All Pro's Beginner & Intermediate Lifting Routines

Join

Ok, let's see your stats!

1356789

Replies

  • claston77
    claston77 Posts: 103 Member
    So I did my first Week 2 workout today and let me tell you that on paper there is not a big difference between 8 and 9 reps but there definitely is in the gym! That extra rep was a lot more intense than I expected it to be :laugh:
  • Nina1007
    Nina1007 Posts: 150
    So I did my first Week 2 workout today and let me tell you that on paper there is not a big difference between 8 and 9 reps but there definitely is in the gym! That extra rep was a lot more intense than I expected it to be :laugh:

    I also did my first week 2 workout today. I definitely agree, the 9th rep, specifically for overhead press, was a Bisch for me!
  • katy_trail
    katy_trail Posts: 1,992 Member
    moving up on everything for cycle 3
  • pandorakick
    pandorakick Posts: 901 Member
    moving up on everything for cycle 3
    That's great!
  • cmeiron
    cmeiron Posts: 1,599 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:

    I'm planning to add some of these or something similar too, soon - I've got the same goal! :D Congrats on completing week one!
  • cmeiron
    cmeiron Posts: 1,599 Member
    So I did my first Week 2 workout today and let me tell you that on paper there is not a big difference between 8 and 9 reps but there definitely is in the gym! That extra rep was a lot more intense than I expected it to be :laugh:

    I also did my first week 2 workout today. I definitely agree, the 9th rep, specifically for overhead press, was a Bisch for me!

    Werd. You wouldn't THINK it would be such a big change, but -- OOF. It sure can be.
  • PennyHarris123
    PennyHarris123 Posts: 159 Member
    Hi
    First week doing these....here's my stats to join in!
    Squat - 37.5kg (82.5ilbs)
    bench press - 25kg (55lbs)
    bent over rows - 22.5kg (49.5lbs)
    overhead press - 17.5kg (38.5lbs)
    stiff legged deadlift - 25kg (55lbs)
    barbell curl ups - 12.5kg (27.5lbs)
    dont' do calf raises as I do a lot of other stuff like spinning, hiking, running etc
    :happy:
    liking the programme so far although only 3rd time tmw! end of week 1!!!
  • pandorakick
    pandorakick Posts: 901 Member
    Hi
    First week doing these....here's my stats to join in!
    Squat - 37.5kg (82.5ilbs)
    bench press - 25kg (55lbs)
    bent over rows - 22.5kg (49.5lbs)
    overhead press - 17.5kg (38.5lbs)
    stiff legged deadlift - 25kg (55lbs)
    barbell curl ups - 12.5kg (27.5lbs)
    dont' do calf raises as I do a lot of other stuff like spinning, hiking, running etc
    :happy:
    liking the programme so far although only 3rd time tmw! end of week 1!!!
    Those are really great stats for a first cycle! Welcome :flowerforyou:
  • cmeiron
    cmeiron Posts: 1,599 Member
    Hi
    First week doing these....here's my stats to join in!
    Squat - 37.5kg (82.5ilbs)
    bench press - 25kg (55lbs)
    bent over rows - 22.5kg (49.5lbs)
    overhead press - 17.5kg (38.5lbs)
    stiff legged deadlift - 25kg (55lbs)
    barbell curl ups - 12.5kg (27.5lbs)
    dont' do calf raises as I do a lot of other stuff like spinning, hiking, running etc
    :happy:
    liking the programme so far although only 3rd time tmw! end of week 1!!!
    Those are really great stats for a first cycle! Welcome :flowerforyou:

    ^ ditto that - you squat and bench like a boss!!! :drinker:
  • PennyHarris123
    PennyHarris123 Posts: 159 Member
    thanks! You I didn't know if it was good or not! I have been doing my own routine of upper lower body splits for about 6-8 weeks before I started this.
    It doesn't seem too heavy on the legs compared to what I was doing before? but I guess I was concentrating on just lower body on 1-2 days of the week before with more exercises.
    This is shorter and gives me more time so hope it pans out!
    Just want to tighten up my wobbly bits!!!! slowly but surely!
    I've just gotta throw away the scale for a bit as weight is extremely slow at coming off...I think because I exercise so much
  • PennyHarris123
    PennyHarris123 Posts: 159 Member
    cmeirun....I've gotta say your stomach is amazing! how long did it take to get to that stage? I'd love a stomach like that...is that purely from lifting?
  • cmeiron
    cmeiron Posts: 1,599 Member
    cmeirun....I've gotta say your stomach is amazing! how long did it take to get to that stage? I'd love a stomach like that...is that purely from lifting?

    I started losing weight in January 2012. I would say that I started being able to see my abs in March of this year...so...over a year. I started lifting in February and DID see a marked change in my overall physique and visible muscle very quickly; I'm sure it contributed. But really it's just been a matter of losing body fat consistently, which I've been much better at this year (tracking my intake much more carefully than before) :) (Also, keep in mind that this picture was taken right after a workout, flexing, good lighting, flattering pose, etc. :laugh:)
  • claston77
    claston77 Posts: 103 Member
    Note to self: light days do not equal easy :laugh:

    Quick question though for some of you who have been at it awhile, how long do your workouts take to finish? I'm kinda whipping through in mine in under thirty minutes. I know there is 90 seconds rest between sets and I interpret that as "up to" 90 seconds and not necessarily must weight 90 seconds between sets. I imagine as the weights get heavier and adding reps they'll get longer but I just want to make sure I'm not going too fast. I'm on Cycle 1 and I just finished my third workout off Week 2 this morning.
  • cmeiron
    cmeiron Posts: 1,599 Member
    Anywhere from 30-40 minutes would be an average when I'm flying solo - it takes my partner and I about an hour (because we're sharing equipment/taking turns). :) (I tend to blast through lighter warmup sets :P)
  • pandorakick
    pandorakick Posts: 901 Member
    I started out with taking about 30 to 40 minutes to complete all exercises. I'm now in cycle 4 and need about 60 to 90 minutes, depending on how easy I take it. My 100% day falls on a Saturday and takes longer then the 80% or 90 % day during the week.

    So, for me the volume is becoming prohibiting and I'm seriously considering changing to an intermediate program after this cycle.
  • katy_trail
    katy_trail Posts: 1,992 Member
    are you needing more rest time between sets? There shouldn't be difference in volume as in, how many reps, only a difference in intensity throughout the week. I've noticed a difference in getting the workout done, but it's mainly bc of rest time.
  • pandorakick
    pandorakick Posts: 901 Member
    Yup, it's the rest time needed that is becoming a problem. And even when taking enough rest, completing the sets is becoming challenging.
  • PennyHarris123
    PennyHarris123 Posts: 159 Member
    cmeirun....I've gotta say your stomach is amazing! how long did it take to get to that stage? I'd love a stomach like that...is that purely from lifting?

    I started losing weight in January 2012. I would say that I started being able to see my abs in March of this year...so...over a year. I started lifting in February and DID see a marked change in my overall physique and visible muscle very quickly; I'm sure it contributed. But really it's just been a matter of losing body fat consistently, which I've been much better at this year (tracking my intake much more carefully than before) :) (Also, keep in mind that this picture was taken right after a workout, flexing, good lighting, flattering pose, etc. :laugh:)
    it gives me hope at least!!! started lifing about 7 weeks now so fingers crossed one day I'll get the light right and have a picture like that too :laugh: good on ya :happy:
  • pandorakick
    pandorakick Posts: 901 Member
    I started out with taking about 30 to 40 minutes to complete all exercises. I'm now in cycle 4 and need about 60 to 90 minutes, depending on how easy I take it. My 100% day falls on a Saturday and takes longer then the 80% or 90 % day during the week.

    So, for me the volume is becoming prohibiting and I'm seriously considering changing to an intermediate program after this cycle.
    I think I need to correct myself on this: the full routine takes between 50 to 70 minutes for me, but that is with a total of 10 minutes warm up and cool down included. So it's actually less dramatic :wink:
  • Amerielle
    Amerielle Posts: 153 Member
    Well, I did the heavy day of week three of Cycle one today. I'm thinking I will have to dial in my weights just a bit. I am finding my squats a bit easy but my overhead press too much. The other lifts felt about right. Enjoying it so far though!
  • pandorakick
    pandorakick Posts: 901 Member
    Well, I did the heavy day of week three of Cycle one today. I'm thinking I will have to dial in my weights just a bit. I am finding my squats a bit easy but my overhead press too much. The other lifts felt about right. Enjoying it so far though!
    Did you get all your reps in (with good form)? If not, did you have trouble on your 1st workset or the 2nd one?
    Trouble on the 1st workset indicates starting out too heavy and your strength has'nt caught up yet. Trouble with the 2nd workset means that strength isn't the issue, but endurance is.

    Depending on how much trouble you're having it is probably best to just continu for the rest of this cycle with the weights you chose as far as you can. If you fail the 100% day of week 5, you keep that weight the same for the next cycle.
  • cmeiron
    cmeiron Posts: 1,599 Member
    Yeah, I'd try to stick it out at your current weights too - I often find that week three feels really hard; then week four feels more manageable for some reason!
  • PennyHarris123
    PennyHarris123 Posts: 159 Member
    Well, I did the heavy day of week three of Cycle one today. I'm thinking I will have to dial in my weights just a bit. I am finding my squats a bit easy but my overhead press too much. The other lifts felt about right. Enjoying it so far though!
    yeah the OH press is a tough one for sure, it's the one I struggle on definitely :laugh:
  • cmeiron
    cmeiron Posts: 1,599 Member
    Well, I did the heavy day of week three of Cycle one today. I'm thinking I will have to dial in my weights just a bit. I am finding my squats a bit easy but my overhead press too much. The other lifts felt about right. Enjoying it so far though!
    yeah the OH press is a tough one for sure, it's the one I struggle on definitely :laugh:

    I totally failed on my second set of OHP on my heavy day this week :tongue:
  • Amerielle
    Amerielle Posts: 153 Member
    I am extremely hesitant to push too hard on the overhead presses...the sound of shoulder crunching gets to me. I did the first set ok but only did 7 of the second set.

    I don't think it is a form problem (it could be I suppose) but my right shoulder crunches even just sitting here at my computer if I lift my arm above my head. Previously I have done all my overhead presses with dumbbells so maybe it is switching to a barbell that is changing the movement for me.

    I'll finish week three and see how it goes.
  • cmeiron
    cmeiron Posts: 1,599 Member
    Do the crunches hurt? My hips, knees and ankles can crunch something awful first thing in the morning, and they're all firing at for at least the first and second sets of squats on lifting days - it's loud, lol. I've always been told that as long as there's no pain associated with the noise, then there's no reason to be concerned...
  • Amerielle
    Amerielle Posts: 153 Member
    Well, I finished week three...I decided the crunching wasn't hurting really so my plan is to just move on to week four using the same weight and see how it goes!
  • christianteach
    christianteach Posts: 595 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:

    Wow!! I didn't realize you just started this a few months ago? How did you progress so quickly?
  • cmeiron
    cmeiron Posts: 1,599 Member
    Wow!! I didn't realize you just started this a few months ago? How did you progress so quickly?
    :ohwell:

    I cheated and increased my weights by more than 10% every cycle.

    I was basically limited by the 5 lb increments on my dumbbells. It was manageable until this current cycle, and for the next one it's going to be darn near impossible - they're too heavy! I finally rigged up a solution for adding smaller weight increments using homemade microweights of 0.5lbs each - they're working really well!

    I just finished my week 5 "test" at 100% today, and will be upping all my lifts - but only by 10% this time :bigsmile:

    Here's my plan for the next round:

    Start -> Cycle 5 (starting Monday)

    Squats: 40 -> 77 lb
    Romanian DL: 50 -> 88 lb
    Biceps Curls: 30 -> 48 lb
    Bench Press: 30 -> 60 lb
    Overhead Press: 30 -> 48 lb
    Bent-over Row: 40->48 lb
    Single-leg calf raise: 15 -> 35 lb
    Triceps bench dip: BW -> 20 lb

    Since I've done 4 cycles, and am itching to work on pullups, I'll be adding those as well, at the end of the routine :)
  • cmeiron
    cmeiron Posts: 1,599 Member
    Well, I finished week three...I decided the crunching wasn't hurting really so my plan is to just move on to week four using the same weight and see how it goes!

    Sweet! Keep us posted on your progress!

Categories