StrongBigLean's Journal

**StrongBigLean** · 08-04-2019, 03:57 PM

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

**StrongBigLean** · 08-05-2019, 04:42 PM

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

**StrongBigLean** · 08-09-2019, 05:24 AM

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

**StrongBigLean** · 08-10-2019, 08:07 PM

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

**StrongBigLean** · 08-12-2019, 05:58 PM

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

**StrongBigLean** · 08-14-2019, 04:15 PM

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

**StrongBigLean** · 08-18-2019, 02:56 PM

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

**StrongBigLean** · 08-20-2019, 03:04 PM

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

**StrongBigLean** · 09-08-2019, 01:33 AM

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

**StrongBigLean** · 09-12-2019, 03:39 PM

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

**StrongBigLean** · 09-15-2019, 04:18 PM

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

**StrongBigLean** · 09-21-2019, 05:52 AM

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

**StrongBigLean** · 09-23-2019, 06:34 PM

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

**StrongBigLean** · 09-28-2019, 04:05 AM

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

**StrongBigLean** · 09-29-2019, 08:36 PM

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

**StrongBigLean** · 10-05-2019, 07:09 PM

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

**StrongBigLean** · 10-07-2019, 06:55 PM

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

**StrongBigLean** · 10-13-2019, 04:44 AM

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

**StrongBigLean** · 10-15-2019, 04:12 PM

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

**StrongBigLean** · 10-19-2019, 08:52 PM

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

**StrongBigLean** · 10-21-2019, 06:14 PM

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

**StrongBigLean** · 11-13-2019, 06:50 PM

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

**StrongBigLean** · 11-15-2019, 10:01 PM

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

**StrongBigLean** · 11-17-2019, 08:17 PM

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

**StrongBigLean** · 11-20-2019, 11:26 PM

HEAVY DAY WEEK 4/5

weigh in 73 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
45x11
45x11

Cheers,

StrongBigLean

**StrongBigLean** · 11-22-2019, 11:10 PM

MEDIUM DAY WEEK 4/5

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

**StrongBigLean** · 11-25-2019, 01:49 AM

LIGHT DAY WEEK 4/5

weigh in 74 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

**StrongBigLean** · 11-27-2019, 10:57 PM

HEAVY DAY WEEK 5/5

weigh in 74 kg

bench press

10x12
22.5x12
45x12
45x12

shoulder press

10x12
10x12
25x12
25x12

Deadlift

10x12
20x12
40x12
40x12

row

10x12
22.5x12
47.5x12
47.5x12

Calf Raises

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

barbell curl

10x12
10x12
25x12
25x12

squats

10x12
25x12
50x12
50x12

Cheers,

StrongBigLean

**StrongBigLean** · 11-30-2019, 01:24 AM

MEDIUM DAY WEEK 5/5

weigh in 74 kg

squats

10x12
22.5x12
45x12
45x12

barbell curl

10x12
10x12
22.5x12
22.5x12

row

10x12
20x12
42.5x12
42.5x12

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
40x12
40x12

Cheers,

StrongBigLean

**StrongBigLean** · 12-02-2019, 04:07 AM

LIGHT DAY WEEK 5/5

weigh in 75.5 kg

bench press

10x12
20x12
35x12
35x12

Deadlift

10x12
20x12
30x12
30x12

shoulder press

10x12
10x12
20x12
20x12

row

10x12
20x12
37.5x12
37.5x12

Calf Raises

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

barbell curl

10x12
10x12
20x12
20x12

squats

10x12
20x12
40x12
40x12

Cheers,

StrongBigLean

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