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Big-Al routine... sort of

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Stealth
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2003/12/30 12:39:23 (permalink)

Big-Al routine... sort of

My routine is built around one that Big-Al gave me quite awhile ago. I've spent a lot of time trying to make it into something that suits me, and that I enjoy.
But I have a few doubts. In particular, I'm not certain about the rep ranges. Mostly I do 8 reps, simply because it is a compromise between the low rep (3) and high rep (15) protagonists.
I'm also concerned about variety. Instead of changing the routine I use a two week cycle, and have slightly different exercises for each week. Apart for, of course, the big ones.
Ought I look into, for example, HIT training? (Whatever that is exactly). Supersets?
What about rest? I rest religiously for 90 secs between sets.
So, Big-Al, and anyone else that feels generous, mind checking I didn't ruin the original routine altogether?

Just a few disclaimers, to save you the obvious critiques. [B)] I do cardio Wednesday and Saturday. Rest Sunday. Sit-ups I do after the cardio. There is no squat rack in the gym, so have to use the Smith machine.

DAY 1
Bench press 5x3
Smith machine squats 5x5
Stiff-legged deadlift 5x5
Calf raises 5x8
DAY 2
Barbell curls 4x6
Alt. dumbbell curls 4x12
Close-grip bench press 4x6
French press 4x8
DAY 4
Deadlift 4x5
Chin-ups 5 sets
Seated dumbell press 4x8
Rear delts 4x8
DAY 5
Bench press 4x8
Dumbell press 4x8
Incline chest rack 4x8
Incline dumbell press 4x8
DAY 8
Bench press 5x3
Smith machine squats 5x5
Stiff-legged deadlift 5x5
Calf raises 5x8
DAY 9
Barbell curls 4x6
Alt. dumbbell curls 4x6
Dips 4 sets to failure
Cable push-downs 4x8
DAY 11
Smith machine press 4x8
Lateral dumbell raises 4x8
Bent-over rows 5x8
Upright rows 4x8
DAY 12
Bench press 4x8
Dumbell press 4x8
Incline chest rack 4x8
Incline dumbell press 4x8
#1

7 Replies Related Threads

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    JayavarmanVII
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    RE: Big-Al routine... sort of 2003/12/31 13:59:35 (permalink)
    If u wanna fcuk your shoulders for life you're going the right way about it. You're doing some form of upper body pressing movement on every training day, madness!!

    TUFF
    #2
    Robert
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    RE: Big-Al routine... sort of 2003/12/31 17:03:40 (permalink)
    i'm assuming your an andriod?? only joking. seriously,thts not really a big al routine is it??!

    pointers

    #1 rest more, a lot more
    #2 geta new routine

    rob
    #3
    Stealth
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    RE: Big-Al routine... sort of 2004/01/02 01:43:43 (permalink)
    Well, guess that wasn't exactly a standing ovation for my routine. No tuffnut, I don't want to fcuk, as you put it, my shoulders for life. I'll try to amend.
    And Robert, nope, I'm not Data. Nor any other android. And you are right, it is not a Big-Al routine. The skelton of the routine is based on something he recommended. I have removed a couple because I haven't got access to the right equipment, and I have added alternating dumbell curls, rear delts, dumbell presses, upright rows, and cable push-downs, mostly for a little variety.
    Rest more, Robert? You mean fewer workouts per week? And resting a lot more.... doesn't leave many days lifting.
    I'll tweak and fiddle and hope it'll get better.
    Thanks for the input guys.
    #4
    snoopy101
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    RE: Big-Al routine... sort of 2004/01/02 14:26:16 (permalink)
    its very complex isnt it, why have you got so many diffrent days? is this over a 2 week period?

    i only train each body part every 5 to 7 days, post what you do over a week please mate.
    #5
    Big-AL
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    RE: Big-Al routine... sort of 2004/01/03 12:41:39 (permalink)
    This routine certainly is not one of mine, smith machine squats! That should be a clue, i would not have prescribed most of this even when i was new and bodybuilding. CABLES![V]

    AL
    #6
    Stealth
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    RE: Big-Al routine... sort of 2004/01/04 14:40:38 (permalink)
    Big-Al, this is NOT your routine.... But you might recognise the big exercises, which were all in the programme you recommended:
    Bench press, heavy
    Bench press, light
    Incline bench rack
    Squats
    Stiff-legged dead-lift
    Deadlift
    Barbell curls
    Military press
    Chin-ups
    Bent-over rows
    Close-grip bench press
    French press

    Then I've had to amend from that. The most regrettable change is the squats. There is no squat rack in the gym, so what can I do.... smith machine is the best they have to offer.
    I've also added the dumbell presses, because my chest went nowhere fast.
    Everything else is just to get a little variety into the routine and to try to boost my weak areas. My chest is picking up nicely, so I'm happy with that. I added the lateral dumbell raises, which I know you are dead against... but I need to get the delts up somehow. There is no rack for military presses, so the smith machine will have to suffice there to. I tried to do standing and seated military presses, but I couldn't keep my back straight on the standing, and it was a pain getting the weight up with the seated.
    Finally, cable push-downs... OK, I do apologise.
    I hope that explains why I call it Big-Al routine...sort of
    #7
    Stealth
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    RE: Big-Al routine... sort of 2004/01/04 14:50:15 (permalink)
    Snoopy, thanks for have a peak here.
    Yes, this is over a two week period. The reason I'm doing it this way is because I simply don't find enough compound exercises to fill two different routines. I know I need some variety, so the two week programme was the best I could come up with to keep my muscles a little confused.
    So, day 1-5 is week one. Day 8-12 is week two.
    I also try to work each muscle group once a week, apart from chest where I have thrown in a heavy bench press with the legs. However, it seems that the guys that commented previously thought I was working my shoulders every workout, and that was definitly not my intention. But don't see how I can edit that out. I do get an ache sometimes, especially in the area between the delts and the triceps. I think that might be a result of the incline chest and the military presses.
    Since everybody seems to be united in dislike of the programme, any suggestions how to fix it would be great.
    #8
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