Key365's Fierce 5 Journal

[key365]

Current stats as of September 4th 2015:
Height: 169cm
Weight: 62KG
Body Fat Mass: 10KG
Body Fat Percentage: 17%

The Program: Fierce 5 Mod (Approved by davisj3537)

Workout A:
Squat 3x5
Bench Press: 3x5
Dumbell Row Chest Support 3x8
Face Pull 3x12
Calf Raise 2x15 / Tricep Pulldowns 2x10 Superset

Workout B:
Paused Squat 3x5
Dumbbell Chest Press 3x8
Romanian Deadlift 3x8
Lat Pulldown 3x8
Plank 2x30seconds / Dumbbell Bicep Curl 2x10 Superset


Nutrition

Clean Bulk:
Calories: 2390
KJ: 10000
Carbs: 239g
Protein: 179.25g
Fat: 79.6g

Main Food Sources:
Carbs: Rice, Wholegrain Wraps, Bread, Pasta, Oats
Protein: Chicken Breast, Lean Beef Mince (10% fat max), Canned Tuna, Greek Yogurt (sugar free), Full Cream Milk, Eggs
Fats: Extra Virgin Olive Oil, Peanut Butter.

+ Veggies (broccoli, cauliflower, beans, carrots, cos lettuce etc - I don't count these when calculating my total calories for the day).

[key365]

September 4th 2015

Workout A:
Squat 3x5 25KG
Bench Press: 3x5 27.5KG
Dumbell Row Chest Support 3x8 5KG
Face Pull 3x12 6KG
Calf Raise 2x15 5KG / Tricep Pulldowns 2x10 5KG Superset