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Thank yo usooooo much for the reply.

Alright, so the adjustment requires also that I increase the weight after I get the 24 reps as per my understanding.

Is there any way to tweak the reps...

Hi Everyone, I used to do Allpro routine back in 2011 and I absolutely loved it, and now I gained weight again and I wanna get back to dieting and working out, the issue is that I can't go to a gym...

ummm that's a good idea i will try to do that with all the fast food i get .... thx a lot bro for the idea :)



That site is GREAT thx a lot m8 :) i was using dailyburn but i like Lose it more...

u r right about the nutritional information and expense too :D and the worst part that restarurants here don't have nutrition data at all .. i think if i asked one of them to give nutrition data to...

I know it's not an excuse it's just some times i got headache from not eating a long time and i have to order some food like Burger or meals (rice, chicken, salad) and i can't count the calories in...

Hey every body,

I have started to lose weight a while ago but too bad i stopped my diet and even working out cause i have a lot goin on .... But seriously when i gained back a few lbs i started...

As mentioned before by Ap .. he said that anyone can use this workout and see where it goes after 5 weeks "1 cycle" but if u r professional " That u r squatting with 2× ur weight and bench pressing...

Hey bro :)

Just start with ur numbers .. i have started less than u in some areas and as Ap always says "It's ur numbers" so start with it even if they r lite but it's better so that u don't harm...

thx for replying and i will after that focusing on the wall cause i trust ur openion more :) and i will do normal grip in all exercises if that is wrong tell me if not then thanx alot again :D

Hey AP,

Just finished day 1 , week 3, cycle 2 and it was great and i feel DOMS now and it hurts :D but i love it :)

For cycle 1 and till now i had no problem except with what's coming :

1-...

try this sheet " I tried to attach it but it won't cause of the bad connection here :("
http://www.mediafire.com/?n5b6s3yb7phblxq
it's not mine but it was in this thread before and it's really...

umm I'm really not sure if u do things right :) I just wanna make sure

There are 2 workout sets for every exercise but we add another 2 sets of warm ups to the first four exercises " Squats,...

U can do the warm ups at all the exercises but u only need them in the first 4 cause after that ur body is already wormed up :)"This is from a previous answer for AP"

So AP do u think i rather do heavy and med days only this week so that i'll not feel tired or do the 2 heavy days better ?? :( any way i feel today like i need one more day to rest so i guess i will...

Yup :)

Hey all pro :)

I'm now on my week 4 of cycle 1 and i must say this program is amazing really i have noticed already changes at size and of course at strength :) really thanx for that

Oh and...

ha ? is that true ? i mean i'm frying my eggs with some olive oil and some black pepper is this so wrong ???

Hey AP i just wanna ask a question to be safe cause my med day is tommorw so is it ok if i don't do the 2 warm ups for over head press ? cause of what happened earlier and i didn't get the reps ? or...

Hey ap :) i just did my heavy day at my 1st cycle and it was good rather than that i didn't get my reps at over head press may be cause i was doing some work yesterday with my arms so i will do the...

He answered that question so so many times :D It's 4 reps total = 2 warmups + 2 work sets :)