All Pro's Beginner & Intermediate Lifting Routines

Join

Ok, let's see your stats!

2456789

Replies

  • pandorakick
    pandorakick Posts: 901 Member
    Cycle 3 is almost finished for me and test day of week 5 is done. Below my stats from start to present:

    Cycle 1 -> present (Cycle 4)

    Squats: 23 kg -> 28 kg
    Floor Presses: 13 kg -> 19 kg
    Bent-Over Rows: 17 kg -> 24 kg
    Overhead Shoulder Press: 12 kg -> 17 kg
    Stiff-Legged Deadlifts: 30 kg -> 42 kg (= 0.78 x BW)
    Curls: 13 kg -> 17 kg
  • cmeiron
    cmeiron Posts: 1,599 Member
    Lookin' good!!!

    I started Cycle 4 today...here's my starting and new/current loads:

    Start -> Cycle 4

    Squats: 40 -> 70 lb (+75%)
    Romanian DL: 50 -> 80 lb (+60%)
    Biceps Curls: 30 -> 44 lb (+47%)
    Bench Press: 30 -> 54 lb (+80%)
    Overhead Press: 30 -> 44 lb (+47%)
    Bent-over Row: 40->50 lb (+25%)
    Single-leg calf raise: 15 -> 30 lb (+100%)
    Triceps bench dip: BW -> 15 lb

    I've finally reached a point in some lifts where the 5lb weight increments on the dumbbells are becoming unmanageable. I'm looking for better solutions than my current one (adjustable wrist weights - good for squats/DLS, not for OHP/bench/curls :/) Saw these online and am considering buying them, or trying to make something similar: paceweights.com
  • pandorakick
    pandorakick Posts: 901 Member
    Dang! You've gone up a lot, way more then 10% per cycle I think. Really awesome! :happy:

    I had to look up those pace weights. Would that be enough for you to get around? I must say that I'm really glad I invested in that fractional plates dumbbell set...
  • cmeiron
    cmeiron Posts: 1,599 Member
    Yes, it's been more than 10% up to now most weeks, just because of the 5 lb increments. I've found a much cheaper work-around for the pace weights (which would cost upward of 150 by the time I included shipping :grumble: ). I found a metal supplier in town that can sell me small pieces of steel that are .48 lbs; I can get 18 for about 40$; add some small but powerful rare earth magnets (local hardware store for a few bucks) - and voila! Homemade "pace weights" for a third of the price :D - This would allow me to make + 1 lb increments on all my lifts, which will be much more manageable than 5 :) I'm going to pick the stuff up on Saturday and see how it all works on Monday :D

    Now waiting patiently for the ETP admins to get back to me re: my latest plea for advice re: my intake and program. I'll stick with All Pro for the summer for sure, and then see from there.
  • claston77
    claston77 Posts: 103 Member
    Hi Everyone, hope I can jump in here with you all, after doing four workouts of Starting Strength and literally hearing the creaks and crunches in my body as the weights got heavier I decided to switch to All-Pro's Program. I am 36 year old female whose primary goals is fat loss. I just got back from the gym and figured out my 10 rep maxes and here is where I'll start Cycle 1, Week 1 on Monday:

    Squat 55
    Bench 50
    Bent Over Rows 45
    Overhead Press 40
    Stiff-Legged Deadlift 55
    Upright Rows 35

    I'm going to pass on the calf raises and I still have to figure out what to do for cardio and abs but I'm encouraged to see all your progress and excited to start on Monday.
  • cmeiron
    cmeiron Posts: 1,599 Member
    Welcome to the party! It's a fun program, and you're off to a great start :)
  • claston77
    claston77 Posts: 103 Member
    Thanks I appreciate it, I'm just glad I found what looks to be a good progressive strength program for an "oldie" like me :laugh:
  • pandorakick
    pandorakick Posts: 901 Member
    Welcome to the group! All Pro's is indeed a less aggressive program when compared with Stronglifts, while still having progression in the loads. Can't wait to hear about your first workout!
  • claston77
    claston77 Posts: 103 Member
    Good morning everyone :happy:

    Just got back from the gym after finishing my first workout. Let me tell you I had read some posts on BB about the first couple workouts being easy but that wasn't the case for me, lol. It was short, I finished the entire workout, minus calf raises and including warmup sets for the first three exercised, in around 27 minutes. I hit everything except the OHP where I failed at the 4th rep my second set, no biggie though. I do think I will switch from the barbell to dumbbells for the rows and OHP though. I will say that I sweated more and felt my heartbeat raised more in this 27 minute workout than I did the whole time I did SS though...whew it was a lot for 5:30 am :laugh: but I had the entire weight room to myself so it was worth it. By the way do you guys some videos you use to get your form down on the exercises? I just want to make sure I'm on point with form. Thanks!
  • Amerielle
    Amerielle Posts: 153 Member
    Hello all!

    I'm not really a true beginner but I have always just done whatever workout I felt like doing. I decided to actually have a plan and see if I can make improvements in my lifting. I found this plan...three times a week, fairly short and hits all the big moves...so here I am!

    I did the test lifting today and figured out what weights I will start out with (on Wednesday). I use a combination of barbell and dumbbells, mostly because I hate doing all the plate switching on the barbell. haha

    Here are the numbers I came up with:

    Squats: 55 lbs
    Bench Press: 60 lbs
    Rows: 50 lbs
    Overhead: 30 lbs
    Deadlifts: 70 lbs
    Curls: 25 lbs
    Calf raises: I just did a bunch of body weight for these...maybe I will try adding a bit of weight but I already do these (no weights) after my runs.

    I also run, ride my bike, and do an assortment of other cardio such as boxing drills and HIIT as the mood strikes.

    Looking forward to where this takes me!
  • claston77
    claston77 Posts: 103 Member
    Wow, welcome...I just did my first workout this morning, it's nice to have someone on the same cycle! Great starting stats as well, I made the decision to only use the barbell for my squats. bench and SLDL for the same reason as you :laugh:
  • pandorakick
    pandorakick Posts: 901 Member
    Welcome to the group Claston77 and Amerielle! Great looking stats :flowerforyou:
  • nmtGurl
    nmtGurl Posts: 159 Member
    Yay! More ladies joining!!

    Cmeirun - OMG!!! Your abs are killer! So jealous right now, lol! How did you make out with your fractional weights? I think next cycle I will need them. I'd like to do it on the cheap and have them be magnetic too.


    Started cycle 3 Mon and current stats are:
    Cycle 1 --> Cycle 2 --> Cycle 3

    Squats: 50 lbs --> 55 lbs --> 60 lbs
    Bench Press: 45 lbs --> 50 lbs --> 55 lbs
    Bent-Over Row: 45 lbs --> 50 lbs --> 55 lbs
    Overhead Barbell Press: 35 lbs --> 40 lbs --> 45 lbs
    Stiff-Legged Deadlift: 55 lbs --> 60 lbs --> 70 lbs
    Barbell Curl: 40 lbs --> 40 lbs --> 45 lbs
    Calf Raises (these are seated): 170 lbs --> 190 lbs --> 205 lbs
  • Nina1007
    Nina1007 Posts: 150
    Hi! I saw someone on my friends list post about 'All Pro lifting routine' & I've been looking for a beginners routine that I felt was mentally manageable. This sounded perfect! I'm using dumbbells right now at home for it. I just feel most comfortable using them right now. I did my first "session" yesterday after youtubeing how to perform some of the exercises :blushing: lol

    Squats: 50 (I feel I could go heavier with this, but I'm going to do a wait & see)
    Bench Press: 30
    Bent-over Rows: 30
    Overhead Press: 30
    Deadlifts: 50 (also feel I could go heavier)
    Barbell Curls: 30

    Instead of calf raises I'm doing a dumbbell swing through @ 25lbs

    I'm trying to lose fat so I'm just hoping for muscle maintenance & gaining strength (while eating at a deficit) with this routine. I was so happy to come across this routine :happy:
  • Amerielle
    Amerielle Posts: 153 Member
    Thanks for the welcomes! I start for real tomorrow! :happy:
  • katy_trail
    katy_trail Posts: 1,992 Member
    i'm doing a rest week now, but in a couple of weeks, I'll be starting C3, and I think I'll be moving up in everything again.
    So, I'm really excited about C3 and beyond.
  • pandorakick
    pandorakick Posts: 901 Member
    Hi! I saw someone on my friends list post about 'All Pro lifting routine' & I've been looking for a beginners routine that I felt was mentally manageable. This sounded perfect! I'm using dumbbells right now at home for it. I just feel most comfortable using them right now. I did my first "session" yesterday after youtubeing how to perform some of the exercises :blushing: lol

    Squats: 50 (I feel I could go heavier with this
    Welcome Nina! This routine can absolutely work with dumbbells, it's what I do :flowerforyou: Also, don't be afraid to start "light", it will become heavy soon enough :laugh:
  • pandorakick
    pandorakick Posts: 901 Member
    i'm doing a rest week now, but in a couple of weeks, I'll be starting C3, and I think I'll be moving up in everything again.
    So, I'm really excited about C3 and beyond.
    Cool Katy! :happy:
  • katy_trail
    katy_trail Posts: 1,992 Member
    Hi! I saw someone on my friends list post about 'All Pro lifting routine' & I've been looking for a beginners routine that I felt was mentally manageable. This sounded perfect! I'm using dumbbells right now at home for it. I just feel most comfortable using them right now. I did my first "session" yesterday after youtubeing how to perform some of the exercises :blushing: lol

    Squats: 50 (I feel I could go heavier with this
    Welcome Nina! This routine can absolutely work with dumbbells, it's what I do :flowerforyou: Also, don't be afraid to start "light", it will become heavy soon enough :laugh:

    i've felt the same way, antsy to get heavy, but she speaks the truth, and in the meantime, try to build up your core and grip strength as much as possible.
  • nagniho
    nagniho Posts: 132 Member
    Hi Girls, came across this group and was so excited to have an opportunity to see and learn from other like-minded ladies.

    Height 4'11'
    Last week of Round 4
    Squat - 65lbs->70lbs->75lbs-80lbs
    Bench - 50lbs->55lbs-60lbs-65lbs
    Bent over Rows - 50lbs->55lbs-60lbs-65lbs
    Military Press -30lbs->30lbs->35lbs-40lbs
    SLDLS - 65lbs->70lbs->75lbs-80lbs
    Upright rows - 30lbs->30lbs->35lbs-40lbs
    Seated Calf Press - 180-200-220-240

    The problem I am facing is that I maxed out on Bench Press and Military Press:-(. I don't think I can go to 70lbs. Need to do a fractional increase but not sure how to go about it.
  • Nina1007
    Nina1007 Posts: 150
    I'm definitely good with doing 50 for my heavy. I can barely squat to pee right now, I'm so sore!
  • nmtGurl
    nmtGurl Posts: 159 Member
    The problem I am facing is that I maxed out on Bench Press and Military Press:-(. I don't think I can go to 70lbs. Need to do a fractional increase but not sure how to go about it.

    I will be needing them soon too. Iron Woody Fitness has fractional plates for $49.95.

    I saw this as a cheaper alternative --> http://mannixcastro.com/2011/10/08/cheap-fractional-plates-for-microloading/
    I'm also looking into Cmeirun's magnetic version.
  • cmeiron
    cmeiron Posts: 1,599 Member
    The problem I am facing is that I maxed out on Bench Press and Military Press:-(. I don't think I can go to 70lbs. Need to do a fractional increase but not sure how to go about it.

    I will be needing them soon too. Iron Woody Fitness has fractional plates for $49.95.

    I saw this as a cheaper alternative --> http://mannixcastro.com/2011/10/08/cheap-fractional-plates-for-microloading/
    I'm also looking into Cmeirun's magnetic version.

    lol I was just going to self-promote my idea...here's a link just in case :

    http://www.myfitnesspal.com/blog/cmeirun/view/diy-micro-weight-hack-for-hex-dumbbells-546251

    I've been using them this week, and they're GREAT. Super easy to adjust quickly and they don't get in the way :bigsmile:

    Also: holy crap, it's gotten busy in here! AWESOME!!! :D

    :drinker:
  • pandorakick
    pandorakick Posts: 901 Member
    Also: holy crap, it's gotten busy in here! AWESOME!!! :D

    :drinker:
    I second that!!! :glasses:
  • nagniho
    nagniho Posts: 132 Member
    The problem I am facing is that I maxed out on Bench Press and Military Press:-(. I don't think I can go to 70lbs. Need to do a fractional increase but not sure how to go about it.
    [/quote]

    I will be needing them soon too. Iron Woody Fitness has fractional plates for $49.95.

    I saw this as a cheaper alternative --> http://mannixcastro.com/2011/10/08/cheap-fractional-plates-for-microloading/
    I'm also looking into Cmeirun's magnetic version.
    [/quote]


    lol I was just going to self-promote my idea...here's a link just in case :

    http://www.myfitnesspal.com/blog/cmeirun/view/diy-micro-weight-hack-for-hex-dumbbells-546251

    I've been using them this week, and they're GREAT. Super easy to adjust quickly and they don't get in the way :bigsmile:

    Also: holy crap, it's gotten busy in here! AWESOME!!! :D

    :drinker:
    [/quote]

    Thank you Ladies. Will check both options!!! :flowerforyou:
  • katy_trail
    katy_trail Posts: 1,992 Member
    the more the merrier. :glasses:
  • Nina1007
    Nina1007 Posts: 150
    Finished my 1st week. I feel awesome :glasses:
  • cmeiron
    cmeiron Posts: 1,599 Member
    Finished my 1st week. I feel awesome :glasses:

    Yay! Badassery!!! :drinker:
  • Amerielle
    Amerielle Posts: 153 Member
    I finished week one! So far so good. I tacked on Lat Pulldowns to the routine because I have a goal of being able to do a pull up sometime in the (hopefully) near future. I have to say, I feel a bit silly doing the warm ups but I'm willing to go with the flow. :smile:
  • katy_trail
    katy_trail Posts: 1,992 Member
    yes i found the warm ups wwere too low, if needed, increase the warm up weight a bit, you want to feel your muscles engaging, but the first couple of cycles what's most important is forcusing on form.

Categories