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    Registered User DeepDishPlate's Avatar
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    DeepDishPlate's Workout Journal

    Hello everyone, I posted a thread earlier then got sick for a while so decided to re-post. Starting a journal here for accountability and to track progress.

    Background: Been lifting for about 2 years, started off with 5 or 6 cycles of AllPro then fell off the wagon and haven't really followed a specific program or lifted consistently since. Played a lot of sports growing up and through college but have been out of shape for a decade-plus and my cardio/diet/sleep discipline have been pretty weak. Work a typical desk job but am fairly active outside of the office (playing and coaching sports, hiking, walking, etc.). I lift at home (alone) in my garage with a squat rack/cage, barbell, 2" DB and resistance bands.

    Current Stats: 40 years old, weight 203 lbs, 29% BF (Dexa). Recent 5 rep working sets: Squat 225, Bench 170, Pendlay Row 155, RDL 205, DL 275, OHP 105, Pullups 5@BW.

    Goals: Initially to cut down to 12-13% BF and to actually follow through and take an LP program as far as I can (having not done that before), realizing that I may stall early due to cutting. After that goals are primarily aesthetic and general health.

    Program/Plan: Starting out with the Fierce 5 novice program as written except to swap bicep/tricep accessory days and to cut the progression by ~1/2 since I'll be cutting. Will also start well below current 5 rep set weights as recommended. For cardio I'm targeting 3x/week including a combination of HIIT, jogging and tennis.
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    Registered User DeepDishPlate's Avatar
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    Day 1, workout A. Weight 203.

    Squat 3x5 @ 185
    Bench 3x5 @ 140
    Pendlay Row 3x8 @ 120
    Face Pull (standing, resistance band looped around rack) 3x10 @ 50
    BB Curl 3x10 @ 55
    Calf Raise (standing holding a hex/trap bar) 3x15 @ 140

    Pretty easy/smooth due to deload, although squats were harder than they should have been due to minimal preparation or warm up since I was short on time.

    One question for anyone reading - I have to sub pullups/chinups for lat pulldowns in workout B due to equipment (not a fan of resistance band lat pulldown). I can do sets across 3x5 and maybe get 6 or 7 on first set with some drop off after. Workout calls for 3x8 - any thoughts for this program on whether I should just do 3xAMRAP until I get to 3x8; or should I do as many sets as needed to get to 24 reps?

    Edit: Cardio - snuck in a 1.7 mi. jog this afternoon/evening.
    Last edited by DeepDishPlate; Yesterday at 09:57 PM.
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