Big Als traning 2015

  • BigAlDevlin

    Posts: 140

    Jan 14, 2015 3:01 PM GMT
    alright guys so i keep track of my workouts and only just realised i havnt put them on here so ill put up my last week of training and then keep it up to date. any questions and suggestions welcome
  • BigAlDevlin

    Posts: 140

    Jan 14, 2015 3:02 PM GMT
    hey guys so today im starting to write up my workouts here in the form of a training log. ill try do this every day I train if poss (normally 5-6 days each week), though I may miss the odd one I hope this log will show how my training progresses over the next year.
    so today was my first day back simce christmas and the flu. I felt good and rested and only coughed a little from the remenants if my illness.
    today I trained twice
    morning: chest
    20mins stretching
    warmup on flat bench press (60kg,100kg)
    working sets (flat bench)
    120kg (265lb)1rep paused
    130kg (290lb) 1rep paused
    150kg (330lb) 1rep paused
    120kg 5sets 5rep
    I felt very strong and explosive on these weights. I felt I may have been able to do between 165-170kg today for a 1 rep max... but as first day back and with my right pec tear not fully healed I felt it was safer dropping to 120kg for reps.
    I then did
    3 sets of 20rep on 100kg seated calf raises to finish the workout.
    5mins of stretching
    evening
    5 mins of stretching
    when I came back I did back I started with
    lat pull downs - sets of 7-9 reps. I finished on 7reps on 120kg for 3 sets.
    seated rows. cant remember what weight but did 3 sets of 10reps
    single arm deadlift with single arm upright rows (olympic bar) on 35kg 4 sets of 12rep
    a pathetic attempt at chins (I was so pumped) lol getting 2 sets of 2reps
    5mins of stretching
    the back workout was a nice way to stretch my body after chest. using the push pull principle.
    I will most likely take tomorrow off (I never train saturday) but will train again on sunday
  • BigAlDevlin

    Posts: 140

    Jan 14, 2015 3:03 PM GMT
    Leg Day

    So as always i stretched at the beginning of my workout for 20 mins. focussing on stretching my quads, calfs and hamstrings as today was leg day!

    To start for legs i want to build up my calfs and hamstrings, so that they are balance with my quads (which are proportionally much bigger) so as a result i started my leg with pre exhaustion on leg curl and calf raises.

    Calf raises
    50kg -50rep- 6 sets

    Leg Curl
    4- sets 40rep

    I then supersetted on the leg press a comboof calf raises and leg press. Not sure of the weight but i did

    Single Legged leg press
    10reps each leg
    supersetted with
    double legged leg press
    20reps
    supersetted with
    calf raises
    30reps

    I did the above three times.

    At last my main workout begins!

    HACK SQUAT

    120kg 3 sets 8reps (as slow as possible and as deep as possible)

    Single legged hack squat

    3sets of 3 rep 60kg - here is the last set



    Sissy squat 60kg

    3 sets of 14reps here is the last set




    Then i finished on outer and inner thigh work and finally another 10mins of stretching
  • BigAlDevlin

    Posts: 140

    Feb 24, 2015 7:47 PM GMT
    latest workout wAS chest i also filmed a vlog about it and will try to do this with the majority of my workouts

  • BigAlDevlin

    Posts: 140

    Feb 25, 2015 4:29 PM GMT
    Back


    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
  • BigAlDevlin

    Posts: 140

    Feb 26, 2015 6:30 PM GMT
    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


  • BigAlDevlin

    Posts: 140

    Mar 03, 2015 3:20 PM GMT
    so here is a compilation of what i trained last week

  • BigAlDevlin

    Posts: 140

    Mar 08, 2015 5:18 PM GMT
    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!)



  • BigAlDevlin

    Posts: 140

    Mar 11, 2015 1:08 PM GMT
    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.

  • BigAlDevlin

    Posts: 140

    Mar 11, 2015 1:09 PM GMT
    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

  • BigAlDevlin

    Posts: 140

    Mar 11, 2015 1:10 PM GMT
    Ok nice and simple today!

    Deadlift
    60kg 5reps
    110kg 3rep

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

  • BigAlDevlin

    Posts: 140

    Mar 11, 2015 1:10 PM GMT
    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

  • BigAlDevlin

    Posts: 140

    Mar 12, 2015 9:17 PM GMT
    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
  • MikemikeMike

    Posts: 6932

    Mar 13, 2015 4:43 PM GMT
    I hear crickets chirping due to the no responses to your thread, but in case you need advice, add in alot more cardio to your workouticon_idea.gificon_idea.gificon_idea.gificon_idea.gif
  • BigAlDevlin

    Posts: 140

    Mar 20, 2015 5:59 PM GMT
    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


  • BigAlDevlin

    Posts: 140

    Mar 20, 2015 6:01 PM GMT
    and here is just the squat footage from the above training session including the 200kg squat all comments welcome

  • BigAlDevlin

    Posts: 140

    Mar 20, 2015 6:03 PM GMT
    MikemikeMike saidI hear crickets chirping due to the no responses to your thread, but in case you need advice, add in alot more cardio to your workouticon_idea.gificon_idea.gificon_idea.gificon_idea.gif


    lol yea but i get allthe responses via private messages on here insteadso ill carry on. Cardio is not done in my heavy phase of training but i do itin both my light phase and medium phase.
  • BigAlDevlin

    Posts: 140

    Mar 28, 2015 3:20 PM GMT
  • BigAlDevlin

    Posts: 140

    Apr 08, 2015 8:52 PM GMT
    latest chest vlog

  • BigAlDevlin

    Posts: 140

    Apr 09, 2015 6:13 PM GMT
    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

  • BigAlDevlin

    Posts: 140

    Apr 15, 2015 7:01 PM GMT
    so just about managed 210kg on rhe squat - not fully condident on this attempt but hope to smash this and maybe even pause rep it in about 3 weeks