RY's Fierce 5 Log

[ry035]

I have been working out off and on for the past 3 years. I played 2 years of Junior College baseball the past two years and now I am just going to school. I needed to find a new steady hobby so I am getting back into working out. I started this routine last week. I really like it so far and hopefully I get my strength back to what it used to be. After suffering from a broken hand all summer, I have become weak and pathetic lol. My lifts last week were:

Workout A:

Squats 3x5 175 lbs
Bench 3x5 135 lbs
Pendlay Rows 3x8 95 lbs
Face Pulls 3x10 90 lbs
Calves 2x20 standard machine
Tricep Pressdown 2x12 50 lbs

Workout B:

Leg Press 3x5 2 plates on each side
Incline 3x5 135 lbs
Dead Lift 3x8 135 lbs (weak I know, just getting my form down)
Lat Pulldowns 3x8 120 lbs
DB shoulder press 2x10 35 lbs each
curls 2x10 50 lbs


Workout A:

Same as first one


I also do abs and cardio on Tues and Thurs. I can't wait to start seeing strength gains so stay tuned

[ry035]

That was last week for me. Yesterday, I started off with Workout B. Great day in the gym yesterday. Spending Labor Day in the right place!

Workout B:

Leg Press 3x5 2 plates and a 25 on each side
Incline 3x5 145 lbs
Dead Lift 3x8 145 lbs
Lat Pulls 3x8 125 lbs
DB shoulder press 2x10 40 lbs each
curls 2x10 50 lbs

Reminder, this was yesterday (Monday). Can't wait to get back at it with workout A tomorrow.

[DarrenConroy]

best of luck buddy! I'll be tuning in to see how things go!

[ry035]

Just got done with my workout. Felt really good in the gym even though I was in class from 1-6 and didn't eat a thing. Ate a huge breakfast, ate a huge lunch, and didn't eat till I got home from my workout. I hate doing that. Any tips or easy foods I can bring to snack on that y'all will suggest while I'm in class? Anyway here were my lifts today:

Squat 3x5 185
Bench 3x5 145
Pendlay 3x8 95
Face Pulls 80 (i don't know why they were harder today but they were)
Calves
Curls 50

Any guys that are on this workout, about how long does it take y'all to complete each workout? Because I am finding myself in and out the gym in about 45 minutes. Should I wait longer between sets or keep doing what I am doing? Anyways, loving this workout and can't wait to see where it takes me. Definitely starting to notice that I am getting my strength back to where I was before I broke my hand.

[ry035]

Forgot to put in my daily reply after my workout Friday. I completed Workout B friday and it was a good one. Definitely a lot of energy in there and it felt great. I got mixed up Wednesday and did curls instead of triceps extension so i did triceps Friday. Will get back right starting tomorrow. My lifts were the same as Monday and they were pretty easy. I think my Deadlift form might be a little rusty. I will be sure to take a quick vid Wednesday and get it up here. I think my form is pretty good in everything else. One day soon, I will take a vid of every exercise and post in here. I don't really like videoing while other people are in the gym so I will take some when I am in there by myself!! Getting my mind mentally prepared as I am hoping to get:

Squats: 195 3x5
Bench:155 3x5
Pendlay: 100 3x5

I will post up tomorrow after my workout and let everybody know how it went!!!

[ry035]

Monday Workout A

Before I list my weights and lifts, I wanted to say I went to the new Anytime Fitness built by my college and it was amazing. There was a yoga class going on in the separate room and man was there a lot of women. Talk about motivation!!

Squat 195 3x5
Bench 155 3x5
Pendlay 100 3x8
Reverse Flies 20db 3x10
Calves 225 lbs on leg press machine 2x20
Tricep ext 50 lbs 2x12

Notes:

--Getting all these weights pretty easily so I am really excited about that.
--Tons of energy in the gym which was a great feeling
--I did my pendlay rows a lot slower and squeezed more which I liked a lot more.
--Overall great day for me. Except for the fact I sat in a classroom from 1-6!!!

Also, will be posting up pics and videos up soon so stay tuned

[davisj3537]

IN


Think for a minute about progression. If the program calls for 5lbs per week for upper body exercises why would you add 10 instead? This is a rhetorical question...I do not want an answer.

[ry035]

Wednesday Workout B

Leg Press: 230 pounds
Incline: 155 pounds
Deadlift: 165 pounds
Lat Pulls: 120 pounds
Military Press: 40 db
Curls: 30 db

Notes

--Im beginning to think that leg press isn't what I should be doing. Might go to doing leg curls or front squat
--Gym was packed today so waiting on the rack was terrible
--Went 10 pounds up on incline today since I went 10 pounds up on bench monday. Will start doing 5 pounds increases starting next week
--I know its been only 3 weeks while on this program but I feel a lot stronger and I think I look it too

[superpumphenry]

In on this too! Good luck man

[davisj3537]

I think you may have gotten confused with leg exercises. DL and leg curl or Front squat and RDL. You can't mix and match....leg press is an ok sub for front squat, but for the record front squat is far superior.

[ry035]

oh damn i didn't even notice that. Starting tomorrow, I will be doing front squat instead of leg press. For the record, I hate doing leg press. i just thought that was the routine. Damn my mistake. Didn't have access to a computer Friday after my workout. It went the same way Monday did. Got the weights pretty easily. Starting tomorrow, I will be increasing my upper body lifts by 5 and not 10

[ry035]

Monday Workout B

Front Squat 150 3x5
Incline 160 3x5
Deadlift 165 3x8
Lat Pulls 120 3x8
Military DB 40 2x10
Curls 50 bb 2x10

Notes

--Front Squat was really tough on my wrists. Don't know if my form is quite right by it was killing my wrists
--Could have went up to 50 dbs on military press but some guy was using them for like 15 solid minutes. Annoying
--Overall good workout, it was only me and 2 other people in there so that is always much appreciated

Im up to weighing in at 179. I was 173 August 12 so I believe I am doing something right!!

[ry035]

Tried to post pics but have no clue how on here. Any help here?? Ill rep ya

[connorpat1995]

Subbed, you're still a little confused on exercise selection

RDL or SLDL + Front Squat
or
Deadlift + leg curl

[ry035]

ahh damn I didn't know that!!! Which would u recommend and why? I would prefer to cancel out front squats but just doing leg curls doesn't seem like that is gonna do anything. I think I would rather a compound lift then an isolation exercise as my main leg exercise for the workout ya know. Let me know what you think.

[connorpat1995]

ahh damn I didn't know that!!! Which would u recommend and why? I would prefer to cancel out front squats but just doing leg curls doesn't seem like that is gonna do anything. I think I would rather a compound lift then an isolation exercise as my main leg exercise for the workout ya know. Let me know what you think.

try both and do whichever you like. leg curls are smaller yes but on DLs you're shifting a massive amount of weight from a dead stop

FS + RDL might be a little better if you're more of the bodybuilding type, the strength crowd would be more inclined to deadlift

[Flagaba]

First of all...



About leg exercises, I personally really enjoy all those legs exercises so choosing between FS+RDL and DL+LG was not easy. However, for me personally I preferred to be better at regular Deadlifts so I chose that substitution. I personally don't regret it but it's really up to you and what you prefer, I miss doing Front Squats but the intermediate versions of F5 will allow me to do them so I'm not really worried. I guess I'm a part of Connorpat1995's strength crowd!

For what it's worth, you may not feel them like you would on a Squat but Deadlifts do give your quads a fair share of work...especially as they get heavier.

[ry035]

Damnit!!!! Forgot to put my daily log in after my workout yesterday. I did Workout A yesterday. My lifts were as follows:

Squat 205 3x5
Bench 160 3x5
Pendlay Rows 105 3x8
Reverse Flies 25 db 3x10
Calves
Tricep Ext 2x10

Notes

--I did all of my squat sets with flying colors. Cant wait to hit 215 next week!
--My last 3 reps on my last set on bench was pretty hard but I got through it. Last rep took a lot of pushing but I hit it
--Everything else went great. Really loving the pendlay rows. Feels like they get my back really well


Thanks for the replies guys! I will be doing Conventional DL + Leg Curls tomorrow. Really looking forward to the workout tomorrow.

Also, just ordered the 4LB tub of the Cellucor Whey- Cinnamon Swirl Heard nothing but great taste reviews and I was sick of drinking the ON Gold Standard Chocolate Whey. Also got free 4 serving samples of Peanut Butter Marshmallow and Cookies&Cream

[Flagaba]

Mirin' that Squat and Bench Press, well done!

Let us know how you like the whey, I personally don't take/eat any of those but some of those flavors sure sound good.

[ry035]

Friday Workout B

Deadlift: 3x5 175
Leg Curl 3x8 100
Incline 3x5 160
Lat Pull 3x8 120
Military Press 2x10 45 db
Curl 2x10 50 bb

Notes

--I wasn't sure now that I am doing DL + Leg Curl now if I was to keep doing 8 reps for 3 sets on DL or change it to 5 reps for 3 sets. I changed it to 3x5 and did leg curls for 3x8
--Really liked doing DL and Leg Curls actually. Figured I wasn't hitting my legs enough but I was wrong. Definitely enjoyed it.
--My shoulders feel a lot stronger from when I started for sure.


My Cinnamon Swirl Whey protein came in as soon as I finished my last serving of my ON chocolate whey. Pretty upset I didn't get to try it after my workout but I will be sure to get one in soon. I shot a video of me deadlifting but not sure how to post it on here

[connorpat1995]

Deadlift: 3x5 175
Leg Curl 3x8 100
Incline 3x5 160
Lat Pull 3x8 120
Military Press 2x10 45 db
Curl 2x10 50 bb

is this real life?

good to hear you made the right choice for D lower-body exercises. You have the reps right

[ry035]

hahah don't be too impressed. I like to do my incline on the smith machine. I know its a little easier but it feels like i can squeeze out each rep and stuff better.

[ry035]

Will not be working out today. Got some issues going on I must deal with before I continue. Can barely even eat so I know I am losing weight. **** sucks. Hopefully will get back in the gym next week

[Flagaba]

Will not be working out today. Got some issues going on I must deal with before I continue. Can barely even eat so I know I am losing weight. **** sucks. Hopefully will get back in the gym next week

I'm sorry to read that, whatever issues you have I hope you can sort them out soon buddy. One must keep his priorities in order, you're making the right choice.

I hope you'll be able to eat more though just for your health's sake.

[ry035]

Well, after missing my workout Monday, I did it tonight. I will just do Wednesday, Friday, Sunday this week. Then next week will be Tues, Thurs, and Saturday. then I will be back on the MWF the next week

Wednesday Workout A

Squat: 215 3x5
Bench: 165 3x5
Pendlay: 110 3x8
Reverse Flies: 25 db 3x10
Calves and Triceps

Notes

--Felt so good to be back in the gym after taking 4 days off
--I was a little gassed after squats and bench due to my poor nutrition the past 3 days
--Weighing in at 179 right now. Still don't know how I didn't lose any weight over the 3 day span
--Squat was pretty tough but I got through it. Just cause I got tired quickly
--Bench was surprisingly easy and can't wait to hit my goal which is 185 3x5 soon. Hopefully I can make it there without stalling

[NGV22]

another fierce 5 log. mirin ur squat brah

[davisj3537]

I'm hopeful you'll get this bench goal pretty soon. Good luck and keep eating bud.

[ry035]

Monday Workout B

Deadlift 3x5 175
Incline 3x5 165
Leg Curl 3x8 90
Lat Pull 3x8 130
Military Press 2x10 45 db
Curl 2x10 30 db

Notes

--KILLER WORKOUT!!

[superpumphenry]

Nice inclines man

[Flagaba]

Have to agree on the incline...that's impressive!

How are the Deadlifts feeling so far?