My Allpro journal

[hopla]

I'm 18 turning 19 this year and have decided to follow the Allpro workout for a few cycles...

My stats
weight : 187 lbs
Arms : 12.2 inch
chest : 38.18 inch
legs : 22.44 inch
waist : 34.25

I know it's not much but that's why i'm doing this workout and i'm going to push this workout to its a limitations.

Week 1
Day 1 Heavy day

Squats
4 sets : 66 lbs;88 lbs;110 lbs;110 lbs at 8 reps

bench
4 sets : 66 lbs;88 lbs;110 lbs;110 lbs at 8 reps

bent over rows
4 sets : 33 lbs;55 lbs;66 lbs;66 lbs

barbell overhead press
4 sets : 33 lbs;33 lbs;33 lbs;33 lbs at 8 reps

stiff legged dead lift
4 sets : 66 lbs;66 lbs;66 lbs;66 lbs

barbell curl
4 sets : 33 lbs;33 lbs;33 lbs;33 lbs at 8 reps

calf raise
4 sets : 33 lbs;33 lbs; 33 lbs;33 lbs at 8 reps

[hopla]

week 1
Day 2 medium day

squats 4 sets : 44 lbs;66 lbs;88 lbs;88 lbs at 8 reps

bench 4 sets : 44 lbs;66 lbs;88 lbs;88 lbs at 8 reps

bent over rows 4 sets : 22 lbs;33 lbs;66 lbs;66 lbs at 8 reps

barbell overhead rows 4 sets : 33 lbs;33 lbs;33 lbs;33 lbs at 8 reps

stiff legged dead lift 4 sets : 44 lbs;44 lbs;44 lbs;44 lbs at 8 reps

barbell curl 4 sets : 33 lbs;33 lbs;33 lbs;33 lbs at 8 reps

calf raise 4 sets : 33 lbs;33 lbs;33 lbs;33 lbs

Although this was medium day weight felt much heavier specifically on the bench press

[hopla]

week 1
Day 3 light day

squats 4 sets:44 lbs;44 lbs;88 lbs;88 lbs at 8 reps
bench press 4 sets: 44 lbs;44 lbs;88 lbs;88 lbs at 8 reps
bent over row 4 sets: 22 lbs;33 lbs;55 lbs;55 lbs at 8 reps
barbell overhead press 4 sets:33 lbs;33 lbs;33 lbs;33 lbs at 8 reps
stiff legged dead lifts 4 sets:44 lbs;44 lbs;44 lbs;44 lbs at 8 reps
barbell curl 4 sets: 33 lbs;33 lbs;33 lbs;33 lbs at 8 reps
calf raise 4 sets: 22 lbs; 22 lbs;22 lbs;22 lbs

Today was okey

[hopla]

week 2
day 1 heavy day
all reps increase by 1 rep

squats :.......................44 lbs;66 lbs;110 lbs at 9 reps
bench press :................44 lbs,66 lbs, 110 lbs;110 lbs at 9 reps
bent over row:..............22 lbs;33 lbs;66 lbs;66 lbs at 9 reps
barbell overhead press:..33 lbs;33 lbs;33 lbs;33 lbs at 9 reps
stiff legged deadlifts:.....44 lbs,44 lbs;66 lbs;66 lbs at 9 reps
barbell curls:.................22 lbs;22 lbs;33 lbs;33 lbs at 9 reps
calf raise 4 sets:...........22 lbs; 22 lbs;22 lbs;22 lbs at 9 reps

today felt more difficult then last week it might be the beginning off overtraining but i feel fine or it might just be due to fact of the added rep to every set

[hopla]

week 2
day 2 medium

squat.......44 lbs;66 lbs;88 lbs;94 lbs at 9 reps
bench press.......44 lbs;66 lbs;94 lbs at 9 reps
bent over row....22 lbs,33 lbs,59 lbs,59 lbs at 9 reps
barbell overhead row...33 lbs,33 lbs,33 lbs/33 lbs at 9 reps
stiff legged dead lifts.....44 lbs;44 lbs;44 lbs;44 lbs at 9 reps
barbell curls:.................22 lbs;22 lbs;33 lbs;33 lbs at 9 reps
calf raise 4 sets:...........22 lbs; 22 lbs;22 lbs;22 lbs at 9 reps

had a hard time with overhead press

[hopla]

week 2
day 3 light day

squats................................44 lbs;44 lbs;88 lbs;88 lbs at 9 reps
bench press.......................: 44 lbs;44 lbs;88 lbs;88 lbs at 9 reps
bent over row.....................: 22 lbs;33 lbs;55 lbs;55 lbs at 9 reps
barbell overhead press..........:33 lbs;33 lbs;33 lbs;33 lbs at 9 reps
stiff legged dead lifts............:44 lbs;44 lbs;44 lbs;44 lbs at 9 reps
barbell curl..........................: 22 lbs;22 lbs;33 lbs;33 lbs at 9 reps
calf raise...........................: 22 lbs; 22 lbs;22 lbs;22 lbs at 9 reps

today was good

[hopla]

week 3
day 1 heavy day
all reps increase by 1 rep

squats :.......................44 lbs;44 lbs;110 lbs;110 lbs at 10 reps
bench press :................44 lbs,44 lbs, 110 lbs;110 lbs at 10 reps
bent over row:..............22 lbs;33 lbs;66 lbs;66 lbs at 10 reps
barbell overhead press:..33 lbs;33 lbs;33 lbs;33 lbs at 10 reps
stiff legged dead lifts:.....44 lbs,44 lbs;66 lbs;66 lbs at 10 reps
barbell curls:.................22 lbs;22 lbs;33 lbs;33 lbs at 10 reps
calf raise :...........22 lbs; 22 lbs;22 lbs;22 lbs at 10 reps

It was extremely exhausting i was dead i did not enjoy this workout this program is getting very hard

[hopla]

week 3
day 3

squats :.......................44 lbs;44 lbs;110 lbs;110 lbs at 10 reps
bench press :................44 lbs,44 lbs, 110 lbs;110 lbs at 10 reps
bent over row:..............22 lbs;33 lbs;66 lbs;66 lbs at 10 reps
barbell overhead press:..33 lbs;33 lbs;33 lbs;33 lbs at 10 reps
stiff legged dead lifts:.....44 lbs,44 lbs;66 lbs;66 lbs at 10 reps
barbell curls:.................22 lbs;22 lbs;33 lbs;33 lbs at 10 reps
calf raise :...........22 lbs; 22 lbs;22 lbs;22 lbs at 10 reps

had to a heavy day today because i missed medium day this week

[NGV22]

nice bro you still doing this program?