Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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
Registered User
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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