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Thread: 1000th Fierce 5 Journal :D
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12-21-2016, 05:54 PM #121
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12-21-2016, 05:59 PM #122
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
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That's very dependent on the time of day, afternoon can be busy and some aholes who like to superset dumbbells while using a rack or cable machine etc.
Mornings and late 9-10:30 evening before closing is great, that's when it's mostly the regular powerlifters and weightlifters.
The one downside of the place... the music...5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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12-21-2016, 09:56 PM #123
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12-22-2016, 06:33 AM #124
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
AM mini-circuit
Pistol Squats
3 x 10 Each Leg
^^These were way harder than I thought sets of 10 would be...
Pull ups Weekly Goal = 40 in 5 sets, 40 in 4 sets in two weeks.
pull ups x 10, RPE 8
chins x 8, RPE 8
Hammer x 8, RPE 9
Close grip x 4 RPE 10
chins x 4 RPE 105 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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12-22-2016, 06:48 AM #125
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
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12-22-2016, 07:04 AM #126
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
We have guys who go round picking up plates, moving benches back etc. (Most of us do it ourselves, it's only the odd non-regular who leaves them on the bar or floor.)
They are partly their to make sure no one does anything too stupid as well, since the gym is open to 17year olds + ,
requires no initial guidance or instruction at all to walk in and start throwing weights about.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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12-22-2016, 03:02 PM #127
- Join Date: Jun 2015
- Location: United Kingdom (Great Britain)
- Age: 53
- Posts: 1,268
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12-22-2016, 06:58 PM #128
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
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12-23-2016, 08:11 PM #129
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12-25-2016, 06:16 AM #130
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12-25-2016, 08:00 AM #131
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12-27-2016, 02:01 PM #132
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
After a few days of extreme laziness I decided to punish myself with sprints and bodyweight circuits.
AM
5 x Hill Sprints, approximately 50m
PM
Pull ups x 8, Chin x 8, Neutral x 8, Close x 6, Chin x 6
Pistol Squats 10, 10, 9 Each leg.
Diamond push ups 1 x 10 (felt pain in upper pec. played safe and left chest for another day)
Ab Ripper x
for those curious who haven't done it:
All 25 reps
In outs
Bicycles Forward
Bicycles Backward
Crunchy frog ( basically no handed in outs)
Cross leg sit-up
Leg Scissors (static holds)
Hip raises (knees out)
Hip raises (legs straight up)
roll up - V up
Oblique V ups
Leg Climbs
Kayak Twists 50 reps5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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12-28-2016, 04:53 PM #133
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12-29-2016, 01:37 PM #134
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
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12-29-2016, 03:54 PM #135
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
Anyone who reads this ever done Lyle Mcdonalds UD2.0.
Considering doing it as a quick fat loss/ while preserving strength or even gaining for 8 weeks.
runs like this -
Day 1/2 low carb/low calorie(half of maintenance) full body depletion workout
Day 3/4 low carb/low cal cardio
Day 5 Begin Carb Load high intensity full body workout
Day 6 Carb Load off
Day 7 85% of maint cals power workout
Day 8 85% off
Only problem is the specific workouts he requires, though i think i could make Fierce 5 fit.
Also not sure about the sheer amount of supplements he recommends?
Edit: Strike the above, no way of running it without butchering Fierce 5 which I'm not willing to do at this point.
Might run it at later point. This time round I'll just stick with the usual high protein consistent calorie deficit losing 1-1.5lbs a weekLast edited by WolfRose7; 12-30-2016 at 07:53 AM.
5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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01-02-2017, 09:54 AM #136
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
Setting up some 6 Months goals,
Cuz 1. i'm bored of not being able to go to the gym, and 2. it's around about the time I graduate as well.
Deloaded lifts I'm going to start with Friday.
Bench - 62kg
Squat - 75kg
Press - 34-36kg
Front Squat - 65kg
Goals for July (calculated at half the weekly progression to account for cut's - a bit for deloads)
Bench - 100kg
Squat - 160kg
Press - 60kg (keeping my hopes low for this one)
Front Squat - 145kg
Deadlift - ??????
Curious to know what you guys think, bodyweight would probably be somewhere around 80kg region.
Excepting injury will be in the gym every session for the next 6 months at least.
Realistic? Ridiculous? somewhere in-between5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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01-02-2017, 06:59 PM #137
Happy new year mate.
Are those goals 1RM? If they are it may be doable if you do everything perfect and you don't cut for too long. If they are for reps it's probably not feasible imo. I think especially squat and front squat are going to be difficult. That said nothing wrong with setting ambitious goals.Training log: http://forum.bodybuilding.com/showthread.php?t=172508601
PR’s per January 2018
Hibar squat: 160kg
Paused bench: 115kg
Deadlift: 185kg
OHP: 77,5kg
FMH Crew, Euro Degenerate in SEA
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01-02-2017, 07:07 PM #138
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
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01-02-2017, 07:19 PM #139
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01-02-2017, 07:22 PM #140
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01-04-2017, 03:24 PM #141
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
Found some stats and measurements from the start of my second p90x round this time last year.
So for general amusement. Here's my stats last Jan(stats were probably pretty close to this in july) - Now.
Weight - 150lbs > 173lbs
Waist - 30 inch > 33 inch (oops)
Chest - 36 inch > 38 inch
Thighs - 16.5 inch > 22 inch (lol)
Arms - 11.5 inch > 13 inch
Nothing special, but good to have a record of improvement
Edit: Recalculated, more realistic goals.
Squat +10kg a Month
Bench + 4 kg a Month
OHP + 2kg a Month
would put me in July at;
-------- 3 x 5 ------1RM
Squat 135-140kg. 170kg
Bench 86-90kg. 105kg
F'Squat 125kg. 155kg
Press 50kg. 62kgLast edited by WolfRose7; 01-05-2017 at 03:57 AM.
5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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01-04-2017, 07:27 PM #142
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01-05-2017, 05:49 AM #143
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01-05-2017, 05:53 AM #144
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01-05-2017, 06:03 AM #145
Man great work on the legs! As for the recalc'd goals. They look very achievable.
I'll tell you what seems to be working for me with OHP, which I'm finding to be a sh!t of a lift for stalling. Static holds. So at the end of each set hold the bar overhead for 5-10 seconds, then on the very last rep... hold it until it feels like your shoulders are gonna explode I was really struggling to get past 50kg, did this working my way back up and today got the 50kg a lot easier than I thought I would.Training Log : https://forum.bodybuilding.com/showthread.php?t=175236371
PRs- (in KGs at meets): 170/120/200
FMH Crew - The Crazy Uncle
Nanakorobi yaoki
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01-05-2017, 12:05 PM #146
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
Party in here since I was last online
Thanks for the tip, will definitely try that for the next few months.
Thanks man, hopefully next year is even better (once the cut is out of the way)
There's a lot more too it, with cable machines, glute ham raise, dumbbells etc.
Rumour has it there is also a large cardio machine room..... Never investigated that though
haha thanks man, now just gotta get the rest up to par.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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01-05-2017, 12:10 PM #147
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
Party in here since I was last online
Thanks for the tip, will definitely try that for the next few months.
Thanks man, hopefully next year is even better (once the cut is out of the way)
There's a lot more too it, with cable machines, glute ham raise, dumbbells etc.
Rumour has it there is also a large cardio machine room..... Never investigated that though
haha thanks man, now just gotta get the rest up to par.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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01-05-2017, 01:02 PM #148
- Join Date: Mar 2016
- Location: Missouri, United States
- Age: 46
- Posts: 201
- Rep Power: 469
Following you as well! Let's do this!
Also, I see you did P90X Ab Ripper. I just upgraded to Beachbody's All Access and wanted to try some of the P90X workouts. Do you like Ab Ripper? Is it a good workout to use on off days?Solana Fitness - www.solanafit.com
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May 2015 - 21 Day Fix
September 2015 - 21 Day Fix Extreme
January 2016 - Hammer & Chisel
March 2016 - Body Beast
January 2017 - Fierce 5 / Core de Force
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01-05-2017, 01:06 PM #149
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52551
Welcome to the party
I prefer to use it on the end of workout days just so it has no effect on squats/front squats the next day.
Plyometrics was the best workout on the original but I'd only use that when you can't get to a gym.
P90x3 yoga is by far the video I get most use out of still.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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01-05-2017, 01:19 PM #150
- Join Date: Mar 2016
- Location: Missouri, United States
- Age: 46
- Posts: 201
- Rep Power: 469
Good to know, thanks. I'm currently doing Core de Force on my off days. Tomorrow should be interesting as I can barely move my arms/shoulders. LOL...
Solana Fitness - www.solanafit.com
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May 2015 - 21 Day Fix
September 2015 - 21 Day Fix Extreme
January 2016 - Hammer & Chisel
March 2016 - Body Beast
January 2017 - Fierce 5 / Core de Force
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