AllPro: A Simple Beginner's Routine part III

[iam8bit]

Hey everyone... a couple of questions:

If I'll be in a fat loss diet for a gooood while, is this program still good for me?

Since I'm cutting, will I be stuck in the same weight for many cycles?

[aceedkins]

Is there a way to calculate my 10RM max, or do I just have to go to the gym and test it?

[blindspot13]

Hey everyone... a couple of questions:

If I'll be in a fat loss diet for a gooood while, is this program still good for me?

Since I'm cutting, will I be stuck in the same weight for many cycles?

Ive been cutting on 1k deficit and just passed everything on myc ycle 2 test day. Strength increasing, pounds decreasing, feelsgoodman

[AustynS]

Is there a way to calculate my 10RM max, or do I just have to go to the gym and test it?

I'm still a newb but I'm pretty sure it is best to test it. If you have lifted before and have a general idea of what you can do for each exercise then try to use a weight you can do more than 5 times and try less than 12 times. Then plug results into a rep calculator (google search ten rep max calculator and choose first link). Anyone that's has more experiences please chime in if needed.

[robosphere]

Is there a way to calculate my 10RM max, or do I just have to go to the gym and test it?

I wasn't aware there was any other way!

[harharhar]

Cycle 4 test day finally complete. Been on this cycle for a while as I had to take a break here and there, but finally got in 5 consecutive weeks.

Squat: 180 -> 195
Bench: 145 -> 145
BOR: 115 -> 125
OHP: 75 -> 80
SLDL: 125 -> 135
Curl: 55 -> 55
Calf raises: 175 -> 190

A little disappointed that I'll be repeating the same bench weight for the 3rd straight cycle, but I'm happy with my progress on my other lifts. Can't wait to hit 2 plates on my squat, even though it's a modest accomplishment.

Also, I'm gonna start at least 1 more cycle for sure, but I'm really thinking of switching to another program soon, hopefully a 3 day back/bi, chest/tri, legs/shoulders type of split. This program has been great, and I've personally enjoyed it more than Starting Strength (tried that a couple years ago), but frankly, doing the same exact workout 3 days a week for 6 months is starting to get somewhat repetitive and boring. Looking to switch things up a little bit, and hopefully get some extra motivation. Also, as my lifts are getting heavier (and I'm fully aware this is no where near considered "heavy"), and I'm certainly not bulking, I'm starting to feel as though doing the same lifts 3 times a week is getting fatiguing and I could benefit from some extra rest time, and lift near my max every workout. Lastly, I'd like to incorporate some dumbbell exercises into my routine, as I think I'm slightly imbalanced strength-wise (from side to side), and I think working each side individually could help balance things out.

Anyway, just gotta keep on keepin on.

[swoozy117]

Around 7 months on all pro's, what do you guys think? BF%?

[aceedkins]

I'm still a newb but I'm pretty sure it is best to test it. If you have lifted before and have a general idea of what you can do for each exercise then try to use a weight you can do more than 5 times and try less than 12 times. Then plug results into a rep calculator (google search ten rep max calculator and choose first link). Anyone that's has more experiences please chime in if needed.

I've been on Strong Lifts for over 3 months, so I was hoping there was somehow to ballpark what my lifts will be. I guess I'll just wing it tonight when I start Allpros.

[HY314]

Around 7 months on all pro's, what do you guys think? BF%?

Looks kind of similar except for bigger arms.

I've been on Strong Lifts for over 3 months, so I was hoping there was somehow to ballpark what my lifts will be. I guess I'll just wing it tonight when I start Allpros.

One day spent calculating 10rm is a pretty small sacrifice.

[lui8906]

Around 7 months on all pro's, what do you guys think? BF%?

Embedded for you brah.




Brahs I have a couple questions.

Firstly, yesterday I had my first heavy session on third cycle. When I was doing the SLDL the bar was like rolling my lifting calluses is the best way I can describe it. Kind of hurt and was def uncomfortable. What do?

Secondly, I play hour long mixes on my phone while working out. For some reason when I bench and do curls the kunted android music play restarts the mix. I'm not sure how it is doing this. At first I thought the screen was turning on and my leg was brushing the back button but it has happened so many times now I can't believe that would be happening again and again. Is there an option in Android to lock the phone and stop it changing the song?

thanks brahs. also made all my lifts last night and seem to be comfortably 75 kg + now (started at 72 kg. That's over 10 weeks.

[iam8bit]

Ive been cutting on 1k deficit and just passed everything on myc ycle 2 test day. Strength increasing, pounds decreasing, feelsgoodman

Awesome, thanks! I'll have to start this program next week.

[aceedkins]

One last question about All Pros: are the barbell curls with a standard barbell or an EZ curl bar?

[shortside]

Is it okay if I star too light? On my c1w1 first day didn't feel much resistence at all expect only doing bench press

[Vaylor]

Is it okay if I star too light? On my c1w1 first day didn't feel much resistence at all expect only doing bench press

The first two cycles are supposed to be easy.

[Vaylor]

Hey everyone... a couple of questions:

If I'll be in a fat loss diet for a gooood while, is this program still good for me?

Since I'm cutting, will I be stuck in the same weight for many cycles?

Yes this is an excellent program for cutting and no you won't be stuck on the same weight.

[FitnessFan76]

The first two cycles are supposed to be easy.

Almost. I'm approaching the end of the second cycle (first one with proper weights though) and next week's test day is going to be challenging to say the least!

Secondly, I play hour long mixes on my phone while working out. For some reason when I bench and do curls the kunted android music play restarts the mix. I'm not sure how it is doing this. At first I thought the screen was turning on and my leg was brushing the back button but it has happened so many times now I can't believe that would be happening again and again. Is there an option in Android to lock the phone and stop it changing the song?

I had that problem with my MP3 player. Either the damn wire would wind itself around a barbell or get hooked on the bench (dangerous for me, and definitely for the headphones as they get a good yank) or something would touch a button on the front, usually skipping back to the same song. So I bought myself one of these from Amazon:



and that takes care of the problem. Annoyingly though, while digging that image up I think I found something that looks almost identical, only it has a clear window on the front, which I would've preferred. Still, doesn't really matter - generally once I'm in there I'm happy to listen to whatever the player throws out - I'm there to train not listen to music after all.

[aceedkins]

Did my first All Pros workout, it sure felt good to be lifting after a 10 day hiatus! I struggled to get my 8 reps with zero weight on the barbell for curls... Ah well, I have to start somewhere I guess. Quick question: my gym doesn't really have a good place to do barbell calf raises. Can I do raises on a machine or substitute it for a different calf exercise?

[makeitright]

Did my first All Pros workout, it sure felt good to be lifting after a 10 day hiatus! I struggled to get my 8 reps with zero weight on the barbell for curls... Ah well, I have to start somewhere I guess. Quick question: my gym doesn't really have a good place to do barbell calf raises. Can I do raises on a machine or substitute it for a different calf exercise?

I do calf raises on a standing calf raise machine. That said, I wish I had started out with the barbell instead. You'll be able to lift more on the machine, but after a few cycles it gets tough to progress further since most machines I've seen only go in 10 lb increments. If you can, just take a barbell and 45 lb plate to the power rack and do them against that with the plate under your feet.

[Ali18]

Around 7 months on all pro's, what do you guys think? BF%?

Wut, that's awesome gains brah!

Have you been doing any other extra workouts ontop of allpro's? U bulking? Have u added any tricep workouts into the routine, cos your triceps are massive!

I've been on it for 4 Cycles now, and everytime I look in the mirror i'm not happy with my progress even though I seem to be doing everything right

[harharhar]

Around 7 months on all pro's, what do you guys think? BF%?

Arms looking juicy. Hard to tell from that angle... maybe 14-15%.

One last question about All Pros: are the barbell curls with a standard barbell or an EZ curl bar?

Whatever is more comfortable for you.

[bongfong]

Around 7 months on all pro's, what do you guys think? BF%?

Nice work. I'm going to guess a little higher. ~16-18%.

[Jimmer74]

Around 7 months on all pro's, what do you guys think? BF%?

Good stuff. Can defo see a difference in the arms, traps and chest.

Did you bulk for all 7 cycles, or was there some cutting involved?

[swoozy117]

Wut, that's awesome gains brah!

Have you been doing any other extra workouts ontop of allpro's? U bulking? Have u added any tricep workouts into the routine, cos your triceps are massive!

I've been on it for 4 Cycles now, and everytime I look in the mirror i'm not happy with my progress even though I seem to be doing everything right

Thanks everyone, the only thing i have added are shrugs and some leg raises. I was dirty bulking for like 5-6 months but now cutting. I also felt like i was making no progress lol.

[daganthebuff]

Hey fellas. I'm about to finish C1, but I'm realizing that I'm not lifting enough weight to be able to increase it by 10% for C2. As an example, I'm doing 35 pounds on the bench press, which would mean I need 38.5 pounds for C2, but that's not possible with the discs the gym has available. Should I stay on 35 pounds for C2 and then go all the way to 40 on C3?

Thanks for the help!

[Ali18]

Thanks everyone, the only thing i have added are shrugs and some leg raises. I was dirty bulking for like 5-6 months but now cutting. I also felt like i was making no progress lol.

Dude, post up your stats; what you started off lifting and how much ur lifting now

[AustynS]

Did my first All Pros workout, it sure felt good to be lifting after a 10 day hiatus! I struggled to get my 8 reps with zero weight on the barbell for curls... Ah well, I have to start somewhere I guess. Quick question: my gym doesn't really have a good place to do barbell calf raises. Can I do raises on a machine or substitute it for a different calf exercise?

I'm on C1W2 and I only use the bar also on heavy day so don't feel bad.

[banjoman23]

Around 7 months on all pro's, what do you guys think? BF%?

Looking good. 17-19%. You'll look awesome if you cut that down a bit.

[chris6575]

I think he's talking about replacing medium day squats with regular deadlifts as Jimmer had talked about on the last page. That's my best guess.

no what it was, i forgot who posted it earlier in this thread, i know it wasn't jimmer. But when i was talking about deadlifts as an exercise, another user said how many people only do them once a week maybe twice max.

I even read in various articles not to do deadlifts one day then the next squats because of the strain that can do to your system. My whole point was i do like compound exercises and in many ways i prefer deadlifts to squats. Both are considered to be the best back/leg exercise.

So i am only doing them one day and the next 2 squats. Although yes i am going to write things down now cause the past few weeks have been more of me getting back into things and not really keeping track of weight. Just going by how i feel.

also being that the beginning of the week should be heavy, i feel the deadlift is a heavy exercise so i like to do it early. Although i dunno sometimes i admit i wana keep the deadlift only and do leg presses instead of squats lol.

[swoozy117]

Dude, post up your stats; what you started off lifting and how much ur lifting now

not to sure about about before but right now my lifts are:

Bench-205lbs-8repsx2
Deadlift-295lbs-8repsx2
Squat-225lbs-8repsx2
Bent over rows-165lbs- 8repsx2
Shoulder Press-145lbs-8repsx2
Barbell Curl 95lbs- 8repsx2
Calf Raises 225- 8repsx2

[kieran12345678]

Aren't you meant to be lifting as much as you can so your body maintains muscle i think that once you have passed your first cycle and than go back to 8 reps your muscles will shrink because they will think that they dont need them is this true or is this workout good for cutting