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 Starting to lift seriously, LIGHT WEIGHT!!!!!1!1

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TSGameFr3ak
post Apr 28 2013, 02:01 PM

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3,849 posts

Joined: Oct 2006
From: Your Location
Cycle 2

Week 4 +3 rep (11 total)

Day 3 - Lite -20% weight

Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 11x25kg (10,10 + 5kg bar)
Bench Presses - 9x20kg (20kg bar), 9x22.5kg (1.25x2 + 20kg bar) (warm up), 2 sets 11x25kg (2.5x2 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 11x25kg (2.5x2 + 20kg bar)
Overhead Barbell Presses - 2 sets 11x20kg
Stiff-Legged Deadlifts - 2 sets 11x25kg (2.5x2 + 20kg bar)
EZ Bar curl - 2 sets 11x14.5kg (2.5x2,1.25x2 +7kg bar)


all done

This post has been edited by GameFr3ak: Apr 29 2013, 08:37 AM
TSGameFr3ak
post Apr 29 2013, 08:41 AM

Look at all my stars!!
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Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location
Cycle 2

Week 5 +4 rep (12 total) EVALUATION WEEK

Day 1- Heavy
Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 12x32.5kg (10,10,2.5,2.5,1.25,1.25 + 5kg bar)
Bench Presses - 9x22.5kg (1.25x2 + 20kg bar), 9x25kg (2.5x2 + 20kg bar) (warm up), 2 sets 12x32.5kg (5,5,1.25,1.25 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 12x30kg (5,5 + 20kg bar)
Overhead Barbell Presses - 2 sets 12x20kg
Stiff-Legged Deadlifts - 2 sets 12x32.5kg (5,5,1.25,1.25 + 20kg bar)
EZ Bar curl - 2 sets 12x19.5kg (5x2,1.25x2 +7kg bar)

again, OHP failed

Day 2- Medium (-10%)
Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 12x30kg (10,10,2.5,2.5 + 5kg bar)
Bench Presses - 9x22.5kg (1.25x2 + 20kg bar), 9x25kg (2.5x2 + 20kg bar) (warm up), 2 sets 12x30kg (5,5 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 12x27.5kg (2.5,2.5,1.25,1.25 + 20kg bar)
Overhead Barbell Presses - 2 sets 12x20kg
Stiff-Legged Deadlifts - 2 sets 12x30kg (5,5 + 20kg bar)
EZ Bar curl - 2 sets 12x17kg (5,5 + 7kg bar)

OHP failed as expected - 11, 7

Day 3 - Lite -20% weight

Smith Squats - 9x15kg (5x2 + 5kg bar), 9x20kg (5x2, 2.5x2 + 5kg bar) (warm up), 2 sets 11x25kg (10,10 + 5kg bar)
Bench Presses - 9x20kg (20kg bar), 9x22.5kg (1.25x2 + 20kg bar) (warm up), 2 sets 11x25kg (2.5x2 +20kg bar)
Bent-Over Rows - 2 sets 9x20kg (warm up), 2 sets 11x25kg (2.5x2 + 20kg bar)
Overhead Barbell Presses - 2 sets 11x20kg
Stiff-Legged Deadlifts - 2 sets 11x25kg (2.5x2 + 20kg bar)
EZ Bar curl - 2 sets 11x14.5kg (2.5x2,1.25x2 +7kg bar)

OHP - 12, 8

This post has been edited by GameFr3ak: May 7 2013, 12:30 PM
TSGameFr3ak
post May 7 2013, 03:56 PM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location
Cycle 3 + 10% weight for workouts that have passed 12 reps last week

Week 1 8 reps

Day 1- Heavy

Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 8x35kg (10x2, 5x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 8x35kg (5x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 8x32.5kg (5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 8x20kg
Stiff-Legged Deadlifts - weight added
2 sets 8x35kg (5x2, 2.5x2 +20kg bar)
EZ Bar curl - weight added
2 sets 8x22kg (5x2,2.5x2 +7kg bar)


Day 2- Medium (-10%)

Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 8x30kg (10x2, 2.5x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 8x30kg (5x2, +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 8x30.5kg(5x2, + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 8x20kg
Stiff-Legged Deadlifts - weight added
2 sets 8x30kg (5x2, +20kg bar)
EZ Bar curl - weight added
2 sets 8x19.5kg (5x2, 1.25x2 +7kg bar)


Day 3 - Lite -20% weight
Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 8x27.5kg (10x2, 1.25x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 8x27.5kg (1.25x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 8x27.5kg(2.5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 8x20kg
Stiff-Legged Deadlifts - weight added
2 sets 8x27.5kg (1.25x2, 2.5x2 +20kg bar)
EZ Bar curl - weight added
2 sets 8x17kg (5x2 +7kg bar)

Week done, all success.

This post has been edited by GameFr3ak: May 14 2013, 09:26 AM
TSGameFr3ak
post May 14 2013, 09:25 AM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location
Cycle 3 + 10% weight for workouts that have passed 12 reps last week

Week 2 - 9 reps

Day 1- Heavy

Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 9x35kg (10x2, 5x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 9x35kg (5x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 9x32.5kg (5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 9x20kg
Stiff-Legged Deadlifts - weight added
2 sets 9x35kg (5x2, 2.5x2 +20kg bar)
EZ Bar curl - weight added
2 sets 9x22kg (5x2,2.5x2 +7kg bar)


Day 2- Medium (-10%)

Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 9x30kg (10x2, 2.5x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 9x30kg (5x2, +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 9x30.5kg(5x2, + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 9x20kg
Stiff-Legged Deadlifts - weight added
2 sets 9x30kg (5x2, +20kg bar)
EZ Bar curl - weight added
2 sets 9x19.5kg (5x2, 1.25x2 +7kg bar)


Day 3 - Lite -20% weight
Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 9x27.5kg (10x2, 1.25x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 9x27.5kg (1.25x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 9x27.5kg(2.5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 9x20kg
Stiff-Legged Deadlifts - weight added
2 sets 9x27.5kg (1.25x2, 2.5x2 +20kg bar)
EZ Bar curl - weight added
2 sets 9x17kg (5x2 +7kg bar)

This post has been edited by GameFr3ak: May 14 2013, 09:26 AM
TSGameFr3ak
post May 29 2013, 10:28 AM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location
Cycle 3 + 10% weight for workouts that have passed 12 reps last week

Week 3 - 10 reps

Day 1- Heavy

Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 35kg (10x2, 5x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 35kg (5x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 32.5kg (5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 35kg (5x2, 2.5x2 +20kg bar)
EZ Bar curl - weight added
2 sets 22kg (5x2,2.5x2 +7kg bar)


Day 2- Medium (-10%)

Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 30kg (10x2, 2.5x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 30kg (5x2, +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 30.5kg(5x2, + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 30kg (5x2, +20kg bar)
EZ Bar curl - weight added
2 sets 19.5kg (5x2, 1.25x2 +7kg bar)


Day 3 - Lite -20% weight
Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 27.5kg (10x2, 1.25x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 27.5kg (1.25x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 27.5kg(2.5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 27.5kg (1.25x2, 2.5x2 +20kg bar)
EZ Bar curl - weight added
2 sets 17kg (5x2 +7kg bar)
TSGameFr3ak
post May 29 2013, 10:30 AM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location
Cycle 3 + 10% weight for workouts that have passed 12 reps last week

Week 4 - 11 reps

Day 1- Heavy

Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 35kg (10x2, 5x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 35kg (5x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 32.5kg (5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 35kg (5x2, 2.5x2 +20kg bar)
EZ Bar curl - weight added
2 sets 22kg (5x2,2.5x2 +7kg bar)

Failed my bench press on my second set. Managed to just lift 10.5 rep, gave way in the middle of the last rep. doh.gif
Failed my curl, only managed 9 reps on first set, 6 reps on second set.

Day 2- Medium (-10%)

Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 30kg (10x2, 2.5x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 30kg (5x2, +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 30.5kg(5x2, + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 30kg (5x2, +20kg bar)
EZ Bar curl - weight added
2 sets 19.5kg (5x2, 1.25x2 +7kg bar)


Day 3 - Lite -20% weight
Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 27.5kg (10x2, 1.25x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 27.5kg (1.25x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 27.5kg(2.5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 27.5kg (1.25x2, 2.5x2 +20kg bar)
EZ Bar curl - weight added
2 sets 17kg (5x2 +7kg bar)
TSGameFr3ak
post Jun 3 2013, 09:17 AM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location
Cycle 3 + 10% weight for workouts that have passed 12 reps last week

Week 5 (Evaluation week) - 12 reps

Day 1- Heavy

Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 35kg (10x2, 5x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 35kg (5x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 32.5kg (5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 35kg (5x2, 2.5x2 +20kg bar)
EZ Bar curl - weight added
2 sets 22kg (5x2,2.5x2 +7kg bar)

Failed bench press on 2nd set at 8th rep
Failed OHP on 2nd set at 11th rep
Failed curl on both sets at 8th and 6th reps


Day 2- Medium (-10%)

Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 30kg (10x2, 2.5x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 30kg (5x2, +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 30.5kg(5x2, + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 30kg (5x2, +20kg bar)
EZ Bar curl - weight added
2 sets 19.5kg (5x2, 1.25x2 +7kg bar)


Day 3 - Lite -20% weight

Smith Squats - weight added
8x10kg (2.5x2 + 5kg bar) (warm up)
8x17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 27.5kg (10x2, 1.25x2, + 5kg bar)
Bench Presses - weight added
8x20kg (20kg bar) (warm up)
8x25kg (2.5x2 + 20kg bar) (warm up)
2 sets 27.5kg (1.25x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
8x20kg (20kg bar) (warm up)
8x22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 27.5kg(2.5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 27.5kg (1.25x2, 2.5x2 +20kg bar)
EZ Bar curl - weight added
2 sets 17kg (5x2 +7kg bar)

This post has been edited by GameFr3ak: Jun 3 2013, 08:06 PM
TSGameFr3ak
post Jun 10 2013, 01:36 PM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location
Cycle 4 + 10% weight for workouts that have passed 12 reps last week

Week 1 - 8 reps

Day 1- Heavy

Smith Squats - weight added
10kg (2.5x2 + 5kg bar) (warm up)
17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 37.5kg (10x2, 5x2, 1.25x2 + 5kg bar)
Bench Presses - same weight
20kg (20kg bar) (warm up)
25kg (2.5x2 + 20kg bar) (warm up)
2 sets 35kg (5x2, 2.5x2, +20kg bar)
Bent-Over Rows - weight added
20kg (20kg bar) (warm up)
25 (2.5x2 + 20kg bar) (warm up)
2 sets 35kg (5x2, 2.5x2, + 20kg bar)
Overhead Barbell Presses - weight added
2 sets 22.5kg (1.25x2)
Stiff-Legged Deadlifts - weight added
2 sets 37.5kg (5x2, 2.5x2, 1.25x2 +20kg bar)
EZ Bar curl - same weight
2 sets 22kg (5x2,2.5x2 +7kg bar)


Day 2- Medium (-10%)

Smith Squats - weight added
10kg (2.5x2 + 5kg bar) (warm up)
17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 32.5kg (10x2, 2.5x2, 1.25x2 + 5kg bar)
Bench Presses - same weight
20kg (20kg bar) (warm up)
25kg (2.5x2 + 20kg bar) (warm up)
2 sets 30kg (5x2, +20kg bar)
Bent-Over Rows - weight added
20kg (20kg bar) (warm up)
22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 32.5kg(5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - weight added
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 32.5kg (5x2, 1.25x2 +20kg bar)
EZ Bar curl - same weight
2 sets 19.5kg (5x2, 1.25x2 +7kg bar)


Day 3 - Lite -20% weight

Smith Squats - weight added
10kg (2.5x2 + 5kg bar) (warm up)
17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 30kg (10x2, 2.5x2, + 5kg bar)
Bench Presses - same weight
20kg (20kg bar) (warm up)
25kg (2.5x2 + 20kg bar) (warm up)
2 sets 27.5kg (1.25x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
20kg (20kg bar) (warm up)
22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 27.5kg(2.5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - weight added
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 30kg (5x2, 2.5x2 +20kg bar)
EZ Bar curl - same weight
2 sets 17kg (5x2 +7kg bar)

This post has been edited by GameFr3ak: Jun 10 2013, 01:37 PM
TSGameFr3ak
post Jun 17 2013, 04:27 AM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location
Cycle 4 + 10% weight for workouts that have passed 12 reps last cycle

Week 2 - 9 reps

Day 1- Heavy

Smith Squats - weight added
10kg (2.5x2 + 5kg bar) (warm up)
17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 37.5kg (10x2, 5x2, 1.25x2 + 5kg bar)
Bench Presses - same weight
20kg (20kg bar) (warm up)
25kg (2.5x2 + 20kg bar) (warm up)
2 sets 35kg (5x2, 2.5x2, +20kg bar)
Bent-Over Rows - weight added
20kg (20kg bar) (warm up)
25 (2.5x2 + 20kg bar) (warm up)
2 sets 35kg (5x2, 2.5x2, + 20kg bar)
Overhead Barbell Presses - weight added
2 sets 22.5kg (1.25x2)
Stiff-Legged Deadlifts - weight added
2 sets 37.5kg (5x2, 2.5x2, 1.25x2 +20kg bar)
EZ Bar curl - same weight
2 sets 22kg (5x2,2.5x2 +7kg bar)


Day 2- Medium (-10%)

Smith Squats - weight added
10kg (2.5x2 + 5kg bar) (warm up)
17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 32.5kg (10x2, 2.5x2, 1.25x2 + 5kg bar)
Bench Presses - same weight
20kg (20kg bar) (warm up)
25kg (2.5x2 + 20kg bar) (warm up)
2 sets 30kg (5x2, +20kg bar)
Bent-Over Rows - weight added
20kg (20kg bar) (warm up)
22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 32.5kg(5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - weight added
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 32.5kg (5x2, 1.25x2 +20kg bar)
EZ Bar curl - same weight
2 sets 19.5kg (5x2, 1.25x2 +7kg bar)


Day 3 - Lite -20% weight

Smith Squats - weight added
10kg (2.5x2 + 5kg bar) (warm up)
17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 30kg (10x2, 2.5x2, + 5kg bar)
Bench Presses - same weight
20kg (20kg bar) (warm up)
25kg (2.5x2 + 20kg bar) (warm up)
2 sets 27.5kg (1.25x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
20kg (20kg bar) (warm up)
22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 27.5kg(2.5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - weight added
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 30kg (5x2, 2.5x2 +20kg bar)
EZ Bar curl - same weight
2 sets 17kg (5x2 +7kg bar)
TSGameFr3ak
post Jun 24 2013, 04:12 AM

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Cycle 4 + 10% weight for workouts that have passed 12 reps last cycle

Week 3 - 10 reps

Day 1- Heavy

Smith Squats - weight added
10kg (2.5x2 + 5kg bar) (warm up)
17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 37.5kg (10x2, 5x2, 1.25x2 + 5kg bar)
Bench Presses - same weight
20kg (20kg bar) (warm up)
25kg (2.5x2 + 20kg bar) (warm up)
2 sets 35kg (5x2, 2.5x2, +20kg bar)
Bent-Over Rows - weight added
20kg (20kg bar) (warm up)
25 (2.5x2 + 20kg bar) (warm up)
2 sets 35kg (5x2, 2.5x2, + 20kg bar)
Overhead Barbell Presses - weight added
2 sets 22.5kg (1.25x2)
Stiff-Legged Deadlifts - weight added
2 sets 37.5kg (5x2, 2.5x2, 1.25x2 +20kg bar)
EZ Bar curl - same weight
2 sets 22kg (5x2,2.5x2 +7kg bar)

Curl failed, 1st = 8 rep, 2nd = 7 rep

Day 2- Medium (-10%)

Smith Squats - weight added
10kg (2.5x2 + 5kg bar) (warm up)
17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 32.5kg (10x2, 2.5x2, 1.25x2 + 5kg bar)
Bench Presses - same weight
20kg (20kg bar) (warm up)
25kg (2.5x2 + 20kg bar) (warm up)
2 sets 30kg (5x2, +20kg bar)
Bent-Over Rows - weight added
20kg (20kg bar) (warm up)
22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 32.5kg(5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - weight added
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 32.5kg (5x2, 1.25x2 +20kg bar)
EZ Bar curl - same weight
2 sets 19.5kg (5x2, 1.25x2 +7kg bar)

Failed curl on second set, 8 reps


Day 3 - Lite -20% weight

Smith Squats - weight added
10kg (2.5x2 + 5kg bar) (warm up)
17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 30kg (10x2, 2.5x2, + 5kg bar)
Bench Presses - same weight
20kg (20kg bar) (warm up)
25kg (2.5x2 + 20kg bar) (warm up)
2 sets 27.5kg (1.25x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
20kg (20kg bar) (warm up)
22.5 (1.25x2 + 20kg bar) (warm up)
2 sets 27.5kg(2.5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - weight added
2 sets 20kg
Stiff-Legged Deadlifts - weight added
2 sets 30kg (5x2, 2.5x2 +20kg bar)
EZ Bar curl - same weight
2 sets 17kg (5x2 +7kg bar)

Week done, had exertion headache due to stiff back/neck or fatigue or both

This post has been edited by GameFr3ak: Jun 29 2013, 01:09 AM
alikato94
post Jun 24 2013, 04:26 AM

"Sorry for my English"
*****
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774 posts

Joined: Sep 2012
From: nagasaki
i dont even lift cry.gif

want to start.. but later will end up in front of my pc cry.gif

any tips mastah ? blush.gif

This post has been edited by alikato94: Jun 24 2013, 04:26 AM
TSGameFr3ak
post Jun 24 2013, 05:53 AM

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Joined: Oct 2006
From: Your Location
QUOTE(alikato94 @ Jun 24 2013, 04:26 AM)
i dont even lift  cry.gif

want to start.. but later will end up in front of my pc  cry.gif

any tips mastah ? blush.gif
*
Serious? If yes, head over to bodybuilding.com and get your info there.
potemkin
post Jun 24 2013, 09:37 PM

Getting Started
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Joined: Apr 2006
Someone doing Allpros, good luck broseph!
TSGameFr3ak
post Jun 24 2013, 10:36 PM

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QUOTE(potemkin @ Jun 24 2013, 09:37 PM)
Someone doing Allpros, good luck broseph!
*
flex.gif
TSGameFr3ak
post Jun 30 2013, 04:55 PM

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Note

Actual proper starting cycle was on 1 April 2013.

Day 1- Heavy
Squats - 2 sets 8x32.5kg (barbell, clean over head to squat)
Bench Presses - 2 sets 8x32.5kg (5,5,1.25,1.25) (-2.5)
Bent-Over Rows - 2 sets 8x30kg (5,5,1.25,1.25) (-2.5) (ignored smith bar's weight this time)
Overhead Barbell Presses - 2 sets 8x20kg
Stiff-Legged Deadlifts - 2 sets 8x32.5kg (5,5,1.25,1.25) (+2.5kg)
EZ Bar and DB Curls - 2 sets 8x17.5kg (5,5,1.25,1.25) (-2.5)

After 1 cycle, I've achieved below lifts. - 7 May 2013

Day 1- Heavy

Smith Squats - weight added
2 sets 8x35kg (10x2, 5x2, + 5kg bar)
Bench Presses - weight added
2 sets 8x35kg (5x2, 2.5x2 +20kg bar)
Bent-Over Rows - weight added
2 sets 8x32.5kg (5x2, 1.25x2 + 20kg bar)
Overhead Barbell Presses - same weight
2 sets 8x20kg
Stiff-Legged Deadlifts - weight added
2 sets 8x35kg (5x2, 2.5x2 +20kg bar)
EZ Bar curl - weight added
2 sets 8x22kg (5x2,2.5x2 +7kg bar)

Next cycle, I've achieved below. 10 June 2013

Day 1- Heavy

Smith Squats - weight added
2 sets 37.5kg (10x2, 5x2, 1.25x2 + 5kg bar)
Bench Presses - same weight
2 sets 35kg (5x2, 2.5x2, +20kg bar)
Bent-Over Rows - weight added
2 sets 35kg (5x2, 2.5x2, + 20kg bar)
Overhead Barbell Presses - weight added
2 sets 22.5kg (1.25x2)
Stiff-Legged Deadlifts - weight added
2 sets 37.5kg (5x2, 2.5x2, 1.25x2 +20kg bar)
EZ Bar curl - same weight
2 sets 22kg (5x2,2.5x2 +7kg bar)

Overall improvements.

Smith Squats
From 32.5 > 37.5kg
Bench Presses
From 32.5 > 35kg
Bent-Over Rows
From 30 > 35kg
Overhead Barbell Presses
From 20 > 22.5kg
Stiff-Legged Deadlifts
From 32.5 > 37.5kg
EZ Bar curl
From 17.5 > 22kg
TSGameFr3ak
post Jul 1 2013, 04:29 PM

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Cycle 4 + 10% weight for workouts that have passed 12 reps last cycle

Week 4 - 11 reps

Day 1- Heavy

Smith Squats - weight added
10kg (2.5x2 + 5kg bar) (warm up)
17.5kg (5x2, 1.25x2 + 5kg bar) (warm up)
2 sets 37.5kg (10x2, 5x2, 1.25x2 + 5kg bar)
Bench Presses - same weight
20kg (20kg bar) (warm up)
25kg (2.5x2 + 20kg bar) (warm up)
2 sets 35kg (5x2, 2.5x2, +20kg bar)
Bent-Over Rows - weight added
20kg (20kg bar) (warm up)
25 (2.5x2 + 20kg bar) (warm up)
2 sets 35kg (5x2, 2.5x2, + 20kg bar)
Overhead Barbell Presses - weight added
2 sets 22.5kg (1.25x2)
Stiff-Legged Deadlifts - weight added
2 sets 37.5kg (5x2, 2.5x2, 1.25x2 +20kg bar)
EZ Bar curl - same weight
2 sets 22kg (5x2,2.5x2 +7kg bar)

Didn't sleep well yesterday. Was yawning like mad now. Terrible performance expected. sweat.gif
Update: My bad expectations were met. Worst workout day ever. Will need more rest and I got exertion headache throughout the entire session though worst while doing squat. So I dropped my squat entirely after the first set on just the 7th rep.

This is the day where fatigue slapped me in the face, hard.

- squat failed entirely due to exertion headache
- bench fail second set on 10th rep
- bent over rows failed on second set 7th rep
- OHP failed on second set 8th rep
- Curl failed both sets on 7th & 6th reps



Allpro's program on hold.

This post has been edited by GameFr3ak: Jul 3 2013, 08:11 AM
TSGameFr3ak
post Jul 3 2013, 04:55 PM

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Starting this program instead.

Workout A
Sets x Reps Session #1
Squat
warmup 2x5 45
warmup 1x5 25
warmup 1x3 40
warmup 1x2 55
working sets 3x5 71.63

Bench Press
warmup 2x5 45
warmup 1x5 35
warmup 1x3 50
warmup 1x2 60
working sets 3x5 71.63

Deadlift
warmup 2x5 25
warmup 1x3 40
warmup 1x2 60
working set 1x5 71.63

all done easily. though deadlift unsure of form

Workout B
Sets x Reps Session #2
Squat
warmup 2x5 45
warmup 1x5 30
warmup 1x3 45
warmup 1x2 60 = 27.5kg (bar + 2.5x2 + 1.25x2)
working sets 3x5 76.63 = 35kg (bar + 5x2 + 2.5x2)

Press
warmup 2x5 45
warmup 1x5 20
warmup 1x3 30
warmup 1x2 35
working sets 3x5 44.08 = bar

Power Clean
warmup 2x5 45
warmup 1x5 25
warmup 1x3 30
warmup 1x2 40
working sets 5x3 49.59 = 22.5kg (bar + 1.25x2)




This post has been edited by GameFr3ak: Jul 4 2013, 08:22 AM
TSGameFr3ak
post Jan 17 2014, 09:41 AM

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Haven't update for a while. Still lifting only not updating here. Current progress and program.


Cutting now, so the lifts will remain the same for most. Will only overload when I kickstart my slow bulk (march 2014 maybe).

Push/Pull and Legs once per week. (P/P/Off/P/P/L/Off)

Push (BB benchpress)

BB Benchpress
50kg x7
50kg x7
50kg x7

*24kg each DB, if I felt like doing DB bench instead

DB Incline BenchPress
16kg x7
16kg x7
16kg x7

*40kg if I felt like doing barbell instead

EZbar Standing Shoulder Press (wider than shoulder grip)
27kg x8
27kg x8
27kg x7

Dumbbell Lateral Raise
8kg x12
8kg x12
8kg x12

Dips
BW x11
BW x11
BW x11

*BW = 73kg as of now

Cable Tricep Push Down
45kg x9
45kg x9
45kg x9

*slow on the negative, explode on the positive

Pull

BB Bent Over Rows (Yates row, overhand grip)
55kg x11
55kg x11
55kg x11

Cable Lat pulldown (underhand grip)
80kg x8
80kg x8
80kg x8

*I bet 80kg is not the actual weight, looks like they have 2 pulleys on this machine

Cable V bar rows
70kg x9
70kg x9
70kg x9 (last 2 reps are not perfectly performed, fatigued)

One Arm Rear Delt Cable Flyes? (Arm straight, overhand grip on the cable)
10kg x12
10kg x12
10kg x12

BB Curls
20kg x10
20kg x10
20kg x10

DB Hammer Curls
8kg x12
8kg x12
8kg x12

Legs - Stopped legs for a bit actually, recently started squatting back (like a week ago, lol)

Smith Squat
35 x5
35 x5
35 x4

*I know lol, got very weak on my squat now

This post has been edited by GameFr3ak: Jan 17 2014, 09:43 AM
TSGameFr3ak
post Jun 3 2015, 09:48 AM

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Time to update

Been on Fierce 5 since Jan 2015. However, I was cutting until March 2015.

January 2015
DL - 55kg x 5
OHP - 35kg x 5
sq - 60kg x 5
BP - 45kg x 5

Now
DL - 110kg x 5
OHP - 42.5kg x 5
sq - 80kg x 5
BP - 60kg x 5
TSGameFr3ak
post Jun 6 2016, 10:57 AM

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Time for a mini update. Switched to different exercises to strengthen different muscle groups. Now focusing more on higher reps instead of heavy 5x5.

flat DB press - best so far 36kg (each) x 6 reps
seated DB shoulder press - 24kg (each) x 7 reps
barbell rack pulls - 135kg x 8 reps
pull ups - BW + 10kg x 7 reps
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