islandgirl76_ Member

Starting a Zone-like program on Monday with a local group!

Love Cypress! There's a hot new place on Sullivan's called the Obstinate Daughter. I would also recommend The MacIntosh on King St (not new but maybe new since last time you've been here).

A little OT... where are you eating in Charleston? I can't think of any particularly good bbq but yes there are LOTS of great restaurants.

5'4" and 125 lbs PR is #165 (12/13) and goal is #200.

No worries at all Sara! Here is where I am after my 8 week challenge: Height: still 5'4" Weight: 125 (was 127) BF: 21% (was 24%) Waist: down 1" Hips: down 1" Quads: down 1/2" Chest: +1" (???) I am logging about 1800, which means I am probably eating more like 1900 or 2000. Protein about 125-150, carb 110 and fat 70. I have…

Not answering your question but I found this funny in the FAQ: Q: I don't like squats and deadlifts A: Don't ask if you can ditch squats or deadlifts because "you don't like them". If you do so, make sure to bring your box of tampons along to the gym with you each workout. :laugh:

Great job! :drinker:

Thanks for posting this SS. While I still have a sneaky little bf% goal, I am trying to focus on strength goals instead.

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…

I'll try that today. Thanks cmeirun!

For those of you using dumbbells, what type of squats are you doing?

Also, because of all the other stuff I do that I'm not willing to give up, I'm basically following the 100% day 1x/week and doing the same exercises at a higher weight and lower reps (3-5) 1x/week. So I'm not really following All Pro to the letter. But I hope you'll still let me hang out here. :flowerforyou:

UPDATE: Suggestions welcome! I tested my max weights with a (very good) trainer the other day. She is totally focused on form and I like that. Starting weights (5/3/1 reps): Squat: 85/90/95 OHP: 45/55/65 DL: 100/110/120 Interested to see where I can go from here. I am finishing up an 8 week fitness challenge at my gym next…

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)

We did my 5 rep max for Squat, DL and OHP. I think I can plug that into the little calculator to get my 10 rep max. It was pretty good for a first day!

Hi all! I joined this group a while ago but haven't posted yet. I am 37, at my goal weight and now working on body composition and strength. This type of weight training is the next logical step for me. I am FINALLY starting All Pro today. I have been hesitant to do it on my own for a number of reasons so I am meeting with…

No need to be sorry. Thanks for all you do!

48 hour bump :) Looking for advice about how and when to incorporate compound lifts into my workout routine and whether or not to continue cardio (spinning). Thanks!!

"Your diet isn’t magical; it’s just easier for you to follow."

@DatMurse, I think this thread is only for the mods (Sara & SideSteel) to comment on BF.

Also, I am not married to ALL PRO. I just want to start some lifting program and I am open to any other suggestions you may have. Thanks again!!

Some examples (all in lbs) KB swing: 35-40 KB 1 arm swing: 30 KB DL: 50 KB Goblet Squats: 35-40 KB Thrusters: 25-30 DB Shoulder Press: 15's DB Chest Press: 20's Bent over rows: 20's

Thanks! Going to figure out my 10 RM today Excited to get started!

That's a good question. It is almost always a circuit that is repeated 2-3x. Intervals are 30 or 60 seconds OR 10-15 reps, depending on the workout. Exercises vary and include things such as kettlebell: swings, deadlifts, high pulls, goblet squats, thrusters, and snatches dumbbell: shoulder press, chest press, walking…

Please disregard this question. I found the answer in the ALL PRO discussion board. :)

Is this calculator good for all the exercises in the routine?

Hi Sara and SideSteel - I have some questions about training. Here is an update on my progress... My weight is down just a little. It was 128 in June and now it is 126-127. I had my body fat tested (calipers) in August and it was consistent with your estimate @ 24%. My trainer tested me again last week and it was 22%. My…

http://americasbodycoach.com I know/knew this trainer, Meghan Tieff, in real life. When we lived in Maryland she trained a lot of my friends and I have seen her speak several times.

May not compete with the PF Cookies but... I made a protein shake today with vanilla protein, almond milk, pumpkin, cinnamon and nutmeg. It was pretty darn good!