Reply
Page 3 of 3 FirstFirst 1 2 3
Results 61 to 84 of 84
  1. #61
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    weigh in 70 kg

    bench press 10 kg reps 9
    bench press 22.5 kg reps 9
    bench press 45 kg reps 9

    shoulder press 25 kg reps 8
    row 45 kg reps 12
    Calf Raises 20 kg left - 15 reps; right - 15 reps
    barbell curl 27.5 kg reps 4 (do first next time)
    squat 45 kg reps 12




    Cheers,

    StrongBigLean
    Reply With Quote

  2. #62
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    weigh in 70 kg

    barbell curl 27.5 kg reps 9
    Calf Raises 20 kg left - 15 reps; right - 15 reps
    shoulder press 25 kg reps 9
    row 45 kg reps 8
    row 45 kg reps 14
    shoulder press 25 kg reps 13 (do first next time)
    squat 45 kg reps 14

    bench press 10 kg reps 10
    bench press 22.5 kg reps 10
    bench press 45 kg reps 9





    Cheers,

    StrongBigLean
    Reply With Quote

  3. #63
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    weigh in 70kg

    shoulder press 25 kg reps 14

    bench press 10 kg reps 10
    bench press 45 kg reps 7
    bench press 45 kg reps 2

    row 45 kg reps 16
    Calf Raises 20 kg left - 15 reps; right - 15 reps
    barbell curl 27.5 kg reps 10
    squat 45kg reps 16




    Cheers,

    StrongBigLean
    Reply With Quote

  4. #64
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    weigh in 74 kg

    squat 47.5 kg reps 4
    barbell curl 27.5 kg reps 10
    row 47.5 kg reps 8

    shoulder press 25 kg reps 12
    shoulder press 25 kg reps 3

    Calf Raises 20 kg left - 15 reps; right - 15 reps

    bench press 10 kg reps 10
    bench press 45 kg reps 8





    Cheers,

    StrongBigLean
    Reply With Quote

  5. #65
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    weigh in 73 kg

    bench press 10 kg reps 10
    bench press 45 kg reps 8

    shoulder press 25 kg reps 13
    row 47.5 kg reps 10
    Calf Raises 20 kg left - 15 reps; right - 15 reps
    barbell curl 27.5 reps 11
    squat 47.5 reps 8



    Cheers,

    StrongBigLean
    Reply With Quote

  6. #66
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    weigh in 72 kg

    squat 47.5 kg reps 10
    shoulder press 25 kg reps 15
    row 47.5 kg reps 12
    Calf Raises 20 kg left - 15 reps; right - 15 reps
    barbell curl 27.5 kg reps 12

    bench press 10 kg reps 10
    bench press 22.5 kg reps 10
    bench press 45 kg reps 9




    Cheers,

    StrongBigLean
    Reply With Quote

  7. #67
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    weigh in 72 kg

    bench press 10 kg reps 10
    bench press 22.5 kg reps 10
    bench press 45 kg reps 10

    barbell curl 27.5 kg reps 9
    barbell curl 27.5 kg reps 0

    row 47.5 kg reps 14
    Calf Raises 20 kg left - 15 reps; right - 15 reps
    shoulder press 25 kg reps 16
    squat 47.5 kg reps 6




    Cheers,

    StrongBigLean
    Reply With Quote

  8. #68
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    weigh in 72 kg

    squats 47.5 kg reps 12
    barbell curl 27.5 kg reps 13

    row 47.5 kg reps 8
    row 47.5 kg reps 8

    Calf Raises 20 kg left - 15 reps; right - 15 reps
    shoulder press 27.5 kg reps 8

    bench press 10 kg reps 11
    bench press 22.5 kg reps 11
    bench press 45 kg reps 11





    Cheers,

    StrongBigLean
    Reply With Quote

  9. #69
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    I've finally worked out my vegan nutrition for each day:

    My targets were:
    2923 Calories
    112g of protein
    64g of fat
    38g of fibre
    500g of fruit and veg

    Each day I'll be eating/drinking the following:
    8 weetbix
    1 L of rice milk
    30g scoop of pea protein
    25g of almonds
    2 apples (approx 325 g)
    1 large avocado (approx 176g)
    half a broccoli (approx 235g)
    2 cans of beans
    300g of cooked rice
    2 vegan sausages (100 g)

    This brings my macros to:
    2973 Calories
    119g of protein
    73.3g of fat
    76.4g of fibre
    736g of fruit and veg




    Now on to lifting!




    Cheers,

    StrongBigLean
    Reply With Quote

  10. #70
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    Started All Pros simple beginner routine today

    HEAVY DAY WEEK 1/5

    weigh in 72 kg

    bench press

    10x12
    22.5x12
    45x8
    45x8

    shoulder press

    10x8
    10x8
    27.5x8
    27.5x7

    (lower to 25)

    row

    10x8
    22.5x8
    47.5x8
    47.5x8

    Deadlift

    10x8
    20x8
    40x8
    40x8

    barbell curl
    10x8
    10x8
    30x8 (bad form)
    30x0

    (lower to 25)

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    squats

    10x8
    25x8
    50x8
    50x8





    Cheers,

    StrongBigLean
    Reply With Quote

  11. #71
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    MEDIUM DAY WEEK 1/5

    weigh in 73.5 kg

    squats

    10x8
    22.5x8
    45x8
    45x8

    barbell curl
    10x8
    10x8
    22.5x8
    22.5x8

    row

    10x8
    20x8
    42.5x8
    42.5x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x8
    10x8
    22.5x8
    22.5x8

    Deadlift

    10x8
    20x8
    30x8
    30x8

    bench press

    10x8
    20x8
    40x8
    40x8




    Cheers,

    StrongBigLean
    Reply With Quote

  12. #72
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    LIGHT DAY WEEK 1/5

    bench press

    10x8
    20x8
    35x8
    35x8

    shoulder press

    10x8
    10x8
    20x8
    20x8

    row

    10x8
    20x8
    37.5x8
    37.5x8

    Deadlift

    10x8
    20x8
    30x8
    30x8

    barbell curl
    10x8
    10x8
    20x8
    20x8

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    squats

    10x8
    20x8
    40x8
    40x8





    Cheers,

    StrongBigLean
    Reply With Quote

  13. #73
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    HEAVY DAY WEEK 2/5

    weigh in 72.5 kg

    squats

    10x9
    25x9
    50x9
    50x9

    barbell curl
    10x9
    10x9
    25x9
    25x9

    row

    10x9
    22.5x9
    47.5x9
    47.5x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x9
    10x9
    25x9
    25x9

    Deadlift

    10x9
    20x9
    40x9
    40x9

    bench press

    10x9
    22.5x9
    45x9
    45x9




    Cheers,

    StrongBigLean
    Reply With Quote

  14. #74
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    MEDIUM DAY WEEK 2/5

    bench press

    10x9
    20x9
    40x9
    40x9

    Deadlift

    10x9
    20x9
    35x9
    35x9

    barbell curl
    10x9
    10x9
    22.5x9
    22.5x9

    row

    10x9
    20x9
    42.5x9
    42.5x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x9
    10x9
    22.5x9
    22.5x9

    squats

    10x9
    22.5x9
    45x9
    45x9



    Cheers,

    StrongBigLean
    Reply With Quote

  15. #75
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    LIGHT DAY WEEK 2/5

    weigh in 73 kg

    squats

    10x9
    20x9
    40x9
    40x9

    shoulder press

    10x9
    10x9
    20x9
    20x9

    row

    10x9
    20x9
    37.5x9
    37.5x9

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl
    10x9
    10x9
    20x9
    20x9

    Deadlift

    10x9
    20x9
    30x9
    30x9

    bench press

    10x9
    20x9
    35x9
    35x9






    Cheers,

    StrongBigLean
    Reply With Quote

  16. #76
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    HEAVY DAY WEEK 3/5

    weigh in 73 kg

    bench press

    10x10
    22.5x10
    45x10
    45x5
    45x5

    shoulder press

    10x10
    10x10
    25x10
    25x10

    Deadlift

    10x10
    20x10
    40x10
    40x10

    row

    10x10
    22.5x10
    47.5x10
    47.5x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl
    10x10
    10x10
    25x10
    25x10

    squats

    10x10
    25x10
    50x10
    50x10





    Cheers,

    StrongBigLean
    Reply With Quote

  17. #77
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    MEDIUM DAY WEEK 3/5

    weigh in 72 kg

    squats

    10x10
    22.5x10
    45x10
    45x10

    barbell curl

    10x10
    10x10
    22.5x10
    22.5x10

    row

    10x10
    20x10
    42.5x10
    42.5x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x10
    22.5x10
    22.5x10

    Deadlift

    10x10
    20x10
    35x10
    35x10

    bench press

    10x10
    20x10
    40x10
    40x10




    Cheers,

    StrongBigLean
    Reply With Quote

  18. #78
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    LIGHT DAY WEEK 3/5

    bench press

    10x10
    20x10
    35x10
    35x10

    Deadlift

    10x10
    20x10
    30x10
    30x10

    shoulder press

    10x10
    10x10
    20x10
    20x10

    row

    10x10
    20x10
    37.5x10
    37.5x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x10
    10x10
    20x10
    20x10

    squats

    10x10
    20x10
    40x10
    40x10





    Cheers,

    StrongBigLean
    Reply With Quote

  19. #79
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    HEAVY DAY WEEK 4/5

    weigh in 74.5 kg

    squats

    10x11
    25x11
    50x11
    50x11

    barbell curl
    10x11
    10x11
    25x11
    25x11

    row

    10x11
    22.5x11
    47.5x11
    47.5x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x11
    10x11
    25x11
    25x11

    Deadlift

    10x11
    20x11
    40x11
    40x11

    bench press

    10x11
    22.5x11
    45x10
    45x1
    45x9
    45x2

    (next cycle reduce 42.5kg on heavy day)


    Cheers,

    StrongBigLean
    Reply With Quote

  20. #80
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    MEDIUM DAY WEEK 4/5

    weigh in 74 kg

    bench press

    10x11
    20x11
    40x11
    40x11

    Deadlift

    10x11
    20x11
    35x11
    35x11

    barbell curl

    10x11
    10x11
    22.5x11
    22.5x11

    row

    10x11
    20x11
    42.5x11
    42.5x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x11
    10x11
    22.5x11
    22.5x11

    squats

    10x11
    22.5x11
    45x11
    45x11



    Cheers,

    StrongBigLean
    Reply With Quote

  21. #81
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    LIGHT DAY WEEK 4/5

    weigh in 74.5 kg

    squats

    10x11
    20x11
    40x11
    40x11

    shoulder press

    10x11
    10x11
    20x11
    20x11

    row

    10x11
    20x11
    37.5x11
    37.5x11

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x11
    10x11
    20x11
    20x11

    Deadlift

    10x11
    20x11
    30x11
    30x11

    bench press

    10x11
    20x11
    35x11
    35x11






    Cheers,

    StrongBigLean
    Reply With Quote

  22. #82
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    I had a few weeks off because I had university exams. Now getting straight back into it. Even though I was up to week 5 of All Pro Simple Beginner Cycle, I thought I'd restart at Week 3.

    HEAVY DAY WEEK 3/5

    weigh in 74.5 kg

    bench press

    10x10
    22.5x10
    45x10
    45x10

    shoulder press

    10x10
    10x10
    25x10
    25x10

    Deadlift

    10x10
    20x10
    40x10
    40x10

    row

    10x10
    22.5x10
    47.5x10
    47.5x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x10
    10x10
    25x10
    25x10

    squats

    10x10
    25x10
    50x10
    50x10





    Cheers,

    StrongBigLean
    Reply With Quote

  23. #83
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    MEDIUM DAY WEEK 3/5

    weigh in 74.5 kg

    squats

    10x10
    22.5x10
    45x10
    45x10

    barbell curl

    10x10
    10x10
    22.5x10
    22.5x10

    row

    10x10
    20x10
    42.5x10
    42.5x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    shoulder press

    10x10
    10x10
    22.5x10
    22.5x10

    Deadlift

    10x10
    20x10
    35x10
    35x10

    bench press

    10x10
    20x10
    40x10
    40x10




    Cheers,

    StrongBigLean
    Reply With Quote

  24. #84
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 29
    Posts: 89
    Rep Power: 60
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    LIGHT DAY WEEK 3/5

    bench press

    10x10
    20x10
    35x10
    35x10

    Deadlift

    10x10
    20x10
    30x10
    30x10

    shoulder press

    10x10
    10x10
    20x10
    20x10

    row

    10x10
    20x10
    37.5x10
    37.5x10

    Calf Raises

    L 20x12
    R 20x12
    L 20x12
    R 20x12

    barbell curl

    10x10
    10x10
    20x10
    20x10

    squats

    10x10
    20x10
    40x10
    40x10





    Cheers,

    StrongBigLean
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts