All Pro's Beginner & Intermediate Lifting Routines

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  • islandgirl76_
    islandgirl76_ Posts: 86 Member
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    Jumping in!

    This is where I'm starting for week 1. Weights were calculated using my tested 5 rep max, so I may need to tweak if any are too heavy.

    Squat: 75

    Bench Press: 40 (DB)

    Rows: 30 (DB)

    OHP: 40

    DL: 85

    Curls: 30 (DB)

    Happy Friday peeps.

    Just finished Day 1. I think I will like this routine a lot better than stronglifts 5x5. I am working with a #33 barbell and dumbbells. Weights below for DB are total weight.

    Front Squat (barbell): 55
    Chest Press (DB): 40
    Bent Over Row (DB): 40
    OHP: 43
    Deadlift: 83
    Upright Row: 33

    Then some lat pulldown to help me with my pull-ups.

    Hope everyone has a great weekend!
  • christianteach
    christianteach Posts: 593 Member
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    Bpink I'm glad you like it!
  • cmeiron
    cmeiron Posts: 1,599 Member
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    OMG. My new squat load (92lbs) almost killed me!!! First one on the way up my brain was going

    TAt1M6N.gif

    but I made myself power through. Got both sets done! :drinker: Managed all the new loads, actually, even the curls, ohp and bp, which I was seriously nervous about :bigsmile: This bulk is gonna be goooood :bigsmile:
  • claston77
    claston77 Posts: 103 Member
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    That's awesome and I totally know that feeling. Feels good when you fight through eh? And 92 pounds is impressive! I was crying over 75 on Monday :laugh:
  • jasonheyd
    jasonheyd Posts: 524 Member
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    Managed all the new loads, actually, even the curls, ohp and bp, which I was seriously nervous about :bigsmile: This bulk is gonna be goooood :bigsmile:

    Congrats. Sounds like a good cycle! :)
  • islandgirl76_
    islandgirl76_ Posts: 86 Member
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    OMG. My new squat load (92lbs) almost killed me!!! First one on the way up my brain was going


    but I made myself power through. Got both sets done! :drinker: Managed all the new loads, actually, even the curls, ohp and bp, which I was seriously nervous about :bigsmile: This bulk is gonna be goooood :bigsmile:

    Great job! :drinker:
  • sun_fish
    sun_fish Posts: 864 Member
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    Managed all the new loads, actually, even the curls, ohp and bp, which I was seriously nervous about :bigsmile: This bulk is gonna be goooood :bigsmile:

    Wowza! Awesome job showing those weights who's boss! Looking forward to seeing your progress as you bulk.
  • PennyHarris123
    PennyHarris123 Posts: 159 Member
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    Hi
    I've had a break from this routine due to holiday/concentrating on a big charity walk so backed off completely from weights and then did a routine my gym instructor gave me but it was a lot of shoulder work which hurt due to an injury and much prefer this routine. So I've started back over again, I haven't increased dramatically but here are my week one stats again (although did about 5 weeks originally):
    SQUATS - 40KG - 88LBS
    BENCH PRESS - 25KG - 55LBS
    BENT OVER ROWS - 22.5KG - 49.5LBS
    OP - 17.5KG - 38.5 - these don't seem to get any easier!
    DEADLIFT - 30KG - 66LBS
    CURL UPS - 15KG - 33LBS
    It's good to be back on this routine again. I really do enjoy it and it fits in pretty good. Hi everyone AGAIN! :flowerforyou:
  • sun_fish
    sun_fish Posts: 864 Member
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    Welcome back PennyHarris!
  • PennyHarris123
    PennyHarris123 Posts: 159 Member
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    Welcome back PennyHarris!
    thanks :smile: good to be back
  • pandorakick
    pandorakick Posts: 901 Member
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    Welcome back Penny!
  • christianteach
    christianteach Posts: 593 Member
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    Welcome back, Penny! It will be nice to have you around here!!
  • PennyHarris123
    PennyHarris123 Posts: 159 Member
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    thanks everyone, day one of third week after work today! x 10 tonight heavy day....i'm very very tired but will push through and get it done hopefully!!!
  • pandorakick
    pandorakick Posts: 901 Member
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    This morning I tested my 5rm and 10 RM stats for starting API1 this week. Especially my squats are going up a lot!

    API 1 Cycle 1

    Squats: 40 kg 3x5 (= 0.73 x BW)
    Bench Press: 25 kg 3x5
    Bent-Over Rows: 30 kg 3x5
    Stiff-Legged Deadlifts: 50 kg 1x12 (= 0.91 x BW)
    Cable Rope Rows: 18 kg 1x12
    Glute Bridge: 26 kg 2x20
  • sun_fish
    sun_fish Posts: 864 Member
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    This morning I tested my 5rm and 10 RM stats for starting API1 this week. Especially my squats are going up a lot!

    API 1 Cycle 1

    Squats: 40 kg 3x5 (= 0.73 x BW)
    Bench Press: 25 kg 3x5
    Bent-Over Rows: 30 kg 3x5
    Stiff-Legged Deadlifts: 50 kg 1x12 (= 0.91 x BW)
    Cable Rope Rows: 18 kg 1x12
    Glute Bridge: 26 kg 2x20

    Nice! When I grow up I wanna do the intermediate program!
  • paprad
    paprad Posts: 321 Member
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    Nice! When I grow up I wanna do the intermediate program!
    heh, me too! I felt like a kid at the candy store who's thinking of how to spend next year's allowance
  • christianteach
    christianteach Posts: 593 Member
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    I just finished test day for cycle 3 and somehow I managed to pass everything. :noway: I am completely shocked because I struggled a lot this cycle. Here's where I will be when I start Cycle 4:

    Squats: Cycle 1 55, Cycle 2 60, Cycle 3 70, Cycle 4 80
    BP: Cycle 1 55, Cycle 2 60, Cycle 3 65, Cycle 4 70
    BOR: Cycle 1 75, Cycle 2 80, Cycle 3 90, Cycle 4 100
    OBP Cycle 1 30, Cycle 2 38, Cycle 3 43, Cycle 4 45
    SLDL: Cycle 1 80, Cycle 2 85, Cycle 3 95, Cycle 4 105
    BC Cycle 1 28, Cycle 2 30, Cycle 3 33, Cycle 4 38
  • sun_fish
    sun_fish Posts: 864 Member
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    I just finished test day for cycle 3 and somehow I managed to pass everything. :noway: I am completely shocked because I struggled a lot this cycle. Here's where I will be when I start Cycle 4:

    Squats: Cycle 1 55, Cycle 2 60, Cycle 3 70, Cycle 4 80
    BP: Cycle 1 55, Cycle 2 60, Cycle 3 65, Cycle 4 70
    BOR: Cycle 1 75, Cycle 2 80, Cycle 3 90, Cycle 4 100
    OBP Cycle 1 30, Cycle 2 38, Cycle 3 43, Cycle 4 45
    SLDL: Cycle 1 80, Cycle 2 85, Cycle 3 95, Cycle 4 105
    BC Cycle 1 28, Cycle 2 30, Cycle 3 33, Cycle 4 38

    Way to go! Those numbers are looking great.
  • christianteach
    christianteach Posts: 593 Member
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    I just finished test day for cycle 3 and somehow I managed to pass everything. :noway: I am completely shocked because I struggled a lot this cycle. Here's where I will be when I start Cycle 4:

    Squats: Cycle 1 55, Cycle 2 60, Cycle 3 70, Cycle 4 80
    BP: Cycle 1 55, Cycle 2 60, Cycle 3 65, Cycle 4 70
    BOR: Cycle 1 75, Cycle 2 80, Cycle 3 90, Cycle 4 100
    OBP Cycle 1 30, Cycle 2 38, Cycle 3 43, Cycle 4 45
    SLDL: Cycle 1 80, Cycle 2 85, Cycle 3 95, Cycle 4 105
    BC Cycle 1 28, Cycle 2 30, Cycle 3 33, Cycle 4 38

    Way to go! Those numbers are looking great.

    Thanks! I think I'm going to do one or two more cycles of this and then try something different.
  • jasonheyd
    jasonheyd Posts: 524 Member
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    Congrats. :)

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