I have been lifting and tracking my nutrition seriously for about 2 months now, but i lifted for the past 3 years (not following a strict program, not using progressive overload, not counting calories/macros). For the past 3 years i've only gained approx. 11lbs of muscle. I decided to make this log so that i can track my strength and to find people who are in the same state as me. I'm currently following davisj3537's Fierce 5 routine.
Here's my current stats:
5'10"
151 lbs
11% body fat
Lifts as of 9/16/2019
WORKOUT A
Squat 3x5 - 80 lbs
Bench 3x5 - 85 lbs
Pendlay Rows 3x8 - 45 lbs
Face Pulls 3x10 - 20 lbs
Calf raises 2x15 - 75 lbs
Tricep pressdowns 2x10 - 35 lbs
WORKOUT B
Front Squat 3x5 - 50 lbs
Overhead Press 3x5 - 35 lbs
Romanian Deadlift 3x8 - 100 lbs
Lat Pulldowns 3x8 - 40 lbs
cable Crunch 2x15 - 35 lbs
Bicep curls 2x10 - 20 lbs
|
Thread: New Journey (FIERCE 5 LOG)
-
09-16-2019, 07:10 PM #1
New Journey (FIERCE 5 LOG)
-
09-18-2019, 06:29 PM #2
9/18/2019 workout
Front Squat 3x5 - 60 lbs (+10lbs from prev. workout)
Overhead Press 3x5 - 40 lbs (+5lbs from prev. workout)
Romanian Deadlift 3x8 - 110 lbs (+10lbs from prev. workout)
Lat Pulldowns 3x8 - 40 lbs (added 2 rep) x10
cable Crunch 2x15 - 35 lbs (added 2 rep) x17
Bicep curls 2x10 - 20 lbs (added 2 rep) x12Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
09-24-2019, 09:47 AM #3
-
09-24-2019, 09:48 AM #4
9/23/2019 workout
Front Squat 3x5 - 70 lbs (+10lbs from prev. workout)
Overhead Press 3x5 - 45 lbs (+5lbs from prev. workout)
Romanian Deadlift 3x8 - 120 lbs (+5lbs from prev. workout)
Lat Pulldowns 3x8 - 40 lbs (added 2 rep) x10
cable Crunch 2x15 - 35 lbs (added 2 rep) x17
Bicep curls 2x10 - 20 lbs (added 2 rep) x12Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
-
09-25-2019, 04:04 AM #5
9/25/2019 workout
Squat 3x5 - (will not do legs this week. knees hurt so bad)
Bench 3x5 - 90 lbs (+ 5lbs from prev. workout)
Pendlay Rows 3x8 - 50 lbs (+ 5lbs from prev. workout)
Face Pulls 3x10 - 20 lbs (+ 2reps from prev. workout) x12
Calf raises 2x15 - (will not do legs this week. knees hurt so bad)
Tricep pressdowns 2x10 - 35 lbs (+ 2reps from prev. workout) x12Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
09-28-2019, 07:15 PM #6
9/28/2019 workout
Front Squat 3x5 - 70 lbs (will not do legs this week. knees hurt so bad) will resume next week
Overhead Press 3x5 - 45 lbs (+1rep) x6
Romanian Deadlift 3x8 - 120 lbs (+1rep) x9
Lat Pulldowns 3x8 - 40 lbs (added 2 rep) x10
cable Crunch 2x15 - 35 lbs (added 2 rep) x17
Bicep curls 2x10 - 20 lbs (added 2 rep) x12Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
10-02-2019, 09:18 PM #7
9/30/2019 workout
Squat 3x5 - (skipped legs went to a cheap gym that has no squat rack lol)
Bench 3x5 - 90 lbs (+ 1 rep from prev. workout) x6
Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
Face Pulls 3x10 - 20 lbs (+ 2reps from prev. workout) x12
Calf raises 2x15 - (skipped)
Tricep pressdowns 2x10 - 35 lbs (+ 2reps from prev. workout) x12Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
10-04-2019, 06:58 PM #8
10/3/2019 workout
Front Squat 3x5 - skipped
Overhead Press 3x5 - 50 lbs (+5lbs from prev.)
Romanian Deadlift 3x8 - 130 lbs (+10lbs from prev.)
Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
cable Crunch 2x15 - 35 lbs (added 2 rep) x17
Bicep curls 2x10 - 20 lbs (added 2 rep) x12Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
-
10-05-2019, 06:35 PM #9
Squat 3x5 - 80 lbs (added +1 rep from prev. workout) x6
Bench 3x5 - 95 lbs (+ 5 lbs from prev. workout)
Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
Calf raises 2x15 - (skipped)
Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
10-05-2019, 09:52 PM #10
-
10-07-2019, 11:50 PM #11
Front Squat 3x5 - 70 lbs
Overhead Press 3x5 - 50 lbs (+1rep from prev.) x6
Romanian Deadlift 3x8 - 130 lbs (+1rep from prev.)x9
Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
cable Crunch 2x15 - 35 lbs (added 2 rep) x17
Bicep curls 2x10 - 20 lbs (added 2 rep) x12
*Tried my 1rep max for bench today successfully benched 115lbs for 1. New record for meCurrent lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
10-19-2019, 07:17 PM #12
October 10, 2019 workout
Squat 3x5 - 90 lbs (added +5 lbs from prev. workout)
Bench 3x5 - 100 (+ 5 lbs from prev. workout)
Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
Calf raises 2x15 - (skipped)
Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
-
10-19-2019, 07:18 PM #13
October 12, 2019 workout
Front Squat 3x5 - 70 lbs
Overhead Press 3x5 - 50 lbs (+1rep from prev.) x6
Romanian Deadlift 3x8 - skipped bc of back soreness
Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
cable Crunch 2x15 - 35 lbs (added 2 rep) x17
Bicep curls 2x10 - 20 lbs (added 2 rep) x12Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
10-19-2019, 07:20 PM #14
October 15 workout
Squat 3x5 - 90 lbs (added +5 lbs from prev. workout)
Bench 3x5 - 100 (+ 1 rep from prev. workout) x6
Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
Calf raises 2x15 - (skipped)
Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
10-19-2019, 07:21 PM #15
-
10-25-2019, 05:38 PM #16
October 22 Work out
Squat 3x5 - 90 lbs (added +1 rep in last sett)
Bench 3x5 - 105 lbs (+5 lbs from prev. workout) last set was 4 reps
Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
Calf raises 2x15 - (skipped)
Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
-
10-25-2019, 05:40 PM #17
October 25 workout
Overhead Press 3x5 - 50 lbs (+1 rep. still didn't progressed)
Romanian Deadlift 3x8 - 140 lbs (+10lbs from prev. workout)
Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
cable Crunch 2x15 - 35 lbs (added 2 rep) x17
Bicep curls 2x10 - 20 lbs (added 2 rep) x12
added some extra bicep workCurrent lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
10-27-2019, 01:32 AM #18
October 27 Work out
Squat 3x5 - 90 lbs (added +1 rep in last sett)
Bench 3x5 - 105 lbs (+1 rep from prev. workout) x6
Pendlay Rows 3x8 - 55 lbs (+ 5lbs rep from prev. workout)
Face Pulls 3x10 - 25 lbs (+ 5lbs from prev. workout)
Calf raises 2x15 - (skipped)
Tricep pressdowns 2x10 - 40 lbs (+ 5lbs from prev. workout)
did a drop set for bench press today
90 x 8 reps
80 x 10 reps
70 x 12 reps
20 x 14 repsCurrent lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
10-31-2019, 01:09 AM #19
October 29 workout
Overhead Press 3x5 - 55 lbs (+5 lbs from prev workout)
Romanian Deadlift 3x8 - 140 lbs (no progress)
Lat Pulldowns 3x8 - 40 lbs (no progress) x13
cable Crunch 2x15 - 35 lbs (no progress) x17
Bicep curls 2x10 - 20 lbs (added 2 rep) x12
added some extra bicep work againCurrent lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
10-31-2019, 01:10 AM #20
October 31 workout
Squat 3x5 - 90 lbs (no progress)
Bench 3x5 - 110 lbs (+5 lbs from prev. workout)
Pendlay Rows 3x8 - 55 lbs (no progress)
Face Pulls 3x10 - 25 lbs (no progress)
Calf raises 2x15 - (skipped)
Tricep pressdowns 2x10 - 40 lbs (no progress)
Hit my 1RM today at 1 x 130lbsCurrent lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
-
-
11-10-2019, 07:21 PM #21
-
11-10-2019, 07:21 PM #22
-
11-10-2019, 07:23 PM #23
-
11-10-2019, 07:24 PM #24
November 10 workout
Got sick the day before, did workout but reduced volume and weight
Squat 3x5 - skipped
Bench 3x5 - 70 lbs x 8 reps (no progress)
Pendlay Rows 3x8 - 20 lbs (no progress)
Face Pulls 3x10 - 25 lbs (no progress)
Calf raises 2x15 - (skipped)
Tricep pressdowns 2x10 - 40 lbs (no progress)Current lift:
Bench press - 130 lbs
Deadlift - 175 lbs
Squats - 103 lbs
Stats:
5'11"
145 lbs
18% BF
Bookmarks