Official All Pro Simple Beginner Routine Progress Pics Thread

[goatcher1981]

Some great successes in here

[goatcher1981]

So I have done my first cycle of All Pro's, after not being in the gym for a long long time. I have eaten pretty clean, although a fair share of cheats and a couple of beer induced evenings. Using IF to, with a 2600cal workout day and 1600cal rest, cycling the carbs and fats with protein at about 190g every day.

Lifts as of the start of cycle 2 are as follows:

Squat 70kg
Bench 65kg
BOR 60kg
OHP 30kg
SLDL 55kg
BB Curls 30kg
Calf Raises 75kg

Progressed on everything apart from OHP, changed my form up in week 4 though which made them harder and only failed by 1 rep on test day(gutted!).

Have done the odd bit of low intensity cardio on about 1/2 of my workouts straight after, and always careful to stretch after the routine.

First picture on day 1 cycle 1 before my workout in the morning, second picture on day 1 cycle 2 in the morning before my workout.

[Scotty.]

Saw this thread had been bumped, so figured I'd give an update.

I actually started All-Pro about 14 months ago. I posted 1 cycle progress pics in this thread in October 2013. Unfortunately for most of the last year, I've not been very good at hitting the gym due to a combination of moving a lot, working, and just plain laziness. For the period between October 2013 and July 2014, my diet was poor, I'd do an AP cycle or two, then quit for a month, then do another cycle etc.

I started getting back into it seriously back in July, and did All-Pro fairly religiously for 3 months while on a cut until mid October. I switched to Ice Cream Fitness and began bulking one month ago.

Here are some pics and stats for those interested. IMO, the program definitely is great, but you obviously have to stick to it. Wish I was more committed over the last year.

Sept 2013: Start of All-Pro
Weight - 185lbs

Squat - 165x12
Bench - 125x12
Row - 100x12
OHP - 70x12
DL (Stiff Leg) - 105x12



July 2014: Restarted All-Pro and began cut after winter of laziness
Weight: 192lbs

Squat - 185x12
Bench - 125x12
Row - 115x12
OHP - 70x12
DL (Stiff Leg) - 145x12



October 2014: End of 3 month cut, switched from All-Pro to ICF and began bulking
Weight: 174lbs

Squat - 215x12
Bench - 145x12
Row - 135x12
OHP - 80x12
DL (Stiff Leg) - 175x12



Nov 2014: 1 month into bulk on ICF
Weight: 177lbs

Squat - 255x5
Bench - 160x5
Row - 170x5
OHP - 110x5
DL (Regular) - 300x5

[Tklein3826]

3 cycles on all pro

picture on the left is yesterday and the pic on the right is dec 2016