Voxmusculus' All Pros Log

[Voxmusculus]

I first decided to get in shape about 4.5 months ago, when I started P90X in May. After one round of P90X, I lost ~22 lbs and got in much better shape.

However, as badly as I wanted to see my abs, I have very little muscle mass at 137 lbs. The last time I saw my abs was when I was 132 lbs, and I realized that I did not go back to being that skinny and wiry.

So, rather than start P90X Phase 2, I decided to bulk with All Pro's for two cycles (10 weeks) and then reevaluate (maybe cut?). The only modification I have made to the All Pro's routine is to add pull-ups on my workout days, and add P90X Ab Ripper X and Plyometrics into my cardio days. I will perhaps still do YogaX and X Stretch once e

My goals:

1. Gain .5 lbs every week, to hit 5 lbs at the end of 10 weeks (~142 lbs).
2. Hit 110 gm of protein/day.
3. Do Abs & Cardio at least 3 times a week on my off days.

[Voxmusculus]

Day 1: 8/31/2012

* All Pros Routine at 8 Reps, 100%
* Protein: 100g

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Day 2: 9/1/2012

* Elliptical with abs
* Protein: 112g

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Day 3: 9/2/2012

* All Pros Routine at 8 Reps, 90%
* Protein: 105g
* Way too many carbs.

[Voxmusculus]

Day 3: 9/3/2012

* Rest

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Day 4: 9/4/2012

* All Pros Routine at 8 Reps, 80%
* Also did some tricep kickbacks and dips since my tris felt underworked
* Protein: 107g

[phoenixr2]

Good luck! What are you doing for cardio? If your goal is gaining size (lbm) might want to cut back on the cardio as its going to be counterproductive to that goal.

[Voxmusculus]

Good luck! What are you doing for cardio? If your goal is gaining size (lbm) might want to cut back on the cardio as its going to be counterproductive to that goal.

Thank you! Yesterday was cardio day, and I just did HIIT for 15 minutes on the treadmill, and cooled down on the elliptical for another 15.

You're right -- I had a hard time building muscle when I was on P90X because I was doing a lot of cardio and not eating enough protein, which I think hurt my recovery.

This time around, I'm limiting my cardio to just 15 minutes of HIIT (running or rowing) and 15 minutes of cool down (elliptical or bike). Is that too much, or do you think I should cut down still further?

[Voxmusculus]

Day 5: 9/5/2012

* Cardio - 15 minutes HIIT (treadmill), 15 minutes cool down (elliptical)
* Protein: 70g

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Day 6: 9/6/2012

* All Pros Routing at 9 Reps, 100%
* Also did some tricep kickbacks and dips
* Protein: 101g

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And here's my update for today from another thread:

Today was the second week of All Pro's. Oh boy. I thought 9 reps would be easy, but nope, it was genuinely hard.

The workouts that I thought I'd struggle with weren't too bad -- the ones that I thought would be easy were surprisingly hard.

Squats, bent over rows, stiff-legged deadlifts, and calf raises were easy. I even got my form mostly right that my back isn't hurting, despite the increased reps (I'd never before realized how much you needed to concentrate to engage the right muscles). On the other hand, I struggled with my bench, overhead barbell presses (oh boy), and barbell curls.

I am genuinely concerned that I may not be able to hit 12 reps in the next few weeks, but let's see if upping protein + cutting cardio helps with recovery and growth!

[Voxmusculus]

Day 7: 9/7/2012

* Rest
* Protein: 133g

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Day 8: 9/8/2012

* All Pros Routine at 9 Reps, 90%
* Running for 15 minutes post-workout
* Protein: 129g

Good workout today. My form has improved significantly, and I feel so much better.

Compared to P90X, I actually look forward to my workouts every day. And while I am not as exhausted, I feel like my whole body gets a very thorough workout.

[Voxmusculus]

Day 9: 9/9/2012

* Rest
* Protein: 60g

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Day 10: 9/10/2012

* All Pros Routine at 9 Reps, 80%
* Running for 15 minutes post-workout
* Protein: 129g

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Day 11: 9/11/2012

* Rest
* Protein: 104g

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Day 12: 9/12/2012

* Rest
* Protein: 51g
* Ended up getting drunk and having a few smokes. Not happy!

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Day 13: 9/13/2012

* Repeated All Pros Routine at 10 Reps, 100%
* Protein: 84g
* My workouts were good but I struggled with a few, probably because it was late night and I was still slightly hungover.

[Voxmusculus]

Day 14: 9/14/2012

* Warmup on the elliptical for 10 minutes
* HIIT running for 10 minutes
* P90X Ab RipperX for 15 minutes
* Protein: 112g

[punkmillitia]

Day 14: 9/14/2012

* Warmup on the elliptical for 10 minutes
* HIIT running for 10 minutes
* P90X Ab RipperX for 15 minutes
* Protein: 112g

Hi.
It seems like you don't work out enough - I would recommend you join a gym and do all kinds of muscle groups and mostly stop the cardio.
Good luck on your journey!

[Voxmusculus]

Hi.
It seems like you don't work out enough - I would recommend you join a gym and do all kinds of muscle groups and mostly stop the cardio.
Good luck on your journey!

I'm bulking and doing All Pro's -- full body compounds. So, I don't do anything intense on alternate days, only little cardio and abs.

[Voxmusculus]

Day 15: 9/15/2012

* Rest (cold)
* Protein: 124g

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Day 16: 9/16/2012

* All Pros Routine at 10 Reps, 100%
* Protein: 121g

Repeated 100% because of how tired I was the last time I did it. Much better this time. Will continue with deload per schedule (do both 90% and 80%). I just feel so much more "buff" now!

[phoenixr2]

Protein has been lower than your target goal intake. Are you still at 137, or any increase yet? Keep on it man!

[Voxmusculus]

Protein has been lower than your target goal intake. Are you still at 137, or any increase yet? Keep on it man!

Thanks, man. A slight increase in weight -- from 137.8 to 138! Which while not great, is progress in the right direction.

Yeah, I really have been having a hard time hitting my protein numbers. As a vegetarian, I'm worried about having a big intake of protein at one go wouldn't work (i.e. 60g shake in the morning and evening), so been trying to space it out fairly evenly.

But the good news is that I was afraid I'd struggle with 10 reps, but I feel surprisingly good about hitting additional reps and increasing the weights. I think you and Serp were right - cardio was hurting my recovery, and I think the additional protein has helped. I really should try and make it more consistent, though.

[Voxmusculus]

Day 17: 9/17/2012

* Rest (cold/flu) - really wanted to do abs, but upset stomach and overall tiredness made me feel like throwing up.
* Protein: 119g

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Day 18: 9/18/2012

* All Pros Routine at 10 Reps, 90%
* Protein: 120g

I felt a little better today, but I swear, I literally dragged myself to the gym and worked out on sheer determination alone. I'm glad it was only 90%, because I would have died at a 100%. I was pooped at the end of it all, though.

[Voxmusculus]

Days 19, 20, 21: 9/18/2012 - 9/21/2012

* Rest (cold/flu) - went to the doctor, and he said I had the flu. So, down with cough drops and drinking lots of soup, and trying to keep food down.
* Protein: 62g, 64g, and 94g respectively.

[Voxmusculus]

Days 22: 9/2/2012

* All Pro's routine at 10 reps, 80%
* Protein: 129g

I really thought I was going to pass out, but worked out today on sheer will power alone.

Given the 3-day rest break from being sick, I thought I was going to suck even at my 80% day, but that wasn't the case. Surprisingly, my workouts were pretty consistent. Now that I'm all done, I feel pretty amazing! Can't wait to up my reps to 11 @ 100% on Monday.

[Voxmusculus]

Day 23: 9/23/2012

* Rest
* Protein: 144g

Day 24: 9/24/2012

* All Pros - 4 Sets/11 Reps: 100%
* Protein: 63g

Day 25: 9/25/2012

* Rest
* Protein: 54g

Day 26: 9/26/2012

* All Pros - 4 Sets/11 Reps: 90%
* Protein: 35g

Day 27: 9/27/2012

* Rest
* Protein: 101g

Day 28: 9/28/2012

* All Pros - 4 Sets/11 Reps: 80% (early AM)
* Protein: 57g

Day 29: 9/29/2012 - 9/30/2012

* All Pros - 4 Sets/12 Reps: 100% (late night)
* Protein: 142g

[Voxmusculus]

Day 30: 9/30/2012

* Rest
* Protein: 154g

Day 31: 10/1/2012 - 9/30/2012

* All Pros - 4 Sets/12 Reps: 90%
* Protein: 102g

[Voxmusculus]

Days 32-34: 10/2/2012 - 10/4/2012

* Rest - traveling
* Protein: 49g, 108g, and 54g respectively

Day 35: 10/5/2012

* All Pro's - 4 Sets/12 Reps: 100% (since I missed the workout for more than 2 days in a row)
* Protein: 125g

Here's my today's workout from another thread:

Today was amazing. Even thought it was an 80% day, I hadn't worked out since Monday because I was traveling. So, I ended up doing 100% at 12 reps, again.

The thing is, one of the regulars at the gym saw me with my squats, and fixed my form. Told him about All Pro's, and he not only knew it, he also made sure I hit all 12 reps with good form. It was amazing!

The only thing I failed at was my OHP. I couldn't do more than 8 reps properly, even after I reduced the weight (even though I could do 12, if with poor form for the lats 3, when I last did 100%).

He also showed me a couple of great ab workouts to complement All Pro's. I usually feel pretty toast at the end of my workouts, but today, I was so exhausted that my legs and arms still feel like jelly.

I'll be starting my next round of All Pro's on Sunday, and I've been thinking of doing IF. The idea is that I'll eat well on workout days, but pretty much eat at/below maintenance on rest days. Let's see how that goes.

[Dutchie1972]

You seem to be doing well. Progress pics?

[Voxmusculus]

You seem to be doing well. Progress pics?

Thanks, man. Been planning on posting some, but never seem to get around to doing it. Hopefully, soon.

Although truthfully, since I've been bulking, I've actually been getting a little "bigger", not more cut. However, I just feel that the next time I cut, it will be well worth it.

[Voxmusculus]

Days 36: 10/6/2012

* Rest
* Protein: 58g

Day 37: 10/7/2012

* All Pro's - Cycle 2 - 4 Sets/8 Reps: 100%
* Protein: 103g

[Voxmusculus]

At last! A weight gain of ~2 lbs -- I'm currently at 139.8 lbs. Whew.

[chrissy1988]

At last! A weight gain of ~2 lbs -- I'm currently at 139.8 lbs. Whew.

Congrats on the gain.

I looked at your workout routine, weight, etc and it makes sense that your maintenance wouldn't be that much greater than mine considering you're only ~30 pounds more than me which isn't THAT significant once you account for our differences in activity level.

I hope my log kind of clarifies the maintenance numbers a bit. Keep at it --oh and what are you eating for protein? I was vegan once upon a time but I thought better of it; however, I might be able to help you out!

[Voxmusculus]

Congrats on the gain.

I looked at your workout routine, weight, etc and it makes sense that your maintenance wouldn't be that much greater than mine considering you're only ~30 pounds more than me which isn't THAT significant once you account for our differences in activity level.

I hope my log kind of clarifies the maintenance numbers a bit. Keep at it --oh and what are you eating for protein? I was vegan once upon a time but I thought better of it; however, I might be able to help you out!

Absolutely. I wasn't aware you were running ~5-10 miles/day, which burns a lot more, and explains your relatively high maintenance.

As far as protein is concerned, I mostly consume whey and Greek yogurt -- it's still not easy hitting the numbers since I'm on the road a lot, but it mostly works when I'm home. I occasionally eat tofu, tempeh, and cheese but not as much. Are there other sources you've found helpful?

[chrissy1988]

Absolutely. I wasn't aware you were running ~5-10 miles/day, which burns a lot more, and explains your relatively high maintenance.

As far as protein is concerned, I mostly consume whey and Greek yogurt -- it's still not easy hitting the numbers since I'm on the road a lot, but it mostly works when I'm home. I occasionally eat tofu, tempeh, and cheese but not as much. Are there other sources you've found helpful?

dry roasted edamame if you're not adverse to soy since it travels well, quorn, quinoa, nutritional yeast is AMAZING--not sure what it's primary macro is but I know it's NOT carbs-- milk, cheese (love string cheese), eggs (loads and loads and loads of eggs), and protein bars (quest bars are delicious and low in carbs).

[Voxmusculus]

dry roasted edamame if you're not adverse to soy since it travels well, quorn, quinoa, nutritional yeast is AMAZING--not sure what it's primary macro is but I know it's NOT carbs-- milk, cheese (love string cheese), eggs (loads and loads and loads of eggs), and protein bars (quest bars are delicious and low in carbs).

No, I'm not averse to soy. Can't eat eggs, though (allergy). But I never knew about nutritional yeast - will give that a shot. Thanks!

[Voxmusculus]

Day 38: 10/8/2012

* Rest
* Protein: 137g

Starting yesterday, I'm on IF with my bulk. Let's see how that goes.

[Voxmusculus]

Day 39: 10/9/2012

* All Pro's - Cycle 2 - 4 Sets/8 Reps: 90%
* Protein: 127g