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Thread: Al's wannabebig 1.1

  1. #1
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    5th week of wannabebig 1.1

    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
    Last edited by Al19067; 02-17-2009 at 05:23 AM.

  2. #2
    SchModerator ZenMonkey's Avatar
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    Good to see you in here. Good luck with your goals!
    Sarvamangalam!

  3. #3
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    Quote Originally Posted by ZenMonkey View Post
    Good to see you in here. Good luck with your goals!
    Thanks for all ur help

  4. #4
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    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

  5. #5
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    monday 2/9/09

    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

  6. #6
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    tuesday

    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

  7. #7
    SchModerator ZenMonkey's Avatar
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    Nice squatting and pressing man! 6x8 @ 225 is no joke. good job
    Sarvamangalam!

  8. #8
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    Quote Originally Posted by ZenMonkey View Post
    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

  9. #9
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    i had to skipp gym today bc my work called me for over time, im upset i hope it wont hurt

  10. #10
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    week 5 of wannabebig

    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
    Last edited by Al19067; 02-16-2009 at 03:34 PM.

  11. #11
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    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

  12. #12
    Senior Member ELmx479's Avatar
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    Damn dude! 44 reps total with 225 with only 2min rest between sets. You got some serious squat power. Keep up the good work.

  13. #13
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    Quote Originally Posted by ELmx479 View Post
    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

  14. #14
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    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

  15. #15
    SchModerator ZenMonkey's Avatar
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    Nice WO man! Are you training for anything particular?
    Sarvamangalam!

  16. #16
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    Quote Originally Posted by ZenMonkey View Post
    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

  17. #17
    WBB Team Captain Coke's Avatar
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    Good luck with cutting up...really putting in hard work with the efforts right off top.

  18. #18
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    thanks a lot man, I'm tryn my hardes, lost 5 pounds in 4 weeks, wish it was more but I will take it

  19. #19
    SchModerator ZenMonkey's Avatar
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    A little over a lb a week is perfect. That way youll keep on as much muscle as possible.
    Sarvamangalam!

  20. #20
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    Quote Originally Posted by ZenMonkey View Post
    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

  21. #21
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    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

  22. #22
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    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

  23. #23
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    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

  24. #24
    WBB Team Captain Coke's Avatar
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    Sessions are looking very nice dude.

  25. #25
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    Quote Originally Posted by CoCoa View Post
    Sessions are looking very nice dude.
    Thanks a lot man, ill be back to normal next week/do u have a journal?
    Last edited by Al19067; 02-25-2009 at 07:56 AM.

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