Journal for my journey.

[Charlescheeze]

I'm a 46 year old based in the UK 6' tall and approx 200lbs.

I've been back in the gym for just over a year now and I'm currently running Fierce 5 after spending the last 3 months running Allpro. Prior to that I was running F5 but I initially stopped due to stalling. Initially I was running a routine from mens fitness ahem...

My goal is to increase my strength my current lifts are detailed in the posts below. Long term goal would be 3/4/5 on the main lifts and I'd like to think I could hit 2/3/4 this year.

Why back to F5 after stalling before? Two main reasons form and food! My form wasn't good and I wasn't eating enough especially protein. I also try and squeeze my training into my lunch break and Allpro was just taking me too long.

Form is still a work in progress and I've been watching tons of videos so at least I know what I should be doing even if I don't always succeed.

I've also worked out my TDEE and I'm running a 300 calorie surplus so trying to hit 3250 calories a day with 200g protein. Although even this modest bulk is proving more challenging than I thought!

If anyone has any hints and tips around the routine/form in general or how they hit there macros it would be appreciated!

[Charlescheeze]

Log for 27th March.

Fierce 5 - Workout A

Working sets

Back Squat 3x5 - 90KG
Bench press 3x5 - 72.5KG
Pendlay Rows 3x8 - 72KG
Cable Facepull 3x10 - 21.25KG
Standing Calf Raises 2x15 - 135KG
Triceps Pushdown rope 2x10 26.25KG

Good workout, one of the things that frustrates me is that my gym has a number of cable machines and all seem to be calibrated differently so 30KG on one machine may be easier or harder to move than 30KG on another.

[Charlescheeze]

Log for 29th March

Fierce 5 - Workout B

Running this workout with some of the alternative exercises.

Inclined bench for OHP, this is due to shoulder mobility and repeated shoulder tweaks, desk based job so I have developed the rounded shoulder pose. Lots of mobility work is required to undo this, but the longer term plan is to reintroduce OHP.

Deadlift and lying leg curl for Front Squat and RDL. Find the Front Squat really uncomfortable and I want to nail my back squat form also really enjoy DL's!

Deadlift 5x 110KG, 2x5x115KG
Incline bench 3x5x60KG
Lat pulldown 3x5x82KG
Lying leg curl 5x46KG, 2x5x48.5KG
Bicep curl 3x5x55.5KG (Hammer Strength machine)
ABS, Plank 1min, Spiderman planks 10 each side, lying leg raises 20.

Plan is to switch to pull ups once I can do my bodyweight in pulldowns so approximately 90KG.

[Charlescheeze]

Today's log.

Fierce 5 - Workout A

Working sets

Back Squat 3x5 - 92KG
Bench press 3x5 - 72.5KG
Pendlay Rows 3x8 - 72KG
Cable Facepull 3x10 - 21.25KG
Seated Calf Raises 2x15 - 60KG
Triceps Pushdown bat 2x10 30.6KG

I like to alternate between standing and seated calf raises, unfortunately the seated calf raise machine is nowhere hear the cable machines so I ended up doing the tricep pushdowns after and on a different machine to the previous one.

I intend to increase weight every week but I snuck a couple of mini plates on the bar so I'd break 200lbs on squats.

One other highlight today was the guy who stood next to me put three 25KG plates on each side of the bar for a total of 170KG then attempted to deadlift it without any warm up sets and crap form. Need less to say he failed he couldn't get it off the ground so he just left it there and walked off.

[Squid24]

In on F5 gains

[Charlescheeze]

In on F5 gains

Thanks!

[Charlescheeze]

No workouts over the weekend but I will breaking out the Supple Leopard and working on my mobility. That and buying some more whey protein.

I don't take any other supplements, I have tried creatine on several occasions but it keeps me awake at night I just can't sleep. It could be that I'm not drinking enough water but then I'd then be up all night peeing!

I always train on my own and one of the reasons for starting the journal was that I was driving my wife crazy talking about my workouts. At least this way I might pick up some useful advice in the process!

[Charlescheeze]

2 April

Wasn't intending on doing anything today but ended up doing some light cycling and 5 chin ups in the kids play park ( only me and my daughter were there).

3 April

Workout B

Deadlift 3x5x120KG/264lbs
Incline Bench 3x5x62.5KG/137.5lbs
Lat pulldown 3x5x84.5KG/186lbs
Lying leg curl 3x5x51Kg/112lbs
Chins 1x5
Hammer curls 2x10x17.5KG DB
Abs 2x10 leg raises, 2x 10 spiderman plank

Extra 5 KG/11lbs on DL, 2.5KG/5.5lbs on the others pleased with that. Except bicep exercise couldn't get on the machine I wanted or get an EZ bar.

Chins were a spur of the moment addition but to be honest I'd rather do them than bicep isolation exercises but I guess I'd be unbalancing the program then.

For some reason there were a lot of bro's in the gym doing half reps even more than usual!

[Squid24]

Creatine should not be keeping you awake. Pre-workout Powders with Creatine in them maybe, cause they have caffeine in the too.

[Charlescheeze]

Log for 5th April

Fierce 5 - Workout A

Working sets

Back Squat 3x5 - 92KG/202lbs 1x10 40KG/88lbs
Bench press 3x5 - 75KG/165lbs - PR
Pendlay Rows 3x8 - 75KG/165lbs -PR
Cable Facepull 3x10 - 23.8KG/52lbs
Standing Calf Raises 2x15 - 135KG/297lbs
Triceps Pushdown 2x10 32.9KG/72lbs

Good workout, matched my PR on Bench with some still in the tank which is good as it has been a lift I've struggled with. It would seem improved form and eating more food are really helping here.

Also set a new PR with pendlays these tire me way more than bench but I always seem to be able to squeeze that bit more out with back exercises.

After I did my standard squat sets I decided to throw in a lighter set and then go as low as I could and pause at the bottom as I feel some of my squats are a bit shallow.

Today's highlight was the guy working out in a pair of open sandals!

Another trend I've noticed is that loads of bro's are working out there traps its like they have become the new biceps!

[Charlescheeze]

Creatine should not be keeping you awake. Pre-workout Powders with Creatine in them maybe, cause they have caffeine in the too.

Certainly a strange one not one of the documented effects and I was taking creatine monohydrate so there was no other crap in there.

I did come across some other instances of people saying it had a similar effect on them but they were definitely a small minority.

I'm looking to cycle back on at the end of the month and increase my fluid intake and see if that has any effect.

[Squid24]

haha...everyone standing around doing I don't know's??? Kinda entertaining no?

[Charlescheeze]

7th April

Workout B

Deadlift 3x5x120KG/264lbs
Incline Bench 3x5x62.5KG/137.5lbs
Lat pulldown 3x5x84.5KG/186lbs
Lying leg curl 3x5x51Kg/112lbs
DB Incline curls 2x10x17.5KG/38.5lbs DB
Abs 2x15 lying bench leg raises

Double OH grip on all sets of deadlifts normally have to go mixed for the last set, not this time.

Increasing the weight on the main lifts next workout B.

I'm getting nearer to my BW in the weight I can move in lat pulldowns so I'm going to switch in chins for the pulldowns.

Less people doing I don't knows today although there was still a queue for the Hammer Strength Shrug Machine.

[Charlescheeze]

Log for 10th April

Fierce 5 - Workout A
Sets

Back Squat 3x5 - 95KG/209lbs WU 5x20, 5x40, 5x70KG
Bench press 3x5 - 75KG/165lbs, WU 5x20, 5x40, 5x60KG
Pendlay Rows 3x8 - 75KG/165lbs, WU 5x40KG
Cable Facepull 3x10 - 23.8KG/52lbs
Seated Calf Raises 2x15 - 62.5KG/137.5lbs
Lying Triceps Extension 10x12KG,10x14KG Dumbbell.

Did a lot of walking at the weekend and my diet was a bit off, beers probably didn't help either!
Took a bit longer than usual but I got there.

Increased squats by 3KG and they didn't seem any harder, need to video myself as I'm still not convinced I always hit parallel or lower.

Going to stick lying tricep extensions with dumbbells as the exercise for my er, triceps

Quite a bit of gym traffic today so I ended up doing bench as my fourth exercise, this is one of reasons I like F5 if you have to change the order of the main exercises it only has a minimal impact on you other lifts.

[Squid24]

Lifts are going up...

[Charlescheeze]

12th April

Workout B

Deadlift 3x5x125KG/275lbs
Incline Bench 3x5x65KG/143bs
Chins 3x5, 3x6, 3x6
Lying leg curl 3x5x53Kg/117lbs
DB Incline curls 2x10x17.5KG/38.5lbs DB
Abs 2x15 lying bench leg raises

5kg/11lb extra on Deadlift, all double OH grip
2.5KG/5.5lb on Bench and leg curl

Couldn't make 3x8 on Chins but was reasonably pleased non the less, first time doing them in anger as part of the routine. There is something satisfying in doing chins, for me its a good gauge of how much stronger I've got.

[Charlescheeze]

Log for 15th April

I was due to workout yesterday but a combination of family commitments, feeling fried and Dom's meant I put it off.

Doms were in my upper abs/lower ribs hope it wasn't related to chins but the lying leg raises.


Fierce 5 - Workout A
Sets

Back Squat 3x5 - 95KG/209lbs WU 5x20, 5x40, 5x70KG
Bench press 3x5 - 77.5KG/170.5lbs, WU 5x20, 5x40, 5x60KG
Pendlay Rows 3x8 - 77.5KG/170.5lbs, WU 5x45KG
Cable Facepull 3x10 - 21.25KG/52lbs
Standing Calf Raises 2x15 - 135KG/297lbs
Lying Triceps Extension 2x10x14KG/31.8lbs Dumbbell.

Bench and Pendlay up another 2.5KG/5.5lbs

Worked out first thing just had an apple and coffee before the workout, didn't appear to have any negative effect.

Only other thing was I weighed myself today 211lbs.. hope some of that is muscle! But makes the chins I did look even better mind.

[Charlescheeze]

17th April

Workout B

Deadlift 3x5x125KG/275lbs
Incline Bench 3x5x65KG/143bs
Chins 3x8, 3x6, 3x6
Lying leg curl 3x5x53Kg/117lbs
DB Incline curls 2x10x18KG/39.5lbs DB
Abs 2x15 lying bench leg raises

Couldn't make 3x8 on Chins but managed 3 more than last so pleased with that.

[Charlescheeze]

19 April
Fierce 5 - Workout A
Sets

Back Squat 3x5 - 100KG/220lbs WU 5x20, 5x40, 5x80KG, paused squats 5x60.
Bench press 3x5 - 77.5KG/170.5lbs, WU 5x20, 5x40, 5x60KG
Pendlay Rows 3x8 - 77.5KG/170.5lbs, WU 5x45KG
Pec dec rear delt flies 3x10 - 54KG/119lbs
Standing Calf Raises 2x15 - 135KG/297lbs
Lying Triceps Extension 2x10x14KG/31.8lbs Dumbbell.

Got a bit carried away with squats today. Using 2 plates each side so feeling more of a big boy now!

Need to work some on my ankle mobility as my weight is shifting a little towards my toes.

Form was mixed again hitting depth about 60% of the time. Hence the lighter paused squats sat right down in the hole for a couple of seconds each rep.

Switched in rear delt flies for facepulls, as I have a desk based job I started using bands to do various shoulder exercises everyday such as pull aparts, shoulder dislocators and facepulls so I thought I'd try for a slightly different emphasis in the gym.

[Charlescheeze]

21st April

Workout B

Deadlift 3x5x130KG/286lbs 2x140KG/308lbs WU 3x5x45KG, 5x85KG
Reverse hyperextension 2x10 BW
Incline Bench 1x5 & 1x4 67.5KG/147.5lbs, 5x65KG
Chins 3x7, 3x7, 3x7
Lying leg curl 3x8x55.5Kg/117lbs, 8x25KG
DB Incline curls 2x11x17.5KG/38.5lbs DB
Abs 12 lying bench leg raises, 15 decline bench crunch.

Got carried away with Deadlifts today, increased weight by 5KG on working sets although I had to use mixed grip on second two sets. Felt good so thought I would go for it and try to hit my calculated 1 rep max, it felt good so I did 2 reps, pleased with that.

I added Reverse hyperextensions as an accessory to help decompress my spine after the deads, they really seemed to help!

Up next was incline bench and my first failure! Weight increased by 2.5KG and Could only manage 4 reps on my second set. Third set was completed on the previous weight.

Chins, well there are a couple of different hand grip positions I could have used and for the first two sets I picked the wrong ones, doh! I managed 8 reps but had to drop and change grip half way through the set so I knocked one off each set for that.

Lying leg curls added another 2.5KG completed working sets fine. I was reading about the angle of the foot can effect which part of the hamstring gets targeted. So I drop the weight to 25KG and did a set with my feet in plantar flexion, wow how much tougher was that! My lower hamstrings really felt it.

Non workout highlight of the day was the very fit and pretty strong young lady who I have seen many times before who has developed a fantastic ass, couldn't help but look!

[Charlescheeze]

Fierce 5 - Workout A
Sets

Back Squat 3x5 - 100KG/220lbs WU 5x40, 5x60Kg
Bench press 3x5 - 80KG/176lbs, WU 5x20, 5x60KG
Pendlay Rows 3x8 - 80KG/176lbs, WU 5x45KG
Facepull 3x10 - 23.8KG/52.5lbs
Seated Calf Raises 2x15 - 65KG/297lbs
Lying Triceps Extension 2x10x15KG/33lbs Dumbbell.

Bench/Pendlay/Calf raises up 2.5KG/5.5lbs
Tricep extension 1KG/2.2lbs per DB

Thought bench was going to be a fail after, failed set on inclines last week but they went OK form is definitely improving which helps.

Squats should go up next workout but I'm not happy with my form so will stay at current weight next time.

[Squid24]

Incline is harder than flat bench as is OHP is to incline

[Charlescheeze]

Incline is harder than flat bench as is OHP is to incline

Thanks Squid. I think its more of a psychological issue with bench but I appear to be moving forward.

See you're making good progress with you workouts!

[Charlescheeze]

Work B (14)

26th April

Busy yesterday so only just got around to the log.

Deadlift 3x5x130KG/286lbs WU 1x5x65KG, 5x105KG
Went mixed grip for second/third set.

Reverse hyperextension 2x10 BW

My back loves these, doesn't feel I did Deadlifts yesterday!

OHP 2x48KG, WU 5x20KG,5x30KG

Thought I would try these again. Warm up sets went well, second rep of working set ouch burning sensation upper back left hand side near rear delt so stopped. This is why I haven't been doing OHP, been doing loads of prehap work and warm up with bands think I need to see a PT. 2 mins later all I had was a mild discomfort.

Incline Bench 3x5x67.5KG/147.5lbs, 5x20KG

Reverted back to incline, no issues at all no pain or discomfort. Was able to complete all 3 sets as well unlike last workout go figure!

Chins 3x8, 3x8, 3x7

No pain or discomfort with these either! Couldn't squeeze the last rep out, but 2 more than last time so happy with that. Was also rushing a bit at this stage as well.

Lying leg curl 3x8x55.5Kg/117lbs, 8x25KG

Fine.

Superset
Cable bicep curl 10x 21.25Kg/10x23.75Kg
Cable crunch 10x 28.75/10x31.25Kg

Not sure I'm doing the right thing with constantly changing the abs/bicep exercises but when the gym is busy it can be hard to horde all the equipment you need to superset. Might try and stick with these a while.

Until next time!

[Charlescheeze]

Fierce 5 - Workout A (15)

28th April
Sets

Back Squat 3x5 - 100KG/220lbs WU 5x40, 5x60Kg

Still not happy with my form, many years ago a broke my wrist and I can't seem to get my grip right. Now the weight is getting heavier its more of an issue. Probably hit parallel 75% time.

Bench press 3x5 - 80KG/176lbs, WU 5x20, 5x60KG

Tough but I think I am nailing the form now.

Pendlay Rows 3x8 - 80KG/176lbs, WU 5x45KG

These always tire me but I always seem to pull through getting the form really nailed here as well.

Facepull 3x10 - 21.25KG/52.5lbs

Changed the angle slightly on each set seem to feel it more this way.

Superset
Seated Calf Raises 2x15 - 65KG/297lbs
Lying Triceps Extension 1x10, 1x12, 14KG/30lbs Dumbbell.

Did the triceps extension on the floor but couldn't find the 15Kg dumbbells so had to use 14Kg ones.

That's all folks all weights due to go up next week! Have a great (long) weekend!

[Charlescheeze]

Fierce 5 - Checkpoint 1 month

Strength gains

Back Squat - 10Kg 22lbs
Bench press - 7.5Kg 16.5lbs
Pendlay Rows - 8Kg 17.5lbs
Deadlift - 20kg 44lbs
Incline Bench - 7.5Kg 16.5lbs
Lateral Pulldowns 82Kg -> chins at 95Kg BW
Lying leg curl - 7Kg 15.5 lbs

[Charlescheeze]

Work B (16)

1st May

Deadlift 3x5x135KG/297lbs WU 10x45KG 5x85KG
Upped weight 5Kg/11lbs
Went mixed grip for second/third set. I subscribe to a number of YouTube channels one being the starting strength one. Now I don't necessarily agree with all Rip says but his recent video about engaging lower back muscles was really interesting, I applied this while doing deadlifts today, blasted through the sets.

Reverse hyperextension 2x10 BW

My back still loves these!

Incline Bench 1x4x70Kg154lbs, 3x5x67.5Kg 147.5lbs, WU 5x20KG, 5x60Kg

Upped the weight 2.5Kg/5.5lbs and failed after 4 Reps, reverted to previous weight and finished sets (barely). Think I need to check the program as I may have upped the weight too early after failing two workouts ago at 67.5Kg.

Chins 3x8, 3x8, 3x8

Hit all reps this week! Form is a bit sloppy so next couple of weeks I'll work on this, then the plan is to switch to pull ups.

Lying leg curl 3x8x58Kg/127.5lbs, 8x25KG

Increase 2.5Kg. Getting tough last lighter set was with feet in plantar flexion to test the lower hamstrings get a good burn with those.

Superset
Cable bicep curl 2x10x23.75Kg/52lbs
Cable crunch 2x10x33.75Kg/74lbs

Machine lateral raises 10x39Kg/10x46Kg
Had a little extra time today as its a public holiday, so I threw these in as an extra as I'm not convinced my mid delts are getting much of a work out as I'm not doing OHP.

Back to my day off!

[Charlescheeze]

Fierce 5 - Workout A (16)

3rd May
Sets

Today was really tough I feel a deload coming up.

Back Squat 3x5 - 100KG/220lbs WU 10x20, 5x40, 5x60, 5x80Kg

Did some shoulder mobility exercises so grip seemed better. All reps were touch and go box squats just below parallel so I know I hit depth on all reps! I'll increase weight next workout.

Pendlay Rows 3x8 - 82.5KG/181.5lbs, WU 5x45KG

Increased weight 2.5Kg/5.5lbs. Tough but repped them out!

Bench press 1x4 82.5Kg/181.5lbs, 2x5 80KG/176lbs, WU 5x20, 5x40KG

Increased weight 2.5Kg/5.5lbs. Yuck. Couldn't get the last rep on first set so had to dump the weight much clattering ensued. Dropped to previous weight these were fkin hard as well.

Facepull 3x10 - 24.5KG/54lbs

Changed the angle slightly on each set seem to feel it more this way. Different cable machine.

Superset
Seated Calf Raises 2x15 - 65KG/143bs
Lying Triceps Extension 2x10 16KG/35lbs kettlebell.

[Charlescheeze]

The fatigue has really caught up with me so I decided it was time for a deload...

Anyway I ended up doing more sets and reps than I normally would but at much lower weight, the intensity was greatly reduced and they were mostly done on machines! I still had loads in the tank when I left the gym. Hope this counts.

Sets and reps loosely mimicking my standard workout.

Glute Ham raises. 3x10xBW

These were actually quite tough one I will definitely use in the future.

Rackpulls 3x10x65KG

Everyone else has been doing them in the gym but I can't see where I'd use them, conv deadlifts all the way for me.

Hammer strength leg press 3x10x50KG

Bit of love for the quads.

Hammer strength pullover 3x10x40KG

Pulling with elbows getting the old mind muscle connection with the lats. Always enjoyed these like the stretch your ribs get

Hammer strength iso lateral incline press 30Kg 3x10

Shoulder and upper chest.

Machine Bicep Curl 25KG 2x10

Did ever rep really slowly.

Life fitness MTS shoulder press 30KG 3x10

Bit more for shoulder as HS exercise didn't hit middle delt.

Fun and fast workout, far from optimal in exercise selection but made for a pleasant change.

[Squid24]

De-loads can be fun