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  1. #91
    Registered User StrongBigLean's Avatar
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    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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  2. #92
    Registered User StrongBigLean's Avatar
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    Found this video on deadlifts https://www.youtube.com/watch?v=ytGaGIn3SjE

    Do you all think its a good video?
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  3. #93
    Registered User StrongBigLean's Avatar
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    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
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  4. #94
    Registered User StrongBigLean's Avatar
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    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
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  5. #95
    Registered User StrongBigLean's Avatar
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    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
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  6. #96
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    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
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  7. #97
    Registered User StrongBigLean's Avatar
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    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
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  8. #98
    Registered User StrongBigLean's Avatar
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    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
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  9. #99
    Registered User StrongBigLean's Avatar
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    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
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  10. #100
    Registered User StrongBigLean's Avatar
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    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
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  11. #101
    Registered User StrongBigLean's Avatar
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    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
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  12. #102
    Registered User StrongBigLean's Avatar
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    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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  13. #103
    Registered User StrongBigLean's Avatar
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    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
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  14. #104
    Registered User StrongBigLean's Avatar
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    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
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  15. #105
    Registered User StrongBigLean's Avatar
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    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
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  16. #106
    Registered User StrongBigLean's Avatar
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    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
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  17. #107
    Registered User StrongBigLean's Avatar
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    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
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  18. #108
    Registered User StrongBigLean's Avatar
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    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
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  19. #109
    Registered User StrongBigLean's Avatar
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    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
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  20. #110
    Registered User StrongBigLean's Avatar
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    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
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  21. #111
    Registered User StrongBigLean's Avatar
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    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
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  22. #112
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    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
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  23. #113
    Registered User StrongBigLean's Avatar
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    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
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  24. #114
    Registered User StrongBigLean's Avatar
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    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
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  25. #115
    Registered User StrongBigLean's Avatar
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    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
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  26. #116
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    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
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  27. #117
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 156
    Rep Power: 67
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    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
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  28. #118
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 156
    Rep Power: 67
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    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
    Reply With Quote

  29. #119
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 156
    Rep Power: 67
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    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
    Reply With Quote

  30. #120
    Registered User StrongBigLean's Avatar
    Join Date: Dec 2014
    Age: 30
    Posts: 156
    Rep Power: 67
    StrongBigLean has no reputation, good or bad yet. (0)
    StrongBigLean is offline
    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
    Reply With Quote

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