Al's wannabebig 1.1

[Al19067]

2/5/09

Lower body. 70% of max. 1min rest between sets

Deadlift
6 sets of 8 reps at 235lb

Stepups
6 sets of 8 reps at 30lb each db

Pull through
6 sets of 8 reps at 90lb

Seated calf raise
6 sets of 8 reps at 65lb dbs

Sit ups
5 sets till fail

Today I felt wore out at the gym, I think it was prolly cause I onlly ate once b4 I came,
Wen I started this program 2 weeks ago I was at 5 foot 3 at 200lbs, I weighted my self today and I weight 192lbs

[ZenMonkey]

Good to see you in here. Good luck with your goals!

[Al19067]

Good to see you in here. Good luck with your goals!

Thanks for all ur help

[Al19067]

2/6/09 70% of max 1 min rest

Upper body

Pullups
6 sets 6 reps

Bb row
6 sets of 8 reps at 155lb

Ring push ups
5 sets 20 rp 15rp 12rp 12rp 10rp

Scaption
6 sets of 8 reps with 20lbs db

Skull crushers
6 sets of 8 reps with 90lbs

Leg lifts
6 sets till fail

Pretty good day I felt wore out at the end, but overall good workout

[Al19067]

2/9/09 lower body

Squat
6 sets of 8 with 225lb

Lunges
5 sets of 8 with 30lb dbs

Goodmornings
6 sets of 8 with 115lbs

Calf raises
6 sets of 8 with 25lbs db

Abs

Wood chops
5 sets of 12

Planks
5 sets till fail


Felt weak today, I started taking creatine on friday and thought it would help me monday an it seems like it made me weak

[Al19067]

2/10/09

Upper body 70% of max
Straight arm pulldown
6 sets of 8 at 130lbs

Flatbench
6 sets of 8 at 185lbs

Military press
6 sets of 8 with 105lbs

Dips
6 sets of 8 bw

Bb curls
6 sets of 8 with 70lbs


Abs

Rope crunch
6 sets of 8

Today felt great, felt like I had a great workout

[ZenMonkey]

Nice squatting and pressing man! 6x8 @ 225 is no joke. good job

[Al19067]

Nice squatting and pressing man! 6x8 @ 225 is no joke. good job

Thanks a lot man, this is wat I need someone to be here with me, thanks again

[Al19067]

i had to skipp gym today bc my work called me for over time, im upset i hope it wont hurt

[Al19067]

Friday 2/13/09 rest 1min

Upper body 70% of max

Pullups
5sets of 6 reps

Bb row
5 sets of 8 reps at 155lb

Flat bench
135lb till failure

1sets 30 reps
Set 2 15 reps
Set 3 12 reps
Set 4 12
Set 5 10

Scaption
5 sets of 8 at 20lb db

Shull crusher
5 sets of 8 at 80lbs

Aww man today was great, I decied to flat bech light instead of pushups I did 30 reps straight with 135lbs it beat the shiy out of me, can't wait to feel it 2morrow

[Al19067]

2/16/09 75% of max rest 2min

Squat
4 sets. 12/12/12/8 with 225lb

Lunges
3 sets 12/10/9 30lb db

Goodmorning
3 sets of 12/10/8

Calve raise
4 sets of 12 with 30lb

Woodchops
3 sets of 12reps with 50lb

Planks
3 sets till fail

Today was a struggle, I did the first 3 sets of 12 fine then on thr 4th set my back started to cramp so I had to take a little more rest then usual, next week I will warm up more

[ELmx479]

Damn dude! 44 reps total with 225 with only 2min rest between sets. You got some serious squat power. Keep up the good work.

[Al19067]

Damn dude! 44 reps total with 225 with only 2min rest between sets. You got some serious squat power. Keep up the good work.

Hey thanks a lot man really thanks

[Al19067]

2.17.09

upperbody 75% of max rest 2min

straight arm pulldown
4 sets of 12 at 150lb

flat bench
4 sets of 12/12/10/8 at 195lbs

seated military press
4 sets of 10 at 115lbs

dips
4 sets of 10 bw

bb preacher curl
4 sets of 12/12/10/8 at 70lbs

situps
3 sets of 10

[ZenMonkey]

Nice WO man! Are you training for anything particular?

[Al19067]

Nice WO man! Are you training for anything particular?

no im just tryn to lose the fat i put on, i gained about 20lbs in a year, i actually cut my caloires down to about 2000 and my protein to 210, i weight 195 now tryn to get down to 175, thanks alot man, ur progresson well again i see

[Coke]

Good luck with cutting up...really putting in hard work with the efforts right off top.

[Al19067]

thanks a lot man, I'm tryn my hardes, lost 5 pounds in 4 weeks, wish it was more but I will take it

[ZenMonkey]

A little over a lb a week is perfect. That way youll keep on as much muscle as possible.

[Al19067]

A little over a lb a week is perfect. That way youll keep on as much muscle as possible.

yea thats wat i was thinkn, i just hope i reach my goal

[Al19067]

thrusday 2.19.09

deadlifts
4 reps x12x12x10x10 with 235lbs

leg extensions
4x12 with 125lbs

leg curls
4x12 with 100lbs

calf raise
4x12 with 60lb

situps
4x15

today my back cramped up again wen i was doing deadlifs, i think im just gonna do my lower legs with a 5 rep scheme

[Al19067]

friday 2.20.09 75% of max 2min rest

upper body

pullups
5 sets 8,7,6,6,6

bb row
4 sets of 12 at 155lbs

pushups with weighted vest 40lb
4 sets 25/15/15/10

scaption
4 sets of 12 at 22lbs

skullcrusher
4 sets of 12 at 80lbs

leg raises
4 sets of 12

today wasnt good again, i warmed up on treadmill and in middle of pull ups my back started cramping up, not as bad but it cramped, i hope there is nothing wrong with me, but overall i guess it was a good workout, i felt my muscles burning

[Al19067]

2.23.09 monday

I decided to do smith machine for squats today bc of my back injury

Smith machine squat

2sets at 225lb for 5
1 sets at 275 for 5
1set at 315 for 5

Lunge
45lb db for 5reps each leg for 4 sets

Leg curl (single leg)
4 sets of 10 with 50lb

Calf raise
4 sets of 12 reps with 60lbs

Ended workout with treadmill about 25mins

[Coke]

Sessions are looking very nice dude.

[Al19067]

Sessions are looking very nice dude.

Thanks a lot man, ill be back to normal next week/do u have a journal?

[Al19067]

Tuesday 2.24.09 75% of max 2min rest

Upper body
Straight arm pulldowns
4 sets of 12 at 140lbs

Flat bench
4 sets of 12 at 195lbs

Seated military press
4 sets of 10 at 115lbs

Dips
4 sets of 10,8,7,7

Preacher curl
4 sets of 12 at 75lbs

Situps
4 sets of 15.15.12.12

Treadmill for 25min bike for 10min

[Al19067]

2.27.09

upper body 75% of max 2min rest

pullups super set with lat pull

4 sets of 8/10 at 140lbs 7/10, 7/10, 5/10

cable pull
4 sets of 12 at 160lbs

incline db press
4 sets of 12 at 65lbs db

scaption
4 sets of 10 with 22 1/2 lbs

skull crushers super set with db curls
4 sets of 12 at 80lbs super set with 30lb db for 8

today was a good work out felt a good pump

[Al19067]

Monday march 2

Squat
5x5 at 225lbs light on lback

Lunge
4x5 at 55lbs

Single leg curl
3 x 10 at 50lbs

Standing clave raise
4 x10 at 80lbs

Rope crunch
4 x 10 at 130lbs

[Al19067]

Tuesday march 3 upperbody

Straight arm pulldown
4 sets of 8 reps at 150lbs

Flat bench
5sets of 5 reps at 215lbs

Seated military press
5 sets of 5 reps at 135lbs

Dips
4 sets of 5 reps at bw+25lbs

Bb curls
4 sets of 8 reps at 90lbs

Db side crunch
4 sets of 10 reps at 40lbs db

Todaqy was good, bench ande military press seem light, I had lots of energy today, can't wait till next workout, startn to see big difference in body

[ZenMonkey]

Good WO man! Real strong looking.

Im glad to see the cut is coming along nicely. Its always motivating to SEE a difference.

[Al19067]

Good WO man! Real strong looking.

Im glad to see the cut is coming along nicely. Its always motivating to SEE a difference.

Thanks a lot man, your workout are great I'm treyn to gewt my pullups like urs but itbwill take me 4ever to do that prolly never

[Al19067]

Thrusday march 5

Deadlift
5x5 at 245lbs (light)

Reverse lunge
5x4 at 55lbs db

Single leg curl
3x10 at 50lbs

Standing calve raise
4 x10 at 25lbs

Incline crunch
4 x fail 15,15,12,12

[Al19067]

Friday march 6

Pullups
5 sets at 7,7,6,6,5

Barbell row
5 sets 6 reps at 185lbs (easy)

Incline db press
3 sets of 10 at 70lbs (easy)

Db shoulder press
3 sets of 10 at 55lbs

Tri pushdown rope
4 sets of 10 at 100lbs

[Al19067]

Monday march 10th

Squats
5 sets of 5 reps at 245lbs

Db lunge
4 sets of 5 reps at 65lbs db

Single leg curl
3 sets of 8 reps at 60lbs

Standing calve raise
4 sets of 10 at 20lbs db

Today felt good, squats are gettn back up again, I will be adding more weight next week

[RonnyB]

Looking good Al, the strength is coming. What are you current 1RMs?

[ZenMonkey]

Looking good Al, squats look good too. 245 for 5x5 is no joke, great work

[Al19067]

Looking good Al, the strength is coming. What are you current 1RMs?

thanks Ronny, im not very sure what my 1 rm is, im gonna test them next month

[Al19067]

Looking good Al, squats look good too. 245 for 5x5 is no joke, great work

Thanks Zen, thanks for the advice u been giving me

[Al19067]

Tuesday march 10th

straight arm pulldown
4 sets of 8 at 180lbs strick

bench
5 sets of 5 reps at 220lbs

seated military press
5 sets of 6 reps at 140lbs

dips
4 sets of 6 reps at +25lbs

bb curl
4 sets of 8 at 85lbs

today was great i felt really strong

[Al19067]

Thrusday march 12 lowerbody

Deadlifts
5 sets of 5 reps at 265lbs +10 from last week

Reverse lunge
5 sets of 5 reps at 55lbs +5 from last week

Seated leg curl
4 sets of 10 at 125lbs

Standing calf raise
4 sets of 10 at 120lbs

Situps
3 sets 12,12,12,12

[RonnyB]

Thrusday march 12 lowerbody

Deadlifts
5 sets of 5 reps at 265lbs +10 from last week

Reverse lunge
5 sets of 5 reps at 55lbs +5 from last week

Seated leg curl
4 sets of 10 at 125lbs

Standing calf raise
4 sets of 10 at 120lbs

Situps
3 sets 12,12,12,12

How did 265 x 5 x5 feel on your squats? i just did that 2 weeks ago or so, the last set felt like 405, i'm set to take out 300 x 3 x3 today, should be interesting, Good lifts, good to see the progress, the reason i asked about the 1rm's is because it appears we're pretty close on each lifts.

[Al19067]

How did 265 x 5 x5 feel on your squats? i just did that 2 weeks ago or so, the last set felt like 405, i'm set to take out 300 x 3 x3 today, should be interesting, Good lifts, good to see the progress, the reason i asked about the 1rm's is because it appears we're pretty close on each lifts.

Thanks Ronny, to be honest with you the 265lb felt really light even on thwe last set and I'm only taking 2min rest between, Good luck on ur 300 today, ill be checking ur journal to see how u did

[Al19067]

Friday march 13th upper body
WHAT A GREAT WORKOUT

pullups
5 sets of 8,8,7,7,6,5 reps

BB Row
5 sets of 5 reps at 195lbs

Incline db press
4 sets of 10 at 75lbs last set did 80lbs for 10 felt really great

seated shoulder press
3 sets of 8,8,7 at 60lb was beat from bech

skull crushers
4 sets of 10 at 90lbs

leg lifts
3 sets of 10 reps

Today was great, i had a really really great pump and i fely very strong, Really happy with WO

[kajeaun]

Solid Routine. How do you like wbb 1.1?

[Al19067]

Solid Routine. How do you like wbb 1.1?

thanks, its working out great, i customized it a little to fit me but overall its good

[Al19067]

Monday march 16 Lower body

Squat
5 sets of 5 reps at 275lbs

Lunge
4 sets of 5 reps at 55lbs

Single leg curl
4 sets of 6 reps at 70lbs

Standing calf raise
3 sets of 12 reps at 20lbs db

[RonnyB]

good weight, the squats are getting up there, how did 275x5x5 feel?

[ZenMonkey]

Your numbers are unstoppable man! Awesome pullups and squats

[Al19067]

Your numbers are unstoppable man! Awesome pullups and squats
thanks zen, i caan never touch ur pullups tho lol, i had to rush thro yesterday wo i only rest 1min 30 sec between sets

[Al19067]

good weight, the squats are getting up there, how did 275x5x5 feel?

they felt good im gonna satick with them for a week more

[Al19067]

tyuesday march 17th

upper

straight arm pull down
4 sets of 8 at 140lbs

bench
5 sets of 5 at 220lbs

military press
5 sets of 6 first set at 185lbs got it for 2, then the rest at 140lbs

dips
4 sets of 6 at +25lbs

alternate curl
4 sets of 8 reps at 45lbs bs

[ZenMonkey]

Nice pressing man!

Re: Front Squats
What is your entire routine?

[Al19067]

Nice pressing man!

Re: Front Squats
What is your entire routine?

mon
squat 5x5
lunge 4x5
leg curl 4x6
calve raise 3 x10

tue
straight arm 4x8
bench 5x5
military 5x5
dips 4x6
curls 4x8

thru
dl 5x5
reverse lunge 5x5
pull through 4x8
calve raise 3x10

friday
pull ups 5xfail
bb row 5x5
incline press 3x8-10
db shoulder press 3x8-10
skulls 4x8-10

[ZenMonkey]

Id ditch the lunges on thursday and do frontsquats if you want.

Id also think about doing a RDL or GM instead of Leg curl.

[Al19067]

[QUOTE=ZenMonkey;2107514]Id ditch the lunges on thursday and do frontsquats if you want.

Id also think about doing a RDL or GM instead of Leg curl.[/QUOTE
how many reps and set, for front squats and rdl?

[ZenMonkey]

mon
squat 5x5
lunge 4x5
RDL 5x5
calve raise 3 x10

tue
straight arm 4x8
bench 5x5
military 5x5
dips 4x6
curls 4x8

thru
dl 5x5
Front Squat 5x5 or 4x8
pull through 4x8
calve raise 3x10

friday
pull ups 5xfail
bb row 5x5
incline press 3x8-10
db shoulder press 3x8-10
skulls 4x8-10

If you are cutting then 5x5... if bulking you can you 4x8 or 5x5.

[Al19067]

If you are cutting then 5x5... if bulking you can you 4x8 or 5x5.

Thanks zen

[Al19067]

Thrusday march 19th lower body

Deadlift (new max)
4 sets of 5 at 275lbs 1 set of 1 rep at 385lbs 1 set of 1 rep at 400lbs

Front squat
5x5 135lbs,140lbs,150lbs,165lbs,185lbs just seeing where I'm at, never done these

Pull through
4 sets of 8 at 100lbs

Caqlf raise
3 sets of 10 at 130lbs

[RonnyB]

Thrusday march 19th lower body

Deadlift (new max)
4 sets of 5 at 275lbs 1 set of 1 rep at 385lbs 1 set of 1 rep at 400lbs

Front squat
5x5 135lbs,140lbs,150lbs,165lbs,185lbs just seeing where I'm at, never done these

Pull through
4 sets of 8 at 100lbs

Caqlf raise
3 sets of 10 at 130lbs

GREAT pulls al, is that an all-time PR? what were you pulling when you stopped working out??

[Al19067]

GREAT pulls al, is that an all-time PR? what were you pulling when you stopped working out??

Thanks ron, yea that's my all time pr I try 400 2months ago with straps and got it once but I did it today without straps, and today was the first time I ever did front squats, I really just started deadlifting about 3 months ago I never Dl b4, but neway thanks ron

[RonnyB]

Thanks ron, yea that's my all time pr I try 400 2months ago with straps and got it once but I did it today without straps, and today was the first time I ever did front squats, I really just started deadlifting about 3 months ago I never Dl b4, but neway thanks ron

Yeah i'm somewhat new to DL's too, i did it for 8 months or so ( i was only power lifting for 8 months, 2 years ago before i got injured) I've never done a front squat yet, i'm not completely comfortable with regular squat form yet haha.

[Al19067]

Friday march 20th

Upper body

Pullups
5 sets of 10,8,7,6,6

Lat pulldowns
5 sets of 5 reps at 205lbs

Incline bb press
3sets of 5 at 185lbs then 5 reps of 205 then 5reps of 225lbs

Military press db
3 sets of 5 reps at 70 lbs

Skull crushers
4 sets of 8 at 105lbs

[Al19067]

Monday march 23rd. Lower body

Squats
5 sets at 275x3 for 5 then 315x6 then 365 for 1rep+coulda got more

Lunges
4 sets of 5reps at 65lbs db

RDL
3 sets of 6 reps at 205lbs

Smith machine calf raise
3 sets of 8 at 275lbs

Todays WO felt really great, I wish I would of try to get more on squats

[RonnyB]

Nice squat bud, you've been working with pretty damn light weights, 365 out of nowhere! keep it up.

[Al19067]

Nice squat bud, you've been working with pretty damn light weights, 365 out of nowhere! keep it up.

Lol thanks ronny

[ZenMonkey]

Nice RDLs after the squats man. Those tear my legs up! Front squats look strong too, did they feel much different than back squats for you?

[Al19067]

Nice RDLs after the squats man. Those tear my legs up! Front squats look strong too, did they feel much different than back squats for you?

Thanks zen, yea the front squats felt really different, they also got my shoulders sore lol

[Al19067]

March 24th upper body

Bench
2 sets at 205 for 5, 1 set of 225lbs for 2, 1 set of 245 for 1, then 275 for 1, last set was 225 for 5

Lat pulldown
4 sets of 8reps at 180lbs 1min30sec between sets

Military press
5 sets of 5 reps at 145lbs

Dips
4 sets of 6 reps at bw+25lbs

Alternate curls
4 sets of 8 reps at 45lbs db

[Al19067]

thursday march 26

LOWER BODY

deadlift
5 sets 185x5, 225x5,275x5,315x3,365x1,405x1,425x1(NEW PR 425lbs)

front squat
4 sets of 5 reps at 185x5, 185x5,185x5,205x5

pullthrough
3 sets of 8 reps at 100lbs

sitting calf machine
4 sets of 8 at 90lbs

[Al19067]

Friday match 27th

Pullups
4 sets of 10,8,7,6

Barbell row
4 sets of 5 at 195lbs

Incline db press
3 sets of 10 at 80lbs db

Seated db press
3 sets of 5reps at 75lbs db

Pushdowns
3 sets of 10 at 180lbs

[ZenMonkey]

Awesome PR Al! Front Squats are solid too. Great work

[Al19067]

Monday march 30th

Upper
1:30sec rest between sets
Deadlift
5 sets of 5 reps at 285lbs

Barbell row
3 sets for 8 reps at 160lbs

Hammer row
3 sets of 10 reps at 170lbs

Bench
5 sets of 5 reps at 225lbs

Incline db
3 sets of 8 reps at 80lb each

Incline flys
3 sets of 10 reps at 25lbs

Incline sit ups
3 sets of 12

[RonnyB]

Where you been dude?