PDA

View Full Version : Big Al's Training



Pages : [1] 2 3 4 5 6 7 8 9 10

Big Al
01-11-07, 10:10 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.

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

D-Bomb
01-12-07, 10:14 am
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

Big Al
01-15-07, 10:22 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.

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.

Big Al
01-15-07, 10:30 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.

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.

xb24
01-16-07, 6:40 pm
Wow those are impressive lifts for sure.

Big Al
01-16-07, 11:17 pm
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.

D-Bomb
01-28-07, 4:18 pm
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!

xb24
01-28-07, 7:20 pm
jeeze 635 deadlift, friggin hell your a monster man!

Big Al
01-28-07, 10:37 pm
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.

D-Bomb
01-29-07, 11:38 am
dude not maybe, you are going to hook those wheels up for us to view haha.

Big Al
01-31-07, 12:48 am
See if this works.
http://img260.imageshack.us/img260/1599/allegpress1yi1.jpg
http://img171.imageshack.us/img171/9272/alback2ol5.jpg

Big Al
01-31-07, 12:57 am
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!

T. Kemble
01-31-07, 2:53 pm
sick wheels big al, hit up my log, id love some critique

Maccabee
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.

Maccabee
10-02-07, 5:27 pm
I noticed you keep the workouts pretty simple and nothing fancy.

Big Al
10-02-07, 11:23 pm
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!!!

Maccabee
10-03-07, 8:15 pm
Now that is a killer back workout. What are strongest ranges??

McFly
10-04-07, 10:34 am
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!!!

Big Al
10-04-07, 9:35 pm
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

BigAnt
10-04-07, 9:40 pm
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!

Maccabee
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.

Big Al
11-08-07, 5:01 pm
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 !!!!

Big Al
11-09-07, 5:16 pm
Gettin ready to head to the gym.Last arm day befor Nationals,gotta hit em hard.

BigAnt
11-11-07, 8:03 am
--------------------------------------------------------------------------------

Keep strong!

Hope your last few days of prep goes very well!

Wishing you and B a safe flight to Dallas, TX.

Big Al
11-11-07, 8:43 pm
Thanks BigAnth,Hope you and your girl have a safe trip also.Can't wait to see you there.

McFly
11-12-07, 7:51 am
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

TylerC
12-23-07, 6:59 pm
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

D-Bomb
08-27-09, 1:28 pm
hey big al where ya brother?

Big Al
08-27-09, 2:36 pm
I'm here,been too busy writing about my eating I havn't been filling this out.
I'll try to get back on this thread.

newbreed
08-27-09, 3:00 pm
I'm here,been too busy writing about my eating I havn't been filling this out.
I'll try to get back on this thread.

Please do so.lol. I'll follow

BigAnt
08-27-09, 5:53 pm
Lift the weigh bitch! LOL

Train heavy with good form and do the basic lifts...

And wear a matching outfit with a coordinating hat-sneaker combo. Llisten to girlie music on the I pod---Hey wait...that is me! LOL

Al is da man!

Big Wides
08-27-09, 7:54 pm
didn't know you had this going....inspiring shit Al

Big Al
08-27-09, 10:39 pm
Man I forget what I did by the time I get home.LOL
Wed was BACK
3 sets weighted rope crunches
5 sets pulldownslast 2 set was 400lbs x8
5 sets bent rows rev grip worked up to 405x10 last set.
hammer low row 4 sets 5plates/sidex12
4 sets hammer high row 6pl/side x8-10
lying strict t-bar rows 4sets.
Low back was super tight so I stayed in check and didnt push it.

Big Al
08-27-09, 10:42 pm
I might have to get Bondons to take notes for me.He's been training with me and he keeps notes on everything.
I just keep addin weight and liftin it till it dont move.Don't really keep track of weight but I'll try.

LittleMan55
08-28-09, 12:07 pm
Man I'm in for monster numbers, and a freakin good time...

Big Al
08-28-09, 11:11 pm
OK 8-28-09...friday night.
Shoulders and calves...
couple standing db presses real light to warm up.
seated db presses
100x10
120x10
140x8
160x8 (smashed my fuckin ear with these long ass db's)

behind the head smith shoulder press....(just to back of head not all the way down)
135x10
225x10
315x10
405x8

Db side laterals
40x10
65x10
95x8
110x8

Rev pec deck for rear delts
3 sets 260 (stack)x 10

BB shrug
315x10
495x10
585x10

calves
4 sets standing stack+6 45's sets of 10
seated
3 sets of 8-10reps
did a couple sets on the hack calve raise
with 6 45's+ bobby standing on it.

post workout shake and was out!!!

D-Bomb
08-28-09, 11:36 pm
im shaking my head in disbelief man...thats why i like this thread the weights are so insane!!...awesome work dude...absolutely mind-blowing (for me)

newbreed
08-29-09, 12:04 am
Great work there Big Man! Keep them coming

Big Al
08-29-09, 12:42 am
Thanks guys,but you all know I love shoulder day!!!!

BryanSmash!
08-29-09, 1:45 am
405 BTNs? Awesome!

Big Al
08-29-09, 10:39 am
BryanSmash!- I just do these down to the back of my head maybe half way down.I dont go all the way to my neck,too high risk to go to deep.And it's not a true 405 because I was on a smith but just givin you an idea of what I do.
Off to train arms.........

Flash419
08-29-09, 11:00 am
OK 8-28-09...friday night.
Shoulders and calves...
couple standing db presses real light to warm up.
seated db presses
100x10
120x10
140x8
160x8 (smashed my fuckin ear with these long ass db's)



It must be hell to have that problem. LOL I feel like I'm going to throw my back out getting half that weight in place to shoulder press it.

IMPRESSIVE!

BryanSmash!
08-29-09, 11:03 am
BryanSmash!- I just do these down to the back of my head maybe half way down.I dont go all the way to my neck,too high risk to go to deep.And it's not a true 405 because I was on a smith but just givin you an idea of what I do.
Off to train arms.........

Cool man. Still a shit ton of weight to press in my book. Lookin forward to that arm day.

LittleMan55
08-29-09, 11:05 am
Dear lord!!! Thats scary strong!

Big Al
08-30-09, 3:44 pm
8-29-09 arms
TRI'S
pushdowns
superset wide-close grip
3sets of 12/12

pushdown rev grip
superset wide-close grip
3sets of 12/12

pushouts
superset waist-shoulder
3sets 12/12

overhead ext;
wide-rev grip
3sets 12/12

BI'S
high cable curls
superset wide-close
3sets of 12/12

high cable curls
rev wide-close
3sets 12/12

elbow high cable curls
3 sets 12

double cable curls
shoulder high then to front
3 sets 12/12

I know this is crazy to understand but been working to bring my arms up.
All about filling them full of blood.Very painfull but I love it.

Big Al
08-30-09, 3:52 pm
8-30-09 leg day

10min treadmill
5 sets of leg ext working up to the stack for 10

Leg Press
800x15
1000x15
1200x15
1200x15

Wide Stance Leg Press

600x10
800x10
800x10

Close Stance Leg Press down low

600x12
600x10
600x10

Leg Curl

100x10
130x8
140x8
150x8

Iso Leg Curl

90x10
90x10
90x10

Nice easy day,back was tight so I didnt want to squat,but got a good pump.

LittleMan55
08-31-09, 8:19 am
Past 2 work outs have looked sick big guy!!! Bringing the arms up?! They already look like the tires on an F-350... Those things are going to be beyond huge at this pace.

BryanSmash!
08-31-09, 8:27 am
Nice leg day. Got any special playlist for that brutality?

Mr. Aestheticz
08-31-09, 8:29 am
on Snap............

Big Al
08-31-09, 9:52 pm
8-31-09 Chest

Incline Dumbell Press

45x10
75x10
130x10
160x8
160x8

Barbell Bench Press

135x10
225x10
315x12
405x10
405x8

Hammer Strength Incline

3plate/side x10
5pl/sidex10
6pl/sidex10

slamed my eea nitro/ultra-iso shake and was out.Super pumped,we we're moving pretty fast so my pump was crazy...
There was a little shit talkin going on at the gym so that kept me fired up.
And we finaly got young boy doing the 100's on incline db's.

Maccabee
08-31-09, 11:55 pm
Yo Big Al, did you ever do powerlifting? Or did you gain all that strength training like a bodybuilder always?

Big Al
09-01-09, 1:56 am
I started as a powerlifter. I still love to train heavy.
I have the RAW IPA record in the deadlift,I just set in back in oct.Kinda just jumped in the meet just for fun.
It was BigDogs meet so I was going to watch and said what the hell and entered.
I pulled 675.

Shamus11B
09-01-09, 1:59 am
That type of weight is amazing man, its truely inspirational for young guns like me to see someone achieve that kind of power.

newbreed
09-01-09, 9:51 am
8-31-09 Chest

Incline Dumbell Press

45x10
75x10
130x10
160x8
160x8

Barbell Bench Press

135x10
225x10
315x12
405x10
405x8

Hammer Strength Incline

3plate/side x10
5pl/sidex10
6pl/sidex10

slamed my eea nitro/ultra-iso shake and was out.Super pumped,we we're moving pretty fast so my pump was crazy...
There was a little shit talkin going on at the gym so that kept me fired up.
And we finaly got young boy doing the 100's on incline db's.

WOW! Monsterous. No flyes Big Man?

Big Al
09-01-09, 10:54 am
newbreed-I dont do none of that crap,meat and potatos...LOL

newbreed
09-01-09, 11:19 am
newbreed-I dont do none of that crap,meat and potatos...LOL

HAHA gotcha

Bondons
09-01-09, 9:51 pm
hope your ready to hit the iron hard tomorrow boss. im bringin' my A game!

Big Al
09-01-09, 10:44 pm
Sounds good!!!!

BryanSmash!
09-02-09, 7:08 am
Helluva chest session!

BigAnt
09-02-09, 8:25 am
hope your ready to hit the iron hard tomorrow boss. im bringin' my A game!

-------------------------------------------------------------------------------------------A-GAME...ALWAYS GOTTA BRING IT, YOU ARE TRAINING WITH ONE OF THE BEST!

Big Al
09-02-09, 9:38 pm
Back 9-2-09

Lat Pulldown

220x10
240x10
260x10warm ups
340x8
360x8
400x8 fuckin heavy.

Barbell Row

315x10
405x10
315x12 strict

Cable Row

200x12
220x12
360x10
380x8
400x6

Hammer Strength Row

4plates/sidex10
5plates/sx10
5plates/sx12

Deadlifts

135x10
225x8

goodmornings
barx10
barx10

I tore an erector muscle in my low back 3 weeks ago thats why I've been going easy on some things.Feels good gonna give it one more week then crank it up!!!

Big Al
09-02-09, 9:40 pm
PS. was a great vibe in the gym,had the crew.....Bondons,BIgAnth and Mac.

BigAnt
09-02-09, 10:58 pm
PS. was a great vibe in the gym,had the crew.....Bondons,BIgAnth and Mac.

-------------------------------------------------------------------------------------------
great vibe, great workout....and don't forget about shorty in the posing room
"got your shoes"
LOL

Big Al
09-02-09, 11:01 pm
Anth is a dirty dirty old man.....

BigAnt
09-02-09, 11:05 pm
Anth is a dirty dirty old man.....

-------------------------------------------------------------------------------------------

truth be told--even with Big Al's torn erector, big boy still got strength to spare....

THANKS FOR THE WORKOUT...EVEN THOUGH WE DID NOT SEE T-G TONIGHT! d a m n !

Big Al
09-02-09, 11:08 pm
Down boy...save that testosterone for the weights.LOL
You spend too much time alone in the basement.LOL

Bondons
09-02-09, 11:33 pm
awesome back day today guys. even tho you kept callin me a skinny bitch with no arms!!!

BryanSmash!
09-03-09, 5:42 am
405x10 on BB rows is takin it easy? Damn man can't wait to see what you move uninjured!

LittleMan55
09-03-09, 8:16 am
Down boy...save that testosterone for the weights.LOL
You spend too much time alone in the basement.LOL

LMAO



Great work Al! You guys really tore it up!

BigAnt
09-03-09, 12:34 pm
LMAO



Great work Al! You guys really tore it up!

------------------------------------------------------------------------------------------
LittleMAN55....NO JOKE YOU GOTTA SEE - KNOW WHO IS T - G!

Bondons
09-04-09, 11:05 am
you ready to do WORK today?!

LittleMan55
09-04-09, 2:28 pm
------------------------------------------------------------------------------------------
LittleMAN55....NO JOKE YOU GOTTA SEE - KNOW WHO IS T - G!

Nope sure don't! Get a pic so I can be aware...

Big Al
09-04-09, 3:47 pm
littleman;
I'll just say this BOOBIES.
It dont take much to make BigAnth lose his MIND!!!LOL

We did take some pics but I dont know what Anth did with them.

Big Al
09-04-09, 10:21 pm
Shoulders and calves 9-4-09

Smith Machine Press to back of head

135x10
225x10
315x10
315x10


Dumbell Press

40x10
100x10
120x10
150x10
150x10 (I keep smashin my damn ear with these long ass db's)

Side Laterals

40x12
70x10
90x8
110x8

Rear Delt Machine

not sure what the stack is
stackx10
stackx10
stackx10

Barbell Shrugs

315x10
405x10
495x10
585x10

did some calves, drank my ultra-iso& eaa nitro mix and was out....
Good solid workout.

Bondons
09-04-09, 11:11 pm
Strong workout boss!

you gotta lay off them heavy dumbells so i don't gotta keep picking them up all the time!!!

BryanSmash!
09-06-09, 5:34 am
Nice work! Hope you didnt smash your ear too bad!

LittleMan55
09-06-09, 9:08 am
littleman;
I'll just say this BOOBIES.
It dont take much to make BigAnth lose his MIND!!!LOL

We did take some pics but I dont know what Anth did with them.

I was about to ask if my "Hey Tits" line from the Arnold would be appropriate in this instance... Seems like it would be!!!

Great looking shoulder and calve work!

Big Al
09-06-09, 6:44 pm
9-5-09 arms
TRI'S
pushdowns
superset wide-close grip
3sets of 12/12

pushdown rev grip
superset wide-close grip
3sets of 12/12

pushouts
superset waist-shoulder
3sets 12/12

overhead ext;
wide-rev grip
3sets 12/12

BI'S
high cable curls
superset wide-close
3sets of 12/12

high cable curls
rev wide-close
3sets 12/12

elbow high cable curls
3 sets 12

preacher curls
iso 3 sets 10-12

Moved fast and arms were pumped...Love it!!!

Big Al
09-06-09, 7:10 pm
9-6-09 LEGS
10min treadmill

sets leg ext;
4x10 working up the stack

legpress
400x12
600x12
1000x12
1200x12
1200+175lb guyx12
1200+2 guysx12

vertical press
600x10
(really hard on back so I walked away)

power squat
500x10
600x10
800x10

10-10-2-20 ext
120x10,180x10,255x2,105x20
150x10,210x10,255x2,135x20
150x10,210x10,255x2,135x20 (legs on fire)

adductor
stackx10
stackx10
stack+45x10
stack+90x10
stack+90x10

lying ham curl
100x10
120x10
130x10
140x8

3 sets walking lunges the length of gym and back.

Drank my ultra-iso whey and eaa nitro went home ate a few pancakes went to costco now I cant get up.LOL....My fuckin legs are cooked.

scals
09-06-09, 7:28 pm
Postin workouts and givin away secrets now eh? LOL. Lookin good Al. How's everything?

LittleMan55
09-06-09, 7:47 pm
Sick looking work as always Al! Serious leg pressing going on... I can't wait to have pancakes after my show!

Bondons
09-06-09, 8:00 pm
strong leg workout today man
thanks for pushing me through it!

fatbackgoal
09-06-09, 9:32 pm
Al...awesome work as always big man. I have one question from your tri workout. What are pushouts that you superset from the waist and shoulder? Gonna finish up Rage's contest then hit a powerlifing schedule hard over the winter getting ready for the Arnold ABC.

BryanSmash!
09-07-09, 10:48 am
Wow, a workout well desreving of pancakes!

Big Al
09-07-09, 8:28 pm
Chest 9-7-09

Smith Machine Incline Press

135x10
135x10
225x10
315x10
405x8
425x7

Flat Bench

225x10
315x12
405x7
315x15


Incline Dumbell

110x10
130x10
150x8

Trained early,was kinda off my game.Just didnt feel right training chest early,but the gym was closing early so we had to.Still did some work and got a pump.

Big Al
09-07-09, 8:41 pm
fatbackgoal-Whats up big man???!!! To all you guys who don't know this is one BIG dude.
The funny thing about those pushouts is that Ben White showed me them the day you were going to train with me but I fucked up the time.
I'll try to explain,its like a pushdown but you tuck your elbows like you were gonna do a skull crusher and you push down and out.Then I bring my elbows up just under shoulder height an push down an out, looks like a standing skull crusher.

Big Al
09-07-09, 8:42 pm
Scals-I'm good....and just as long as G dont find my thread...LOL

G Diesel
09-08-09, 9:01 am
Scals-I'm good....and just as long as G dont find my thread...LOL

Too late... A thread like this is just the inspiration I need.

Peace, G

Big Al
09-08-09, 11:43 pm
People always question if we do what we say....You all know what I think....
Don't tell me what you can lift,SHOW ME!!!!

So I thought I'd throw this up for shits....
http://www.youtube.com/watch?v=3fI9lla14K4&feature=channel_page

And yes my elbows are fucked and no I never lockout anything.BUT I LOVE THIS SHIT!!!!

D-Bomb
09-09-09, 1:13 am
looked like a sweet bench to me Big AL! monster movements going on in here...plus those veins scream pure power dude...wow

BryanSmash!
09-09-09, 2:56 am
405x13! Nice work!

Big Al
09-09-09, 8:29 am
Thanks guys.
Smash this is pretty funny....."If it's stupid and it works, it's not stupid. " Thats great!!

Mr. Aestheticz
09-09-09, 8:35 am
Stupid Is Stupid Does?

BryanSmash!
09-09-09, 11:31 am
Thanks guys.
Smash this is pretty funny....."If it's stupid and it works, it's not stupid. " Thats great!!

lol thanks! It's all part of my KISS simple approach to things. Ever deadlifted with oven mitts on? This guy has. Stupid, yes. But my grip got stronger, so not so stupid after all lol.

Big Al
09-09-09, 1:16 pm
Stupid Is Stupid Does?

Thats what I heard,But I been hearin lots of shit lately.
You still sportin your spandex flanel?

Mr. Aestheticz
09-09-09, 1:38 pm
Thats what I heard,But I been hearin lots of shit lately.
You still sportin your spandex flanel?

LARGE IN CHARGE AND PROUDLY SON!

GOT 6 DIFFERENT COLORS, RED, BLUE, YELLOW, GREEN ,ORANGE, AND VIOLET!

newbreed
09-09-09, 4:19 pm
People always question if we do what we say....You all know what I think....
Don't tell me what you can lift,SHOW ME!!!!

So I thought I'd throw this up for shits....
http://www.youtube.com/watch?v=3fI9lla14K4&feature=channel_page

And yes my elbows are fucked and no I never lockout anything.BUT I LOVE THIS SHIT!!!!

Superhuman bro! Nice motivation

D-Bomb
09-09-09, 7:14 pm
lol you guys crack me up... :-)

Big Al
09-10-09, 11:20 am
Back 9-9-09

Lat Pulldown

260x10
320x8
360x8
400x8

Barbell Row

225x10
315x10
405x10
405x10

Cable Row

240x10
320x10
360x10
400x8

Hammer Strength High Row

4platesx10
5platesx10
5platesx10

Rack Pulls

315x10
405x8
495x5
585x3

LittleMan55
09-10-09, 11:27 am
Great back day in here!

BryanSmash!
09-10-09, 11:37 am
Killer session!

Enforcer
09-10-09, 12:06 pm
People always question if we do what we say....You all know what I think....
Don't tell me what you can lift,SHOW ME!!!!

So I thought I'd throw this up for shits....
http://www.youtube.com/watch?v=3fI9lla14K4&feature=channel_page

And yes my elbows are fucked and no I never lockout anything.BUT I LOVE THIS SHIT!!!!

Dude is a fuckin freak, thats how it is done, good shit Big Al

Big Al
09-10-09, 1:46 pm
Thanks Enforcer,I really respect that from you because I know you train with some of the best.

Big Al
09-11-09, 9:59 pm
Shoulders 9-11-09

Smith Machine Presses

135x10
225x10
315x10
405x6

Overhead Barbell Standing Press

135x10
225x10
275x8
315x1,1,1/2...I tryed but just couldnt keep it movin.(took the wind out of me)

Clean and Press

95x10
135x10
185x8

Side Lateral Supersets

80x6...60x8...45x10...35x12
80x6...60x8...45x10...35x12

Barbell Shrugs

315x10
405x10
495x8
585x7

Finished up with Calves.5 sets seated and 4 sets iso-standing.
Was crazy pumped,arms hurt just hanging there had to lean on something to let them rest.
FUN,FUN,FUN!!!!!

pmug0000
09-11-09, 10:51 pm
holy shit you're fuckin strong! very motivating stuff here

BryanSmash!
09-12-09, 1:38 am
Rock solid OHPs Al!

BigAnt
09-12-09, 11:44 am
Left u a phone meassge -- guees you killing arms..looking forward to seeing your workout ! ! !

Bondons
09-12-09, 12:54 pm
Did you train by yourself today? Or you meet up with Mack? Hope you kicked ass! I'll be headin' there around 2ish.

newbreed
09-12-09, 12:59 pm
Left u a phone meassge -- guees you killing arms..looking forward to seeing your workout ! ! !

X2 man

Bondons
09-12-09, 10:08 pm
Hey Al, are we training legs tomorrow? Let me know what time!

Big Al
09-13-09, 9:28 pm
arms 9-12-09
TRI'S
pushdowns
superset wide-close grip
3sets of 12/12

pushdown rev grip
superset wide-close grip
3sets of 12/12


overhead ext;
wide-rev grip
3sets 12/12

single arm rope pushdown
4x10-12

BI'S
high cable curls
superset wide-close
3sets of 12/12

high cable curls
rev wide-close
3sets 12/12


preacher curls
iso 3 sets 10-12

drank the ultra-iso whey,eaa nitro shake and was out...Had to get it in early because I had a dog show to get to.

Big Al
09-13-09, 9:39 pm
Legs 9-13-09

leg ext;
5 warm-up sets working up to the stack for 10


Leg Press

400x12
600x12
1000x12
1400x10
1400+270lb guyx12
1400+2,200lb guysx12

Smith Squats

135x8
225x8
315x10


Barbell Lunge out side behind the buildings.

95x25steps (heart was pounding)
95x20steps
95x20steps

Lying Leg Curl

100x10
140x10
140x10
160x8

Abductor

stackx12
stackx12
stackx12

Seated Leg Curl

200x10
150x8 iso/leg
180x6 iso/leg

drank shake and did some stretching....great leg day...just had a cramp in my quad,not happy!!!

Bondons
09-13-09, 9:53 pm
haha my quad did too earlier. strong workout today, we killed it!

scals
09-13-09, 10:22 pm
Damn. Strong fuckin leg day.

BryanSmash!
09-14-09, 12:58 am
Nice leg pressin!

Big Al
09-14-09, 10:14 pm
Chest 9-14-09

Incline Smith Presses

135x10
135x10
225x10
315x10
405x8
465x8

Flat Bench

225x10
315x10
405x8
425x6

Incline Hammer Strength

3platesx10
4platesx10
4platesx10

Felt tired and legs still hurting but seemed to still bang out some ok weight.
It was just me a my skinny ass bitch workout partner.LOL BIg anth gave him that name....I think he was trying to get him fired up a couple weeks ago and he called him that and it seems to have stuck....sorry.

I aint sure but if BigAnth dont get down here soon Bobby might just make him eat his words..LOL

fatbackgoal
09-14-09, 10:17 pm
Some serious work getting done. Great work Al.

Big Al
09-14-09, 10:24 pm
Thanks fatbackgoal. Are you gonna make the trip out to the Mr.O?

BryanSmash!
09-15-09, 1:22 am
Strong pushin Al!

newbreed
09-15-09, 3:36 pm
1 word INSANE!

Big Al
09-16-09, 10:15 pm
Back 9-16-09

Lat Pulldown

240x10
280x10
360x8
400x8
400x8

Barbell Row

225x10
315x8
405x8
495x8

Cable Row

260x10
320x10
400x10
400x10

Hammer Strength Row

4platesx10
5platesx10
6platesx10

Hyperextension

12
12 w/45lbs
12 w/45lbs

Back starting to feel GOOD!!Trying to work on getting some crazy thickness in the upper lats.Hope it works......

fatbackgoal
09-16-09, 11:50 pm
Thanks fatbackgoal. Are you gonna make the trip out to the Mr.O?

I don't think so. Gonna save some money to make a run at a spring masters powerlifting and bodybuilding show. Will definitely be at the Arnold next year bigger and leaner.

BryanSmash!
09-17-09, 12:46 am
If your lats don't get thicker doing BB Rows with five plates, I don't know what will lol.

LittleMan55
09-17-09, 7:42 am
Crazy stuff in here as always Al!

On those pull downs, that a hammer strength machine or a cable one? If so I have never seen a stack that goes to 400 or you guys pinning weight to it? Holy Hell that is nuts! Either way its freaking impressive and inspirational.

Big Al
09-17-09, 8:33 am
Yes it's a cable pulldown....our stacks go to 400lbs.I love this new gym,well it's really my old gym that I just went back to.200lb DB's it's the shit......Talkin about havin an ABC there very soon.

ghost
09-17-09, 8:43 am
that gym sounds perfect.

J-Dawg
09-17-09, 9:03 am
Always inspiring to read your workouts Big Al. Reminds me to lift heavier and stop putzing around with the small weights, lol.

LittleMan55
09-17-09, 9:06 am
that gym sounds perfect.

Thats an understatement...


Man I wish I lived closer to DE, this is a place to add to my must lift at gyms. Which keeps growing by the week it seems.

That is one heavy duty pulldown machine!

Big Al
09-18-09, 1:37 am
You guys that know me know I love animals...And I love moving heavy weights.
I truely would do anything in my power to keep an animal out of harms way.

I thought I post up what having HEART and Discipline is all about.
http://www.youtube.com/watch?v=3Y3bHkc2JGw&feature=channel
NEVER QUIT!!!
This is why I never made it to the AC show last weekend.LOL

BryanSmash!
09-18-09, 2:24 am
Wow! That is one strong ass dog!

Bondons
09-18-09, 8:09 am
You guys that know me know I love animals...And I love moving heavy weights.
I truely would do anything in my power to keep an animal out of harms way.

I thought I post up what having HEART and Discipline is all about.
http://www.youtube.com/watch?v=3Y3bHkc2JGw&feature=channel
NEVER QUIT!!!
This is why I never made it to the AC show last weekend.LOL

that vid is crazy!!!!

Big Al
09-18-09, 11:44 am
I love the HEART and Discipline of these dog,too bad there aint many people that have that.
Shoulders tonight.....

Bondons
09-18-09, 1:11 pm
I love the HEART and Discipline of these dog,too bad there aint many people that have that.
Shoulders tonight.....

hell yeah im ready

im tryin to shrug 495 for some decent reps tonight

JUGGERNAUT
09-18-09, 1:22 pm
If Al was a dog that would be him pulling that. (and then looking for a pwo meal immediately after)

Big Al
09-18-09, 2:23 pm
If Al was a dog that would be him pulling that. (and then looking for a pwo meal immediately after)

Funny you say that because I'm starting to work with some dogs on changing there nutrition.I'll be having the dogs drinking universal ultra-iso whey post training..LOL

JUGGERNAUT
09-18-09, 2:25 pm
Funny you say that because I'm starting to work with some dogs on changing there nutrition.I'll be having the dogs drinking universal ultra-iso whey post training..LOL

O NO! "Mutant freak jacked dogs... By Big Al."

Big Al
09-18-09, 10:18 pm
Shoulders 9-18-09

Smith machine Presses

135x10
135x10
225x10
315x10

Barbell Front Raise

95x10
95x10
135x10
Was feeling tired from the week and cought myself coasting,so I decided to punish us for being pussys.So we went to......

Front raises SUPERSET w/ Side Raises SUPERSET w/ presses

35x10x10x10
40x10x10x10
45x10x10x10
50x10x10x10 very little rest between sets,these woke are asses up.

Barbell Shrugs

225x10
315x10
405x8
495x8

Finished with some calves.Heavy standing for 6 sets of 10.
Started out being a bitch but cought myself and made us pay for it.

BryanSmash!
09-19-09, 12:57 am
Way to kick up the intensity Al!

scals
09-19-09, 8:54 am
very solid work Al. you gonna make it to the philly abc?

Big Al
09-20-09, 5:11 pm
Ya,I think I should be able to make the Philly ABC....I really want to have one down at my new gym.

Big Al
09-20-09, 5:17 pm
arms 9-19-09
TRI'S
pushdowns
superset wide-close grip
3sets of 12/12

pushdown rev grip
superset wide-close grip
3sets of 12/12

pushouts
superset low-high
3set of 12/12

overhead ext;
wide-rev grip
3sets 12/12



BI'S
high cable curls
superset wide-close
3sets of 12/12

high cable curls
rev wide-close
3sets 12/12


one arm elbow high cable curls
3 sets 12

BB curls
85x10
85x10
85x10

drank my ultra-iso whey, eaa nitro shake showered and headed to Team U.

Big Al
09-20-09, 6:07 pm
Legs 9-20-09

leg ext;
5 sets workin up to the stack for 10
gotta warm up.

Leg Press

400x12
600x10
1000x10
1400x10
1600x10

Smith Squats

135x8
225x8
315x10
405x8

Wide Stance ATG Squats (I mean ass touchin the fuckin ground)

135x10
225x10
315x8

Iso Leg Extensions

105x10
120x10
135x10
165x10 (because Bobby said the others were too easy)

Iso Hamstring Curl

90x8
135x8
180x8

Lying Leg Curl

110x10
140x10
170x8 forced a few.

Ultra-iso whey an eaa nitro shake and was out..

Bondons
09-20-09, 6:19 pm
haha don't forget about the leg extension super set i made you do

strong workout today, see you for chest tomorrow

scals
09-20-09, 6:45 pm
Ya,I think I should be able to make the Philly ABC....I really want to have one down at my new gym.

Lets get the shit rollin then. Philly should be a good time, solid lineup.

BryanSmash!
09-21-09, 12:59 am
Nice ATG squats! You must flexible to actually touch your ass on the ground lol.

newbreed
09-21-09, 9:27 pm
Ya,I think I should be able to make the Philly ABC....I really want to have one down at my new gym.

I'm down for one at your new gym

Big Al
09-21-09, 10:17 pm
newbreed-Gotta see when U-corp wants to do it....I think them NJ/PA boys are scared to come down an play in the dirty DE.LOL
Except you....

Big Al
09-22-09, 12:20 am
Chest 9-21-09

Bench Press

135x10
135x10
250x10
275x10
300x10
335x10
365x10

Incline Dumbells

120x10
140x10
175x9

Incline Smith Machine Presses (wide grip)

135x10
225x10
315x10

drank my ultra-iso-eaa nitro shake and was out!!!
Good pump,chest felt good.

newbreed
09-22-09, 8:24 am
newbreed-Gotta see when U-corp wants to do it....I think them NJ/PA boys are scared to come down an play in the dirty DE.LOL
Except you....

HAHA true that. I'll come down on my own then if that's cool.

Big Al
09-22-09, 7:24 pm
newbreed,You know you and your girl have an open invite to come train anytime.We would love to have ya down.

Big Al
09-23-09, 10:05 pm
Back 9-23-09

Lat Pulldown

240x10
300x8
360x8
400x7

Barbell Row

225x10
315x10
405x10
495x8

Deadlift

315x3
405x2
495x1
550x1

Hammer Strength Row

4platesx10
6platesx10
6platesx8 and some cheat reps

wide grip pushdowns for lats
80x10
80x10
80x10

Finished up with some abs
Good workout,now time to pack and get ready to head to vegas Baby!!!

Bondons
09-23-09, 10:38 pm
have fun in vegas boss

JUGGERNAUT
09-24-09, 9:54 am
I think earth movers don't even pull that much weight.

Remember Al, what stays in Vegas also goes on this forum haha Enjoy and do tell!

Mr. Aestheticz
09-24-09, 10:08 am
Finished up with some abs


YOU HAVE ABS?


I think earth movers don't even pull that much weight.

Remember Al, what stays in Vegas also goes on this forum haha Enjoy and do tell!

I REALLY WOULDN'T WANT TO KNOW WHAT THIS MAN DOS OR WOULD DO LOL!

ENJOY HAVE A SAFE TRIP!

scals
09-24-09, 4:13 pm
Have a great time in Vegas. See ya in Philly.

newbreed
09-28-09, 9:36 am
Hope the trip was great. Welcome back

J-Dawg
09-28-09, 9:46 am
Big Al had a good time hitting arms with you at the Golds Gym ABC on Sunday. We're going to make those stubborn arms grow even larger than they already are...

D-Bomb
09-28-09, 11:13 am
Good **** **** Big Al! nuts back workout...nuts...insane!..such a crap load of weight!
haha...i crash out at 4 pies a side and yet you get going with that...crazy bro..

G Diesel
09-28-09, 2:09 pm
I miss ya already my brother... It was fun experiencing "sizism" with you and being discriminated against by Southwest Airlines.

Peace, G

Big Al
09-28-09, 5:30 pm
Thanks guys,had a ton of fun this weekend....
Southwest Airlines can kiss my big ASS.

J-Dawg
09-28-09, 7:43 pm
I miss ya already my brother... It was fun experiencing "sizism" with you and being discriminated against by Southwest Airlines.

Peace, G


Thanks guys,had a ton of fun this weekend....
Southwest Airlines can kiss my big ASS.

When the people with an open seat (which I eventually took) saw me walking in sandwiched in the middle of these two mammoths, they were so thankful when I sat next to them. A collective sigh could be felt when I asked if it was cool if I took the middle seat b/c it wasn't Big Al or G. Never saw someone on a plane actually happy about having the middle seat taken next to them, lol. After the weekend, I'm not a big fan of Southwest either. Just a really weird flight home w/ the SW crew.

Big Al
09-28-09, 9:27 pm
Chest 9-28-09

Bench Press

135x12
135x10
250x10
275x8
300x8
335x8
365x8
390x8

Incline Barbell Press

135x10
225x10
315x10
365x10

Incline Cable Flys

100x8
100x8
100x8

Chest felt good and good to be home.I never get the same workout when I'm traveling but its fun to travel sometimes too. I enjoyed the Olympia and meeting new people and seeing some other guys from past events. Now its time to grow.

BryanSmash!
09-28-09, 11:32 pm
Nice pressin Al! Sounds like that plane was flying lopsided lol.

Big Al
09-29-09, 8:09 pm
OK G,I miss the crew already too....when's the next trip????

Big Al
09-30-09, 9:42 pm
Back 9-30-09

Lat Pulldown

200x10
260x8
300x8
360x8
400x7

Barbell Row

225x10
315x10
405x10
495x10

Deadlift

225x3
315x1
405x1
495x1
585x1 hand started to slip got pissed
585x1

One armed cable row

140x10
200x8
240x8

Pullups

8
8

did some abs and hit my shake and was out.The young boy was getting me fired up pulling an all time best dead.

Bondons
10-01-09, 7:43 am
we kicked ass yesterday
im gonna get 455 next week tho!

newbreed
10-01-09, 8:20 am
Back 9-30-09

Lat Pulldown

200x10
260x8
300x8
360x8
400x7

Barbell Row

225x10
315x10
405x10
495x10

Deadlift

225x3
315x1
405x1
495x1
585x1 hand started to slip got pissed
585x1

One armed cable row

140x10
200x8
240x8

Pullups

8
8

did some abs and hit my shake and was out.The young boy was getting me fired up pulling an all time best dead.

DUDE! I'm sweating just thinking about that workout. Great work man

fatbackgoal
10-01-09, 9:43 am
Thanks guys,had a ton of fun this weekend....
Southwest Airlines can kiss my big ASS.


Get any bigger and we will have to ship you as ground freight. How do you look in brown?

Keep up the heavy lifting!!

J-Dawg
10-01-09, 12:33 pm
Big Al you've got some Kwik Energy coming your way. Let me know how you like it.

Mr. Aestheticz
10-01-09, 12:35 pm
Big Al you've got some Kwik Energy coming your way. Let me know how you like it.

ARE YOU SURE YOU WANT TO GIVE HIM THOSE???

Big Al
10-02-09, 3:13 pm
Thanks J can't wait to give it a try...

Big Al
10-04-09, 7:16 pm
Had a busy few days...friday was shoulders,sat was arm....today was legs..............
Sunday 10-4-09 LEGS

10min treadmill

5 sets leg ext
working my way up to the stack for sets of 10 each.

legpress
600x12
1000x12
1200x12
1800x12
1800+zack(200lbs)x12

smith squat (no bullshit half squats)
135x10
225x10
315x10
405x8 (I keep the bar high on this so once I get to 405 it starts to really crush my neck)

Parkinglot lunges
185x20
185x20
185x20

lying leg curls
120x10
140x10
140x8

made my shake and had to run,had to go to a friends kids b-day party.I feel like I need to do some more ham's after chest tomorow.

scals
10-04-09, 9:07 pm
Lookin freaky as usual bro. See ya on Saturday!

Big Al
10-05-09, 10:32 pm
Chest 10-5-09

Bench Press

135x10
135x10
250x10
300x8
335x6
365x6
390x6
425x6

Incline Dumbell Press

100x10
140x10
185x10

Wide Slow Incline Smith Presses

135x10
225x10
315x8
225x10 SLOW!!!! Fuckin pump!!

Had a great workout,the crew was workin tonight.

fatbackgoal
10-06-09, 12:08 am
This is not right. Nice work big fella!!

Bondons
10-07-09, 7:54 am
dam Al my chest is still sore!!!
lovin' this routine

see you later today for back

Big Al
10-09-09, 12:39 am
Back 10-7-09

Lat Pulldown

260x10
340x8
400x8
400x8

Barbell Row

225x10
315x10
405x10

Deadlift

225x3
315x2
405x1
495x1
585x1

Close Grip Cable Row

240x10
340x10
400x10
400+50lbs added to stackx10

Good Mornings

95x12
135x10

Finished up with some abs

Blckdragun
10-09-09, 2:30 pm
Holy Crap!

JUGGERNAUT
10-09-09, 2:39 pm
Holy Crap!

x4!

D-Bomb
10-09-09, 7:44 pm
...goes to sulk in bedroom...

that was one hell of a lotta iron being thrown around like it was just in a day's work, insanely impressive bro!!

Big Al
10-09-09, 11:23 pm
arms 10-9-09
TRI'S
pushdowns
superset wide-close grip
3sets of 12/12

pushdown rev grip
superset wide-close grip
3sets of 12/12

pushouts
superset low-high
3set of 12/12

overhead ext;
wide-rev grip
3sets 12/12



BI'S
high cable curls
superset wide-close
3sets of 12/12

high cable curls
rev wide-close
3sets 12/12

cybex preacher
single arm
3setx10

standing hamer cables
2setsx10

calves and drank my shake ...........

scals
10-10-09, 5:14 pm
Looking really fuckin big Al. Great to see ya today. Hope you found a solution to your shake or Tony Lukes issue lol.

Big Al
10-18-09, 5:49 pm
Sorry guys,I just been too busy to keep up with this. It's hard working full time ,doing some personal training ,taking care of the family and training myself...........Some days I just run out of hours. I'm trying to work all I can because I want to do a show this year but everything cost money. OK enough crying from me!!!

Leg Day

leg ext;
5 sets working up to the stack sets of 10

Leg Press

400x10
800x10
1100x10
1400x10
1600x10
1900x8

Power Squat

600x10
800x8
1000x8
1090x8 (or 1290 cant remember what fits on there)

Lunges

55x12
55x12
55x12

Iso Leg Curl

70x10
115x10
115x10

lying leg curl

120x10
140x8
150x8
150x8

worked on my flexability,watched Bobby pose while I drake my ultra-iso shake.

Bondons
10-18-09, 6:02 pm
awesome workout today . we are definitly kickin up our leg training. see you tomorrow to blast some chest

BigAnt
10-23-09, 7:45 pm
Per our phone conversation the other day...

Time is now!

Bigger-Better-Stronger-Healthier

We will both shock some people in 2010

Going with your top secret mass-diet & training protocal....You know the ONE....That one we used when we first met and we both got crazy size with good hardness, yeah that one!

The one where I won the Natural NJ, Gold's Classic and Atlantic City Pro-AM Masters...
All Over Alls !.....Yeah that's the one you taught me....
I dug it up in my 2006 Journal...If it wasn't broke-Don't fix it....
RIGHT>?

Tick tick tick....time to grow big boy!

Big Al
10-24-09, 1:51 am
Ya big boy!!!!!!!!!!!!! It's on,think I was stale for a while. Been holding 300+ for a few months. Startin to feel real good!!!
Lookin back I think some people dont want you to improve. I got a good crew to push me now and once you get down a few days a week too....IT'S ON!!

fatbackgoal
10-24-09, 7:57 am
I love the part where it says 1090 or 1290, what difference does 200 pounds make.

Al been talking with Rage and I am going to do a powerlifting show in March and April then BB in October. Good work you are putting in and cant wait to see what you put out in 2010.

Bondons
10-24-09, 8:28 am
Hope your ready to blast arms Al!


Blood or tears!!!! haha

naturalguy
10-24-09, 9:04 am
405x8 (I keep the bar high on this so once I get to 405 it starts to really crush my neck)



How is that possible? You don't have a neck

Big Al
10-24-09, 3:16 pm
Fatback-That sounds like a great idea....You can have a little more fun with the power meet.I have a good bench program if you want to give it a try.
Just ask if you need any help.

NG-I do have a neck....I think if I can get it thicker the bar might not crush me.LOL

Big Al
10-25-09, 8:58 pm
Legs 10-24-09

leg ext;
5 sets of 10 working up to stack.

Leg Press

600x10
1000x10
1200x10
1400x10
1600x10
1600+180lb guyx10

Power Squat

600x8
800x8
1000x8
1100x8
1200x8

Lunges

55x12
55x12
55x12

cybex iso ham curl

95x8
140x8
185x6

Lying Leg Curl

80x10
120x12
130x12

drank my shake and was out.

Bondons
10-25-09, 9:42 pm
Thanks for givin' me a ride today on that leg press haha


yeah sounds fun can't wait to try out that gym

fatbackgoal
10-25-09, 10:13 pm
Fatback-That sounds like a great idea....You can have a little more fun with the power meet.I have a good bench program if you want to give it a try.
Just ask if you need any help.

NG-I do have a neck....I think if I can get it thicker the bar might not crush me.LOL

Al the bench program would be great. I am going to go with the Wendler system and see how that rolls.

BigAnt
10-26-09, 6:01 pm
Legs 10-24-09

leg ext;
5 sets of 10 working up to stack.

Leg Press

600x10
1000x10
1200x10
1400x10
1600x10
1600+180lb guyx10

Power Squat

600x8
800x8
1000x8
1100x8
1200x8

Lunges

55x12
55x12
55x12

cybex iso ham curl

95x8
140x8
185x6

Lying Leg Curl

80x10
120x12
130x12

drank my shake and was out.

---------------------------------------------------------------------------------------
another killer session!

LittleMan55
10-26-09, 10:23 pm
I better keep taking notes... This thrread is a clinic on getting big!

C.Coronato
10-27-09, 1:50 pm
So whens the next stage gracing big guy?

J-Dawg
10-27-09, 5:01 pm
Legs 10-24-09

leg ext;
5 sets of 10 working up to stack.

Leg Press

600x10
1000x10
1200x10
1400x10
1600x10
1600+180lb guyx10

Power Squat

600x8
800x8
1000x8
1100x8
1200x8

Lunges

55x12
55x12
55x12

cybex iso ham curl

95x8
140x8
185x6

Lying Leg Curl

80x10
120x12
130x12

drank my shake and was out.

That's it Big Al?




















Just kidding. Heck of a workout!

JUGGERNAUT
10-27-09, 5:12 pm
Big Al has a lot in common with this guy here:

http://www.youtube.com/watch?v=Bd7l73sP5rw

Big Al
10-27-09, 7:51 pm
Jug...are you sayin I'm slow.LOL

Not sure when I'm doing a show,I want to bad...

Big Wides
10-27-09, 10:00 pm
El Presidente knocking shit down as usual

Big Al
10-27-09, 10:15 pm
Thanks guys..

Chest 10-26-09
Bench Press

135x10
135x10
250x10
385x8
425x6
440x4


Incline Bench Press

135x10
225x10
315x8
405x5

Hammer Strength Flat

2pl/sidex10
3pl/sx10
4pl/sx10

Trained at OSX,so I hungout and bs'ed while I drake my shake.Very cool gym and very cool owner.....Once he gets some more stuff it might be home.

LittleMan55
10-27-09, 10:19 pm
One day when I grow up I hope I know what it feels like to do incline presses with 405!

Big Al
10-27-09, 11:25 pm
LOL...LittleMan55, you gotta take the pain with the good.
Maybe one day when you get big ti...... chest.LOL

Hey littleman55 what do you look for in a bodybuilder?"BOOBIES!!!!"
Hey littleman55 are you enjoying the Arnold?"BOOBIES!!!!!"
Hey littleman55 you wanna get some food?"BOOBIES!!!"
"This is bullshit"

BigAnt
10-27-09, 11:38 pm
Not sure when I'm doing a show,I want to bad...[/QUOTE]

2010 is your year big boy!

No one holding you down, all healed up, got a good crew and support team....And who is gonna carry size and hardness like you on the National scene?

Hmmmmmmmmmmmm nobody!

JUGGERNAUT
10-28-09, 10:25 am
Jug...are you sayin I'm slow.LOL

Not sure when I'm doing a show,I want to bad...

Not callin you slow BA, just powerful as all heck hahaha Not a bad thing to be confused with an earth mover.

LittleMan55
10-28-09, 11:40 am
LOL...LittleMan55, you gotta take the pain with the good.
Maybe one day when you get big ti...... chest.LOL

Hey littleman55 what do you look for in a bodybuilder?"BOOBIES!!!!"
Hey littleman55 are you enjoying the Arnold?"BOOBIES!!!!!"
Hey littleman55 you wanna get some food?"BOOBIES!!!"
"This is bullshit"

Are you saying I'm allowed to randomly yell Hey Tits this year? lol

Big Al
10-28-09, 12:48 pm
Oh boy....I can't wait!!!

newbreed
10-29-09, 10:07 am
True inspiration big man. Hope all is well

Big Al
10-29-09, 2:06 pm
Yes all is going great just busy with work and life.

Big Al
10-30-09, 10:04 pm
shoulders 10-30-09

Long ass day at work,but gotta get it in..

smith behind the head
135x12
135x10
135x10

seated db press
100x10
120x10
140x10

standing BB presses
135x10
225x10
275x8

side lateral bodymasters
drop sets
150x15-120x15-100x15
150x15-120x15-100x15
150x15-120x15-100x15 (fuckin burning)

rev pec deck
stackx10
stackx10
stackx10

BB shrug
225x10
315x10
405x10
495x8 (super slow)

calves on legpress and 4 sets on seated heavy as we can go.You know how we do.

Big Al
11-01-09, 10:11 pm
Legs 11-1-09

leg ext;
working up to the stack for 6 sets of 10.

legpress
500x10
800x10
1200x10
1400x10
1600x10

power squat
600x8
1000x8
1200x10

smith lunge
135x8/leg
135x10/leg

leg ext
150x10,210x10,255x2,120x20
165x10,225x10,255x2,135x20

lying hamcurl
5 or 6 sets with heavy weight and forcing the rep at the top.

abductor
3 set x10 stack

LittleMan55
11-02-09, 10:51 am
2 kick ass work outs!

Bondons
11-02-09, 12:07 pm
big ant joinin' us for chest today?


goin' for that 285!!! need witnesses ;)

Big Al
11-02-09, 11:13 pm
Chest 11-2-09

Bench Press

135x12
135x12
250x10
325x5
285x3
425x1


Incline Dumbell Press

100x10
130x10
180x10
180x10

Incline Smith Press

135x10
225x10
315x10
315x10

Whated to get some reps in but felt good on incline DB's.
Had a great workout felt good.

LittleMan55
11-03-09, 10:11 am
180's!?!?! I am yet to see DB's that big!

G Diesel
11-03-09, 4:48 pm
Thanks for everything my brother... You're the best. An inspiration to all here and a true friend. Know that I've always got your back.

Peace, G

Big Al
11-03-09, 11:18 pm
Thats what friends are for G. Be there when you need them.
Hopefully we'll be throwin the weights around together soon.You know you always bring the best out of me.LOL



Littleman-we got 200lb DBs at my new gym...........I love it.

LittleMan55
11-04-09, 11:21 am
200 lbs DBs! Hell that's what I weigh right now. I figure you do love it!

Big Al
11-06-09, 10:57 am
shoulders tonight......I trained back wed but I dont remember what weight I used.....
I know it was pulldowns,DEADS,90* bent rows from the floor,one arm cable rows and behind the neck pulldowns.

Bondons
11-06-09, 9:07 pm
we gotta stick with this mentality!

no distractions...train hard and have fun like its supposed to be. getting big is fun! LOL

Big Al
11-13-09, 12:29 pm
Sorry I dont have time everyday to keep this updated,but I promise I am training HARD!!!
And there is always an open invite to come to DE and train anytime you guys want.

Shoulders tonight,And we're gonna crush em.I fuckin love shoulders and we got a good crew tonight.

J-Dawg
11-13-09, 12:36 pm
Good stuff Big Al. Never doubt that you're training hard brother.

fatbackgoal
11-13-09, 2:49 pm
After watching the way you train I would understand why you do not have the energy to update your journal.

Big Al
11-15-09, 3:05 pm
Leg day

ext;
4 sets working up to stack x10

legpress
6 sets working up to 1400+Bobby=1600x15
Did a lot of reps,felt good.

Power Squat

540x10
740x10
940x10

Barbell Lunges out back in the parking lot.....Nice day out.

95x20
95x20
95x22

Lying Leg Curl

120x10
140x8
160x10 couple forced.

Iso Leg Curl

90x8
135x8
135x8

legs are cooked......Ran out of ultra iso so had to drink shitty shake....gotta make due.

Bondons
11-15-09, 4:00 pm
strong workout today boss

im gonna be feelin it for a few days

newbreed
11-15-09, 4:19 pm
Leg day

ext;
4 sets working up to stack x10

legpress
6 sets working up to 1400+Bobby=1600x15
Did a lot of reps,felt good.

Power Squat

540x10
740x10
940x10

Barbell Lunges out back in the parking lot.....Nice day out.

95x20
95x20
95x22

Lying Leg Curl

120x10
140x8
160x10 couple forced.

Iso Leg Curl

90x8
135x8
135x8

legs are cooked......Ran out of ultra iso so had to drink shitty shake....gotta make due.

MMMMM Shitty shake

LittleMan55
11-15-09, 5:22 pm
Damn good leg day Big Al!

scals
11-15-09, 9:27 pm
Nice leg day Al. You gonna make it to the Jersey ABC?

Big Al
11-16-09, 8:46 pm
Ya,I think I'm going to the Jersey ABC.

Big Al
11-16-09, 8:49 pm
Chest 11-16-09

Incline BB
135x10
135x10
225x10
315x10
405x8

Flat BB
135x10
225x10
315x10
405x10
455x2 was running out of gas.

standing cable crossovers
100x10
130x10
160x10

Drank shitty shake again since my animal order is still not here and was out.

Big Al
11-17-09, 11:12 pm
OK,I just gotta say I FUCKIN love Universal ultra-iso whey tropical punch. I ran out and had to drink some other shake for a couple days....YULK......NEVER run out. I forgot how shitty the other brands were untill I had to drink one.

Enforcer
11-18-09, 10:09 pm
OK,I just gotta say I FUCKIN love Universal ultra-iso whey tropical punch. I ran out and had to drink some other shake for a couple days....YULK......NEVER run out. I forgot how shitty the other brands were untill I had to drink one.

Hands down one of the greatest shakes I have ever had bro. I have a scoop everyday with breakfast and tastes fuckin amazing bro. Def I shake I will always keep in my arsenal

Big Al
11-18-09, 11:46 pm
Ya just had my post workout shake not long ago.
Gotta hit the bed,I'll try to update the workout tomorrow.

C.Coronato
11-19-09, 10:48 am
Ya just had my post workout shake not long ago.
Gotta hit the bed,I'll try to update the workout tomorrow.

Whats in a Big Al PWO shake?

G Diesel
11-19-09, 1:26 pm
Whats in a Big Al PWO shake?

I know this answer, I've asked him before...

Ultra Iso Whey Tropical Punch
EAA Nitro Fruit Punch
Bulk Dextrose

But we need the big man himself to give the exact quantities and if he adds any other little bells and whistles.

Peace, G

Big Al
11-19-09, 5:07 pm
G knows....
Ultra Iso Whey Tropical Punch (60grs)
EAA Nitro Fruit Punch (35grs)
Bulk Dextrose (50-60grs) This use to be cell pro befor it got cut on the chopping block.

The new pre workout drink...
Ultra Iso Whey Tropical Punch (40grs)
EAA Nitro Fruit Punch (35grs)
1 scoop wild berry shock .......WOW!!!!

Big Al
11-19-09, 5:14 pm
Back

Pullups

10
10
10

Barbell Row

225x10
315x10
405x10
405x10

Hammer Strength Row

4platesx12
5platesx12
6platesx10

Iso Cable Row

200x10
240x10
260x8

Rack Pulls

405x6
495x4
585x1
675x1
765x1

Drank my fuckin super great post workout shake and went home.

Big Al
11-19-09, 5:15 pm
PS.Dont try this at home.LOL