Ok, let's see your stats!
cmeiron
Posts: 1,599 Member
I am a true "beginner" in that I haven't lifted weights for probably 4-5 years (!) I'm pretty intimidated/awed by so many of the people on MFP who are lifting hundreds of pounds, but I know I'll get there eventually!
So, here are the max lifts I've set up for myself for this first round (again, I'm using dumbbells, but I'll write the "total" weight):
WEEK 1:
Squats - 40lb
Bench Presses - 30lb
Bent-Over Rows - 40lb
Overhead Barbell Presses - 30lb
Stiff-Legged Deadlifts - 50lb
Barbell Curls - 30lb
Calf Raises - 15lb (I'm doing them one leg at a time)
+ I add 4 sets of triceps dips
I feel like I'd like to be doing more, but adding an extra rep yesterday on some of these was pretty challenging. I'm going to stick with these weights for the full five weeks and then everything will be bumped by 10 lbs (obviously that's more than the 10% recommended, but with these low weights, and with the 5-lb increments of dumbbells over 15 lbs, there's not much I can do about it). I expect THAT to be pretty tough!
So, I've shown you mine, now show me yours!!! :bigsmile:
So, here are the max lifts I've set up for myself for this first round (again, I'm using dumbbells, but I'll write the "total" weight):
WEEK 1:
Squats - 40lb
Bench Presses - 30lb
Bent-Over Rows - 40lb
Overhead Barbell Presses - 30lb
Stiff-Legged Deadlifts - 50lb
Barbell Curls - 30lb
Calf Raises - 15lb (I'm doing them one leg at a time)
+ I add 4 sets of triceps dips
I feel like I'd like to be doing more, but adding an extra rep yesterday on some of these was pretty challenging. I'm going to stick with these weights for the full five weeks and then everything will be bumped by 10 lbs (obviously that's more than the 10% recommended, but with these low weights, and with the 5-lb increments of dumbbells over 15 lbs, there's not much I can do about it). I expect THAT to be pretty tough!
So, I've shown you mine, now show me yours!!! :bigsmile:
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I’m using dumbbells instead of barbells as well. I currently have an adjustable dumbbell set that goes up to 15 kg (33 lbs) in 1 kg (2.2 lbs) increments per dumbbell. Because I also have an extra set of bars that is 0.5 kg heavier then the ones with the set, I can effectively go up in 0.5 kg increments. For the squats and deadlifts I'm already about to max out on the set. For all the upper body exercises they will probably get me through another 4 months. I intent to get another set as well (up to 30 kg) to be able to progress on the lower body stuff as well.
Below my stats for the max. lifts in the first cycle of All Pro’s routine, written down as the "total" weight:
Squats: 23 kg / 50.6 lb - this is not my max, but I’m keeping the weight relatively low because I really have tio work on my form with this exercise.
Floor Presses: 13 kg / 28.6 lb - I don’t have a bench, I’m doing floor presses instead
Bent-Over Rows: 15 kg / 33 lb
Overhead Shoulder Press: 12 kg / 26.4 lb – I’m doing Arnold presses
Stiff-Legged Deadlifts: 30 kg / 66 lb – at the gym I did these with 40 kg / 88 lb, so I really have to get that other dumbbell set.
Curls: 13 kg / 28.6 lb
Calf Raises: not doing these because my calves are already very well developed and so tight (due to wearing high heels a lot) that my squats suffer from it.0 -
So we're at a pretty similar stage, then! I'm also mostly worried about form this time around
I suspect my deadlift could go up a fair bit, I have no trouble meeting my reps but I have stupidly-tight hamstrings so feel a lot of pull - hoping that will loosen up a bit between now and the next round. Awesome stuff!
Also, the adjustable dumbbells are a really good idea...something for me to think about....0 -
I was lifting a few months before I started the All Pro routine. However, it was kind of scattered and I needed a routine to focus my relatively short (~ 1 hour) gym sessions. I'm currently in cycle 5 of the All Pro routine - very few of my lifts increased beyond cycle 4 - especially now that I'm in a cutting phase. Below are my working weights from cycle 1 to cycle 5.
Squats: 165 -> 250
Bench Press: 160 -> 185 (least gains here)
Bent over row: 120 -> 185
Overhead barbell: 65 -> 115
Stiff Leg Deadlift: 185 -> 275
barbell curls: 70 -> 95
calf: 110 -> 250 (large gain because I didn't really know what I was doing at first)
If it matters...I'm 5' 10" and currently weigh 160 trending down in my quest for abs. On off days (Tu/Th) I run: 4 miles if bulking and now 5-7 since cutting.
Chest gains have been disappointing and I'm considering jumping off All Pro soon to begin a split routine that allows for more pectoral focus. Whatever I decide, I'll definitely keep the fundamental exercises from the All Pro routine.
Good luck all,
Dave0 -
calf: 110 -> 250 (large gain because I didn't really know what I was doing at first)
Hey Dave, can you share what you learned about the calf raises? I'm just holding a weight and doing them one-legged on the edge of a stair so I can bring my heel below horizontal. How do you do them?0 -
calf: 110 -> 250 (large gain because I didn't really know what I was doing at first)
Hey Dave, can you share what you learned about the calf raises? I'm just holding a weight and doing them one-legged on the edge of a stair so I can bring my heel below horizontal. How do you do them?
I think any way you choose to do these is fine - as long as you are achieving a full range of motion on the calf. I was losing my balance doing a standing calf raise on a block. Now I use a leg press machine - probably not ideal, but I'm able to remain consistent.0 -
Dave, is there a specific program you're looking at to follow up All Pro's?0
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Dave, is there a specific program you're looking at to follow up All Pro's?
(Sorry - just saw this - been on vacation.)
Not really. I need to keep the basic weekly schedule - 3 x lifting / 2 x cardio for one hour each. I think I'll stick with whole body routines. I'm settling out on doing All Pro's routine for one day, a dumbbell / cable day, and a calisthenic day (push-ups, pull-ups, sit-ups, dips, etc.) with some sprint work.
The All Pro routine has been great at helping me build overall strength - to include core muscles, but I've been going at it for a little over six months and feel I need to shake things up some to focus on specific muscle areas and, more importantly, keep my interest going.0 -
No problem, hope you had a good time!0
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Cmeirun, you have about a week headstart on me with this. Are the amount of reps already getting harder for you?
Tommorow I have day 1 of my third week.0 -
So far I'm managing the increase ok...I just finished week 3 today (10 reps) and managed all my reps. I find the squats and biceps curls at 100%to be tough, but otherwise I'm getting through things pretty well; I suspect I've lowballed my starting weights a little for some things, but I was mainly concerned about getting a good base and practicing good form this time around. That said, ask me again when I'm up to 12 reps :bigsmile: I'm looking forward to bumping the weights up on most (hopefully all) of these in a couple of weeks!0
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Ok, 11 reps at 100% is hard :P (Squats, rows, curls especially) *phew*0
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But you did them, right?! :bigsmile:0
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But you did them, right?! :bigsmile:
Yup :laugh: The rows got a little ugly at the end, though...I may not be upping the weight on those at the end of this round, but we'll see!0 -
Well, I was right: the rows will stay as-is, but I'll be moving the rest up next Monday! Here's the plan:
Squats - 40lb -> 50 lb
Bench Presses - 30lb -> 40 lb
Bent-Over Rows - 40lb
Overhead Barbell Presses - 30lb -> 40 lb
Stiff-Legged Deadlifts - 50lb -> 60 lb
Barbell Curls - 30lb -> 40 lb
Single- leg Calf Raises - 15lb ->20 lb
+ I add 4 sets of triceps dips -> may try slightly weighted???
On another note, it turns out that my "SLDLs" are actually Romanian Deadlifts. I really like them (it's my fave lift!), and am a bit dubious about the hunch-backed form that is apparently "correct" for SLDLs, so I'm going to stick with them.0 -
I would have to look up Romanian deadlifts, not quite sure what the difference is.
You're increasing with more then the 10% that All Pro advises?0 -
I don't really have a choice...with dumbbells I only have 5 lb increments to work with now, so I'll have to make do with that for now. I'm hoping, as things get heavier, to get some plates for a bar so I can adjust the weights more accurately 0
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Ah ok, that makes sense! I hope that it won't prove too much of an increase on some lifts for you.
With my set I can effectively go up in 0.5 kg / 1 pound increments per dumbbell which will possibly result in too low an increase at 10%. Guess I'll be rounding up to migate that a bit.0 -
Ah ok, that makes sense! I hope that it won't prove too much of an increase on some lifts for you.
With my set I can effectively go up in 0.5 kg / 1 pound increments per dumbbell which will possibly result in too low an increase at 10%. Guess I'll be rounding up to migate that a bit.
You've got the adjustable ones right? Luckeeeee 0 -
COMPLETE BEGINNER(!) here too.
WEEK 1: Heavy day
Squats - 50lb
Bench Press - 45lb
Bent-Over Row - 45lb
Overhead Barbell Press - 35lb
Stiff-Legged Deadlift - 55lb
Barbell Curl - 40lb
Calf Raises - 170lb (these are seated)
Working with a wrecked back, so some of these are challenging for me. Will check back for the next cycle and hope to increase these! :-)0 -
Wow, those are great starting stats, well done!!!0
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I agree with cmeirun: great starting stats! Looking forward to hear how the routine works for you :flowerforyou:COMPLETE BEGINNER(!) here too.
WEEK 1: Heavy day
Squats - 50lb
Bench Press - 45lb
Bent-Over Row - 45lb
Overhead Barbell Press - 35lb
Stiff-Legged Deadlift - 55lb
Barbell Curl - 40lb
Calf Raises - 170lb (these are seated)
Working with a wrecked back, so some of these are challenging for me. Will check back for the next cycle and hope to increase these! :-)0 -
Started Cycle 3 today! I increased my squats, DLs, BP and calf raises. I've also been doing weighted triceps bench dips and increased that a bit too:
Cycle 1 -> present
Squats: 40 -> 60 lb (+50%)
Romanian DL: 50 -> 70 lb (+40%)
Biceps Curls: 30 -> 40 lb (+33.3%)
Bench Press: 30 -> 50 lb (+66.6%)
Overhead Press: 30 -> 40 lb (+33.3%)
Bent-over Row: 40 lb
Single-leg calf raise: 15 -> 25 lb (+66.6%)
Triceps dips: BW -> 10 lb
I was able to get through all 12 reps last week for the BC, OHP and BOR, but not cleanly...I want to make sure my form stays solid so I'm leaving them where they are for one more round. I haven't been able to progress on the rows at all, but I got some form advice and hope to move forward with them this cycle
Today's 100% day went pretty well, though the squats once again have broken my *kitten*, lol.0 -
Looking good hon! :flowerforyou:
I'll be posting my stats for cycle 3 later today or tomorrow. On my test day the last 2 reps of the OHP were not with great form, and I totally couldn't get the last few of the curls in. For next cycle I will up the OHP with 5% instead of 10% and no upping at all for the curls. The rest will be upped with 10% according to plan.
I do feel that doing C25K on my non-lifting days has an impact on my lifting. In the same fashion I felt my butt during my run the day before yesterday, guess muscles are now being used that hadn't seen much activity in a long long time. Anyway, I enjoy both too much to change anything about it.
Numbers will follow!0 -
Ok, here my stats with the weight of both dumbbells combined :
Cycle 1 -> present (Cycle 3)
Squats: 23 kg -> 25 kg
Floor Presses: 13 kg -> 17 kg
Bent-Over Rows: 17 kg -> 22 kg
Overhead Shoulder Press: 12 kg -> 15 kg
Stiff-Legged Deadlifts: 30 kg -> 38 kg
Curls: 13 kg -> 15 kg
I'm not doing the calf raises as they are very tight and developed enough as is :happy:0 -
Great job ladies! I start the cycle 2 on Monday, so I will post my stats after my workout. Looking forward to posting pics and hopefully looking as terrific as you all :happy:0
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You're welcome to start a picture thread in this group if you likeGreat job ladies! I start the cycle 2 on Monday, so I will post my stats after my workout. Looking forward to posting pics and hopefully looking as terrific as you all :happy:
Looking forward to see your stats. How is your back holding up?0 -
You're welcome to start a picture thread in this group if you like
That sounds like a good idea!Looking forward to see your stats. How is your back holding up?
Sooooo much better! I did cycle 1 for a few weeks with super light to no weight so I could learn proper form and to get off the couch! Laying down and babying my back was the worst thing I did. It was tough the first 2 weeks, but I sucked it up. Luckily, I had my bf there to help me too. I repeated cycle 1 April 1st with my actual 10 rep max. I'm amazed at my progress and how well I've been feeling and look forward to cycle 2. Wish I started this YEARS ago!!0 -
You're welcome to start a picture thread in this group if you like
That sounds like a good idea!Looking forward to see your stats. How is your back holding up?
Sooooo much better! I did cycle 1 for a few weeks with super light to no weight so I could learn proper form and to get off the couch! Laying down and babying my back was the worst thing I did. It was tough the first 2 weeks, but I sucked it up. Luckily, I had my bf there to help me too. I repeated cycle 1 April 1st with my actual 10 rep max. I'm amazed at my progress and how well I've been feeling and look forward to cycle 2. Wish I started this YEARS ago!!
That's awesome! You know, my back problems and poor posture have gotten a LOT better since I started working out, and I think even more so with the lifting! 0 -
Cycle 1 --> Cycle 2
Squats - 50lb --> 55lbs
Bench Press - 45lb --> 50 lbs
Bent-Over Row - 45lb --> 50 lbs
Overhead Barbell Press - 35lb --> 40 lbs
Stiff-Legged Deadlift - 55lb --> 60 lbs
Barbell Curl - 40lb --> 40 lbs :sad:
Calf Raises (these are seated) - 170lb --> 190 lbs
I had TOM visit, so I had zero energy to start cycle 2 at the beginning of the week. I went up in everything except curls. My long, weak-azz arms couldn't cut it :grumble: . I'm thinking my SLDL are draining my arms and I don't have much left when I do curls after. I may need to move things around. I also didn't lose any weight, but will measure the first of June. I've also decided to throw in 30 Day Shred 2x a week to see if that gets the scale moving.0 -
I think it's looking good! :flowerforyou:I'm thinking my SLDL are draining my arms and I don't have much left when I do curls after. I may need to move things around. I also didn't lose any weight, but will measure the first of June.
Personally I wouldn't change the order of the exercises. Both the curls and the calf raises can be considered accesory lifts, while the rest are compound lifts. It wouldn't make sense to tire your muscles by putting an accesory before a compound. You could perhaps switch the curls and calf raises though.
Also, don't get discouraged about the scale. It's probably just water retention because of TOM 0
