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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

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

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

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...

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

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

All Pro says to always round down. It's killer to do otherwise.

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

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

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

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

I'm trying to lose weight so I measure on a scale. I'm sure size will be more important to me later.

I'm also for progress pictures!

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...

Just finished my first cycle! Thanks All Pro for a great problem. Down 10lbs lifting more weight! First day of cycle 2 today!

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...

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...

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...

I'm no expert, but I would think you should still go, but not do the squats while injured.

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...

This program has specific starting points and a specific progression to get results.