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    Thread: Big Al's Training

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    1. 01-11-07, 11:10 pm #1
      Big Al
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      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.
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    2. 01-11-07, 11:12 pm #2
      G Diesel
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      Quote Originally Posted by Big Al Check Out Post
      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
      Go Hard

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    3. 01-12-07, 12:20 am #3
      BigRick
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      not to shabby bigal..... nope not to bad at all...

      Doin Work Man........ keep it up
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    4. 01-12-07, 9:43 am #4
      Wasteland
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      *subscribes*
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    5. 01-12-07, 10:59 am #5
      Punisher
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      Big Al but up some enormous numbers, looking at this thread is definetly humbling, i got a lotta work to do
      "Per Aspera ad Astra"
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    6. 01-12-07, 11:14 am #6
      D-Bomb
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      Damn id like to see the monster behind the name!
      YOU CAN'T DO IT

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    7. 01-12-07, 11:44 am #7
      widdlewade44
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      Impressive Big Al, I'm looking forward to seeing your threads.

      Kevin
      widdlewade44
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    8. 01-15-07, 11:22 pm #8
      Big Al
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      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.
      POWER--PRIDE--DISCIPLINE--RESPECT
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      Off Season & Contest Prep-Coaching (we are very busy,if your not ready to be your best. No need to waste either one of our time)
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      The question is not how far. The question is, do you possess the constitution, the depth of faith, to go as far as is needed?

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    9. 01-15-07, 11:30 pm #9
      TheNaturalG
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      Quote Originally Posted by Big Al Check Out Post
      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.
      I'm like Icarus, you tell me I can't do it and I will still try, except I will do whatever it takes to find a way.

      "The only way to find the limits of the possible is by going beyond them to the impossible."

      http://forum.animalpak.com/showthread.php?t=372
      my journal^

      Galations 6:1-10
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    10. 01-15-07, 11:30 pm #10
      Big Al
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      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.
      POWER--PRIDE--DISCIPLINE--RESPECT
      Team Fortney
      Off Season & Contest Prep-Coaching (we are very busy,if your not ready to be your best. No need to waste either one of our time)
      bigalfortney@yahoo.com
      The question is not how far. The question is, do you possess the constitution, the depth of faith, to go as far as is needed?

      Follow me on Instagram@BigAlFortney

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    11. 01-15-07, 11:33 pm #11
      TheNaturalG
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      Quote Originally Posted by Big Al Check Out Post
      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.
      I'm like Icarus, you tell me I can't do it and I will still try, except I will do whatever it takes to find a way.

      "The only way to find the limits of the possible is by going beyond them to the impossible."

      http://forum.animalpak.com/showthread.php?t=372
      my journal^

      Galations 6:1-10
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    12. 01-16-07, 7:40 pm #12
      xb24
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      Wow those are impressive lifts for sure.
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    13. 01-17-07, 12:17 am #13
      Big Al
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      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.
      POWER--PRIDE--DISCIPLINE--RESPECT
      Team Fortney
      Off Season & Contest Prep-Coaching (we are very busy,if your not ready to be your best. No need to waste either one of our time)
      bigalfortney@yahoo.com
      The question is not how far. The question is, do you possess the constitution, the depth of faith, to go as far as is needed?

      Follow me on Instagram@BigAlFortney

      Animalpak.com | My Training | What Does Big Al Eat?
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    14. 01-28-07, 5:18 pm #14
      D-Bomb
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      damn it dude your doing damage in the gym!
      YOU CAN'T DO IT

      http://forum.animalpak.com/showthrea...62-Sex-machine
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    15. 01-28-07, 7:45 pm #15
      Lethal_Banana
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      Quote Originally Posted by D-Bomb Check Out Post
      damn it dude your doing damage in the gym!
      Yeah dude, that's some insane stuff!
      "Never take life too seriously. Nobody gets out alive anyway."

      The Training: http://forum.animalpak.com/showthread.php?t=11848
      The Life: http://forum.animalpak.com/showthrea...810#post271810
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    16. 01-28-07, 8:20 pm #16
      xb24
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      jeeze 635 deadlift, friggin hell your a monster man!
      go to your mirror. take a permanent marker. write "Each day is a new battle." think about that when you get up each morning and when you go to bed at night. you've got to think about how you looked a few years ago, how you FELT. then get on the damn treadmill and pick up some iron. win your battles.

      hcshrugger

      journey: http://forum.animalpak.com/showthread.php?t=1197
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    17. 01-28-07, 11:37 pm #17
      Big Al
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      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.
      POWER--PRIDE--DISCIPLINE--RESPECT
      Team Fortney
      Off Season & Contest Prep-Coaching (we are very busy,if your not ready to be your best. No need to waste either one of our time)
      bigalfortney@yahoo.com
      The question is not how far. The question is, do you possess the constitution, the depth of faith, to go as far as is needed?

      Follow me on Instagram@BigAlFortney

      Animalpak.com | My Training | What Does Big Al Eat?
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    18. 01-29-07, 12:38 pm #18
      D-Bomb
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      dude not maybe, you are going to hook those wheels up for us to view haha.
      YOU CAN'T DO IT

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    19. 01-31-07, 1:48 am #19
      Big Al
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      See if this works.
      http://img260.imageshack.us/img260/1...gpress1yi1.jpg
      http://img171.imageshack.us/img171/9272/alback2ol5.jpg
      POWER--PRIDE--DISCIPLINE--RESPECT
      Team Fortney
      Off Season & Contest Prep-Coaching (we are very busy,if your not ready to be your best. No need to waste either one of our time)
      bigalfortney@yahoo.com
      The question is not how far. The question is, do you possess the constitution, the depth of faith, to go as far as is needed?

      Follow me on Instagram@BigAlFortney

      Animalpak.com | My Training | What Does Big Al Eat?
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    20. 01-31-07, 1:57 am #20
      Big Al
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      http://img297.imageshack.us/img297/5295/alsquat3ct9.jpg

      squat
      POWER--PRIDE--DISCIPLINE--RESPECT
      Team Fortney
      Off Season & Contest Prep-Coaching (we are very busy,if your not ready to be your best. No need to waste either one of our time)
      bigalfortney@yahoo.com
      The question is not how far. The question is, do you possess the constitution, the depth of faith, to go as far as is needed?

      Follow me on Instagram@BigAlFortney

      Animalpak.com | My Training | What Does Big Al Eat?
      Reply With Quote Reply With Quote

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