Fierce 5 Workout Journal 16 Year Old!

[mrlank101]

Hey so i have been training for 4 months now and have been doing my own routine and seeked advice on what people thought of it and it had too much volume, too little rest and a high amount of imbalance of training with too much arms and chest.https://forum.bodybuilding.com/showt...hp?t=174659741So a user 'TheGymJim' showed me the Fierce 5 and i have started it from the 31/8/17 and i'll be logging everything here from now on.
(I'm 76KG, 19% BF, 176cm) Slowly moving on to a bulk again.


First workout on fierce 5 31/8/17 WORKOUT A

Squat 3x5 60Kg (130lbs)

Dumbbell Bench Press 3x5 24kg (52lbs

Pendlay Row 3x8 40kg (88lbs)

Reverse Pec-deck pull-back 3x10 40kg (88lbs)

Tricep Pressdowns 2x10 22kg (48lsb)

Tricep Dips 3x12


First Workout on WORKOUT B

Paused Back Squat 3x5 60kg (130lbs)

Overhead Press 3x5 20kg (44lbs)

Romanian Deadlift 3x8 60kg (130lbs)

Pull up (assisted) -12kg 3x8

Cable Crunch 2x15 (45kg 100lbs) superset Bicep Curl 2x10 14kg.

Hope you enjoy this. This was my first workout i'm now up to my first week (tomorrow is the first day of the Thursday i started) and only change is my dumbbell press is now at 28kg (61lbs)
Please leave comments or advise for me. Thanks I really hope from this program i will be able to have new strength and a decent amount of muscle size from this bulk. If you want body measurments i can also provide that as well.

[TheGymJim]

Great job starting this log, man! Subscribed. Good luck mate

[mrlank101]

Just got home from the gym and was an alright workout... So many people and everything was in use so had to change my workout a little. Had to do a warm up because everything was in use so i just did a few sets of dumbbell bench press.

Workout B
Flat Dumbbell bench press 3x12 (warmup) 24kg 52lbs

OHP (fixed bar) 3x5 25KG (55lbs)

Preacher Curl Machine 2x10 44kg (97lbs)

ab pulldown 2x15 45kg (100lbs)

Squat 3x5 60KG (130lbs)

Romanian Deadlift 3x8 60kg (130lbs)

Was a good workout after most people had left and i was able to use the squat rack. When i got to my working set of squats even at 60kg i was sweating like crazy i never sweat like this and it was crazy. After the squats i went onto romanian deadlifting and again i was sweating like crazy!! Not sure if it was due to the compound movement or it's just in my mind. Anyways rest tomorrow and then on Friday i'll be increasing the reps by 1.

[mrlank101]

Went tonight to do Workout A and i have just gotten a sore throat so lifting wasn't the best but i got through it! Today was the first week on Fierce 5 so i put the reps up by 1. Wasn't able to get the 28kg dumbbell up just didn't have fully strength so i just did 3x6 on 26kg dumbbells.

Workout A
Squat 3x6 60Kg (130lbs)

Dumbbell Bench Press 3x6 26kg (52lbs

Pendlay Row 3x9 40kg (88lbs)

Reverse Pec-deck pull-back 3x11 40kg (88lbs)

Tricep Pressdowns 2x11 28kg (48lsb)

I just couldent resist not touching my bicep so i did some hevey 3x8 preachercurl machine to just get a filthy bicep and arm pump :P

Rest tomorrow and back on Sunday to train workout B

[WolfRose7]

Good job starting Fierce 5 matey (well done Jim ;P).

In for the 16 year old mega progress log

[mrlank101]

Good job starting Fierce 5 matey (well done Jim ;P).

In for the 16 year old mega progress log

Cheers bro enjoy the journey!

[mrlank101]

Went to do Workout B today and felt still pretty sick with a head cold but i motivated myself through it. By my last set of ab cable pulldown i felt so dead but worth it!! Also when i got to the gym both squat racks where in use so i had to find something to do so i just did some 26kg flat dumbbell bench press 3x8. Also did it out of order which i don't think is too much of a problem. Also increased the reps by 1 as it was my first week on workout b and doing 9reps of pullups is killing me!!


Workout

Dumbell Bench Press 3x8 26kg (57lbs)

Paused Back Squat 3x6 60kg (130lbs)

Romanian Deadlift 3x9 60kg (130lbs)

Pull up (assisted) -12kg 3x9

Overhead Press 3x6 25kg (44lbs)

Cable Crunch 2x16 (45kg 100lbs) superset Bicep Curl 2x11 16kg.

Rest for tonight and Monday and back to workout A on Tuesday.

[TheGymJim]

Good stuff man! Keep it up!

[mrlank101]

Good stuff man! Keep it up!

Thanks bro!

[mrlank101]

Currently with the cold but feel so bad right now! Anyways i have a problem with this program. As i have been training for around 4 months now i feel like the amount of training is soooo slow for me! one day train another off next day train next day rest and so on i feel like i'm resting too much and not training enough... :\ this is concerning me. Another problem is isolation workouts for biceps, triceps and chest. I feel like there's not enough of it in this program which is annoying. Please get back to me and let me know what i should do. Thanks

(also as i'm young i feel like my recovery time is much faster so i should be able to train more frequently)

[mrlank101]

Won't be able to workout till Friday as doctor advised me to just stay in bed all day I hate this!! i want to train!!

[mrlank101]

Feeling better today so decided to go train! Felt pretty good but i'm still too scared to try 28kg dumbbells as i tried it the last time i did Workout A and when i went down i just wasn't able to push the weight up and had to get up and make sure no one saw my major fail!! (All good no one saw it!!) So i did 8x3 on 26kg dumbbells which felt pretty hard probably due to me still being a little unwell in the head with a cold.

Workout A

Dumbbell Bench Press 3x5 26kg

Squat 3x5 65Kg

Pendlay Row 3x5 50kg

Reverse Pec-deck pull-back 3x10 35.5kg

Tricep Pressdowns (rope) dropset 2x10 22kg

Also had to do some more chest workout and a little bicep for the days missed

Bicep Preachercurl Machine 46kg 3x8 Dropset

HammerStrength Isolated Incline Chest Press 3x8 60kg

Pec Deck Fly 1x8 69kg (had to go)

Feeling pretty good the only problem was when i was squating my legs did sort of come in a bit which worried me a bit... Anyways to fix this? or to improve my squat to make sure both legs don't fall inwards? Thanks

[TheGymJim]

Feeling better today so decided to go train! Felt pretty good but i'm still too scared to try 28kg dumbbells as i tried it the last time i did Workout A and when i went down i just wasn't able to push the weight up and had to get up and make sure no one saw my major fail!! (All good no one saw it!!) So i did 8x3 on 26kg dumbbells which felt pretty hard probably due to me still being a little unwell in the head with a cold.

Workout A

Dumbbell Bench Press 3x5 26kg

Squat 3x5 65Kg

Pendlay Row 3x5 50kg

Reverse Pec-deck pull-back 3x10 35.5kg

Tricep Pressdowns (rope) dropset 2x10 22kg

Also had to do some more chest workout and a little bicep for the days missed

Bicep Preachercurl Machine 46kg 3x8 Dropset

HammerStrength Isolated Incline Chest Press 3x8 60kg

Pec Deck Fly 1x8 69kg (had to go)

Feeling pretty good the only problem was when i was squating my legs did sort of come in a bit which worried me a bit... Anyways to fix this? or to improve my squat to make sure both legs don't fall inwards? Thanks

Good work mate. Couldn't resist bro-ing out a bit, huh? Haha.

With regards to the squats, it could be a form issue (a good cue to prevent the knees coming in is to imagine a fault line between your feet, and that you're trying to "push the ground apart") so try to concentrate on pushing your knees out in line with the direction of your feet.

THe other possibility is that it's due to weak hip adductors. More squatting will help fix this, and throwing in some accessory work for them at the end of a session won't do any harm at all.

[mrlank101]

Good work mate. Couldn't resist bro-ing out a bit, huh? Haha.

With regards to the squats, it could be a form issue (a good cue to prevent the knees coming in is to imagine a fault line between your feet, and that you're trying to "push the ground apart") so try to concentrate on pushing your knees out in line with the direction of your feet.

THe other possibility is that it's due to weak hip adductors. More squatting will help fix this, and throwing in some accessory work for them at the end of a session won't do any harm at all.

Alright thanks for that yeah can't resist ahaha my paranoia of me losing the tiny bicep and chest gains i have made haha! I feel like my squats will lag a bit behind as i didn't work legs for the first 3 months of training! Sorry i know it's a crime ahaha but my cousin who was in comps told me work on upper body for now as no one will see your legs in winter and when the time comes when you upper body is no longer in proportion to the lower part then start legs. I now understand this is the worst thing to do!! Also still stuck in a dilema between bulk or cut!!!!! i feel my newbie gains period is over (i started training in early May) so i feel i can no longer try and cut and lose bf at the same time so i don't know if i should bulk because i do want to have the big Bradley Martyn look.

[mrlank101]

Alright i have sinned! My cousin asked me to train and it's not often we go so i felt like i had to say yes and we did his routine. I'll list it but will this have any affect on the program? Thanks

Bench press 5x5 60kg

Incline Dumbbell Bench press 24kg 3x8

Pec-deck 3x8 55kg superset chest dips 3x5

Preacher Curl 15kg 4x8

Thigh Abductor 3x8 100kg Pushing in as well not sure what that machine is called

[mrlank101]

Had my rest day yesterday and did Workout B today and felt good!!
Workout B
Paused Back Squat 3x5 65kg

Overhead Press 3x5 25kg

Romanian Deadlift 3x9 60kg

Lat Pulldown -28kg 3x8

Cable Crunch 2x15 (45kg 100lbs) superset Bicep Curl 2x10 15kg.

My question from todays workout is with overhead press is it fine to use a fixed bar insted of the barbell? i feel like i only want to do OHP on the barbell when i can do 50+KG and until them work my way up on the fixed bar. Is this fine?
My second question is with Romanian deadlifts i did not know much much to put the weight up by because i'm not too sure if it's an upper or lower body movement seeing it can work lower back by also hamstrings... So with Romanian dl do i put the weight up by 5kg or 2.5kg in total? Please get back to me on this. Thanks

[WolfRose7]

Had my rest day yesterday and did Workout B today and felt good!!
Workout B
Paused Back Squat 3x5 65kg

Overhead Press 3x5 25kg

Romanian Deadlift 3x9 60kg

Lat Pulldown -28kg 3x8

Cable Crunch 2x15 (45kg 100lbs) superset Bicep Curl 2x10 15kg.

My question from todays workout is with overhead press is it fine to use a fixed bar insted of the barbell? i feel like i only want to do OHP on the barbell when i can do 50+KG and until them work my way up on the fixed bar. Is this fine?
My second question is with Romanian deadlifts i did not know much much to put the weight up by because i'm not too sure if it's an upper or lower body movement seeing it can work lower back by also hamstrings... So with Romanian dl do i put the weight up by 5kg or 2.5kg in total? Please get back to me on this. Thanks

I would stick with BB for OHP since fixed bars can be different diameters. Nothing wrong with using the BB with little or no weight on it. I used just the BB only for Z presses the other day.

RDLs you mostly want to feel your hams, but keeping a flat back throughout. I'd favour keeping weight a lil lower to get a better stretch.

[mrlank101]

I would stick with BB for OHP since fixed bars can be different diameters. Nothing wrong with using the BB with little or no weight on it. I used just the BB only for Z presses the other day.

RDLs you mostly want to feel your hams, but keeping a flat back throughout. I'd favour keeping weight a lil lower to get a better stretch.

Alright thanks for that bro i'll make sure to do that

[mrlank101]

Did Workout A today


Workout A
Squat 3x5 65Kg (145lbs)

Pendlay Row 3x7 50kg (110lbs)

Dumbbell Bench Press 3x5 28kg (61lbs)

Rack Pulls (Above Knee) 3x8 130kg (286lbs)

Reverse Pec-deck pull-back 3x11 40kg (88lbs)

Bicep Preachercurl Bar 3x8 25kg (55lbs)

Didn't have enough time to do OHP because i did rack pulls :\ Hope this isn't too much of a change up. Just felt like i needed to do some again. Also i feel my form for pendlay rows isn't too good and really finding it hard to hit that 8th rep. Only on the first set was i able to hit 8 reps of 50.

[mrlank101]

Had such a good workout today!!

Workout B

Paused Back Squat 3x5 65kg

Overhead Press 3x5 25kg (using barbell) did 2 sets of 30kg but needed my friend to spot me for the fifth rep so kept with something i can do for 5 reps.

Romanian Deadlift 3x9 -60kg

Pull ups 5x5 (using very thin band)

Preacher Curl Bar Bicep 3x8 30kg.

(Also my mate was doing dumbbell bench press and peer pressured me into doing 2 sets )

Also tonight i sort of had a cheat meal which consisted of homemade pizza with tomato sauce, onions, cheese, olive oil, olives and had around 10-11 slices and i wasn't able to calculate this. I hope it wont stuff up my diet too badly as i'm trying to eat in around 2,500 cal a day with marcos of 50/20/30 Tell me if those types of marcos are alright? thanks

[nirmalkant]

Your routine seems pretty disciplined. Good job. How much you are putting effort on building biceps?

[mrlank101]

Your routine seems pretty disciplined. Good job. How much you are putting effort on building biceps?

Hey thanks for that I have always wanted to have that filled out clothing look with the bicep noticable if you know what i mean. So i do put a bit of effort into bicep training.

[mrlank101]

Alright did Workout A this morning and today was the day i moved my reps up by 1 on most lifts

Workout A
Squat 3x6 66Kg (130lbs)

Dumbbell Bench Press 3x6 28kg

Pendlay Row 3x9 40kg

Reverse Pec-deck pull-back 3x10 33kg

Tricep Pressdowns 2x11 22kg

Bicep Preachercurl Machine 3x8 dropset 49kg/15kg

Bicep Preachercurl Bar 3x12 20kg

Hammer Curls 2x8 14kg

[mrlank101]

Alright, i need help ASAP!! This upcoming Wednesday I'm going away to see family and there isn't a gym anywhere near their house. I'll be away 6 days and I'll probably be eating so much pasta as I'm seeing Italian family. I need advice on what to do to not put on a whole lot of weight and still be able to keep strong. Any way i'm able to improvise and still train without a gym? Please get back to me on this issue. Thanks

[mrlank101]

So i might have stuffed up the program as i went to the gym today to do workout B because I'm going away for 6 days on Wednesday. By the end of my compound lifts I felt like crap might be due to training two days in a row...

Workout B

Paused Back Squat 3x6 65kg

Overhead Press 3x6 25kg

Romanian Deadlift 3x9 60kg

Pull up (assisted) -12kg 3x8

Preacher curl bar Bicep Curl 2x10 30kg.

Wasn't able to do ab workout as I felt so dead by the end of this workout even though I had a good breakfast and good hours of sleep. Also, would someone be able to reply or help me out with my last question I posted about yesterday? Thanks. This question is specificly directed for TheGymJim and WolfRose7

[mrlank101]

Today was my final workout for the next 6 days so I tried to make the most of it I did Workout A today. I also added a little bit more as I'll be away for 6 days

Workout A

Dumbbell Bench Press 3x6 28kg

Squat 3x6 65Kg

Pendlay Row 3x9 50kg (Was able to do more because I did it with some boxes under it so i could lift the bar off the ground as two 15kg weights are too small to pull off the ground) Alphadestiny tips helped me. Vid for reference ( https://youtu.be/ChsLIKSyLbI?list=PL...WehE-aiq&t=116

Reverse Pec-deck pull-back 3x10 (fixed my form on it as i was pushing my arms all the way behind and watched a video on it and noticed how i had no idea what i was doing! bring my arms out to my middle body allows me to have much more strength overall with this and allowed me to get 11 reps with not as much struggle)

Pec-deck Machine 3x9 84kg (With machines like this when it says 84 i'm not sure if it's kg or just a number as i have been told it's not real weight and just because it says 84 or 100 does not mean it means 84kg or 100kg) Not too sure

Tricep Pressdowns 2x11 28kg dropset x3 sets

Bicep Preacher curl Bar 3x10 25kg dropset 20kg x3 sets

Hammer Curls 2x8 14kg dropset 10kg x3sets


As i have said before i'll be away for a bit but when i get back i hope i'll still have my strength and won't be too fat Thanks.

[mrlank101]

I'm back and did Workout B today which was really good. Needed to add a few extra things to make sure i still got it and haven't lost my strength ahah

Workout B

Dumbbell Bench Press 3x6 28kg

Paused Back Squat 3x5 75kg

Overhead Press 3x5 30kg

Romanian Deadlift 3x8 70kg

Pull up (assisted) -12kg 3x8

Cable Crunch 2x15 (45kg 100lbs)

Bicep Preacher curl Bar 3x8 30kg superset hammercurl 15kg 3x8

[mrlank101]

Workout A today which was good! feeling really good following this program and something i have noticed from this program in comparison to what i use to do is that this program makes me feel so dead and tired by the end of my training. I never before use to feel so dead and tired by the end of a workout but now follwing this program, it has me feeling dead by the end. Probabily the squats killing me


Workout A

Squat 3x5 70Kg

Dumbbell Bench Press 3x6 28kg

Pendlay Row 3x7 50kg

Rack Pulls (Above Knee) 3x8 120kg

Reverse Pec-deck pull-back 3x10 38kg

Tricep Press down 3x10 28kg

It's so good seeing my squat form getting much better and now being able to squat more with progressive overload which I love!. Hoping to start squatting my own bodyweight which is around 75 and my goal of getting 100kg squat by the end of the year and also getting 40kg dumbbell press done.

[mrlank101]

Workout B today which went well.

Workout B

Paused Back Squat 3x5 70kg

Overhead Press 3x6 30kg

Romanian Deadlift 3x8 70kg

Pull up (assisted) -12kg 3x8

Tricep Pushdown 30kg 3x11

Preacher curl bar Bicep Curl 2x10 30kg

[mrlank101]

Workout A today which was really good, had to do pendlay rows last as when i went to do dumbbell flat bench press the rack got taken so i felt pretty flat by the end doing pendlays

W0rkout A

Squat 3x6 70Kg

Dumbbell Bench Press 3x8 28kg

Reverse Pec-deck pull-back 3x11 38kg

Tricep Press down 3x11 28kg

Rope Hammer Curls 3x8 18kg

Seeking help with dumbbell bench press please help me!! When going back with 28kg i find the first rep a little hard to push up and i feel i'm ready to dumbbell bench press 30kg but i'm worried when i roll back to flat i won't be able to push up the weight...?? Please help if you have any suggestions about this type of issue. Also as my chest is my best muscle group as it has grown and has so much muscle compared to my other parts i feel like with only 3x.. with dumbbell bench press i feel ill lose muscle because i'm not targetting chest enough. Should i incorperate Pec dec? or incline dumbbell bench press? Please get back to me TheGymJim or WolfRose7. Thanks i really need help with this situation.