AllPro: A Simple Beginner's Routine part III

[GKC45]

I've heard other people on the site recommending that we drop the curls and replace them with chin-ups - I guess because chins are compound exercise as opposed to curls being an isolation exercise. After all, earlier in the thread it says the curls were only introduced because 'people would want to do them'. Thoughts?

I wouldn't change anything until you are at least a few cycles in.

[michaelthirteen]

Trying frantically to find before and after photos of people that have done this routine.

I can't find anything.

[GKC45]

Which exercises of this program don't require warm-up sets?

Squats: warm-up, warm-up, work-set, work-set
Bench Press: warm-up, warm-up, work-set, work-set
Bent Over Row: warm-up, warm-up, work-set, work-set
Over Head Press: work-set, work-set
Stiff Legged Deadlifts: work-set, work-set
Curls: work-set, work-set
Calf Raises: work-set, work-set

[SuperNac]

Trying frantically to find before and after photos of people that have done this routine.

I can't find anything.

Here was my run on this routine from Feb 12 - July 12.

[GKC45]

Here was my run on this routine from Feb 12 - July 12.

Nice results. You're shoulders are bigger. You're chest is bigger, has some definition, and no one will want to suckle your titties. And your waist is a lot smaller.

[michaelthirteen]

Here was my run on this routine from Feb 12 - July 12.

You look good....however my goals will be different....i'll be trying to put on size.

[michaelthirteen]

Question about the Calves.

I don't have access to a machine....is it ok to do the calf raises with a barbell on my back?

[surfzrup]

I can tell you guys that once you're past newbie gains the fatigue is mad. I'm only on my first cycle, but I can already 1RM bench about 1.3x my bodyweight, and my 12RM when fresh is slightly over my bw, and that's the weight I'm doing (note that I'm already correcting the weight down from a 10 rm to a 12 rm weight). I haven't completed the second set of bench since week 2, and my chest and triceps get so fatigued that benching on medium and even light day becomes a relative struggle.

[surfzrup]

Question about the Calves.

I don't have access to a machine....is it ok to do the calf raises with a barbell on my back?

Yes, just take care to keep tension in your hips and back, or your back is going to take a good beating from having to stabilize the heavy weight when you're moving up and down at a fast pace.

[SuperNac]

Nice results. You're shoulders are bigger. You're chest is bigger, has some definition, and no one will want to suckle your titties. And your waist is a lot smaller.

Thanks !!! And yes I did have titties.

Starting this up again Monday ... Based on my test today lifts for cycle 1 will be

Squats 135lbs
Bench 140lbs
BOR 115lbs
OBP 75lbs
SLDL 170lbs
Curls 70lbs
Calves 160lbs

[FitnessFan76]

I wouldn't change anything until you are at least a few cycles in.

Thanks for your reply; even though chinups are a compound exercise?

[GKC45]

Thanks for your reply; even though chinups are a compound exercise?

Yes. A lot of what you're hitting in a chinup is alreadd being hit with this routine. So if you start to stall somewhere, you will have no idea what is the cause.

[FitnessFan76]

Yes. A lot of what you're hitting in a chinup is alreadd being hit with this routine. So if you start to stall somewhere, you will have no idea what is the cause.

OK, thanks for clearing that up.

[Subaruski]

Trying frantically to find before and after photos of people that have done this routine.

I can't find anything.

Before Allpro after 40lb cut from fatty


2 Months in


5 Months in

[mistrvi]

Trying frantically to find before and after photos of people that have done this routine.

I can't find anything.

i posted pics few pages back. before and 6 months after, crappy quality though

and post above me

[michaelthirteen]

Subaruski, it just looks like your bodyfat has increased. Your arms do look a bit more muscular though.

[michaelthirteen]

i posted pics few pages back. before and 6 months after, crappy quality though

and post above me

Congrats, your results are incredible.

[michaelthirteen]

A really annoying thing about the UK, is we use Kilograms.

So it's impossible to do exactly 10% or 20% less on the medium and light days. So if i'm using 35kg on my hard day and i need to deload by 10% that leaves me with 31.5kg....but my plates don't add up that way. The closest i can get is 32.5kg or 30kg.

To get 31.5kg i would have to put a plate on just one end of the bar.

Is it ok to be 'quite near' 10% or 20%?

For example: Take 2.5kg (just over 5lbs) off on a Wednesday.
Take 5kg (11lbs) off on a Friday.

Is that acceptable?

[FitnessFan76]

I've decided to join a gym - the weights I have at home aren't cutting it as far as squats, deadlifts etc are concerned. I was wondering, do any of you guys jog to the gym by way of a warm up? The gym's not that far, so I think I'd still have the energy required for a proper training session.

[akamale]

Just finished my second heavy day of week 3, couldn't go for my medium so I did two heavy days (as all Pro indicates in his FAQ). Feels like the heavy day for week 4 (11 rep) is going to be a killer but well see. Is that normal?

[blindspot13]

I've decided to join a gym - the weights I have at home aren't cutting it as far as squats, deadlifts etc are concerned. I was wondering, do any of you guys jog to the gym by way of a warm up? The gym's not that far, so I think I'd still have the energy required for a proper training session.

I always do a light 10min cardio warmup before starting my warmup sets. I wouldn't do more than 10 minutes though...

[Ali18]

How is everyone doing their squats? How low are you supposed to go?

[Vaylor]

How is everyone doing their squats? How low are you supposed to go?

Parallel.

[FitnessFan76]

I always do a light 10min cardio warmup before starting my warmup sets. I wouldn't do more than 10 minutes though...

Thanks. It would probably take me 10-15 minutes to get to the gym at a steady jogging pace. I'm approaching the end of Week 3 Cycle 1 - I'll start the membership at the beginning of Cycle 2.

[blindspot13]

How is everyone doing their squats? How low are you supposed to go?

I try to go ass to ground, basically what I learned in high school fb/bball weight training... not sure how that corresponds to "parallel", but I've looked over some rippetoes squat youtube videos and think my form is a-ok

[mistrvi]

Just finished my second heavy day of week 3, couldn't go for my medium so I did two heavy days (as all Pro indicates in his FAQ). Feels like the heavy day for week 4 (11 rep) is going to be a killer but well see. Is that normal?

Thats how it supposed to be. You can do it, do't worry.

[mistrvi]

A really annoying thing about the UK, is we use Kilograms.

So it's impossible to do exactly 10% or 20% less on the medium and light days. So if i'm using 35kg on my hard day and i need to deload by 10% that leaves me with 31.5kg....but my plates don't add up that way. The closest i can get is 32.5kg or 30kg.

To get 31.5kg i would have to put a plate on just one end of the bar.

Is it ok to be 'quite near' 10% or 20%?

For example: Take 2.5kg (just over 5lbs) off on a Wednesday.
Take 5kg (11lbs) off on a Friday.

Is that acceptable?

You can do w/e is the closest. I round up or down depending how comfortable i was with weight on heavy day. You can also buy few 1kg and 0.5kg plates and take them to gym with you, some people did this before.

[Subaruski]

Subaruski, it just looks like your bodyfat has increased. Your arms do look a bit more muscular though.

5 months into a 6 month bulk

[mike_nofx]

A really annoying thing about the UK, is we use Kilograms.

So it's impossible to do exactly 10% or 20% less on the medium and light days. So if i'm using 35kg on my hard day and i need to deload by 10% that leaves me with 31.5kg....but my plates don't add up that way. The closest i can get is 32.5kg or 30kg.

To get 31.5kg i would have to put a plate on just one end of the bar.

Is it ok to be 'quite near' 10% or 20%?

For example: Take 2.5kg (just over 5lbs) off on a Wednesday.
Take 5kg (11lbs) off on a Friday.

Is that acceptable?

Actually it's more annoying that the rest of the world isn't using the metric system (Australia here, full metric) and I'm sure it's not just a kilogram thing, people working in pounds are still going to end up with odd numbers and need to round. (Example, 90lb take 10% is 81lb...)

I'd say round to the nearest weight if very close, otherwise just round down.

Also, are you adding in the weight of the bar?

[cuminmeson]

Got a bit of nub question here.

Just finished my first week of this program and I think I possibly started off with too low weight...

My work sets for all, but OHP, on my heavy day was 14.5kg... I figured i'd start out low and make sure my form is right before i snap my chit up, but from what I can tell so far my form is pretty solid, but i feel like for most I can do 5-10 more reps with that weight, except for OHP.

My question is, should i start over at a heavier weight or continue until the end of my first 5 week cycle at this weight and then bump it up?


Additional notes:

I'm 5'7 125lbs, 15-20% bf at a guess. I'm very weak because all through high school I'd eat 1 or maybe 2 meals a day.