Big AL's Workouts 2015

[bigaldevlin]

Woop today was chest and i worked on a similar regine as last time. My previous workout for flat bench was on 135kg so i did that again but this time less sets but more reps

Flat bench
50kg 5reps
50kg 2rep
80kg 3rep
80kg 2rep
110kg 2rep
110kg 1rep

135kg 7reps

100kg 7reps
100kg 7reps
100kg 3reps


by the end of my third set i was very pumped and finished off by stretching on light weight pec deck

 

[bigaldevlin]

k guys so I have done a few workouts that ive forgotten to write up but my ladt one was legs.
stretching
squat
50kg 5rep
80kg 5rep
110kg 2rep
140kg 1rep
170kg 5rep
170kg 5rep
calf raises
leg extension

 

[bigaldevlin]

Ok so this was my first attempt in about a year at doing some deadlift.


I actually went into the gym with the idea of training shoulders but i had to improvise last minute as the gym was so busy. so back it was! I started off with my usual stretching and then


Lat pull downs
70kg 10reps
70kg 10reps
120kg 6reps


Deadlift
70kg1rep
70kg 1rep
120kg 1rep
120kg 1rep
140kg 1rep
140kg 1rep
160kg 1rep
160kg 1rep
170kg 1rep
180kg 1rep
190kg 1rep


so overall very pleased how my lower back took the heavier weights and how strong i was. 190KG was very easy no problem at all with a good amount of strength left to handle heavier weight. however i didnt want my ego to make me lift heavier so i went back to some more accessary movements


More lat pull downs


chins

 

[bigaldevlin]

so classic style workout for me
bench press
50kg 5rep
80kg 5rep
100kg 2rep
110kg 1rep
120kg 1rep
130kg 1 rep
140kg 1 rep
150kg 1 rep
120kg 10rep
120kg 7rep
calfs and abs

 

[bigaldevlin]

well it was a dimple workout today but one im paying for. I am aching so much now and just want to sleep lol
stretching
leg extension
squat
60kg 5rep
100kg 2rep
130kg 1rep
160kg 1rep
160kg 1rep
180kg1rep
140kg 5rep
140kg 2rep (knee hurt)
leg curl , leg extensions and calf raises

 

[bigaldevlin]

Bench press
50kg 5rep
50kg 5rep
80kg 5rep
110kg 2rep
110kg 1rep
130kg 1rep
140kg 1rep
150kg 1rep
Calves
Hamstrings

 

[bigaldevlin]

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 curl

 

[bigaldevlin]

Shoulders

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]

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]

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]

Ok nice and simple today!

Deadlift
60kg 5reps
110kg 3rep

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

 

[BrotherIron]

;o; mp as i say for some reson i just perform much better for reps rather than 1 rep maxs. i really dont get why? one of the reasons why im posting up here is hoping some guys might have answers? i find that if i can move a weight for 1 rep i can normally shift for 10reps - but once i hit a weight i struggle with i just cant shift it

Could be your form. Could be the fact that your nervous system isn't used to handling heavy weight. I'd suggest overload work and hitting singles, doubles, and triples in training.