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Big AL's Workouts 2015
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Default Big AL's Workouts 2015 - 02-25-2015, 03:00 PM

Alright guys so i like to not only write up my workouts but i also tend to film vlogs also to accompany them. I hope you like this multimedia approach and please feel free to give any comments or advice/question etc. Just looking to get bigger (not as fussed about getting ripped) and this year my main target is to remain injury free whilst making good progress at the same time

current pbs are

Bench press :180kg (396lb) 2reps
squat 220kg(484lb) 1rep, 180kg 10reps
deadlift 220kg 1rep, 200kg 10rep
shrugs : 380kg(836lb) 20rep
Seateds shoulder press: 160kg (352lb) 1rep, 130kg (286lb) 4rep
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Default 02-25-2015, 03:02 PM




Bench press
50kg 5rep
50kg 5rep
80kg 5rep
110kg 2rep
110kg 1rep
130kg 1rep
140kg 1rep
150kg 1rep
Calves
Hamstrings
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Default 02-25-2015, 03:06 PM




Really went at it today with loads of intensity and range of exercises. Felt so pumped was great and pre exhaustion was a great way of preceeding the deadlift

Stretching
Leg extension
Hamstring curl
Calf raises
Lat pull downs
60kg 6sets 6reps
60kg 5rep 2sets
90kg 5rep
110kg 3rep
140kg 1rep
150kg 1rep
160kg 1rep
170kg 1rep
Lat pull downs
110kg 3sets 12rep
110kg 3 sets 9rep
Calves (raises and leg press)
Hamstring curls
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Default 02-26-2015, 01:30 PM

Today was shouders

stretching
boxing

seated shoulder press

70kg - 5reps
110kg - 5rep

130kg - 1reps
140kg - 1reps
100kg- 5reps -5sets

Side lateral Raises
8kg - 10reps
10kg - 10reps
12kg- 10 reps
14kg - 8reps

Rear pec deck

55kg - 5sets - 8reps

calf Raises

55kg-50reps-3sets
55kg-100reps

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Default 02-27-2015, 09:47 AM

Good stuff BigAl! Keep it up!
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Default 03-03-2015, 10:14 AM

Quote:
Originally Posted by RickB View Post
Good stuff BigAl! Keep it up!

Cheers rick will do my best
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Default 03-03-2015, 10:19 AM

so here is a compilation of what i trained last week - today is legs will have a video ready i hope in a day or two

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Default 03-08-2015, 12:16 PM

Alright guys so i thought id end the week with a decent bit of deadlift ... i didnt do much but i did go heavy here is a summary of my workout with warmup included (and i managed 180kg deadlift for 5 reps!)

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Default 03-11-2015, 08:05 AM

Cool so today I had an awesome squat workout based on one of my dad's workouts. Here it is
Stretching
Squat
60kg 1 rep 3sets
100kg 1rep 3sets
140kg 1rep 2sets
150kg 1rep
150kg 2rep
150kg 3rep
150kg 4rep
150kg 5rep
To finish off
160kg 2rep
170kg 1rep
Calf raises
66kg 3sets 100reps
So a total number of 15reps on 150kg and 300reps on calf's.

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Default 03-11-2015, 08:06 AM

Bench press
50kg 10reps 2sets
80kg 5rep 2sets
100kg 2rep 2sets
110kg 1rep
125kg 4rep 3sets
125kg 3rep 3sets
125kg 2rep 3sets
125kg 1rep 3sets
Tricep press
50kg 12reps 3sets
Cable push downs
15reps 3sets
Calves
80kg 20rep 3sets

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Default 03-11-2015, 08:07 AM

Ok nice and simple today!

Deadlift
60kg 5reps
110kg 3rep

140kg 2rep
160kg 3rep
180kg 5rep

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Default 03-11-2015, 08:08 AM

Alright guys so must admit I feel obsessed with training back at the moment. Deadlift the other day, lat pull downs yesterday and no shrugs and rear debts today... lol its like I want to grow wings
So today my main focus was shrugs. It's been a while since I've done them heavy but they re a lift I've always been strong at
Calf raises
Shrugs
60kg 10reps
100kg 10reps
150kg 10reps
190kg 10reps
230kg 10reps
280kg 10reps
310kg 11reps
So I did not go as heavy as it hoped but still not too bad. I then finished off with rear pec deck flyes
Rear pec deck flyes
Calf raises

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Default 03-12-2015, 04:19 PM

So thinking of training chest tomorrow. not sure exactly what kind of routineto do otherthan that i dont want it too intense as my pec injury got tight after the last workout on chest so was thinking of playing around on 100kg(220lb) for fun but stillwant it to be a usefulsession.

Anyone got any ideas? the most reps ive done on 100kg in a set is 24. so its a pretty light weight for me and my current pb is about 155kg -but 180kg is my pb -dont know if that helps with working out a routine
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Default 03-19-2015, 08:56 AM

so i tried getting 200kg in my last squat workout and here is how itwent!

[ame]www.youtube.com/watch?v=LSkDd4HVZAk[/ame]
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Default 03-20-2015, 12:54 PM

ok guys so went and did legs instead

My latest vlog on how my leg workout went this week including how i achieved my 200kg squat with full write up and training footage

[ame]www.youtube.com/watch?v=oEVkoEu2Nzg[/ame]
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Default 03-23-2015, 03:02 PM

Well it was long overdue a chest workout and i went in having no ide what i wanted to do but left with an awesome pump

[ame]www.youtube.com/watch?v=SsKwOXAyJbQ[/ame]
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Default 04-08-2015, 03:51 PM

Well my latest chest workout - ive been off ill for about two weeks with the flu lol just started to feel human again though i sweated bucket loads over the day - damn fever - this was just before my flu

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Default 04-09-2015, 01:12 PM

its only 5kg on top of my most recent pb on squat but got 205kg on my squat! (451lb) so well happy with what was actually quite an easy lift here is my talk throught the workout


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Default 04-10-2015, 08:11 AM

Great stuff Big Al!


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