Fierce 5 U/L Intermediate Routine Journal

[dency45]

I finally made a journal to track my progress and keep me motivated.

I started working out 2009 to 2012 (I also did pure boxing for a year) doing bro splits but I did not gain anything noticeable. I always train to failure on 8-12 reps, not counting calories when bulking only on a cut. This March 2015, I started working out consistently. I started back working out last Oct 2014 to Feb 2015 but its not consistent. I tried the Fierce 5 Novice routine last May, and still on a cut cause I was obsessed with getting abs but when I tried the Fierce 5, this strength gains motivated me than getting those abs, so **** the abs and I started bulking last July. My Goal now is both strength and hypertrophy. My weight on my cut was 170 lbs to 148.8 lbs, now I am 165.2 lbs. I am also eyeing my first PL meet next year. My current goal is 1k lbs total lifts.
Here is some of the lifts I stopped on novice routine 3x5.

Bench - 180
Squat - 245
Front Squat - 195

I will start the routine tomorrow.

[dency45]

My new gym is using kg but I am used on using pounds. Working out without squat is boring.

December 1
Upper A
Bench Press - 70kgx3x5
Incline Bench Press - 60kgx3x8
Lat Pulldowns - 80lbsx3x8
BOR - 50kgx3x8
Barbell Curl - I forgot the weight, I will check later
Reverse Flies - 3kgx3x12

[dency45]

It is weird, my failed squat on the novice routine is 245lbs (110kg) and i reset the weight so I should lift 97.5kg. When I started I feel the weight so heavy that I am grinding on the last reps so I decreased the weight for another 7.5kg. Maybe it is because I stopped working out for a week or their Olympic Bar is more than 20kg? I have mistaken the rep counts on some workout so I will fix it next workout.

December 2
Lower A
Squat - 90kgx3x5
Weighted Back Extension - 10kgx3x10
Leg Press - 80kgx3x8
Seated Hammer Curl - 25kgx3x10
Abdominal Crunch Machine - 15kgx3x12 My gym no ab roller it sucks
Calf Raise - No Calf machine on my gym so I will put the calf raise exercise on Lower B.

[dency45]

I am experimenting on what weight to start. I will start with below weights.

December 4
Upper B
Overhead Press - 35kgx3x5
Dumbbell Flies - 10kgx3x10
Pull Ups - 7, 4, 4
Pendlay Rows - 35kgx3x8
Face Pulls - 7.5kgx3x12
Triceps Pressdown - 20kgx3x10

[dency45]

This workout should have been done last December 5 but I got a hangover so I did them today. The gym where I workout during weekends is using pounds.

December 6
Lower B
Front Squat - 175lbsx3x5
Romanian Deadlift - 215lbsx2x8, 205lbsx1x8 = I used the original weight from novice routine because I am still not failing but I feel the weight so heavy with RPE of 9. Davis recommends with RPE of 7 or 8. I will decrease and do 195x3x10 next week.
Leg Extension - 100x2x10, 115x1x3 = This is hurting my shins, I will buy a small pillow to put on my shins. lol
Leg Curl - 35lbsx3x10 = Leg curl on this gym is more difficult than my gym on weekdays.
Ab Roller - 15x3
Planking - 1x1 minute
Calf Raise - 320lbsx3x12

[dency45]

I weigh in today and it increased 2.5 lbs within 10 days. I ate on a buffet meal last Dec. 4 and with alcohol drinks mixed with soft drinks. Maybe I had a calorie surplus of 3k+ that day. That explains it lol

11/27/15 165.2
12/7/15 167.6

[dency45]

I did not expect Incline bench press with 10 repz is hard. I only reset 15% of my failed weight on novice for incline and already failed. I need to decrease it more.

December 8
Upper A
Bench Press - 70kgx3x6. 72.5kgx1x3
Incline Bench Press - 60kgx9 52.5kgx10 52.5kgx7
Lat Pulldowns - 40kgx3x10
BOR - 50kgx3x10
Barbell Curl - 7.5kg+barx3x12
Reverse Flies - 4kgx3x12

[dency45]

Felt great squatting on my squat shoes and knee sleeves. :3

December 9
Lower A
Squat - 90kgx3x6, 95kgx1x3
Weighted Back Extension - 10kgx3x10
Leg Press - 80kgx3x12
Seated Leg Curl - 25kgx3x12
Full Abdominal Machine - 35kgx3x12 This hits the upper quads too. The branch I worked out today has no machine that I used last time.
Calf Raise - No Calf machine on my gym so I will skip it and do calf raise on Lower B.

[dency45]

December 11
Upper B
Overhead Press - 35kgx3x6
Dumbbell Flies - 10kgx3x12
Pull Ups - 8, 4, 4
Pendlay Rows - 35kgx3x10
Face Pulls - 7.5kgx3x13
Triceps Pressdown - 10kgx3x12 = I changed it to a rope

December 12
Lower B
Front Squat - 175lbsx3x6
Romanian Deadlift - 195x10, 195x7, 185x6 = Don't know what happened, my RDL is ****ed up.
Leg Extension - 115x1 = I bailed out, hurting my shins a lot. I will sub it with Step ups next workout.
Leg Curl - 35lbsx3x12 = Leg curl on this gym is more difficult than my gym on weekdays.
Ab Roller - 16x2
Seated Calf Raise - 100x2x12 = I got very tired on this abs/calf superset so I became a pussy on the last set and I bailed out.

[dency45]

I weighed in today and my weight is ****ed up, I don't know what happened. I will try again tomorrow.

12/7/15 167.6 lbs
12/14/15 171 lbs

[ItsTiME35]

I weighed in today and my weight is ****ed up, I don't know what happened. I will try again tomorrow.

12/7/15 167.6 lbs
12/14/15 171 lbs

its prob water weight man, dont worry too much about the numbers on the scales

[dency45]

its prob water weight man, dont worry too much about the numbers on the scales

yeah. but it reflects on the mirror haha.

[beardohio]

In on Fierce 5 Intermediate...I'll be there one day. Looking forward to your progress dency.

[dency45]

Weigh in today.

12/15/15 - 169.4lbs

In on Fierce 5 Intermediate...I'll be there one day. Looking forward to your progress dency.

Thanks! You are my first subscriber. haha. I am very sure you will hit high numbers after you finish the novice routine.

Hey. What is your journal link?

[dency45]

I dropped my incline bench to 115lbs and I still failed the lift. If I still fail next week I will drop it by 10%. High reps are really hard lol. My left pecs can't keep up, lactic acid builds up fast only on my left.

December 15 - Gym B (unit is pounds)
Upper A
Bench Press - 165x3x5, 170x3
Incline Bench Press - 115x2x8, 115x6
Lat Pulldowns - 90x3x8
BOR - 95x3x8
Barbell Curl - 35x3x10
Reverse Flies - 10x3x10

[beardohio]

Hey. What is your journal link?

http://forum.bodybuilding.com/showth...hp?t=169833523

[dency45]

I feel uncomfortable on overhead press, I feel the weight on my thoracic spine so I did some Standing Shoulder Flexion test. Looks good, no compensating from lumbar and head.

https://youtu.be/zrJPLl0ap9U

[dency45]

December 16 = Gym B using pounds as unit
Lower A
Squat - 215x3x5, 225x1x3
Weighted Back Extension - 30x3x8
Leg Press - 190x3x10
Lying Leg Curl - 40x3x10
Abdominal Landmine 180 - 55x3x16 (8 each side)
Seated Calf Raise - 85x3x12

[dency45]

I worked out on Gym B. Different feels on the machines and using pounds as unit. I feel the plates and bar here is more lighter than my Gym A (Fitness First).

I hurt my lower back again, very little pain on the left of S1. The cause is butt wink on my Lower A. The RDL made it worse. The mirror on the gym is distracting me, I thought I am not going deep so I buttwink and go deeper. I will put some matt on the mirror next time.

December 18
Upper B
Overhead Press - 85x3x5
Dumbbell Flies - 25x3x10
Pull Ups - 8, 4, 4
Pendlay Rows - 85x2x8, 85x1x10 = It feels so light.
Face Pulls - 20x15, 30x3x12 = First time trying on this gym. I am still feeling the weight.
Rope Triceps Pressdown - 15x10, 20x2x10 = First time trying on this gym. I am still feeling the weight.

December 19
Lower B
Front Squat - 185x3x5, 195x3
Romanian Deadlift - 185x3x8
Dumbell Step ups - 40x3x10
Lying Leg Curl - 40x3x10
Ab Roller - 16x3
Seated Calf Raise - 85x3x12

Video of my OHP.







Video of my front squats.

[dency45]

Weigh-in today. Calories in track, probably water weight for the last weeks. Too many cheat meal so many sodium. lol

12/15/15 169.4
12/21/15 168.4

[dency45]

Failed my incline bench.

December 22 - Gym B (unit is pounds and I feel the plates are lighter here)
Upper A
Bench Press - 165x3x6 = I forgot to do joker sets -_-
Incline Bench Press - 115x9, 115x6, 115x7 = RPE of 8-9, I will drop the weight by 10% on next workout. That high rep workout so hard!
Lat Pulldowns - 90x3x9 (9th brick)
BOR - 85x3x9 = I dropped the weight to focus on form
Barbell Curl - 35x3x12
Reverse Flies - 10x3x12

[dency45]

Upper Days are really boring. I am still hoping the day will come that I will enjoy it. Squats FTW!

[dency45]

I will not count calories on 24 and 25. I will only count protein intake. I want to enjoy this days.

December 23 = Gym B using pounds as unit
Lower A
Squat - 215x3x6, 235x1
Weighted Back Extension - 30x3x9
Leg Press - 190x3x11
Lying Leg Curl - 40x3x12
Abdominal Landmine 180 - 55x3x20 (10 each side)
Seated Calf Raise - 85x3x13

I only used the belt on my last set. It is really making the lift easier.

[dency45]

December 25
Upper B
Overhead Press - 90x3x5, 100x3
Dumbbell Flies - 20x3x12
Pull Ups - 6, 4, 3
Pendlay Rows - 85x3x10 = weight feels light
Face Pulls - 30x3x13 40x6
Rope Triceps Pressdown - 15x2x12 15x11

[dency45]

December 26
Lower B
Front Squat - 195x3x5, 215x3
Romanian Deadlift - 185x3x9
Dumbell Step ups - 40x3x12
Lying Leg Curl - 40x3x12
Ab Roller - 16x3
Seated Calf Raise - 85x3x13

[dency45]

Weigh in. 3.6 increase. I did not count calories for a couple of days. LMAO

12/21/15 168.4
12/28/15 172

[dency45]

December 29 - Gym A unit is kilogram and I feel the plates are heavier here. They said the bar is 20kg, maybe it is the 25kg type.
Upper A
Bench Press - 77.5kgx3x5 = I forgot to do joker sets
Incline Bench Press - 47.5kgx3x8
Lat Pulldowns - 45kgx3x8
BOR - 40kgx3x8
Barbell Curl - 10kg+barx3x10
Face Pulls - 12.5kgx12 10kgx2x12

[dency45]

December 30 = Gym B using pounds as unit
Lower A
Squat - 225x3x5, 245x3
Weighted Back Extension - 35x3x8
Leg Press - 200x3x10
Lying Leg Curl - 45x3x10
Abdominal Landmine 180 - 55x3x24 (12 each side)
Seated Calf Raise - 85x3x14

I only used the belt on my last 3 sets.

[dency45]

January 1
Upper B
Overhead Press - 95x3x5, 105x1
Dumbbell Flies - 25x3x10
Pull Ups - 6, 4, 4
Pendlay Rows - 95x3x8
Face Pulls - 30x3x13
Rope Triceps Pressdown - 15x3x12

[dency45]

Post #25 is wrong.
December 26
Lower B
Front Squat - 185x3x6, 215x3
Romanian Deadlift - 185x3x9
Dumbell Step ups - 40x3x12
Lying Leg Curl - 40x3x12
Ab Roller - 16x3
Seated Calf Raise - 85x3x13

Feeling sick this day. I feel so weak.
January 2
Lower B
Front Squat - 195x3x5, 215x2
Romanian Deadlift - 195x3x8
Dumbell Step ups - I skip this one
Lying Leg Curl - 45x3x10
Ab Roller - 17x3
Seated Calf Raise - 85x3x14

Weigh in today.

12/28/15 172
1/3/16 168.8