F5 upper/lower split

Weight 179

Lower
Squat 265
Hypertension
Db lunge 50
Leg curl 50
Calf’s, abs

Easy upper body day. Done in 40 mins somehow. Weight was 179 lbs.


Upper
OHP 105
Lat pulldown 140
Chest fly 70
Db row 70
Face pull 105
Curl 60

Legs
Db lunge 70
Leg curl 50
Leg ext 50
Calf raise
Abs

Push
Bench press 230
Incline press 160
Db fly 45
Db overhead extension 45
Laterals 25

Dropped the weight on face pulls but did not stall. I didn't see a point in going over 110 lbs for those baby exercises. Weight is still 179. Its getting tougher to get it off now since I need to eat under 2k calories a day now to lose.

Pull
Pendlay row 160
Lat pulldown 140
Db row 45
Face pull 90
Reverse fly 25
Hammer curl 45

Weight 178 lbs. I still have a bit of fat left that covers the lower abs. I'll probably cut down to 175 lbs and then jump into maintenance for a few weeks. I didn't feel like squatting today. No excuses really lol. Pump city lower day.

Lower
Db lunge 50
Leg curl 50
Leg ext 50
Calfs
Abs

Upper
Ohp 105
Lat pull down 140
Chest fly 45
Db row 70
Face pull 90
Curl 60

Legs
DL 355
Db lunge 45
Leg ext 50
Leg curl 50
Calf, abs

Weight 176 @ about 12 %
Push
Bench press 230
Incline press 165
Db fly 45
Overhead ext 45
Lateral 25

Weight 176 lbs. Easy back/bi day over all. Pendlays were a bit difficult but they have never been my best lift.

Pull
Pendlay row 165
Lat pulldown 140
Db row 75
Face pull 90
Reverse fly 25
Hammer curl 45

Update. A lot leaner but now I face the issue of not looking like I lift in a T-shirt.

Natty problems.



[img]https://i.imgur.com/PmyutV2.png[/img]

Weight 177 lbs. Strength on lower is starting to drop so it may be time to stop cutting. Also swapped in light db RDL's after squats.

Lower
Squat 265
Db RDL 40
Db lunge 45
Leg curl 50
Calfs, abs

Upper
Ohp 105
Lat pull down 140
Chest fly 45
Row 70
Face pull 90
Curl 60

Ending the cut today. Weight 176-178 lbs.

Lighter day

Lower
DL 275
Db lunge 40
Leg ext 50
Leg curl 50
Calfs/abs

Weight 178 lbs. Tris are starting to feel very burnt out after flat pressing. Seriously considering switching to a heavy/volume 4 day upper lower in the next 3-6 months.

Push
Bench press 230
Incline press 165
Chest fly 45
Overhead ext 45
Lateral 25

Pull
Pendlay row 165
Lat pull down 140
Db row 45
Face pull 90
Reverse fly 25
Hammer curl 45

Deload soon. Going to lift a few light days then 5 days of rest.

Lower
Db lunge 40
Db RDL 40
Leg curl 45
Calf, abs

Starting the de-load week today. Be back Monday.

Upper
OHP 110
Lat pulldown 140
Db bench press 45
Db row 45
Face pull 90
Curls 65

Lower
Squat 275
Db Rdl 40
Db lunge 50
Leg curl 45
Calf,abs

Upper day went good. Everything moved very easy.

Weight 179 lbs

Upper
OHP 115
Lat pulldown 145
Db flat bench 45
Db row 45
Face pull 90
Curl 65

Slept wrong the other night and had some tightness in the neck. So of course I didn't want to go heavy today. Volume leg day. Hopefully next week I can get in two heavy days.
Weight 179 lbs

Legs
Db lunge 50
Db rdl 40
Leg curl 45
Leg ext 45

Push
Bench press 235
Incline press 135
Db fly 45
Overhead tri extension 45
Laterals

How long did you run the original upper/lower split for? I’m running an upper/lower currently. Thinking about lowering the volume and running original fierce 5 intermediate.

[QUOTE=George2100;1617583381]How long did you run the original upper/lower split for? I’m running an upper/lower currently. Thinking about lowering the volume and running original fierce 5 intermediate.[/QUOTE]

I ran it from 2015 to 2020 I think... I swapped exercises out every 3-6 months and slowed down progression towards the end of the run. At some point I'll be going back to a 4 day u/l but it will probably be a heavy/lighter system that uses double progression.

Pull
Pendlay row 135
Lat pulldown 145
Db row 45
Face pull 90
Hammer curl 35

Feeling better now that im back in a small surplus.

Lower
Squat 275
Db RDL 50
Db lunges 50
Leg curl 45
Calf, abs

Made some adjustments. Weight was 180 lbs today.

Upper
Incline press 135
Lat pulldown 145
Db flat bench press 50
Db row 50
Face pull 90
Curl 65

Weight 180 lbs

Legs
Deadlift 275
Db lunge 50
Leg ext 45
Leg curl 45
Calf,ab

Paused bench moved okay. Light ohp for a while.

Push
Bench 235
Ohp 65
Db chest fly 45
Overhead ext 45
Lateral 25

Weight 180 lbs

Pull
Pendlay row 135
Lat pull down 145
Db row 45
Face pull 90
Lateral 25
Hammer curl 35