Big Al's Training

[Big Al]

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]

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]

not to shabby bigal..... nope not to bad at all...

Doin Work Man........ keep it up

[Wasteland]

*subscribes*

[Punisher]

Big Al but up some enormous numbers, looking at this thread is definetly humbling, i got a lotta work to do

[D-Bomb]

Damn id like to see the monster behind the name!

[widdlewade44]

Impressive Big Al, I'm looking forward to seeing your threads.

Kevin
widdlewade44

[Big Al]

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]

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]

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]

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]

Wow those are impressive lifts for sure.

[Big Al]

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]

damn it dude your doing damage in the gym!

[Lethal_Banana]

damn it dude your doing damage in the gym!

Yeah dude, that's some insane stuff!

[xb24]

jeeze 635 deadlift, friggin hell your a monster man!

[Big Al]

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]

dude not maybe, you are going to hook those wheels up for us to view haha.

[Big Al]

See if this works.
http://img260.imageshack.us/img260/1...gpress1yi1.jpg
http://img171.imageshack.us/img171/9272/alback2ol5.jpg

[Big Al]

http://img297.imageshack.us/img297/5295/alsquat3ct9.jpg

squat