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General chat
Figured I'd start a general chat thread just to talk with you about the day to day stuff we encounter regarding our current bulks. :happy: Last week I talked with a collegue who is himself somewhat interested in fitness (he's an avid kite surfer himself) and mentioned having started a bulk. Few days later I was asked by…
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All Pro's Intermediate 1
Besides the Simple Beginners Routine (SBR) All Pro also posted a series of 4 intermediate workout routines. The original thread can be found here: http://forum.bodybuilding.com/showthread.php?t=135025731&page=1 Regarding progression or cycling of these set ups All Pro mentioned the below: For clarity's sake I will post…
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Dumbbell only strength training program?
Various programs like Starting Strength and Stronglifts are talked about a lot in the forums as good starting points for weight lifting newbies like myself. These programs however all use barbells for a lot of the exercises. My "home gym" (read: the corner of my living room where I keep my weights) does not have the space…
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All Pro Intermediate 4: 636
Besides the Simple Beginners Routine (SBR) All Pro also posted a series of 4 intermediate workout routines. The original thread can be found here: http://forum.bodybuilding.com/showthread.php?t=135025731&page=1 Regarding progression or cycling of these set ups All Pro mentioned the below: For clarity's sake I will post…
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All Pro's Intermediate 2: All Pro Split
Besides the Simple Beginners Routine (SBR) All Pro also posted a series of 4 intermediate workout routines. The original thread can be found here: http://forum.bodybuilding.com/showthread.php?t=135025731&page=1 Regarding progression or cycling of these set ups All Pro mentioned the below: For clarity's sake I will post…
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Picture thread!
Figured it's long overdue to make a picture thread. So here it is! :bigsmile: I'll start :glasses: I haven't got recent pictures, these were made on April 6th, one month into the All Pro program. I'm 34 years old, had 2 babies (one born by c-section), 1.65 m / 5'5" and a weight of 56 kg / 123 lbs. Based on these pictures…
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End of Bulk results
Last week I've been holding steady at maintenance and yesterday I started cutting after 21 weeks of bulking. Here are the stats! Length: 1.65 m (5'5") Bulk duration: 21 weeks Average gain rate: 0.33 kg / week Weight: 54 kg (119 lbs) -> 60.9 kg (134.3 lbs) = + 6.9 kg Waist: 69 cm -> 73.5 cm = + 4.5 cm Belly button: 77 cm ->…
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JOURNAL: Dear bulking diary...
My original plan was to slowly walk up my daily intake to maintenance + 300 kcal, which for me is 2300 kcal total. However, last week I had such terrible cravings that I gave partially into, that I figure that I might as well start bulking now. Pre-bulk stats: 1. Starting weight per Monday 30 September: 54 kg (119 lbs) 2.…
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Merry Christmas everybody!
Just wanted to wish you all a great day. :flowerforyou: I'm of to the gym before the rest of the house wakes up. Talk to you later!
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Merry Christmas!
Merry Christmas everybody! Hope you have a really great day :flowerforyou:
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What exactly is All Pro's Routine?
This routine was designed by a guy over at bodybuilding.com using the name "All Pro". He specifically designed this routine for beginning weight lifters, using barbells. It is however very well possible to adjust all exercises for dumbbells. Dumbbells may be less ideal for deadlifts and squats, but will be good enough to…
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Introduce yourself!
Hi there! I started my journey here on MFP in August 2012 and got a taste of lifting with doing ChaLean Extreme. Last week I finally finished my last workout of CLX and I´m now itching to start some real heavy lifting. I've seen both Stronglifts 5x5 and All Pro's beginners routine recommended for people wanting to start…
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Test day 6th cycle: done!
This morning it was test day again. Despite my wrist injury from last Wednesday, I managed to get everything in except SLDL and OHP. I did wear my lifting gloves with the wrist straps for some extra support and think that didn't help with the SLDL because my grip gave out prematurely. I have very small hands and usually…
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Service announcement!
As you may have noticed, the group name has changed a bit and there are a lot more stickies. This is because both Cmeirun and myself felt that including the intermediate All Pro routines within the group's scope would be quite logical given that we all at one point are no longer beginners. Or bored with the first workout…
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All Pro Intermediate 3
Besides the Simple Beginners Routine (SBR) All Pro also posted a series of 4 intermediate workout routines. The original thread can be found here: http://forum.bodybuilding.com/showthread.php?t=135025731&page=1 Regarding progression or cycling of these set ups All Pro mentioned the below: For clarity's sake I will post…
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Gift to myself
The beginning Unlike a lot of other people I never struggled with my weight. At a length of 1.65 m I've always been around 58 kg in my adult years and a size 36/38/S in clothing. Despite my lack of exercise and general fitness I liked my size and felt good inside my own skin. With my first pregnancy I gained a whopping 30…
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First time lifting at the gym - cycle 6
This morning I did D1W1 of Cycle 6 and for the first time at the gym instead of at home. This meant I was finally able to use barbells for the various exercises instead of only dumbbells. It was so much fun! And I totally kicked *kitten* :bigsmile: When I went to the weight lifting area of this gym, (which is btw…
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How to go about further recomposition?
Last year I’ve lost 14 kg’s in weight and several dress sizes and I’m at the point that I really feel comfortable with my size again. The problem is that I still feel there is much room for improvement. I would really like the remaining wobbly bits to disappear and get somewhat more muscular. Especially my legs and behind…
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Squat form when squatting with dumbbells
I have some issues with tight calves and limited ankle mobility, making squatting with (somewhat) good form rather hard for me. On advise from a personal trainer I saw a couple of times to learn/improve form on the main exercises, I started doing my squats on plates. Elevating my heels somewhat helped a lot with getting at…
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Exercise on non-lifting days
In the description of his routine All Pro wrote about doing some cardio and abs work on non-weight training days. Besides using my cross trainer, Wii zumba and Fitnessblender cardio video's I also find myself doing more yoga type stuff on 3 of the days that I don't lift. The remaining day I take as rest day. For tommorow…
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Home vs gym
I've been working out with dumbbells from home. I really love that I can roll out of bed, do my workout thing and start the rest of my day without any travelling. However, I'm slowly approaching the limits of dumbbells for some of the exercises. Take for example the SLDL: at 42 kg total weight, balancing and grip is…
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Test day Drama
Just did my test day, but as I don't have stats for next cycle yet I thought to start a new thread about testing woes instead of cluttering up the stats thread. As expected I just failed my way through my C4W5D1 workout, only the bench press and SLDL went as they should with the first workset. And even those didn't go…
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End of cycle 1
Today I had the last 100% day (at 12 reps) for cycle 1 of this routine. I did manage to get in all my squats, but barely... Considering that I'm doing sissy squats with my heel on plates due to tight calves, I'll keep the weights for this exercise the same for the next cycle. For all other exercises I'm going up! :glasses:…
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Your ideas on the how-to of bulking?
I'm planning to start my first bulk this autumn but find that I have a butt load of questions. I would really appreciate every ones view on these questions: 1. What is the ideal range of BF% for both men and women to start a bulk? 2. How much should a man aim to gain per week? 3. How much should a woman aim to gain per…
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Grip strength
Our supermarket has recently changed the packaging of dairy products like milk and "vla" (don't know if there even is an English word for this one!). My husband has been complaining ever since that the screw tops are so hard to open, even resorting to misuse of the nut cracker to get the job done. Me, I haven't noticed a…
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Warm up / cool down
Of course there are warm up sets included in All Pro's routine. Nevertheless I strongly feel that something more is needed beforehand to get completely warmed up. I mentioned before that I have troubles with my form with squats, due mainly to very tight calves. Doing a more elaborate warming up and calf stretches helps…
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What are you having for dinner tonight?
I was thinking of making a dish consisting of sweet potatoes, regular potatoes, onions, carrots and garlic, tossed with some olive oil, fresh rosemary, salt, pepper and a smidge of cayenne. Then roast it all in the oven for about 45 minutes and serve with sausages. What are you having for dinner tonight? :drinker:
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Running game app for android
Having finished C25K this morning (!), I was going to download the "Zombies, run!" app. Unfortunately it seems that the game requires android 4.0 while my phone doesn't have versions available beyond 2.0. It is however unlikely that my phone will be replaced before my next run. Sooooo, anyone got recommendations for…
