Abs exercise:
Weighted Crunches
10 kg x 15 reps
[url]https://www.muscleandstrength.com/exercises/weighted-crunch.html[/url]
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Abs exercise:
Weighted Crunches
10 kg x 15 reps
[url]https://www.muscleandstrength.com/exercises/weighted-crunch.html[/url]
HEAVY DAY WEEK 4/5
weigh in: 81 kg
squats
20x11
32.5x11
65x11
65x11
barbell curl
10x11
10x11
10x11
10x11
row
20x11
30x11
60x11
60x11
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x11
20x11
30x11
30x11
Deadlift
10x11
27.5x11
52.5x11
52.5x11
bench press
10x11
25x11
50x11
50x11
Cheers,
StrongBigLean
MEDIUM DAY WEEK 4/5
weigh in: 82 kg
bench press
10x11
22.5x11
45x11
45x11
Deadlift
10x11
22.5x11
47.5x11
47.5x11
shoulder press
10x11
10x11
27.5x11
27.5x11
row
10x11
27.5x11
55x11
55x11
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x11
10x11
10x11
10x11
squats
10x11
30x11
57.5x11
57.5x11
Cheers,
StrongBigLean
LIGHT DAY WEEK 4/5
squats
25x11
52.5x11
52.5x11
barbell curl
10x11
10x11
10x11
10x11
row
10x11
25x11
47.5x11
47.5x11
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x11
10x11
25x11
25x11
Deadlift
10x11
20x11
42.5x11
42.5x11
bench press
10x11
20x11
40x11
40x11
Cheers,
StrongBigLean
Weigh in: 80.5 kg
Abs exercise:
Weighted Crunches
10 kg x 16 reps
HEAVY DAY WEEK 5/5
weigh in: 81 kg
bench press
10x12
25x12
50x12
50x12
Deadlift
10x12
27.5x12
52.5x12
52.5x12
shoulder press
10x12
20x12
30x12
30x11**************
row
20x12
30x12
60x12
60x12
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x12
10x12
10x12
10x12
squats
20x12
32.5x12
65x12
65x12
Cheers,
StrongBigLean
MEDIUM DAY WEEK 5/5
shoulder press
10x12
20x12
30x12
30x12
squats
10x12
30x12
57.5x12
57.5x12
barbell curl
10x12
10x12
10x12
10x12
row
10x12
27.5x12
55x12
55x12
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
Deadlift
10x12
22.5x12
47.5x12
47.5x12
bench press
10x12
22.5x12
45x12
45x12
Cheers,
StrongBigLean
LIGHT DAY WEEK 5/5
weigh in: 81.5 kg
bench press
10x12
20x12
40x12
40x12
Deadlift
10x12
20x12
42.5x12
42.5x12
shoulder press
10x12
10x12
25x12
25x12
row
10x12
25x12
47.5x12
47.5x12
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x12
10x12
10x12
10x12
squats
10x12
25x12
52.5x12
52.5x12
Cheers,
StrongBigLean
Abs exercise:
Weighted Crunches
10 kg x 18 reps
New workout now.
I've done several cycles of All Pro's Simple Beginner routine over the past year or so.
Now I'm going to try heavier weights with lower reps for squats, shoulder press, deadlift and bench press.
For Bent Over Row I am trying to do perfect form and eventually increase all the way up to 2 sets of 60kgx12reps. Although I did that on the previous cycle of All Pro's Simple Beginner routine I didn't have perfect form. After that I'll follow the same progression as squats, shoulder press, deadlift and bench press.
Barbell Curl is stalled until I buy an EZ Curl Bar.
HEAVY DAY WEEK 1
weigh in: 82 kg
squats
35x5
70x1
70x5
72.5x1
72.5x5
barbell curl
10x12
10x12
10x12
10x12
row
30x5
60x5 (perfect form)
60x6 (perfect form)
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
20x5
32.5x1
32.5x5
35x1
35x5
Deadlift
30x5
57.5x1 (close grip)
57.5x5 (wide grip)
62.5x1 (close grip)
62.5x5 (wide grip)
bench press
27.5x5
52.5x1
52.5x5
55x1
55x5
Cheers,
StrongBigLean
MEDIUM DAY WEEK 1
Weigh in: 82 kg
bench press
25x5
50x5
50x5
Deadlift
27.5x5
57.5x5
57.5x5
shoulder press
20x5
32.5x5
32.5x5
row
27.5x7
55x7 (good form)
55x8 (good form)
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x12
10x12
10x12
10x12
squats
32.5x5
65x5
65x5
Cheers,
StrongBigLean
LIGHT DAY WEEK 1
weigh in: 81.5 kg
squats
30x5
57.5x5
57.5x5
barbell curl
10x12
10x12
10x12
10x12
row
25x9
47.5x9 (good form)
47.5x10 (good form)
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x5
27.5x5
27.5x5
Deadlift
25x5
50x5
50x5
bench press
22.5x5
45x5
45x5
Cheers,
StrongBigLean
Weigh in: 81 kg
Abs exercise:
Weighted Crunches
10 kg x 20 reps
Weigh in: 81 kg
Abs exercise:
Weighted Crunches
10 kg x 22 reps
Weigh in: 81.5 kg
Abs exercise:
Weighted Crunches
10 kg x 20 reps
HEAVY DAY WEEK 1
weigh in: 79 kg
squats
40x5
72.5x1
72.5x5
barbell curl
10x12
10x12
10x12
10x12
row
30x5
60x5
60x6 (good form)
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
20x5
35x5
Deadlift
30x5
62.5x5 (close grip)
bench press
27.5x5
55x2...........................................
Cheers,
StrongBigLean
HEAVY DAY WEEK 2
Weigh in: 81.5 kg
bench press
27.5x5
52.5x1
52.5x5
Deadlift
32.5x5
62.5x1
62.5x5
shoulder press
20x5
35x5
row
30x5
60x5 (good form)
60x6 (good form)
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x12
10x12
10x12
10x12
squats
35x5
70x1
70x5
Cheers,
StrongBigLean
HEAVY DAY WEEK 3
weigh in: 81 kg
squats
37.5x5
72.5x1
72.5x5
barbell curl
10x12
10x12
10x12
10x12
row
30x7
60x7 (good form)
60x8 (good form)
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
20x5
37.5x1
37.5x5
Deadlift
32.5x5
65x1
65x5
bench press
27.5x5
55x1
55x5
Cheers,
StrongBigLean
HEAVY DAY WEEK 4
Weigh in: 82 kg
bench press
30x5
57.5x1
57.5x5
Deadlift
35x5
67.5x1
67.5x5
shoulder press
20x5
37.5x1
37.5x5
row
30x9
60x9 (good form)
60x10 (good form)
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x12
10x12
10x12
10x12
squats
37.5x5
75x1
75x5
Cheers,
StrongBigLean
HEAVY DAY WEEK 5
weigh in: 81.5 kg
squats
40x5
77.5x1
77.5x2................
barbell curl
10x12
10x12
10x12
10x12
row
30x11
60x12 (good form)
60x12 (ok form)
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
20x5
40x1
40x1..................
Squat
60x1
Deadlift
35x5
70x1
70x5
bench press
30x5
60x0.................
Cheers,
StrongBigLean
HEAVY DAY WEEK 6
Weigh in: 81.5 kg
bench press
30x5
57.5x1
57.5x5
Deadlift
37.5x5
72.5x1
72.5x5
shoulder press
20x5
37.5x1
37.5x4.................
row
30x11
60x11 (good form)
60x12 (ok/good form)
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
20x5
32.5x1 (bad form)..........
32.5x5 (bad form)..........
squats
37.5x5
75x1
75x5
Cheers,
StrongBigLean
MEDIUM DAY WEEK 6
squats
35x5
67.5x5
barbell curl
20x5
27.5x1
27.5x5
row
32.5x5
62.5x1
62.5x5
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
20x5
35x1
35x5
Deadlift
32.5x5
65x5
bench press
25x5
52.5x5
Cheers,
StrongBigLean
[QUOTE=DTweb;1623673451]Good workouts. You´re full body friendly.[/QUOTE]
Thanks, it's the only one I know how to do at this stage. Later on I do plan to do splits with different parts of the body on different days.
LIGHT DAY WEEK 6
bench press
25x5
45x5
Deadlift
30x5
57.5x5
shoulder press
20x5
32.5x5
row
27.5x5
57.5x5
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
20x5
25x5
squats
30x5
60x5
Cheers,
StrongBigLean
HEAVY DAY WEEK 7
squats
40x5
77.5x1
77.5x5
barbell curl
15x5
30x1
30x5
row
32.5x5
65x1
65x5
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
20x5
37.5x1
37.5x4..................
Deadlift
37.5x5
75x1
75x5
bench press
30x5
60x1
60x2...............
Cheers,
StrongBigLean
MEDIUM DAY WEEK 7
weigh in: 82 kg
bench press
30x5
58.5x5
Deadlift
35x5
67.5x5
shoulder press
20x5
36x5
row
30x5
57.5x5
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
15x5
27.5x5
squats
35x5
70x5
Cheers,
StrongBigLean
LIGHT DAY WEEK 7
squats
30x5
62.5x5
barbell curl
12.5x5
25x5
row
25x5
52.5x5
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
20x5
32.5x5
Deadlift
30x5
60x5
bench press
27.5x5
52.5x5
Cheers,
StrongBigLean
Been quite sick lately with shingles and then a chest infection.
Still a bit sick but felt like I could get back into the gym a bit.
bench press
50x5
50x5
Deadlift
70x5
70x5
shoulder press
30x5
30x5
row
65x5
65x5
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
30x5
30x
squats
70x1
Cheers,
StrongBigLean
Been sick for awhile and lost some motivation.
Getting back into it.
New workout program coming soon but today I'll do the old full body workout.
WORKOUT
squats
20x12
30x12
60x6 (not mentally tough enough yet)
60x7
barbell curl
10x12
10x12
23.5x12
23.5x12
row
10x12
30x12
57.5x4
57.5x6
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x12
10x12
25x12
25x9
Deadlift
10x12
25x12
50x6
50x8
bench press
10x12
25x12
48.5x6
48.5x6
Cheers,
StrongBigLean
3.5 km jog without stopping/walking - 1 lap around my Uni