Shane's ALL Pro Beginner workout.

[shaneinga]

Sounds good. So you're getting ready to do a heavy day 9 reps work out, since your last one was easy day 8 reps?

Interesting to look at all these different schemes for adding weight and reps. How well do you think this method is working?

Yeah I will run 9s all next week. It works well, especially since my main goal is to drop weight. The slower progression vs a 5x5 is much more manageable. If you are bulking running this program I have read that you do 15 percent jumps instead of 10.

So far so good, I like doing full body 3 times a week, and I like hitting the same muscle groups 3 times a week as well. I like it overall.

I am doing 5 cycles, but honestly I could probably run it for a full year or more and still see pretty decent gains. I plan on moving on to 5/3/1 after this.

[Talltobig]

http://forum.bodybuilding.com/showth...0947761&page=1

There's the link for it, TTB. It's a good beginner program, cut-friendly with a built in deload (the 10 and 20 percent less days).

Thanks!

Yeah I will run 9s all next week. It works well, especially since my main goal is to drop weight. The slower progression vs a 5x5 is much more manageable. If you are bulking running this program I have read that you do 15 percent jumps instead of 10.

So far so good, I like doing full body 3 times a week, and I like hitting the same muscle groups 3 times a week as well. I like it overall.

I am doing 5 cycles, but honestly I could probably run it for a full year or more and still see pretty decent gains. I plan on moving on to 5/3/1 after this.

Sounds good. Yea, one can only keep adding 5lbs a week for so long of course. After that there needs to be some kind of plan. Glad that this one is working so well for you.

[yaaar]

Costco trip, 1 million calories

[shaneinga]

Costco trip, 1 million calories

It was serious out there.

[shaneinga]

Cycle 4 Week 2 Heavy Day

Squats

95 x 9
135 x 9
175 x 9 x 2

Bench Press
95 x 9
135 x 9
190 x 9 x 2

Bent Rows
95 x 9
135 x 9
160 x 9 x 2
135 x 15
135 x 12 -----> Felt like adding some more work in

SLDL
175 x 9 x 2

SOHP
95 x 9 x 2

BB Curls
80 x 9 x 2

Seated Calf Raises/SS with One Leg Standing Calf Raises
160 x 11 x 2
BW x 11 x 2

Lat Pulls
120 x 9 x 2

Peck Deck /SS with Push ups
150 x 9 x 2
BW x 10 x 2

Went in today and knocked out heavy day. Squats felt good. Played with my grip and moved my stance again to make sure my knees are pointed out and I am concentrating on hip drive. I feel I still have a lot to work on, but they are getting better every week. Lots of room for improvement and growth here, I don't feel strength is the limiting factor for growth here, so that is good.

Bench press is another story. They were HEAVY today, my second set I almost missed the 9th rep but I pushed it out.

I threw in some extra work today just playing around.

Another one in the books.

[Marius_Ursus]

The good news is once you get your form solid, the gains come hard and fast for a while.

[EVendettaP]

Excellent stuff well done Shane!

[MooseTequila]

I am so jeli that on a heavy day you can add additional stuff... way to bring it!

[robosphere]

That's really encouraging that you're figuring out your squats, Shane, considering you felt they were your weak point. Impressive stuff!

[shaneinga]

The good news is once you get your form solid, the gains come hard and fast for a while.

That is what I am hoping for Bear. I really like the way I am squatting now. I will get some video Friday and post it up and let you guys critique it.

Excellent stuff well done Shane!

Thanks Eddie!

I am so jeli that on a heavy day you can add additional stuff... way to bring it!

Just trying to keep it as fresh as possible and make sure I leave feeling like I hit it hard.

That's really encouraging that you're figuring out your squats, Shane, considering you felt they were your weak point. Impressive stuff!

Thanks Robo, it will be nice once I can get where I can rep my body weight for 12 reps. I think I can accomplish it eating in a deficit if I can clean up my form some. I guess time will tell.

[Plateauplower]

Nice job, lots of good hard work in there. Love adding soem extra work on heavy day. Beast mode.

[shaneinga]

Nice job, lots of good hard work in there. Love adding soem extra work on heavy day. Beast mode.

Thanks man, I read a thing the John G wrote over in the exercises forum. It got me all inspired to go hard every time I go in, whether a program calls for it or not.

Here is the link if you are interested. http://forum.bodybuilding.com/showth...hp?t=116726611

I plan on kicking it into high gear and if I feel that I have more in the tank for a certain exercise, I am going to put some more work in.

[shaneinga]

Tuesday, Cardio and Abs.

Captain Chair Leg Raises.
20
20
15
10

Want to try to get 100 across 4 sets.

Back extensions + 45lb
12
12
10
10
Want to get 60 across 4 sets

Ab Crunch Machine 95 lbs
30
20
20
15
15
Want to get 100 across 4 reps and then will raise the weight 10 lbs

Side Bends
45 x 15 x 3

Want to get 60 across 3 sets and will raise weight.

Elliptical
30 Minutes
478 Calories Burned.

Punching that cardio and ab clock. I might throw another ab day in on Sunday with cardio. Do some planks, ab rollouts, and some cable crunches.

[yaaar]

I don't know what any of those things are, but I'm sure you've killed them!

[shaneinga]

I don't know what any of those things are, but I'm sure you've killed them!

They were murdered. Hopefully I scared enough of them that they won't show their face again for at least another week.

[Marius_Ursus]

Punching the clock...I'm on that crew today, too. Abs and car...car-dee...

[shaneinga]

Punching the clock...I'm on that crew today, too. Abs and car...car-dee...

Yep. Put the time in and keep moving forward.

[MooseTequila]

Like a machine... like a freaking machine! WTG Shane...

[mirroroferised]

Thanks man, I read a thing the John G wrote over in the exercises forum. It got me all inspired to go hard every time I go in, whether a program calls for it or not.

Here is the link if you are interested. http://forum.bodybuilding.com/showth...hp?t=116726611

I plan on kicking it into high gear and if I feel that I have more in the tank for a certain exercise, I am going to put some more work in.

Good post. I've read it a couple times as well. It's always nice to read some inspirational stuff around here instead of bickering

[EVendettaP]

Great job again man keep on smashing it!

[Talltobig]

Awesome job with the workouts! Looking at the heavy day - that really is a heavy day! Impressive bench 190x9x2. Don't blame you for having a tough time with the last rep. You pressed it up though and that is what matters. Heavy bench, heavy OH press and peck deck in the same work out... Good stuff.

[shaneinga]

Like a machine... like a freaking machine! WTG Shane...

Thanks Moose! I see you are kicking some cardio butt on your off days as well.

Great job again man keep on smashing it!

Thanks Eddie, I am trying.

Awesome job with the workouts! Looking at the heavy day - that really is a heavy day! Impressive bench 190x9x2. Don't blame you for having a tough time with the last rep. You pressed it up though and that is what matters. Heavy bench, heavy OH press and peck deck in the same work out... Good stuff.

Thanks, hopefully I will that 190 for 10 x 2 next week. The 10 sets are usually were the next cycle feels really heavy.

[shaneinga]

Good post. I've read it a couple times as well. It's always nice to read some inspirational stuff around here instead of bickering

Agreed, I like the inspirational posts I find sprinkled throughout the pages and go back to them often when I need a pick me up.

[shaneinga]

Cycle 4 Week 2 Medium Day

Leg Extensions
135 x 9
150 x 9
165 x 9
165 x 19
165 x 11
165 x 7

Leg Curls
80 x 9
95 x 9
110 x 9
110 x 12
110 x 7

Bench Press
95 x 9
135 x 9
170 x 9
170 x 11
135 x 10

Bent Rows
95 x 9
135 x 9
145 x 9
145 x 12

SLDL
155 x 9 x 2

SOHP
85 x 9
85 x 12

BB Curls
75 x 9 x 2

Standing Machine Calf Raises, seated ones were taken
210 x 15 x 2

Lat Pulls
110 x 9
110 x 12

Pec Deck/SS with pushups
150 x 9 x 2
10 x 2


I have decided to add reps to my 2nd working sets. If I feel good, I might even add some drop sets. Changing up programming here and trying to really push myself. Felt good and added some variation that I was needing.

Another one in the books.

[MooseTequila]

So much awesome how you are able to pile onto the load you are already doing, nice work!

[shaneinga]

So much awesome how you are able to pile onto the load you are already doing, nice work!

Thanks Moose. Just trying to spice things up a little.

[JohnF68]

Great job adding to the weights while also managing a good pace on weight loss!

[EVendettaP]

Youre on course to destroy this cycle Shane, keep pushing man. Fair play on all the extra work too. That's inspiring stuff

[shaneinga]

Great job adding to the weights while also managing a good pace on weight loss!

Thanks John!

Youre on course to destroy this cycle Shane, keep pushing man. Fair play on all the extra work too. That's inspiring stuff

Thanks Eddie. I am hard headed when it comes to following a program to "T", I will see how long I can keep it up.

[yaaar]

11x170 on bench, nice job

Killing it right now Shane!