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Default 02-19-2014, 12:32 PM

So today a real nice workout at narnas boxing gym - so watch out for this vid at www.youtube.com/houseofdevlin as i had this one filmed

So started off with biceps

BICEP CURLS
60KG 16REP
80KG 8REP
100KG 3REP

DUMBELL CURLS
20KG AS MANY REPS AS POSS SUPERSETTED WITH
HAMMER CURLS

OVERHEAD TRICEP PRESS

HEAVY BICEP DUMBELL CURLS 35KG

CLOSE GRIP TRICEP PRESS ON BENCH PRESS
60KG 10REP
80KG 10REP
100KG 8REP

BOXING - FILMED THIS ALSO - RELEASED SOON!!

GINGERPOWER!!!
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Default 02-19-2014, 12:32 PM

So today i did chest - Lol oh and some abs and lower back as well my back is healing well and im happy with what i shifted so here it is!

BENCH
60KG
100KG
140KG

160KG 1REP
160KG 2 REP*
140KG 5REP
120KG 8REP
100KG 8REP

Walk on treadmill

TOTAL ABDOMONAL
PRONE HYPER EXTENSIONS (now introducing weights up tp 15kg)
CRUNCHES
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Default 02-19-2014, 12:32 PM

So happy valentines day! And now better way to start then with back and biceps.

As you know im currently healing from a lower back injury so cant deadlift but i still had a super back workput here it is

Prone hyperextensions

Chins
6rep
5rep
4rep

Chins with peakers superset
3rep************* 8rep******** 2set

Low row (full stacks 4 sets 10rep)

Lat pull down machine (3/4 stack 4 set 10rep)

Upper back row (full stack 4set 10rep)

Dumbell curls
28kg(each dumbell) 8rep
32kg 6rep
34kg 6rep

More peakers till pump was too much!!
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Default 02-19-2014, 12:33 PM

so todayan awesome mix and classic style workout. Chest and triceps and then a wee bit of biceps at the end.

CHEST
BENCH PRESS
50KG
90KG
120KG 10REP
120KG 10REP
120KG 8REP
140KG 1REP
140KG 1 REP
140KG 1REP

TRICEP PUSH DOWNS ON ROPE AND OVERHEAD PULLS
SINGLE ARM SUPER SETETS OF 10REP

BICEP CABLE CURLS
25KG SETS OF 10 EACH ARM

And that was it very simple but my arms especially feltlike they were going to explode -sometimes simple is best!


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Default 02-19-2014, 12:34 PM

so another basic leg day. avoiding squat whilst my back heals but still achieving never the less.


PRONE HYPEREXTENSIONS

ROMAN CHAIR CRUNCHES

LEG EXTENSIONS
4 SETS 10REP

LEG CURL
SETS OF 20REP

CALF RAISES
SETS OF 20REP

HACK SQUAT
70KG 6REP 3 SET
100KG 6REP 3 SET
140KG 6REP 2 SET

LEG EXTENSIONS
SINGLE LEGGED WITH FLUSHING

LEG CURL
2 SETS 20REP
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Default 02-19-2014, 12:34 PM

So as always started with
PRONE HYPERS - GIANT SET
10REP NO WEIGHT
10REP 25KG
10REP 15KG
10REP NO WEIGHT

ROMAN CHAIR CRUNCHES
20REP

TOTAL ABDOMINAL
FULL STACK 20REP

and then the real workout began with

LAT PULL DOWNS
65kg 8rep
85kg 8rep
105kg 8rep
127kg 5rep

LAT MACHINES

DUMBELL CURLS
32KG(EACH ARM) 6REP (TOTAL)
32KG 6REP
32KG 6REP
16KG 10REP

GOOD MORNINGS
60KG 10REP
60KG 10REP
60KG 10REP

So pleased with that one. It aont the same without deadlift but my back feels like its healing quickly. Should be squating again in a month and deadlifting in about 2 months tops
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Default 02-19-2014, 12:34 PM

A great workout today. loved it simple old fashioned but a brilliant pump and feel afterwards.

PRONE HYPERS

CRUNCHES

BENCH PRESS
warmup
60kg
100kg
140kg
160kg

working sets
140kg 5rep
140kg 5rep
140kg 5rep
140kg 3rep
140kg 3rep

DIPS - did these cause i recently found out arnold and frankcolumbo did loads and those two had great chests! - must be something to old fashioned workouts
3 sets 8rep
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Default 02-20-2014, 11:16 AM

So today was down narnas gym and filmed this one - will be brill to waych so dont miss out!

Shrugs
70kg 6rep
120kg 6rep
170kg 6rep
220kg 1rep
270kg 1rep
320kg 8rep
370kg (just lift) 1rep pb
400kg (880lb) fail lol though very close!!
320kg (704lb) 20rep
320kg 22rep

Seated press
60kg 3-4rep
100kg 1rep
120kg 1rep
130kg(286lb) 1rep
60kg 16rep

Front cable raises

Shrugs (on calf raise machine)
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Default 02-22-2014, 07:34 AM

So not really liking legs at the mo as im really missing squats. But mixing things around to keep things fresh

PRONE HYPERS
.CRUNCHES
ROMAN CHAIR SIT UPS

LEG EXTENSIONS 20REP SUPERSET WITH
LEG CURL 20REP
WITH
CALF RAISES 20REP
WITH
LEG PRESS 10REP
for 4 supersets

ROTARY CALF

And that was it not much but it keeps things ticking till i squat again
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Default 02-22-2014, 01:33 PM

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Default 02-22-2014, 01:34 PM

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Default 02-24-2014, 05:50 AM

Great vids BigAl!!! Looking strong!


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








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Default 02-24-2014, 03:52 PM

Here is my arms workout from last week

[ame="http://www.youtube.com/watch?v=DBjqFOOFbpc"]Big Al's! Big Workout! Bicep & Triceps! - YouTube[/ame]
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Default 02-24-2014, 04:08 PM

So alright guys i was trying something new today with my biceps routine following that magnus samuellson clip i put up a few days ago. here it is for easy reference

[ame="http://www.youtube.com/watch?v=FPx5XMd4fMY"]Worlds strongest arms - YouTube[/ame]

so watching this i noticed he pauses the lift at the top whilst at max contraction. Then as aresult the work is on the way down, a true negative, rather than the way up where he swings it.

As a result in my workout today i did the same - though on a light weight compared to him!!

Biceps:
60kg 4rep negatives
60kg 4rep negatives
60kg 4rep negatives
60kg 4rep negatives
60kg 4rep negatives
80kg 2rep negatives
80kg 2rep negatives
40kg 8rep negatives
40kg 8rep negatives

Power cleans (for forearms)
60kg 10rep
60kg 10rep

And that was it! Just loads of sets on heavy reps. My arms were so pumped!
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Default 02-25-2014, 10:33 AM

Happy after todays workout - its been a while but i finally feel im starting to make some progress on my bench during this medium phase... about 1 month to go before i start bulking and going heavy - so im starting to introduce heavier weights.

Todays workout was

Prone hypers
Crunches

BENCH PRESS

Warmup
60kg (132lb)
100kg (220lb)
140kg (308lb)
150kg (330lb)
160kg (352lb)

WORKING SETS
130kg( 286lb) 10rep
130kg 8 rep
130kg 8rep

And that was it. Im keeping bench real simple at the moment. Its now all coming together and i changed my grip a lil bit also. Normally i keep my hands approxiamately shoulder width apart but took each of them out about an inch wider. I did this as im feeling broader in stature and my standard grip is no longer wide enough. And the proof was in the lifts - they felt so much more comfortable. Ive done this before on squat where i had to start taking a wider stance as my legs grew - it amazing what an inch or two can do
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Default 02-26-2014, 09:49 AM

So great pump today off a basic old school workout

Lat pull downs
8 sets 8rep behind the head

Bicep curls*
40kg 4 rep 6 sets (negatives)

Supersetted with hammer curls

Power cleans
40kg 3 sets 8 rep
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Default 02-27-2014, 09:54 AM

Good stuff keep it up


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 02-27-2014, 01:04 PM

Quote:
Originally Posted by RoaringMad Mac View Post
Good stuff keep it up
Thanks a lot mate!!

So another leg day but still walking away from the gym not feeling too satisfied. Cant wait to squat again when my back is fully healed. Still none the less something is better than nothing -

PRONE HYPERS
CRUNCHES
LEG EXTENSIONS SETS OF 10REP
LEG CURL - SETS OF 30REP
LEG PRESS SETS OF 10REP
CALF RAISES 20REP
ROTARY CALF 20REP
MORE ABS
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Default 02-27-2014, 01:36 PM

YEP SOMETHING IS BETTER THAN NOTHING. IT WILL COME JUST KEEP AT IT.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 02-28-2014, 07:45 AM

Quote:
Originally Posted by RoaringMad Mac View Post
YEP SOMETHING IS BETTER THAN NOTHING. IT WILL COME JUST KEEP AT IT.
deffo!! Never give up never surreneder

really happy actually cause back is healing much quicker than i expected from my previous experiences with this injury. Actually pulled 140kg(308lb) deadlift with no warmup today. Just decided to play around on it as my dad was deadlifting on that today. Felt really good and really easy as well so will prob train deadlift and squat again in about 2 weeks!

Heres my latest training vlog from my last 2 weeks of training

[ame="http://www.youtube.com/watch?v=WtU8oXNEy_0"]Big Al's! Big Week! Week 7 & 8 - YouTube[/ame]
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