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  1. #181
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    Abs exercise:

    Weighted Crunches

    10 kg x 15 reps

    https://www.muscleandstrength.com/ex...ed-crunch.html
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  2. #182
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    HEAVY DAY WEEK 4/5

    weigh in: 81 kg

    squats

    20x11
    32.5x11
    65x11
    65x11

    barbell curl

    10x11
    10x11
    10x11
    10x11

    row

    20x11
    30x11
    60x11
    60x11

    Calf Raises

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

    shoulder press

    10x11
    20x11
    30x11
    30x11

    Deadlift

    10x11
    27.5x11
    52.5x11
    52.5x11

    bench press

    10x11
    25x11
    50x11
    50x11





    Cheers,

    StrongBigLean
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  3. #183
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    MEDIUM DAY WEEK 4/5

    weigh in: 82 kg

    bench press

    10x11
    22.5x11
    45x11
    45x11

    Deadlift

    10x11
    22.5x11
    47.5x11
    47.5x11

    shoulder press

    10x11
    10x11
    27.5x11
    27.5x11

    row

    10x11
    27.5x11
    55x11
    55x11

    Calf Raises

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

    barbell curl

    10x11
    10x11
    10x11
    10x11

    squats

    10x11
    30x11
    57.5x11
    57.5x11





    Cheers,

    StrongBigLean
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  4. #184
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    LIGHT DAY WEEK 4/5

    squats

    25x11
    52.5x11
    52.5x11

    barbell curl

    10x11
    10x11
    10x11
    10x11

    row

    10x11
    25x11
    47.5x11
    47.5x11

    Calf Raises

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

    shoulder press

    10x11
    10x11
    25x11
    25x11

    Deadlift

    10x11
    20x11
    42.5x11
    42.5x11

    bench press

    10x11
    20x11
    40x11
    40x11





    Cheers,

    StrongBigLean
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  5. #185
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    Weigh in: 80.5 kg

    Abs exercise:

    Weighted Crunches

    10 kg x 16 reps
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  6. #186
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    HEAVY DAY WEEK 5/5

    weigh in: 81 kg

    bench press

    10x12
    25x12
    50x12
    50x12

    Deadlift

    10x12
    27.5x12
    52.5x12
    52.5x12

    shoulder press

    10x12
    20x12
    30x12
    30x11**************

    row

    20x12
    30x12
    60x12
    60x12

    Calf Raises

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

    barbell curl

    10x12
    10x12
    10x12
    10x12

    squats

    20x12
    32.5x12
    65x12
    65x12





    Cheers,

    StrongBigLean
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  7. #187
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    MEDIUM DAY WEEK 5/5

    shoulder press

    10x12
    20x12
    30x12
    30x12

    squats

    10x12
    30x12
    57.5x12
    57.5x12

    barbell curl

    10x12
    10x12
    10x12
    10x12

    row

    10x12
    27.5x12
    55x12
    55x12

    Calf Raises

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

    Deadlift

    10x12
    22.5x12
    47.5x12
    47.5x12

    bench press

    10x12
    22.5x12
    45x12
    45x12





    Cheers,

    StrongBigLean
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  8. #188
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    LIGHT DAY WEEK 5/5

    weigh in: 81.5 kg

    bench press

    10x12
    20x12
    40x12
    40x12

    Deadlift

    10x12
    20x12
    42.5x12
    42.5x12

    shoulder press

    10x12
    10x12
    25x12
    25x12

    row

    10x12
    25x12
    47.5x12
    47.5x12

    Calf Raises

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

    barbell curl

    10x12
    10x12
    10x12
    10x12

    squats

    10x12
    25x12
    52.5x12
    52.5x12





    Cheers,

    StrongBigLean
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  9. #189
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    Abs exercise:

    Weighted Crunches

    10 kg x 18 reps
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  10. #190
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    New workout now.

    I've done several cycles of All Pro's Simple Beginner routine over the past year or so.

    Now I'm going to try heavier weights with lower reps for squats, shoulder press, deadlift and bench press.

    For Bent Over Row I am trying to do perfect form and eventually increase all the way up to 2 sets of 60kgx12reps. Although I did that on the previous cycle of All Pro's Simple Beginner routine I didn't have perfect form. After that I'll follow the same progression as squats, shoulder press, deadlift and bench press.

    Barbell Curl is stalled until I buy an EZ Curl Bar.

    HEAVY DAY WEEK 1

    weigh in: 82 kg

    squats

    35x5
    70x1
    70x5
    72.5x1
    72.5x5

    barbell curl

    10x12
    10x12
    10x12
    10x12

    row

    30x5
    60x5 (perfect form)
    60x6 (perfect form)

    Calf Raises

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

    shoulder press

    20x5
    32.5x1
    32.5x5
    35x1
    35x5

    Deadlift

    30x5
    57.5x1 (close grip)
    57.5x5 (wide grip)
    62.5x1 (close grip)
    62.5x5 (wide grip)

    bench press

    27.5x5
    52.5x1
    52.5x5
    55x1
    55x5





    Cheers,

    StrongBigLean
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  11. #191
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    MEDIUM DAY WEEK 1

    Weigh in: 82 kg

    bench press

    25x5
    50x5
    50x5

    Deadlift

    27.5x5
    57.5x5
    57.5x5

    shoulder press

    20x5
    32.5x5
    32.5x5

    row

    27.5x7
    55x7 (good form)
    55x8 (good form)

    Calf Raises

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

    barbell curl

    10x12
    10x12
    10x12
    10x12

    squats

    32.5x5
    65x5
    65x5





    Cheers,

    StrongBigLean
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  12. #192
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    LIGHT DAY WEEK 1

    weigh in: 81.5 kg

    squats

    30x5
    57.5x5
    57.5x5

    barbell curl

    10x12
    10x12
    10x12
    10x12

    row

    25x9
    47.5x9 (good form)
    47.5x10 (good form)

    Calf Raises

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

    shoulder press

    10x5
    27.5x5
    27.5x5

    Deadlift

    25x5
    50x5
    50x5

    bench press

    22.5x5
    45x5
    45x5





    Cheers,

    StrongBigLean
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  13. #193
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    Weigh in: 81 kg

    Abs exercise:

    Weighted Crunches

    10 kg x 20 reps
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  14. #194
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    Weigh in: 81 kg

    Abs exercise:

    Weighted Crunches

    10 kg x 22 reps
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  15. #195
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    Weigh in: 81.5 kg

    Abs exercise:

    Weighted Crunches

    10 kg x 20 reps
    Reply With Quote

  16. #196
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    HEAVY DAY WEEK 1

    weigh in: 79 kg

    squats

    40x5
    72.5x1
    72.5x5

    barbell curl

    10x12
    10x12
    10x12
    10x12

    row

    30x5
    60x5
    60x6 (good form)

    Calf Raises

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

    shoulder press

    20x5
    35x5

    Deadlift

    30x5
    62.5x5 (close grip)

    bench press

    27.5x5
    55x2...........................................





    Cheers,

    StrongBigLean
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  17. #197
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    HEAVY DAY WEEK 2

    Weigh in: 81.5 kg

    bench press

    27.5x5
    52.5x1
    52.5x5

    Deadlift

    32.5x5
    62.5x1
    62.5x5

    shoulder press

    20x5
    35x5

    row

    30x5
    60x5 (good form)
    60x6 (good form)

    Calf Raises

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

    barbell curl

    10x12
    10x12
    10x12
    10x12

    squats

    35x5
    70x1
    70x5





    Cheers,

    StrongBigLean
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  18. #198
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    HEAVY DAY WEEK 3

    weigh in: 81 kg

    squats

    37.5x5
    72.5x1
    72.5x5

    barbell curl

    10x12
    10x12
    10x12
    10x12

    row

    30x7
    60x7 (good form)
    60x8 (good form)

    Calf Raises

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

    shoulder press

    20x5
    37.5x1
    37.5x5

    Deadlift

    32.5x5
    65x1
    65x5

    bench press

    27.5x5
    55x1
    55x5





    Cheers,

    StrongBigLean
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  19. #199
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    HEAVY DAY WEEK 4

    Weigh in: 82 kg

    bench press

    30x5
    57.5x1
    57.5x5

    Deadlift

    35x5
    67.5x1
    67.5x5

    shoulder press

    20x5
    37.5x1
    37.5x5

    row

    30x9
    60x9 (good form)
    60x10 (good form)

    Calf Raises

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

    barbell curl

    10x12
    10x12
    10x12
    10x12

    squats

    37.5x5
    75x1
    75x5





    Cheers,

    StrongBigLean
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  20. #200
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    HEAVY DAY WEEK 5

    weigh in: 81.5 kg

    squats

    40x5
    77.5x1
    77.5x2................

    barbell curl

    10x12
    10x12
    10x12
    10x12

    row

    30x11
    60x12 (good form)
    60x12 (ok form)

    Calf Raises

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

    shoulder press

    20x5
    40x1
    40x1..................

    Squat

    60x1

    Deadlift

    35x5
    70x1
    70x5

    bench press

    30x5
    60x0.................





    Cheers,

    StrongBigLean
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  21. #201
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
    StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50) StrongBigLean will become famous soon enough. (+50)
    StrongBigLean is offline
    HEAVY DAY WEEK 6

    Weigh in: 81.5 kg

    bench press

    30x5
    57.5x1
    57.5x5

    Deadlift

    37.5x5
    72.5x1
    72.5x5

    shoulder press

    20x5
    37.5x1
    37.5x4.................

    row

    30x11
    60x11 (good form)
    60x12 (ok/good form)

    Calf Raises

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

    barbell curl

    20x5
    32.5x1 (bad form)..........
    32.5x5 (bad form)..........

    squats

    37.5x5
    75x1
    75x5





    Cheers,

    StrongBigLean
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  22. #202
    Registered User StrongBigLean's Avatar
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    Age: 30
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    MEDIUM DAY WEEK 6

    squats

    35x5
    67.5x5

    barbell curl

    20x5
    27.5x1
    27.5x5

    row

    32.5x5
    62.5x1
    62.5x5

    Calf Raises

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

    shoulder press

    20x5
    35x1
    35x5

    Deadlift

    32.5x5
    65x5

    bench press

    25x5
    52.5x5





    Cheers,

    StrongBigLean
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  23. #203
    Registered User StrongBigLean's Avatar
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    Age: 30
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    Originally Posted by DTweb View Post
    Good workouts. You´re full body friendly.
    Thanks, it's the only one I know how to do at this stage. Later on I do plan to do splits with different parts of the body on different days.
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  24. #204
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
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    LIGHT DAY WEEK 6

    bench press

    25x5
    45x5

    Deadlift

    30x5
    57.5x5

    shoulder press

    20x5
    32.5x5

    row

    27.5x5
    57.5x5

    Calf Raises

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

    barbell curl

    20x5
    25x5

    squats

    30x5
    60x5





    Cheers,

    StrongBigLean
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  25. #205
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
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    HEAVY DAY WEEK 7

    squats

    40x5
    77.5x1
    77.5x5

    barbell curl

    15x5
    30x1
    30x5

    row

    32.5x5
    65x1
    65x5

    Calf Raises

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

    shoulder press

    20x5
    37.5x1
    37.5x4..................

    Deadlift

    37.5x5
    75x1
    75x5

    bench press

    30x5
    60x1
    60x2...............





    Cheers,

    StrongBigLean
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  26. #206
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
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    MEDIUM DAY WEEK 7

    weigh in: 82 kg

    bench press

    30x5
    58.5x5

    Deadlift

    35x5
    67.5x5

    shoulder press

    20x5
    36x5

    row

    30x5
    57.5x5

    Calf Raises

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

    barbell curl

    15x5
    27.5x5

    squats

    35x5
    70x5





    Cheers,

    StrongBigLean
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  27. #207
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
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    StrongBigLean is offline
    LIGHT DAY WEEK 7

    squats

    30x5
    62.5x5

    barbell curl

    12.5x5
    25x5

    row

    25x5
    52.5x5

    Calf Raises

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

    shoulder press

    20x5
    32.5x5

    Deadlift

    30x5
    60x5

    bench press

    27.5x5
    52.5x5





    Cheers,

    StrongBigLean
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  28. #208
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
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    StrongBigLean is offline
    Been quite sick lately with shingles and then a chest infection.
    Still a bit sick but felt like I could get back into the gym a bit.

    bench press

    50x5
    50x5

    Deadlift

    70x5
    70x5

    shoulder press

    30x5
    30x5

    row

    65x5
    65x5

    Calf Raises

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

    barbell curl

    30x5
    30x

    squats

    70x1





    Cheers,

    StrongBigLean
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  29. #209
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
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    StrongBigLean is offline
    Been sick for awhile and lost some motivation.
    Getting back into it.
    New workout program coming soon but today I'll do the old full body workout.

    WORKOUT

    squats

    20x12
    30x12
    60x6 (not mentally tough enough yet)
    60x7

    barbell curl

    10x12
    10x12
    23.5x12
    23.5x12

    row

    10x12
    30x12
    57.5x4
    57.5x6

    Calf Raises

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

    shoulder press

    10x12
    10x12
    25x12
    25x9

    Deadlift

    10x12
    25x12
    50x6
    50x8

    bench press

    10x12
    25x12
    48.5x6
    48.5x6





    Cheers,

    StrongBigLean
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  30. #210
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 217
    Rep Power: 148
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    StrongBigLean is offline
    3.5 km jog without stopping/walking - 1 lap around my Uni
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