My All Pro Beginners thread.

[phantomzero]

Trying to follow the program as laid out on

http://forum.bodybuilding.com/showthread.php?t=4195843

and

http://forum.bodybuilding.com/showthread.php?t=133395553

I'm 32 years old. Started at 296lbs Jan 1, 2010. I'm currently 265lbs and at 34% bodyfat.

I'm going to be using my home multi-gym to complete the exercises. I also have an elliptical and a stationary bike for some cardio. I found this thread to be very helpful in figuring out how to replicate the exercises on my gym. http://forum.bodybuilding.com/showthread.php?p=408737361#post408737361

I'm going to try and update this thread after each workout to keep a record of where I'm at and to stay motivated.

Here's an image of a very similar machine to mine.
3614253

[phantomzero]

Last night I did some tests to get my weights correct. I started with a 10 minute cardio warm up and then proceeded through 4 rounds of tests with increasing weights. I was hoping for some feedback to determine my starting weights for the program.

Squats
35x12
45x12
55x11
65x10

Bench Presses
35x10
45x10
75x7
65x8

Bent-Over Rows
35x10
45x15
55x12
65x9

Overhead Barbell Presses
15x8
25x10
35x8
45x7

Stiff-Legged Deadlifts
35x10
45x9
55x8
65x7

Barbell Curls
15x8
25x8
35x4
25x8

Calf Raises
35x14
55x12
65x12
75x9

Using http://www.ivannikolov.com/msns/calculators/repmax-calculator.php here are my 10RMs rounded to the nearest my machine can provide.

Squats 65
Bench Presses 65
Bent-Over Rows 65
Overhead Barbell Presses 35
Stiff-Legged Deadlifts 55
Barbell Curls 25
Calf Raises 75

I'm going to run some math to double check these and re-read AP's posts to double check these calculations are okay to start with.

EDIT - found which calculator AP recommends. It's this one. http://www.naturalphysiques.com/18/one-rep-max-calculator

Squats 65
Bench Presses 61 (I round down? to 55)
Bent-Over Rows 63 (round up? to 65)
Overhead Barbell Presses 41 (round down? to 35)
Stiff-Legged Deadlifts 59 (round down? to 55)
Barbell Curls 24 (round up? to 25)
Calf Raises 73 (round up? to 75)

I'm thinking those will be my 10 RMs I round down all of them unless they were within 1-2 lbs to round up.

[phantomzero]

My machine only has 10lb increments, so here is planed weights for the Heavy, 90% and 80% days.

Heavy Day
Squats 65
Bench Presses 55
Bent-Over Rows 65
Overhead Barbell Presses 35
Stiff-Legged Deadlifts 55
Barbell Curls 25
Calf Raises 75

-10%
Squats 55
Bench Presses 45
Bent-Over Rows 55
Overhead Barbell Presses 25
Stiff-Legged Deadlifts 45
Barbell Curls 15
Calf Raises 65

-20%
Squats 45
Bench Presses 35
Bent-Over Rows 45
Overhead Barbell Presses 25
Stiff-Legged Deadlifts 35
Barbell Curls 15
Calf Raises 55

[phantomzero]

Squats - these are the ones I'm most worried about. Not sure if I wouldn't be better off using the leg press?
3613563

Bench Press becomes Chest Press
3613503

Bent-Over Row becomes Seated Row
3613513

Overhead Barbell Press becomes Seated Shoulder Press
3613543

Stiff-Legged Dead Lifts
These use the front Pulley the sale as the Biceps Curl below

Barbell Curl is Biceps Curl using pulley
3613523

Calf Raise is seated as shown
3613533

[phantomzero]

This is the closest I could find to mine. Looks like the same manufacture. My unit has everything in the picture except the Power Tower on the right.
3613853

It uses 2 stacks and has 3 stations. Leg Press, Chest/Shoulder/Row Press, and the Peck deck. The Peck station on mine has 2 pulleys one from the top for ab crunches and one from the bottom for everything else.

I don't know how to put a link to my exact post where I added images to show what movements I have planned but if you click this link and go to post #4 at the bottom those are what I had figured would be the correct multi-gym versions. http://forum.bodybuilding.com/showthread.php?t=137125273&pagenumber=

Thanks for any help you can provide All Pro. This thread has been very inspiring to get me on the right track with my health.



Based on the vids you posted......OH HELL NO! You would be better off with leg press!

Now I will be using the leg press like the images below.

3614243

[phantomzero]

I was still sore after my test so I used myWednesdayas my Medium -10% day.

Warmed up with 5 minutes eliptical. *Started out feeling tired, but ended really pumped.

Squats 25x8 55x8 75x8 75x8
bench press 15x8 25x8 45x8 45x8
rows 15x8 25x8 55x8 55x8
shoulder press 25x8 25x8
SLDL 45x8 45x8
Biceps*curls 15x8 15x8
Calf Raises 65x8 65x8

I did manage 8 reps on each*exercise*but I was still tired/sore from the test day Monday. *I think I can see how this can catch up to me in a few weeks once the reps are higher.

[phantomzero]

Just finished my light day. Warmed up with 5 minutes eliptical. *Started out feeling tired, but ended really pumped.

Squats 25x8 45x8 65x8 65x8
bench press 15x8 25x8 35x8 35x8
rows 15x8 25x8 45x8 45x8
shoulder press 25x8 25x8
SLDL 35x8 35x8
Biceps*curls 15x8 15x8
Calf Raises 55x8 55x8

Started out sore again. I can see how this will start catching up. Lets hope I can recover over the weekend and start with the week two 9 reps at heavy weight on Monday!

[phantomzero]

C1W2D1

Warmed up with 5 minutes eliptical. .23 miles.

Squats 25x9 45x9 85x9 85x9
bench press 15x9 25x9 55x9 55x9
rows 15x9 35x9 65x9 65x9
shoulder press 35x9 35x9
SLDL 55x9 55x9
Biceps*curls 25x9 25x9
Calf Raises 75x9 75x9

[phantomzero]

C1W2D2 Wednesday

Warmed up with 5 minutes elliptical. .25 miles.

Squats 25x9 45x9 75x9 75x9
bench press 15x9 25x9 45x9 45x9
rows 15x9 35x9 55x9 55x9
shoulder press 25x9 25x9
SLDL 45x9 45x9
Biceps*curls 15x9 15x9
Calf Raises 65x9 65x9

Started up sore this morning but feeling better before workout. Should be nice again tomorrow ;)

[phantomzero]

Repeated Week 2 as I was sore and didn't do the light day and didn't think I could move up in the progression.

August 22/11
C1W2D1 Monday

C1W2D1

Warmed up with 5 minutes eliptical. .25 miles.

Squats 25x9 45x9 85x9 85x9
bench press 15x9 25x9 55x9 55x9
rows 15x9 35x9 65x9 65x9
shoulder press 35x9 35x9
SLDL 55x9 55x9
Biceps curls 25x9 25x9
Calf Raises 75x9 75x9

[phantomzero]

August 25/11
C1W2D1 Thursday Did 2 heavy days this week as I was heading away Friday for the weekend.

C1W2D2

Warmed up with 5 minutes eliptical. .25 miles.

Squats 25x9 45x9 85x9 85x9
bench press 15x9 25x9 55x9 55x9
rows 15x9 35x9 65x9 65x9
shoulder press 35x9 35x9
SLDL 55x9 55x9
Biceps curls 25x9 25x9
Calf Raises 75x9 75x9

[phantomzero]

August 29/11
C1W3D1 Monday 260lbs


Warmed up with 3.5 minutes eliptical. .25 miles.

Squats 25x10 45x10 85x10 85x10
bench press 15x10 25x10 55x10 55x10
rows 15x10 35x10 65x10 65x10
shoulder press 35x10 35x10
SLDL 55x10 55x10
Biceps curls 25x10 25x10
Calf Raises 75x10 75x10

Bench was tough to complete the last couple reps.

[phantomzero]

C1W3D2 Wednesday


Warmed up with 5 minutes eliptical. .25 miles.

Squats 25x10 35x10 75x10 75x10
bench press 15x10 25x10 45x10 45x10
rows 15x10 25x10 55x10 55x10
shoulder press 25x10 25x10
SLDL 45x10 45x10
Biceps curls 15x10 15x10
Calf Raises 65x10 65x10

[phantomzero]

C1W3D3 Friday


Warmed up with 5 minutes eliptical. .25 miles.

Squats 25x10 35x10 65x10 65x10
bench press 15x10 25x10 35x10 35x10
rows 15x10 25x10 45x10 45x10
shoulder press 25x10 25x10
SLDL 35x10 35x10
Biceps curls 15x10 15x10
Calf Raises 55x10 55x10

[phantomzero]

September 5/11
C1W4D1 Monday 259lbs


Cardio today was a 12 kilometer bike ride pulling my 2 year old in the trailer behind me. Haven't cycled in a long time!

Squats 25x11 45x11 85x11 85x11
bench press 15x11 25x11 55x11 55x11
rows 15x11 35x11 65x11 65x11
shoulder press 35x11 35x11
SLDL 55x11 55x11
Biceps curls 25x11 25x11
Calf Raises 75x11 75x11

[phantomzero]

September 5/11
C1W4D2 Thursday - Only 2 work outs this week so 2 heavy days.

5 Minute elip .25 miles

Squats 25x11 45x11 85x11 85x11
bench press 15x11 25x11 55x11 55x11
rows 15x11 35x11 65x11 65x11
shoulder press 35x11 35x11
SLDL 55x11 55x11
Biceps curls 25x11 25x11
Calf Raises 75x11 75x11

[phantomzero]

September 11/11
C1W5D1 Sunday - Only 2 work outs this week so 2 heavy days.

5 Minute elip .25 miles

Squats 25x12 45x12 85x12 85x12
bench press 15x12 25x12 55x12 55x12
rows 15x12 35x12 65x12 65x12
shoulder press 35x12 35x12
SLDL 55x12 55x12
Biceps curls 25x12 25x12
Calf Raises 75x12 75x12

Completed everything so if I can do it again Wednesday I'm moving up in all. Now just need to figure out how to add 5 lbs instead of the 10 increments my machine has.

[phantomzero]

September 14/11
C1W5D2 Sunday - Only 2 work outs this week so 2 heavy days.

4 Minute elip .25 miles

Squats 25x12 45x12 85x12 85x12
bench press 15x12 25x12 55x12 55x12
rows 15x12 35x12 65x12 65x12
shoulder press 35x12 35x12
SLDL 55x12 55x12
Biceps curls 25x12 25x12
Calf Raises 75x12 75x12

[phantomzero]

Finished Cycle 1. Got my numbers figured for cycle 2. Went to the store and got weight adders for my gym. A 2.5lb and a 5lb so now I can do any increment in 2.5lbs.

Here are my cycle 2 heavy day weights

Squats 25x12 45x12 92.5x12 92.5x12
bench press 15x12 30x12 60x12 60x12
rows 15x12 35x12 72.5x12 72.5x12
shoulder press 37.5x12 37.5x12
SLDL 60x12 60x12
Biceps curls 27.5x12 27.5x12
Calf Raises 82.5x12 82.5x12

Here are my cycle 2 Medium day weights

Squats 25x12 45x12 85x12 85x12
bench press 15x12 27.5x12 52.5x12 52.5x12
rows 15x12 30x12 65x12 65x12
shoulder press 32.5x12 32.5x12
SLDL 55x12 55x12
Biceps curls 25x12 25x12
Calf Raises 75x12 75x12


Here are my cycle 2 Light day weights

Squats 20x12 35x12 75x12 75x12
bench press 15x12 25x12 50x12 50x12
rows 15x12 27.5x12 57.5x12 57.5x12
shoulder press 30x12 30x12
SLDL 47.5x12 47.5x12
Biceps curls 22.5x12 22.5x12
Calf Raises 65x12 65x12

Need to remember to print out some new workout sheets with these weights...

[phantomzero]

C2W1D1
Saturday September 17/11

Squats 25x12 45x12 92.5x12 92.5x12
bench press 15x12 30x12 60x12 60x12
rows 15x12 35x12 72.5x12 72.5x12
shoulder press 37.5x12 37.5x12
SLDL 60x12 60x12
Biceps curls 27.5x12 27.5x12
Calf Raises 82.5x12 82.5x12

First day of second cycle! Going great!

[phantomzero]

C2W1D2
September 20, 2011

Medium Day

Squats 25x8 45x8 85x8 85x8
bench press 15x8 27.5x8 52.5x8 52.5x8
rows 15x8 30x8 65x8 65x8
shoulder press 32.5x8 32.5x8
SLDL 55x8 55x8
Biceps curls 25x8 25x8
Calf Raises 75x8 75x8

[phantomzero]

C2W1D3
September 24, 2011

Light Day

Squats 20x8 35x8 75x8 75x8
bench press 15x8 25x8 50x8 50x8
rows 15x8 27.5x8 57.5x8 57.5x8
shoulder press 30x8 30x8
SLDL 47.5x8 47.5x8
Biceps curls 22.5x8 22.5x8
Calf Raises 65x8 65x8

[phantomzero]

C2W2D1
September 26, 2011

Heavy Day

Squats 25x12 45x12 92.5x12 92.5x12
bench press 15x12 30x12 60x12 60x12
rows 15x12 35x12 72.5x12 72.5x12
shoulder press 37.5x12 37.5x12
SLDL 60x12 60x12
Biceps curls 27.5x12 27.5x12
Calf Raises 82.5x12 82.5x12

Down to 256 this morning. Been keeping up with a pound a week loss.

[phantomzero]

C2W2D2
September 28, 2011

Medium Day

Squats 25x9 45x9 85x9 85x9
bench press 15x9 30x9 52.5x9 52.5x9
rows 15x9 30x9 65x9 65x9
shoulder press 32.5x9 32.5x9
SLDL 55x9 55x9
Biceps curls 25x9 25x9
Calf Raises 75x9 75x9

[phantomzero]

C2W2D3
September 30, 2011

Light Day

Squats 20x9 35x9 75x9 75x9
bench press 15x9 25x9 50x9 50x9
rows 15x9 27.5x9 57.5x9 57.5x9
shoulder press 30x9 30x9
SLDL 47.5x9 47.5x9
Biceps curls 22.5x9 22.5x9
Calf Raises 65x9 65x9

[phantomzero]

C2W3D1
October 6, 2011

Heavy Day

Squats 25x10 45x10 92.5x10 92.5x10
bench press 15x10 30x10 60x10 60x10
rows 15x10 35x10 72.5x10 72.5x10
shoulder press 37.5x10 37.5x10
SLDL 60x10 60x10
Biceps curls 27.5x10 27.5x10
Calf Raises 82.5x10 82.5x10

[phantomzero]

C2W3D2
October 9, 2011

Heavy Day again, only 2 workouts this week.

Squats 25x10 45x10 92.5x10 92.5x10
bench press 15x10 30x10 60x10 60x10
rows 15x10 35x10 72.5x10 72.5x10
shoulder press 37.5x10 37.5x10
SLDL 60x10 60x10
Biceps curls 27.5x10 27.5x10
Calf Raises 82.5x10 82.5x10

[phantomzero]

C2W4D1
October 12, 2011

Heavy Day

Squats 25x11 45x11 92.5x11 92.5x11
bench press 15x11 30x11 60x11 60x11
rows 15x11 35x11 72.5x11 72.5x11
shoulder press 37.5x11 37.5x11
SLDL 60x11 60x11
Biceps curls 27.5x11 27.5x11
Calf Raises 82.5x11 82.5x11

[phantomzero]

C2W4D2
October 14, 2011

Medium Day

Squats 25x11 45x11 85x11 85x1
bench press 15x11 30x11 52.5x11 52.5x11
rows 15x11 30x11 65x11 65x11
shoulder press 32.5x11 32.5x11
SLDL 55x11 55x11
Biceps curls 25x11 25x11
Calf Raises 75x11 75x11

[phantomzero]

C2W4D3
October 16, 2011

Light Day

Squats 20x11 35x11 75x11 75x11
bench press 15x11 25x11 50x11 50x11
rows 15x11 27.5x11 57.5x11 57.5x11
shoulder press 30x11 30x11
SLDL 47.5x11 47.5x11
Biceps curls 22.5x11 22.5x11
Calf Raises 65x11 65x11