So I completed the first 5 week cycle of the All Pro Simple Beginner Routine with the following heavy weights:
bench press 45 kg
shoulder press 25 kg
Deadlift 40 kg
row 47.5 kg
Calf Raises 20 kg
barbell curl 25 kg
squats 50 kg
I will rewatch some videos on squats and deadlifts to make sure I am doing them safely
Then I will start another 5-week cycle using the following heavy weights
bench press 47.5 kg
shoulder press 27.5 kg
Deadlift 42.5 kg or 45 kg
row 50 kg
Calf Raises 20 kg
barbell curl 27.5 kg
squats 52.5 kg or 55 kg
Cheers,
StrongBigLean
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Results 91 to 120 of 366
Thread: StrongBigLean's Journal
-
12-04-2019, 06:49 PM #91Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
-
12-04-2019, 07:46 PM #92Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
Found this video on deadlifts https://www.youtube.com/watch?v=ytGaGIn3SjE
Do you all think its a good video?
-
-
12-04-2019, 10:46 PM #93Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
HEAVY DAY WEEK 1/5
squats
10x8
27.5x8
55x8
55x8
barbell curl
10x8
10x8
27.5x8
27.5x8
row
10x8
25x8
50x8
50x8
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x8
10x8
27.5x8
27.5x8
Deadlift
10x8
20x8
42.5x8
42.5x8
bench press
10x8
22.5x8
47.5x8
47.5x8
Cheers,
StrongBigLean
-
12-07-2019, 04:16 AM #94Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
MEDIUM DAY WEEK 1/5
bench press
10x8
20x8
42.5x8
42.5x8
Deadlift
10x8
20x8
37.5x8
37.5x8
shoulder press
10x8
10x8
25x8
25x8
row
10x8
22.5x8
45x8
45x8
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x8
10x8
25x8
25x8
squats
10x8
25x8
50x8
50x8
Cheers,
StrongBigLean
-
12-10-2019, 07:26 PM #95Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
LIGHT DAY WEEK 1/5
weigh in 75.5 kg
squats
10x8
22.5x8
45x8
45x8
barbell curl
10x8
10x8
22.5x8
22.5x8
row
10x8
20x8
40x8
40x8
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x8
10x8
22.5x8
22.5x8
Deadlift
10x8
20x8
35x8
35x8
bench press
10x8
20x8
37.5x8
37.5x8
Cheers,
StrongBigLean
-
12-13-2019, 04:36 AM #96Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
HEAVY DAY WEEK 2/5
weigh in 76 kg
bench press
10x9
22.5x9
47.5x9
47.5x9
Deadlift
10x9
20x9
42.5x9
42.5x9
shoulder press
10x9
10x9
27.5x9
27.5x9
row
10x9
25x9
50x9
50x9
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x9
10x9
27.5x9
27.5x9
squats
10x9
27.5x9
55x9
55x9
Cheers,
StrongBigLean
-
-
12-15-2019, 05:01 AM #97Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
MEDIUM DAY WEEK 2/5
squats
10x9
25x9
50x9
50x9
barbell curl
10x9
10x9
25x9
25x9
row
10x9
22.5x9
45x9
45x9
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x9
10x9
25x9
25x9
Deadlift
10x9
20x9
37.5x9
37.5x9
bench press
10x9
20x9
42.5x9
42.5x9
Cheers,
StrongBigLean
-
12-17-2019, 04:36 AM #98Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
LIGHT DAY WEEK 2/5
weigh in 77 kg
bench press
10x9
20x9
37.5x9
37.5x9
Deadlift
10x9
20x9
35x9
35x9
shoulder press
10x9
10x9
22.5x9
22.5x9
row
10x9
20x9
40x9
40x9
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x9
10x9
22.5x9
22.5x9
squats
10x9
22.5x9
45x9
45x9
Cheers,
StrongBigLean
-
12-19-2019, 05:15 AM #99Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
HEAVY DAY WEEK 3/5
squats
10x10
27.5x10
55x10
55x10
barbell curl
10x10
10x10
27.5x10
27.5x10
row
10x10
25x10
50x10
50x10
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x10
10x10
27.5x10
27.5x10
Deadlift
10x10
20x10
42.5x10
42.5x10
bench press
10x10
22.5x10
47.5x10
47.5x10
Cheers,
StrongBigLean
-
12-21-2019, 02:39 AM #100Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
MEDIUM DAY WEEK 3/5
weigh in 76.5 kg
bench press
10x10
20x10
42.5x10
42.5x10
Deadlift
10x10
20x10
37.5x10
37.5x10
shoulder press
10x10
10x10
25x10
25x10
row
10x10
22.5x10
45x10
45x10
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x10
10x10
25x10
25x10
squats
10x10
25x10
50x10
50x10
Cheers,
StrongBigLean
-
-
12-23-2019, 05:13 AM #101Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
LIGHT DAY WEEK 3/5
squats
10x10
22.5x10
45x10
45x10
barbell curl
10x10
10x10
22.5x10
22.5x10
row
10x10
20x10
40x10
40x10
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
37.5x10
37.5x10
Cheers,
StrongBigLean
-
12-26-2019, 04:59 AM #102Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
26/12/19
Bench press one rep max testing
weights in kg
25x8
50x4
55x2
60x1
62.5x0
At the moment my one rep max seems to be 60 kg, however I will try it again with a friend, since doing it alone was nerve-wracking and I might be able to lift more with a friend.
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01-02-2020, 06:05 AM #103Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
HEAVY DAY WEEK 4/5
tough workout and didn't manage to complete all reps for shoulder press and barbell curl and barely managed to complete the last rep for bench press. could've been coz I took a one week break over xmas and new years. finished strong with the squats after the disappointment earlier in the workout.
weigh in 75 kg
bench press
10x11
22.5x11
47.5x11
47.5x11
Deadlift
10x11
20x11
42.5x11
42.5x11
shoulder press
10x11
10x11
27.5x11
27.5x10
next cycle do 26 kg
row
10x11
25x11
50x11
50x11
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x11
10x11
27.5x11
27.5x10
next cycle do 26 kg
squats
10x11
27.5x11
55x11
55x11
Cheers,
StrongBigLean
-
01-04-2020, 04:15 AM #104Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
MEDIUM DAY WEEK 4/5
weigh in 75 kg
squats
10x11
25x11
50x11
50x11
barbell curl
10x11
10x11
25x11
25x11
row
10x11
22.5x11
45x11
45x11
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x11
10x11
25x11
25x11
Deadlift
10x11
20x11
37.5x11
37.5x11
bench press
10x11
20x11
42.5x11
42.5x11
Cheers,
StrongBigLean
-
-
01-05-2020, 02:00 PM #105Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
LIGHT DAY WEEK 4/5
weigh in 77 kg
bench press
10x11
20x11
37.5x11
37.5x11
Deadlift
10x11
20x11
35x11
35x11
shoulder press
10x11
10x11
22.5x11
22.5x11
row
10x11
20x11
40x11
40x11
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x11
10x11
22.5x11
22.5x11
squats
10x11
22.5x11
45x11
45x11
Cheers,
StrongBigLean
-
01-09-2020, 04:19 AM #106Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
HEAVY DAY WEEK 5/5
squats
10x12
27.5x12
55x12
55x12
barbell curl
10x12
10x12
27.5x12
27.5x12
row
10x12
25x12
50x12
50x12
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x12
10x12
27.5x12
27.5x12
Deadlift
10x12
20x12
42.5x12
42.5x12
bench press
10x12
22.5x12
47.5x11
47.5x9
next cycle do 46 kg
Cheers,
StrongBigLean
-
01-11-2020, 02:32 AM #107Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
MEDIUM DAY WEEK 5/5
bench press
10x12
20x12
42.5x12
42.5x12
Deadlift
10x12
20x12
37.5x12
37.5x12
shoulder press
10x12
10x12
25x12
25x12
row
10x12
22.5x12
45x12
45x12
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x12
10x12
25x12
25x12
squats
10x12
25x12
50x12
50x12
Cheers,
StrongBigLean
-
01-17-2020, 11:33 PM #108Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
LIGHT DAY WEEK 5/5
weigh in 76 kg
squats
10x12
22.5x12
45x12
45x12
barbell curl
10x12
10x12
22.5x12
22.5x12
row
10x12
20x12
40x12
40x12
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x12
10x12
22.5x12
22.5x12
Deadlift
10x12
20x12
35x12
35x12
bench press
10x12
20x12
37.5x12
37.5x12
Cheers,
StrongBigLean
-
-
01-17-2020, 11:35 PM #109Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
New 5 week cycle with the following heavy weights
bench press 46 kg
shoulder press 26 kg
Deadlift 45 kg
row 52.5 kg
Calf Raises 20 kg
barbell curl 26 kg
squats 57.5 kg
-
01-17-2020, 11:44 PM #110Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
HEAVY DAY WEEK 1/5
weigh in 76.5 kg
bench press
10x8
20x8 (should've been 22.5 kg)
46x8
46x8
Deadlift
10x8
22.5x8
45x8
45x8
shoulder press
10x8
10x8
26x8
26x8
row
10x8
26x8 (should've been 27.5 kg)
52.5x8
52.5x8
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x8
10x8
26x8
26x8
squats
10x8
30x8
57.5x8
57.5x8
Cheers,
StrongBigLean
-
01-29-2020, 08:05 AM #111Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
Had a hectic few weeks due to moving house so restarted the 5-week cycle
HEAVY DAY WEEK 1/5
bench press
10x8
22.5x8
46x8
46x8
Deadlift
10x8
22.5x8
45x8
45x8
shoulder press
10x8
10x8
26x8
26x8
row
10x8
27.5x8
52.5x8
52.5x8
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x8
10x8
26x8
26x8
squats
10x8
30x8
57.5x8
57.5x8
Cheers,
StrongBigLean
-
01-29-2020, 08:10 AM #112Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
MEDIUM DAY WEEK 1/5
weigh in 77.5 kg
squats
10x8
25x8
52.5x8
52.5x8
barbell curl
10x8
10x8
22.5x8
22.5x8
row
10x8
22.5x8
47.5x8
47.5x8
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x8
10x8
22.5x8
22.5x8
Deadlift
10x8
20x8
40x8
40x8
bench press
10x8
20x8
42.5x8
42.5x8
Cheers,
StrongBigLean
-
-
01-29-2020, 08:12 AM #113Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
LIGHT DAY WEEK 1/5
bench press
10x8
20x8
37.5x8
37.5x8
Deadlift
10x8
20x8
35x8
35x8
shoulder press
10x8
10x8
20x8
20x8
row
10x8
20x8
42.5x8
42.5x8
Calf Raises
L 22.5x12
R 22.5x12
L 22.5x12
R 22.5x12
barbell curl
10x8
10x8
20x8
20x8
squats
10x8
22.5x8
45x8
45x8
Cheers,
StrongBigLean
-
02-14-2020, 08:44 AM #114Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
Another busy couple of weeks so unfortunately couldn't get any traction with gym but I just put up my home gym in my new house so let the consistency roll on.
Again restarted the 5-week cycle
HEAVY DAY WEEK 1/5
bench press
10x8
22.5x8
46x8
46x8
Deadlift
10x8
22.5x8
45x8
45x8
shoulder press
10x8
10x8
26x8
26x8
row
10x8
27.5x8
52.5x8
52.5x8
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x8
10x8
26x8
26x8
squats
10x8
30x8
57.5x8
57.5x8
Cheers,
StrongBigLean
-
02-16-2020, 03:23 AM #115Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
MEDIUM DAY WEEK 1/5
squats
10x8
25x8
52.5x8
52.5x8
barbell curl
10x8
10x8
22.5x8
22.5x8
row
10x8
22.5x8
47.5x8
47.5x8
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x8
10x8
22.5x8
22.5x8
Deadlift
10x8
20x8
40x8
40x8
bench press
10x8
20x8
42.5x8
42.5x8
Cheers,
StrongBigLean
-
02-17-2020, 05:18 PM #116Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
LIGHT DAY WEEK 1/5
weigh in 75 kg
bench press
10x8
20x8
37.5x8
37.5x8
Deadlift
10x8
20x8
35x8
35x8
shoulder press
10x8
10x8
20x8
20x8
row
10x8
20x8
42.5x8
42.5x8
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x8
10x8
20x8
20x8
squats
10x8
22.5x8
45x8
45x8
Cheers,
StrongBigLean
-
-
02-19-2020, 05:15 PM #117Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
HEAVY DAY WEEK 2/5
squats
10x9
30x9
57.5x9
57.5x9
barbell curl
10x9
10x9
26x9
26x9
row
10x9
27.5x9
52.5x9
52.5x9
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x9
10x9
26x9
26x9
Deadlift
10x9
22.5x9
45x9
45x9
bench press
10x9
22.5x9
46x9
46x9
Cheers,
StrongBigLean
-
02-24-2020, 07:57 PM #118Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
HEAVY DAY WEEK 2/5
weigh in 75 kg
bench press
10x9
22.5x9
46x9
46x9
Deadlift
10x9
22.5x9
45x9
45x9
shoulder press
10x9
10x9
26x9
26x9
row
10x9
27.5x9
52.5x9
52.5x9
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x9
10x9
26x9
26x9
squats
10x9
30x9
57.5x9
57.5x9
Cheers,
StrongBigLean
-
02-26-2020, 05:58 PM #119Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
MEDIUM DAY WEEK 2/5
weigh in 75 kg
squats
10x9
25x9
52.5x9
52.5x9
barbell curl
10x9
10x9
22.5x9
22.5x9
row
10x9
22.5x9
47.5x9
47.5x9
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
shoulder press
10x9
10x9
22.5x9
22.5x9
Deadlift
10x9
20x9
40x9
40x9
bench press
10x9
20x9
42.5x9
42.5x9
Cheers,
StrongBigLean
-
02-29-2020, 03:03 AM #120Registered User
- Join Date: Dec 2014
- Age: 33
- Posts: 370
- Rep Power: 625
LIGHT DAY WEEK 2/5
bench press
10x9
20x9
37.5x9
37.5x9
Deadlift
10x9
20x9
35x9
35x9
shoulder press
10x9
10x9
20x9
20x9
row
10x9
20x9
42.5x9
42.5x9
Calf Raises
L 20x12
R 20x12
L 20x12
R 20x12
barbell curl
10x9
10x9
20x9
20x9
squats
10x9
22.5x9
45x9
45x9
Cheers,
StrongBigLean
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