 10
90's for 6 with a couple forced sloppy reps at the end.
Hammer side lateral
1-45/side for 12
1-45+10/side for 10
1-45+25/side till failure and then forced 5 more.
reverse pec-deck for rear-delts
4 sets with 180 for 10
BB Srugg
315 for 10
405 for 10
495 for 10
495 for 10
Then did calves.Don't know if you care about the weight because everyone will use different weight but I wrote it down.
I change from week to week but this is an example of how I train.
That is the shit I need to see... Monster numbers. Inspiring Big Al, thanks for the reality check. Peace, G
BigRick
01-11-07, 11:20 pm
not to shabby bigal..... nope not to bad at all...
Doin Work Man........ keep it up
Wasteland
01-12-07, 8:43 am
*subscribes*
Punisher
01-12-07, 9:59 am
Big Al but up some enormous numbers, looking at this thread is definetly humbling, i got a lotta work to do
Damn id like to see the monster behind the name!
widdlewade44
01-12-07, 10:44 am
Impressive Big Al, I'm looking forward to seeing your threads.
Kevin
widdlewade44
OK I'll update some.
Friday was arms,boring.
Sunday was legs;
10min cardio warm-up.
leg ext. 100x15
150x15
180x15
stack200x15
Legpress;
800x15
1100x12
1400x12
1600x12
1800x12
squat;
we did ass to the floor day/sometimes we go heavier but not as deep.
135x10
225x10
315x8
405x8
495x7
I was spent but we did 3 sets of walking lunges with 40lb DB's.We do the length of the gym and back.
Finished off with lying ham curls
4 sets starting light and finishing with the stack.
TheNaturalG
01-15-07, 10:30 pm
OK I'll update some.
Friday was arms,boring.
Sunday was legs;
10min cardio warm-up.
leg ext. 100x15
150x15
180x15
stack200x15
Legpress;
800x15
1100x12
1400x12
1600x12
1800x12
squat;
we did ass to the floor day/sometimes we go heavier but not as deep.
135x10
225x10
315x8
405x8
495x7
I was spent but we did 3 sets of walking lunges with 40lb DB's.We do the length of the gym and back.
Finished off with lying ham curls
4 sets starting light and finishing with the stack.
Those are some freaky strong leg presses and then going on to squat 495 7 times. Sick bro.
Tonight was chest;
incline DB's
90x12
110x12
140x10
160x10
elbow was sore so I didn't push it too heavy.
incline BB
135x10
225x10
315x10
365x10
flat BB
225x12
315x12
405x8
405x8
finished with cable fly's going up.(3 sets)
This is not a normal chest day.I needed to stay somewhat lighter,my elbow is a little tender today.I did everything slow and full range of motion.Sometimes I will just bang the weight but not today.
Tomorrow is back,hope to feel better.Gotta do some deads.
TheNaturalG
01-15-07, 10:33 pm
Tonight was chest;
incline DB's
90x12
110x12
140x10
160x10
elbow was sore so I didn't push it too heavy.
incline BB
135x10
225x10
315x10
365x10
flat BB
225x12
315x12
405x8
405x8
finished with cable fly's going up.(3 sets)
This is not a normal chest day.I needed to stay somewhat lighter,my elbow is a little tender today.I did everything slow and full range of motion.Sometimes I will just bang the weight but not today.
Tomorrow is back,hope to feel better.Gotta do some deads.
Wow is that is a light day I cannot weight to see a normal day. Lookin forward to seeing your numbers on Deads to.
Wow those are impressive lifts for sure.
OK back night;
Rack pull-ups
first set just body weight 10 reps
next 3 sets was body weight + 45lbs for 10 reps.
Bent over rows
135x10
225x10
315x10
405x10
Deads
225x 10
315x6
405x3
495x2
585x1
675 got to knees and couldn't get it.Walked around got fired up grabed the bar,got it off the ground an inch.LOL. I guess I wasn't ready tonight.
I have been doing 635 my last set so I wanted to try something heavier.
behind the neck pull downs(just to back of head)
140x10
160x10
180x10
180x10
Again I always change things from week to week.
Don't look like much but my back is pumped.And I know I didn't do many reps on the deads but when I heavy,they get me too out of breath.
damn it dude your doing damage in the gym!
Lethal_Banana
01-28-07, 6:45 pm
damn it dude your doing damage in the gym!
Yeah dude, that's some insane stuff!
jeeze 635 deadlift, friggin hell your a monster man!
Thanks guys.Sorry I haven't kept up with this to much.
Took some pics from leg day today,maybe G can hook them up to put on here.
dude not maybe, you are going to hook those wheels up for us to view haha.
See if this works.
http://img260.imageshack.us/img260/1599/allegpress1yi1.jpg
http://img171.imageshack.us/img171/9272/alback2ol5.jpg
http://img297.imageshack.us/img297/5295/alsquat3ct9.jpg
squat
Lethal_Banana
01-31-07, 12:53 pm
See if this works.
http://img260.imageshack.us/img260/1599/allegpress1yi1.jpg
http://img171.imageshack.us/img171/9272/alback2ol5.jpg
Damn, those legs are humongous!
Keep up the awesome work Big Al!
tek52086
01-31-07, 2:53 pm
sick wheels big al, hit up my log, id love some critique
Pokoritel
10-01-07, 9:01 pm
How the hell did I not know about this thread lol. Well I am glad I found it because this is some real motivational and crazy workouts.
Pokoritel
10-02-07, 5:27 pm
I noticed you keep the workouts pretty simple and nothing fancy.
Ya,I know what works for me.I started out as a powerlifter so those ideas are stuck in my head.
10-2-07 BACK DAY
4 sets pulldowns working up to finish with the stack for 10 reps
5 sets bentover rows(love em)we went heavy tonight 495 for 10 the last set
cheated on the last few.lol
2 sets seated cable rows
4 sets reverse grip hammer lat pulls
5 sets strongest ranges(from the knee up out of the rack)went to 855 but was gettin tired by then.
3 sets behind the neck pulldowns(doing these for detail for the show)
I love to go heavy!!!
Pokoritel
10-03-07, 8:15 pm
Now that is a killer back workout. What are strongest ranges??
BigAL bring that A game today, gotta dust off that bottom rack of dumbbells there's a few on the end calling your name! It's GAME TIME BRUTHA!!!
Strongest ranges are deadlifts from the knee up.We set the power rack so the bar hits right at the knee and pull straight up.This uses all back keeps you hips out of the movement.
Had a good shoulder workout tonight.
Did smith military press 4 sets
4 sets seated db presses (finished with the 140's)
4 sets db sidelaterals light set,medium set,real fuckin heavy set 120's,then finished with a real light set(30lb db and McFly made me do like 38 reps befor he let me finaly drop the fuckin things.)
3 sets cable side laterals
3 sets bentover rer-delts
then shrug 5 sets.
then we did some calves and came home.
Now it's time to EAT!
Did I ever say how much I LOVE shoulders.LOL
Strongest ranges are deadlifts from the knee up.We set the power rack so the bar hits right at the knee and pull straight up.This uses all back keeps you hips out of the movement.
Had a good shoulder workout tonight.
Did smith military press 4 sets
4 sets seated db presses (finished with the 140's)
4 sets db sidelaterals light set,medium set,real fuckin heavy set 120's,then finished with a real light set(30lb db and McFly made me do like 38 reps befor he let me finaly drop the fuckin things.)
3 sets cable side laterals
3 sets bentover rer-delts
then shrug 5 sets.
then we did some calves and came home.
Now it's time to EAT!
Did I ever say how much I LOVE shoulders.LOL
------------------------------------------------------------------------
Dusting of the 120's for laterals...you ain't human!
Very Good workout, you are going to to show them a NEW Al Fortney this year!
Pokoritel
10-04-07, 10:24 pm
I thought they were like rack pulls where you set it below the knee, but this is set at the kneed. I understand I will try these. Thanks Big Al. Peace
schodle2
10-05-07, 11:02 pm
great work Big AL keep it up you and Ant are definitely going to turn some heads this year in your shows... hopefully il be able to come down there with Ant one day and train with you guys soon, the experience when you came to the gym was awesome.. once again keep up the hard work, looking foward to seeing the finished product.
BAD ASS MARTIN
11-03-07, 1:19 pm
I wake up having nightmares of Leg training with You Big Al !!!
Always Sick...
B.A.M.
It's almost time!!!Gettin ready to go hit some shoulders and calves.
I'll be at weight-ins this time next week.
BAD ASS MARTIN
11-08-07, 5:34 pm
I want hourly updates... Hey bring me a armadillo home from Texas! lol
GOOD LUCK Big Al !!!!
Gettin ready to head to the gym.Last arm day befor Nationals,gotta hit em hard.
--------------------------------------------------------------------------------
Keep strong!
Hope your last few days of prep goes very well!
Wishing you and B a safe flight to Dallas, TX.
Thanks BigAnth,Hope you and your girl have a safe trip also.Can't wait to see you there.
It's on brother!!!!!
I don't even have to say anything about what we all saw yesterday, i'll let it speak for itself this weekend. FREAK
bump, great thread and numbers big al, I always love reading this thread before my shoulder workouts and I thought other newer members might like to see this as well.
workout update time maybe? lol