AllPro: A Simple Beginner's Routine part III

[aceedkins]

Dude thanks so much i've been doing 6 sets of 8-12 for 3 months now haha. Gains have been great but my knees ****ing hurt

Jesus christ man!

[Electrophoresis]

Just did first week of C1, feels like I'm doing nothing but that seems to be normal after reading some of the other posts on here.

[FitnessFan76]

it sounds to me like you've found your new maintenance calories. I would add 200 calories for a week and then add another 200. Reassess things a month from now.

I agree that whatever alabama is doing, it's not allpros.

Thanks GK; the last thing I want to do is be stuck on the same weight for ages, while my good work at the gym goes to waste.

[jampot1]

Hello. I've been running this since November. 3 Cycles on a bulk then 3 on a cut. I'm tempted to move on to something else just because I don't enjoy doing this program as much as I use to. It's possible I don't enjoy it because I've made no progress during my 3 cycles on a cut (other than losing fat).

I retested my 10RM and most of my lifts have dropped by about 10% so I'm back where I was on cycle 3, which I am fine with. I think I'll do 1 more cycle with these weights while I transition from cut to bulk and see how I feel.

The routine I'm considering is Greyskull LP, which is a linear progression strength program (like SS) but with a more consideration for hypertrophy, which is what I'm really after. I'm fully aware I'm still a beginner so I'm not going to be moving on to an intermediate program.

If anyone is interested these are my current weights after my 10RM re-test:

squat 100kg
bench 60kg
rows 60kg
press 40kg
deads 100kg
curls 40kg
raise 97kg

[SuccessByDesign]

FAQ

Q2: How do I know what weight I should get started with for each exercise in the routine?
A: This is explained in detail here: http://forum.bodybuilding.com/showth...#post928710923

link is broken, anyone have a working one?

[TheGUNNER13]

umm could someone tell me how to do the calf raises.
I just finished my first week of first cycle. I am doing the calf raise on the machine.

the machine is primarily used of bench press for chest (I dont know the machine name). I just duck under the handle of the machine and stand up, using my shoulders as to rest the handles, and do the calf raises.
and we don't have smith machine at the gym !!

thanks.

i have attached a picture, the machine looks somewhat like that.

[jampot1]

link is broken, anyone have a working one?

Hey, SuccessByDesign. Here you go (also PM'ed you):
http://forum.bodybuilding.com/showth...#post928710923

[richierichballs]

Going to start this tomorrow and see how it goes,
Thank you for the help.

[wannagoheavy]

umm could someone tell me how to do the calf raises.
I just finished my first week of first cycle. I am doing the calf raise on the machine.

the machine is primarily used of bench press for chest (I dont know the machine name). I just duck under the handle of the machine and stand up, using my shoulders as to rest the handles, and do the calf raises.
and we don't have smith machine at the gym !!

thanks.

i have attached a picture, the machine looks somewhat like that.

you could face the machine and hold it at your waist like the SLDL or RDL and lift with calves. Try it and see.

[blindspot13]

Sorry guys you're right. I created my own wo program but the sets(4) and the rep(8,9,10,11,12) increase with the weeks is the same

Ok well go post in "Alabama22's Beginner Routine Thread" and let us post in All Pros about All Pros.

[teaayemmmmwhy]

umm could someone tell me how to do the calf raises.
I just finished my first week of first cycle. I am doing the calf raise on the machine.

the machine is primarily used of bench press for chest (I dont know the machine name). I just duck under the handle of the machine and stand up, using my shoulders as to rest the handles, and do the calf raises.
and we don't have smith machine at the gym !!

thanks.

i have attached a picture, the machine looks somewhat like that.

I wouldn't use that... unless there is a calf machine like

or
just use the barbell and do raises with that.

[SuccessByDesign]

Hey, SuccessByDesign. Here you go (also PM'ed you):
http://forum.bodybuilding.com/showth...#post928710923

oh, you use your 10repMax? cool, tankyou

[blindspot13]

Keep pushing guys, can't wait to hit heavy day tomorrow.

[teaayemmmmwhy]

Keep pushing guys, can't wait to hit heavy day tomorrow.

Nice work mate... keep it up.

[jampot1]

Keep pushing guys, can't wait to hit heavy day tomorrow.

Better body, better phone. Good ****.

[tonzoffun]

anyone have pdf wokout log handy??

[FitnessFan76]

Keep pushing guys, can't wait to hit heavy day tomorrow.

Wow, Blindspot! You busted that belly good and in quick time too! Despite being on a cut, you also look as though you've put some mass on as well - most noticeable around the chest! Reps.

[blindspot13]

Thx bruv, yes I indeed busted my belly. I'll never let that happen again! Can't wait to drop another 15lbs or so and get really lean before my bulk feels good thx for the motivation!

[TurtleSmash]

@Blindspot13 Good job! ive always wanted to see more transformation pics on this program, keep up the hard work!

[PerfectCreature]

So, unfortunately I am forced to miss a day next week, on Monday due to the gym being closed.
So, you do 2 heavy days that week, so it would be for example, heavy workout, rest day, rest day, heavy workout, medium day, rest day, then light day and so on?
Thanks.

[mudkipez]

If I do calf raises with dumbels would that be good for forearm growth? (Obviously until the weight becomes too heavy, then ill use the barbel)

Also my legs started shaking while doing bent over rows. Should I add in another exercise to help with that? On the last week of cycle 2. Or should I just reset the weight when I fail it next time?

Thanks in advance

[Highlander2012]

Cycle 4 test today, Decided to miss out the SLDL as I have had some discomfort from my left hamstring, been trying to pinpoint what has been affecting it so i am going to leave this out for a few weeks unfortunately, passed all the other lifts, was especially pleased with the bench press and the overhead shoulder press and barbell curls, which i failed last time,
Onto cycle 5, but I will have to delay it for a week as going on holiday to France, the resort has a gym there according to the details, but don't know what they will class as a gym, in two minds whether to rest while I am there, after all, that's what holidays are eh?
Still loving this routine. gives a great feeling of accomplishment when you get past the 5th week of heavy day.

[FitnessFan76]

Thx bruv, yes I indeed busted my belly. I'll never let that happen again! Can't wait to drop another 15lbs or so and get really lean before my bulk feels good thx for the motivation!

Thank you for the motivation - I'm in basically the same position as you were three months ago, and you're living proof that bellies can be busted and relatively quickly as well. Obviously it'll take me more than that because right now I'm bulking, but once the bulking phase is done, pack yer bags, belly!

Yesterday, out of nowhere, this slight twinge came on in my left quad. It doesn't really hurt or anything - there's just a slight ache when I walk - should it be OK to go to the gym today for Cycle 2 Week 3 heavy day, or would it be better to let it settle down? The last thing I want to do is put progress on hold if I make it worse, but I don't want to miss today if possible as that'll mess the rest of the week up.

[marius42]

Hi, a C5W4 here. I'vve been struggling some lately to keep on upping my weights on some exercises and was wondering how others have managed this. The exercises in question is Squats, Benchpress and Rows.

Note: I had to step down the weights a bit on Squat due to lower back pain.

[jampot1]

Hi, a C5W4 here. I'vve been struggling some lately to keep on upping my weights on some exercises and was wondering how others have managed this. The exercises in question is Squats, Benchpress and Rows.

Note: I had to step down the weights a bit on Squat due to lower back pain.

Are you recalculating your calories as your weight increases?

[marius42]

Are you recalculating your calories as your weight increases?

Both no and yes. I have gained some fat alongside this program, so my guess is I am actually eating too many calories.

As for recovery, I take 5 gram Creatine Monohydrate daily and aim for 1 gram potein per pound weight.

[jampot1]

Both no and yes. I have gained some fat alongside this program, so my guess is I am actually eating too many calories.

As for recovery, I take 5 gram Creatine Monohydrate daily and aim for 1 gram potein per pound weight.

A little fat gain is expected. However your should aim to keep your weight gain to 1lb per week max.

Maybe someone who has been on the program longer than 5 cycles can chime in as I suspect progression will start to stall in the later cycles.

[roshangjha]

Do you count the weight of the bar too for calculating 90% & 80%?

Also, I missed my light day yesterday due to the gym being closed for cleaning, etc. Should I do a light day today or a heavy day followed by medium day day after tomorrow?

Thanks in advance.

[FitnessFan76]

Yesterday, out of nowhere, this slight twinge came on in my left quad. It doesn't really hurt or anything - there's just a slight ache when I walk - should it be OK to go to the gym today for Cycle 2 Week 3 heavy day, or would it be better to let it settle down? The last thing I want to do is put progress on hold if I make it worse, but I don't want to miss today if possible as that'll mess the rest of the week up.

Sod it; I'm going. I had a bit of a twinge in my knee a few weeks back, and after I'd been to the gym to do the entire program including squats, the twinge didn't get worse - it just went away completely.

Do you count the weight of the bar too for calculating 90% & 80%?

Thanks in advance.

Related to that, do you always take the bar into account, or does there come a time when you only go by the plates you add?

[GKC45]

Maybe not if it's a short aluminum dumbbell. My 7' olympic bar weighs 45 lbs, so I count that. When you hear guys talk about hitting the magic 225, they are talking about two 45 lbs plates on each side PLUS the bar.