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Thread: "Fierce 5" Novice Routine
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02-03-2016, 04:55 PM #9481Beard
Fierce 5 Novice Program
Workout Journal (paused):
http://forum.bodybuilding.com/showthread.php?t=169833523
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02-03-2016, 04:57 PM #9482
My joints did hurt during the running aspect as well so that may of triggered it lol.
So focused on tryin to lose this weight. Been on a deficit forever but I've been stuck around 208-212 and I know its due to the muscle gain and what not. Frustrating when you dont see hte scale go down,USN Vet, Student, Loser.
Goals
12-15% BF -Goal met 5/26/2017 at around 10-13%
1000LB Club - Goal met 11/9/2017. S/B/D 405lb/305lb/425lb 1135 total
Look like I lift.
Me logging my pathetic lifts. - https://forum.bodybuilding.com/showthread.php?t=174152951&p=1506677001#post1506677001
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02-03-2016, 05:02 PM #9483Beard
Fierce 5 Novice Program
Workout Journal (paused):
http://forum.bodybuilding.com/showthread.php?t=169833523
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02-03-2016, 05:28 PM #9484
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
Running..
Called it :-) takes a huge toll on knees, one of the most prevelent issues you see.
Hiit from my perspective is best on a rower. Low impact, high intensity.
Post lifting i sit on the bike and peddle away :-)
Forty-two percent of all overuse injuries affect the knee joint, and patellofemoral pain syndrome (PFPS), or simply "runner's knee," is the most common overuse injury among runners. It occurs when a mistracking kneecap (patella) irritates the femoral groove in which it rests on the thighbone (femur)Last edited by MyEgoProblem; 02-03-2016 at 05:33 PM.
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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02-03-2016, 06:40 PM #9485
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575132
Experience, not just theory
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02-03-2016, 07:02 PM #9486
Nope ive been religiously tracking. 100-120g of carbs , 60-90g F, 130-150g of protein per day. Around 1800-2200 calories per day. I have a food scale. I started this program at 215-18 roughly and of course I've had my cheat meals every once in a blue moon. I've seen the loss on the scale but for awhile now Ive been weighing around 208-212 give or take. Considering taking off 100 or 200 calories on my deficit.
I've seen insane growth in my legs since I started this program. As stated I never did any heavy squats or deads in my years of going to the gym (Always was a upper body bro lol) Only leg workouts i did was running / sprints.USN Vet, Student, Loser.
Goals
12-15% BF -Goal met 5/26/2017 at around 10-13%
1000LB Club - Goal met 11/9/2017. S/B/D 405lb/305lb/425lb 1135 total
Look like I lift.
Me logging my pathetic lifts. - https://forum.bodybuilding.com/showthread.php?t=174152951&p=1506677001#post1506677001
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02-03-2016, 11:01 PM #9487
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02-03-2016, 11:44 PM #9488
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02-04-2016, 12:14 AM #9489
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575132
Honestly I don't know enough about it to feel confident giving advice. Sure I could rattle off an opinion, but I'd rather you get an expert opinion on it. You'd be better to ask this type of question in the nutrition section and get responses from people that really get into that kind of stuff.
Experience, not just theory
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02-04-2016, 12:54 AM #9490
Damn. I forgot my knee sleeves yesterday on the free weights area and now its gone. Squat will never be the same. haha
My Log = http://forum.bodybuilding.com/showthread.php?t=169716703
Meet Lifts 11/6/2016 = 160kg/90kg/160kg @83kg
Current Goal = 1000lb club
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02-04-2016, 06:05 AM #9491
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02-04-2016, 06:07 AM #9492
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335929
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-04-2016, 06:29 AM #9493
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02-04-2016, 08:00 AM #9494
Morning Davisj3537. Im hoping you can advise me if you have a moment. Im a 34 your old Guy, 25% bodyfat and 198 Pounds in weight, i don't have any serious training experience, im wondering if this program is right for me? Would you recommend me running this at a caloric deficit or run it at maintenance and see if any re-comping happens, if thats a thing? thanks so much.
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02-04-2016, 08:09 AM #9495
Hi, So my gym has fixed barbell weights up to 120 lbs that has good weight increases from each other but after that you use the Olympic bars and plates the problem is the smallest olympic plates they have are 10lbs which means i can only do 20lbs increases. I have read that in this case you can use reps until you get to the right total weight and then jump to the next weight. According to my calculations if i add 1 rep to each set this would mean i would hit that total weight every second week which means i should then add that 20 lbs every second week. This is fast I'm not sure where i'm going wrong, any help?
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02-04-2016, 08:25 AM #9496
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02-04-2016, 08:30 AM #9497
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335929
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-04-2016, 08:59 AM #9498
Hi,
I'm an overweight guy shedding weight and body fat. I have lost 42 lbs and 10% of body fat in the past four months and have another 30lbs and 10-12% of body fat to lose. I maintain a 700 Caloric deficit. I used to workout each muscle group once a week with usually 4-5 different exercises with 3 sets of 15 reps for each muscle. I've been lifting for a month and half. Can I switch to this workout plan or will it be too taxing on my body with the high caloric deficit. I do maintain a high protein intake. Look forward to hearing your thoughts guys. Thanks in advance.
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02-04-2016, 09:25 AM #9499
Ill relook at my method.. Maybe my app im using Im inputting it incorrectly.. Everything is being weighed onm y food scale with the exception of when Im out and dont have a food scale. I literally dont eat a lot. Ive become pretty used to not eating a lot.. Some days I forget to eat entirely until around dinner time and even than I dont meet my 'macros'.
Ill look into it though maybe IM doing something wrongUSN Vet, Student, Loser.
Goals
12-15% BF -Goal met 5/26/2017 at around 10-13%
1000LB Club - Goal met 11/9/2017. S/B/D 405lb/305lb/425lb 1135 total
Look like I lift.
Me logging my pathetic lifts. - https://forum.bodybuilding.com/showthread.php?t=174152951&p=1506677001#post1506677001
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02-04-2016, 09:45 AM #9500USN Vet, Student, Loser.
Goals
12-15% BF -Goal met 5/26/2017 at around 10-13%
1000LB Club - Goal met 11/9/2017. S/B/D 405lb/305lb/425lb 1135 total
Look like I lift.
Me logging my pathetic lifts. - https://forum.bodybuilding.com/showthread.php?t=174152951&p=1506677001#post1506677001
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02-04-2016, 12:03 PM #9501
i will do this routine from next week but i would ask some questions:
should i choose weight that I struggle to do the fifth rep ??
what if i do just 4 reps?
can i add drop set in iso movement ??
i need examples of exercises insted of pendly row
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02-04-2016, 12:29 PM #9502
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335929
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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02-04-2016, 12:30 PM #9503
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
Start with a weight you can do 6-8 reps with for your 5rep sets.. Start TOO easy, it gets heavy fast. dont ego up your starting numbers.
Isolation drop sets? If you really must.. Its just for the pump and fluff.. Just DON'T LET IT AFFECT YOUR COMPOUNDS.
Pendlay sub. Seated row with long (latk bar, hammer strength row machine.
Wide grip, overhand.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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02-04-2016, 12:43 PM #9504
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02-04-2016, 01:15 PM #9505
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02-04-2016, 01:24 PM #9506
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02-04-2016, 01:25 PM #9507
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02-04-2016, 01:28 PM #9508
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575132
Make an attempt to read the damn program before you ask questions. We have better things to do man. If you ask another question covered in the first post or FAQ I will neg you. You have been warned.
If you've read them and still don't understand something then ask (explain what part is confusing to you), but all your questions tell me you didn't even try.Experience, not just theory
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02-04-2016, 01:31 PM #9509
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02-04-2016, 01:58 PM #9510
So when I get to the gym, do I physically lift the weights or do I just stare at them?
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