BlackenGuru's Allpro's Workout Log

[BlackenGuru]

Hi everyone, this is going to be my workout log for Allpro's Beginner Routine

I started lifting around 6 months ago however I had a severe case of ****arounditis and never managed to stick with a proper program for more than one month. Made some beginner gains physique-wise however my strength is really low. So, I plan on sticking with Allpro's routine for about a year.

Height: 5'9
Weight: 162 lbs
Age: 17

I plan on cutting while running this routine until I have visible abs and then lean bulk for the rest of the year.

My goals strength-wise is a 2xBW Squat and 1.5xBW Bench.

I will determine my starting weights tomorrow since my gym is closed today. Also, I will be going jogging for half an hour about 2xweek for cardio and fat loss.

Will update this every workout.

[BlackenGuru]

Figured out my starting weights today. Here are my 10RM's for the exercises

Squat: 55kg
Bench Press: 40kg
Bent-over rows: 30kg
Overhead barbell press: 25kg
Stiff-Legged Deadlifts: 60kg
Barbell Curls: 20kg
Calf raises: 55kg

[BlackenGuru]

Medium Day:

Squat 50kg 2x8 ( 2 warmup sets at 10kg and 25kg)
Bench Press 35kg 2x8 (2 warmup sets at 10kg and 20kg)
Bent-over rows 30kg 2x7 (2 warmup sets at 10kg and 15kg)
Overhead Barbell Press 25kg 2x7
SLDL 55kg 2x8
BB Curls 20kg 2x7
Calf Raises 50kg 2x8

[BlackenGuru]

Light Day:

Squat 45kg 2x8 ( 2 warmup sets at 10kg and 20kg)
Bench Press 35kg 2x8 (2 warmup sets at 10kg and 20kg)
Bent-over rows 25kg 2x8 (2 warmup sets at 10kg and 15kg)
Overhead Barbell Press 20kg 2x8
SLDL 50kg 2x8
BB Curls 15kg 2x8
Calf Raises 45kg 2x8

[BlackenGuru]

Heavy Day:

Squat: 55kg x 4x9 (30kg and 15kg warmup sets)
Bench Press: 40kg x4x9 (20kg and 10kg warmup sets)
Bent-over rows: 30kg x4x9 (15k and 10kg warmup sets)
Overhead barbell press: 25kg x2x9
Stiff-Legged Deadlifts: 60kg x2x9
Barbell Curls: 20kg x2x9
Calf raises: 55kg x2x9

[BlackenGuru]

Medium Day:

Squat: 50kg x 4x9 (25kg and 10kg warmup sets)
Bench Press: 35kg x4x9 (20kg and 10kg warmup sets)
Bent-over rows: 30kg x4x8 (15kg and 10kg warmup sets)
Overhead barbell press: 25kg x2x8
Stiff-Legged Deadlifts: 55kg x2x9
Barbell Curls: 20kg x2x8
Calf raises: 50kg x2x9

[BlackenGuru]

Heavy Day:
Squat: 55kg x 4x10 (30kg and 15kg warmup sets)
Bench Press: 30kg x4x10 (20kg and 10kg warmup sets)
Bent-over rows: 30kg x4x10 (15k and 10kg warmup sets)
Overhead barbell press: 25kg x2x10
Stiff-Legged Deadlifts: 60kg x2x10
Barbell Curls: 20kg x2x10
Calf raises: 55kg x2x10

Missed a light-workout the previous week. Messed up on bench today as I was supposed to bench 40kg but incorrectly counted the plates.

[BlackenGuru]

Medium Day:

Squat: 50kg x 4x10 (25kg and 10kg warmup sets)
Bench Press: 40kg x4x10 (20kg and 10kg warmup sets)
Bent-over rows: 30kg x4x9 (15kg and 10kg warmup sets)
Overhead barbell press: 25kg x2x9
Stiff-Legged Deadlifts: 55kg x2x10
Barbell Curls: 20kg x2x9
Calf raises: 50kg x2x10

[BlackenGuru]

Heavy Day:
Squat: 55kg x 4x11 (30kg and 15kg warmup sets)
Bench Press: 40kg x4x11 (20kg and 10kg warmup sets)
Bent-over rows: 30kg x4x11 (15k and 10kg warmup sets)
Overhead barbell press: 25kg x2x11
Stiff-Legged Deadlifts: 60kg x2x11
Barbell Curls: 20kg x2x11
Calf raises: 55kg x2x11


Missed another light day the previous week. Will make sure I don't do that this week.

[BlackenGuru]

Haven't updated this long in a long time. Have been going to the gym on and off since. Finally going to get more consistent nowadays