AllPro: A Simple Beginner's Routine part III

[skinny-ricky]

It's worth the wait to make sure you are doing your full potential for the best results. I did cardio while I waited, just make sure you don't wear youself out too much so you are ready to lift! I started today after some light lifts for form and then testing my 10rm, it was hard to wait but worth it. It's a tough workout when you do it right!

Thanks! I did not go to the gym today and i really missed it. Tomorrow though. 5Am cardio!

[Hypexx]

Did you start your cycle 5 weeks ago?
Because if all you did in this 5 months was 1 cycle then you surely do something wrong!

Yes, I started it 5 weeks ago.

Been doing my own customized 5 day/week split before while I was bulking big time and saw some nice gains. Havn't seen any gains on all pros, and I've even upped my protein intake etc. 197->205 lbs with 250-300g protein a day for 5 weeks with ZERO strength gains. I feel like I've lost 5 weeks progress.

[banjoman23]

Overhead presses are killing me. I always fail on my 2nd set even though the 1st set never feels too rough. Here's how my reps have gone for my heavy day:
Cycle 1: 8-8, 9-9, 10-9, 11-6, 11-7
Cycle 2: 8-8, 9-9, 10-10, 11-7, 12-6

Should I drop the weight down a bit or just keep going at it for cycle 3?

Look back over your rep #s. You clearly made progress, in both strength and endurance. Why would you want to drop back?

[HY314]

is it alright if I switch out DLs with leg press?

I can't do SLDL at all without completely rounding my back, I've tried so many tines

Leg press = mainly quads.

SLDL = mainly hamstring/lower back.

What do you think?

Just finished cycle 2 test day. Passed everything except Presses. I love this program! Here's my progress:

Exercise - Cycle 1 / 2 / 3
Squat - 105 (pass) / 115 (pass) / 125
Bench - 185 (fail) / 185 (pass) / 195
Row - 75 (pass) / 80 (pass) / 85
Press - 105 (fail) / 105 (fail) / 105
Deadlift - 135 (pass) / 145 (pass) / 155
Curl - 75 (fail) / 75 (pass) / 80
Calf - 135 (pass) / 145 (pass) / 155

Overhead presses are killing me. I always fail on my 2nd set even though the 1st set never feels too rough. Here's how my reps have gone for my heavy day:
Cycle 1: 8-8, 9-9, 10-9, 11-6, 11-7
Cycle 2: 8-8, 9-9, 10-10, 11-7, 12-6

Should I drop the weight down a bit or just keep going at it for cycle 3?

Side question - You are always supposed to round down when calculating the new weights, right? Like for rows, 80 * 1.1 = 88 so I should do 85 not 90.

What's your rest interval?

[Topgun514]

Hey guys,

Just wondering, could I do hypers if my back is taxed by the time I do SLDL's?

Also, I understand the want for people to do calves but could switching for a 3x12 or something be fine too. I feel like calves are put in just to make new people happy with the "completeness" of the routine?

[stevemason1]

Would this be a good workout to do for an 18 year old kind-of beginner? Im an ectomorph and am eating a ton of food im on my 3rd week and heres how it looks.

squats-85 pounds(1st day)
bench press-85 pounds(1st day)
bent over row-85 pounds(1st day)
straight leg deadlift-60 pounds(1st day)
bb curl-50 pounds(1st day)
bb overhead lift-50 pounds(1st day)
calves- I do about 30 calf raises(1st day)

I don't really use 10-20% less wights on the second and third days because I feel it might be to light. The lowest I go for squats, bench press, and bent over row is about 75 pounds. Straight leg lowest ill go on the week is 50 pounds. Barbell curls and overhead lifts stay at 50 pounds the whole week.

These are all the weights while counting the bar of the barbells.

It takes me about 30 minutes to finish he workout but I feel it is pretty intense, but am still wondering if I should do a split workout. Any help would be much appreciated!

[GKC45]

Run it as designed. Calves are put in because big thighs with scrawny calves looks stupid.

[GKC45]

Test day to day... Been a long 6th cycle as had a some time off with running injury and some vacation days that had me away from the gym... Any way streched to 7weeks but with pretty good results... Passed everything except bench.

Any way here is my progress so far...


Not sure how many more cycles I got in me? Any know when it's good time to move on and what I should do next?

It looks like you are making great gains. Why stop doing what is clearly working? Throw up a before and after pic.

[GKC45]

Cycle 2 test day:

Squats - passed
Bench - failed
BOR - passed
OHP - failed
Romanian Deadlift - passed
Curls - passed
Calf raises - passed.

No idea what went wrong with bench today - I wasn't having any problems throughout the cycle, yet today it just didn't happen. Although I failed OHP again, at least had good form all the way to the failed rep this time round. And I didn't injure my shoulder again thankfully.

Am retesting 10 reps for squats and BOR for the next cycle as these were the only two I passed easily.

**** happens. If you think it was just a bad day, do a second heavy work out on Thursday and see if you pass. Make sure you sleep good, eat right, yada yada.

[Anteeke]

No one answered me..what determines whether you fail or not? getting through the 5 weeks and not missing any reps for your work weight?

[DeltaCharlie75]

No one answered me..what determines whether you fail or not? getting through the 5 weeks and not missing any reps for your work weight?

Missing the 12 reps for 2 sets on heavy day of week 5 constitutes a fail and you keep the same weight for another cycle.

[PerfectCreature]

That's pretty much what I do - perhaps I am doing SLDL after all, as opposed to RDL. Doesn't matter either way, I certainly feel it in my hamstrings and I can see the differences in my forearms.

Gotta laugh at those clowns on youtube trying to give the guy advice - yep, he sure looks like he needs advice from a load of (likely) scrawny teenagers...

Yep, it really gets your forarms going. I sometimes squeeze so hard I have the dot matrix imprinted into may hand.
I go all the way up and then sort of shrug upwards after each rep. Not sure if it does anything, but...

[holdmetight]

This is weird i failed on the bench press for the second cycle again and I'm on my 4th week. it is strange because i was able to do it for 10 reps until today when I failed at 7 reps (6 on set 1)??? as soon as i lifted the bar it felt like i wasnt lifting the same weight at all. I feel really pissed now, could that i was lifting fasted today unlike the rest of the times play such a huge role?

I failed the curls as well but I expected that anyway, at least i managed 10 out of 11.

i havent gained a pound as well now and for a month+ i am eating 2500kcals+ and am quite sedentary... today ima binge just for the hell of it (probably gonna end at 2500 again for its 9pm and i just had my first meal for the day)

[GKC45]

If you're not gaining weight, you're obviously not eating enough. Binging is not the solution, proper nutrition is. Try adding 200 calories a day for a week and then upping it to 400 calories the next week. I'll bet you start feeling stronger and growing.

[op456]

I have finished 3 cycles but I didn't train abs all that time .. I become lazy at the rest days so I was thinking of putting some ab exercise with the workout?

I don't do any cardio .. my fat percentage is not that big , I think it is nearly 12%

It has been like 6 months, I can't find big resultes .. I am trying to eat well but not most of the time, so I am thinking to buy a pro complex or serious mass .. so what do you think?

Can someone help me?

[PerfectCreature]

Can someone help me?

Head over to the nutrition forum. Read all stickies and calculate macros.
You'll see gains soon enough.

[mike_nofx]

I'm a little disappointed with how cycle 3 went, i'm in what should be week 5 of cycle 3.

Through no real fault of my own I've missed a few too many sessions this cycle, due to a hectic work schedule the past 5 weeks and also a week long family vacation (With no gym at the resort) so not because of laziness. Anyway, heres how my cycle 3 looks so far:

Week 1: All 3 sessions, Heavy, Medium, Light
Week 2: All 3 Sessions, H, M, L
Week 3: Only 2 sessions, H, H
Week 4: Only 1 session! H
Week 5: So far 1 session (Its only Wednesday) H

I did actually pass the week 5 heavy day, but it raped me! So my thoughts for now is to just do another week 5 heavy day... then begin cycle 4 on Monday as planned and continue as normal, upping weights and such. This will mean I would have done 5 heavy days in a row for cycle 3, not to mention you start a new cycle on a heavy day... so 6.

I could do a medium and light day for this current week 5, but that would likely be Medium on Friday then Light on Sunday, Which already stuffs up my cycle 4 starting day. I want cycle 4 to be as complete as possible.

To be honest, I'm not overly concerned as long as cycle 4 goes smoothly.

[chodge17]

Hey fellas. I am new to the site and looking to start a workout program. I'll give you guys some background info and goals. I didn't really know where else to post, and on this workout it read beginner's Routine so, I figured I'd take part in this thread and if I am in the wrong spot just let me know where I can go for this type of thread.

I graduated high school about 4 years ago. Played sports all through high school never really worked out much though basketball workouts only required court time and I hated working out. Over the college years and a lot of booze and parties I am somewhat overweight. I am tired of being overweight and am really looking to get in shape. I tried Insanity and followed it but got burned out on it since it was the same thing over and over and over and if I done one more mummy kick or 1-2-3 Heisman I might jump off a bridge (picking, but seriously it is tiring). Anyway I want to get in shape and I want to lose some weight about 12-15 pounds while getting somewhat tone. But I have rarely worked out tried a few times but never had any direction, mainly because I am weak and hate thinking the dude next to me is killing it looking over and probably laughing. I was going to join a Crossfit gym, but dang it is so expensive it is outrageous.

I seen this workout and wondered it worked and if anyone had any before and afters. Thanks.

[KeithTheSnake]

Today was test day. I passed each and every lift. Impeccable form. Two-four cadence. Brief pause. I was so pumped, I wrote out the next week already in my journal. Proud to say, I rehabilitated the shoulder during the cycle (am knocking on my head).

[Anteeke]

So tomorrow is my 3rd day of week 1 so it will be my medium day but I'm pretty sore. Should I just block it out and do it anyway or take another cardio day?

[mike_nofx]

So tomorrow is my 3rd day of week 1 so it will be my medium day but I'm pretty sore. Should I just block it out and do it anyway or take another cardio day?

Just do it!

[FitnessFan76]

If you're not gaining weight, you're obviously not eating enough. Binging is not the solution, proper nutrition is. Try adding 200 calories a day for a week and then upping it to 400 calories the next week. I'll bet you start feeling stronger and growing.

Agreed with that. I'm a naturally slim person, so I reckon the way I saddled myself with this belly to start with was back when I wasn't eating anywhere near enough food day to day, but once a week (or more) would put away a whole medium pizza - that's easily north of 2,000 calories - as well as anything else I had to eat that day. Hopefully I can still reverse that 'damage' when it's time to cut.

[redcaesar]

It looks like you are making great gains. Why stop doing what is clearly working? Throw up a before and after pic.

Thanks!
I have slowed down on pics since progress is less noticeble then changes I saw when cutting. Also my diet has not been as on point as when I was cutting. Been harder with spring/summer for diet and to get 3 work outs in. I think I recall some of the all pro intermediate are 2 days. Was thinking one those, or maybe switching to the 2 heavy days a week for next cycle. Probably will just keep going but just looking at options as I'm at end of another cycle.

Here is progression pics...



I took measurements as well and have gained all over but have noticed some return of fat around lower back, obliques, and abs.

[Rincewind1405]

I have tested my 10RM on each exercise and it looks like I will have to start out with the empty 45lb bar on every exercise, With this in mind is there any way I can increase the weight progressions or would I be better served with a linear progression routine SS, SL GSLP untill I can get my weights to a respectable level?
10 cycles to get to 100lb just feels so slow.

[Anteeke]

I have tested my 10RM on each exercise and it looks like I will have to start out with the empty 45lb bar on every exercise, With this in mind is there any way I can increase the weight progressions or would I be better served with a linear progression routine SS, SL GSLP untill I can get my weights to a respectable level?
10 cycles to get to 100lb just feels so slow.

As long as you're stressing your muscles and putting work in, you'll see results. I think of it that way, doesn't matter what weight you put up as long as you're making progress and stressing your muscles you're good.

[RBZen]

Sunday is Cycle 2 Test day. Wish me luck! I'm going to need it! Passing this test will let me bench, deadlift, and squat 2 plate. Looking forward to it!

[Electrophoresis]

Starting to get knee pain after squats (from C1 W3) and I keep failing curls, sigh.

[Anteeke]

Starting to get knee pain after squats (from C1 W3) and I keep failing curls, sigh.

Consider Orange Triad..great multi with joint help also

[chodge17]

So I went back and read the first page and received all my answers. However, how do I know which weights I start with on this program? The one under FAQ link did not work.

[Anteeke]

Too sore to lift, really. Going to do cardio today and see how I feel tomorrow.