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03-08-2013, 06:27 AM #6751
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03-08-2013, 06:28 AM #6752
- Join Date: Dec 2012
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 44
- Rep Power: 0
Trying frantically to find before and after photos of people that have done this routine.
I can't find anything.I'm a beginner, any help with my questions (no matter how noobish they sound) would be greatly appreciated.
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03-08-2013, 06:29 AM #6753
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
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03-08-2013, 06:33 AM #6754
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03-08-2013, 06:35 AM #6755
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03-08-2013, 06:37 AM #6756
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03-08-2013, 06:47 AM #6757
- Join Date: Dec 2012
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 44
- Rep Power: 0
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?I'm a beginner, any help with my questions (no matter how noobish they sound) would be greatly appreciated.
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03-08-2013, 06:49 AM #6758
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.
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03-08-2013, 06:50 AM #6759
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03-08-2013, 06:52 AM #6760
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03-08-2013, 07:11 AM #6761
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03-08-2013, 07:37 AM #6762
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03-08-2013, 08:23 AM #6763
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03-08-2013, 10:13 AM #6764
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03-08-2013, 11:30 AM #6765
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03-08-2013, 11:58 AM #6766
- Join Date: Dec 2012
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 44
- Rep Power: 0
Subaruski, it just looks like your bodyfat has increased. Your arms do look a bit more muscular though.
I'm a beginner, any help with my questions (no matter how noobish they sound) would be greatly appreciated.
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03-08-2013, 12:07 PM #6767
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03-08-2013, 12:34 PM #6768
- Join Date: Dec 2012
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 44
- Rep Power: 0
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?Last edited by michaelthirteen; 03-08-2013 at 12:42 PM.
I'm a beginner, any help with my questions (no matter how noobish they sound) would be greatly appreciated.
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03-08-2013, 12:54 PM #6769
- Join Date: Feb 2013
- Location: United Kingdom (Great Britain)
- Posts: 1,923
- Rep Power: 1240
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.
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03-08-2013, 02:39 PM #6770
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?
Started All-Pro's Beginner Program 02/18/13
Squats: 8x150
Bench: 8x105
BOR: 8x80
OHBP: 8x65
SLDL:8x150
Curls: 8x50
Calf Raises: 8x125
- You only fail when you don't try
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03-08-2013, 02:41 PM #6771
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03-08-2013, 02:44 PM #6772
How is everyone doing their squats? How low are you supposed to go?
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03-08-2013, 03:38 PM #6773
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03-08-2013, 03:45 PM #6774
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03-08-2013, 05:27 PM #6775
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03-08-2013, 05:43 PM #6776
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03-08-2013, 05:46 PM #6777
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03-08-2013, 08:06 PM #6778
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03-08-2013, 11:09 PM #6779
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?
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03-09-2013, 03:24 AM #6780
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?
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