FIERCE 5 - Things do not happen. Things are made to happen!!

[ItsTiME35]

WEEK 4 - DAY 1
Date - 13/08/15
Body Weight - 181 Pounds
Time - 06.30 - 07.30
Mood - Couldn't wait - great workout.

WORKOUT B

Deadlift
5 x 40kg
5 x 50kg

5 x 55kg
5 x 55kg
5 x 55kg

Inc Bench (Dumbbell)
5 x 10kg

6 x 15kg
6 x 15kg
6 x 15kg

Lat Pulldowns
10 x 30kg

10 x 40kg
10 x 40kg
10 x 40kg

Prone Leg Curls
8 x 35kg

8 x 40kg
8 x 40kg
8 x 40kg

Bicep Curls
10 x 12.5kg
10 x 12.5kg

Abs
2 x 20 crunches

Summary
Decided to mix things up a little to inc traditional deadlifts into the workout. As such I subbed front squat and RDL for Deadlift and leg curls (as per Davis suggestion on the FF program). I also did some squats to warm up to get my mojo back after my dropped rep last week. Only did single sets at empty bar, 30kg and 40kg - felt rock solid and the reason for my dropped rep was squatting too low (3-4inches below par). At this depth my knees cave so I have adjusted to about an inch below parallel and my squat felt more solid straight away.

Everything else was spot on and the weight whilst getting heavier felt manageable

[ItsTiME35]

WEEK 4 - DAY 2
Date - 15/08/15
Body Weight - 181 Pounds
Time - 08.00 - 09.00
Mood - Solid work out.

WORKOUT A

Back Squat
8 x empty bar
5 x 40kg
5 x 45kg

5 x 50kg
5 x 50kg
5 x 50kg

Bench Press (Dumbbell)
5 x 10kg

6 x 15kg
6 x 15kg
6 x 15kg

Pendlay Rows
8 x 40kg

8 x 42.5kg
8 x 42.5kg
8 x 42.5kg

Reverse Flyes
10 x 4kg
10 x 4kg
10 x 4kg

Skull Crushers

10 x 8kg
10 x 8kg

Calf Raises
20 x 60kg
20 x 60kg

Summary
Really solid workout. Squat felt heavy today and had a little wobbly leg on last set but I still think its form rather than the weight being too much. Bench as spot on and cant wait to go up to 17.5kg next week. Pendlay rows are feeling heavy but manageable, felt my last rep was really hard! Had to use 4kg on the flys due to equipment but threw in some extra reps. My left arm is still a lot weaker than my right on the crushers - damn left tricep LOL

[ItsTiME35]

WEEK 4 - DAY 3
Date - 17/08/15
Body Weight -
Time - 06.30 - 07.30
Mood -

WORKOUT B

Deadlift
5 x 40kg
5 x 50kg

5 x 55kg
5 x 55kg
5 x 55kg

Inc Bench (Dumbbell)
5 x 10kg

6 x 15kg
6 x 15kg
6 x 15kg

Lat Pulldowns
10 x 30kg

10 x 40kg
10 x 40kg
10 x 40kg

Prone Leg Curls
8 x 35kg
8 x 40kg

8 x 45kg
8 x 45kg
8 x 45kg

Bicep Curls
10 x 12.5kg
10 x 12.5kg

Abs
2 x 20 crunches

Summary
Really solid workout, weight felt good across the board. Dead lift was awesome and legs are feeling a lot stronger already. Lat pull down gave me killed lactic acid at the end but thats good I think !!!

[ItsTiME35]

WEEK 5 - DAY 1
Date - 20/08/15
Body Weight - 179 Pounds
Time - 06.30 - 07.30
Mood - Awful work out… equipment busy, shaking like a leaf… NO MORE PRE JYM

WORKOUT A

Back Squat
8 x empty bar
5 x 40kg
5 x 50kg

5 x 50kg
5 x 50kg
5 x 50kg

Bench Press (Dumbbell)
5 x 12.5kg
5 x 15kg

5 x 17.5kg
5 x 17.5kg
5 x 17.5kg

Pendlay Rows
8 x 40kg

8 x 45kg
8 x 45kg
8 x 45kg

Reverse Flyes
8 x 8kg
8 x 8kg
8 x 8kg

Skull Crushers

No Bench Free

Calf Raises
15 x 70kg
15 x 70kg

Summary
Awful workout, didn't eat before the workout (my fault) and was actually shaking when I approached the squat rack. I had wobbly let during the squats and whilst I managed the weight I pulled my back. I continued with the other exercises, rows felt good but a little sore cause of my back. The place was packed for the first time ever first thing in morning and I couldnt get a bench for the crushers.

Generally I left feeling put off and disgruntled.

[ItsTiME35]

WEEK 5 - DAY 2
Date - 23/08/15
Body Weight - 179 Pounds
Time - 08.00 - 09.00
Mood - Great work out and back on Track

WORKOUT B

Deadlift
5 x 40kg
5 x 50kg

5 x 60kg
5 x 60kg
5 x 60kg

Inc Bench (Dumbbell)
5 x 12.5kg
5 x 15kg

5 x 17.5kg
5 x 17.5kg
5 x 17.5kg

Lat Pulldowns
8 x 35kg

8 x 45kg
8 x 45kg
8 x 45kg

Prone Leg Curls
8 x 35kg
8 x 40kg

10 x 45kg
10 x 45kg
10 x 45kg

Bicep Curls
10 x 12.5kg
10 x 12.5kg

Abs
2 x 20 crunches

Summary

Back on track after the awful workout last Thursday. I did some light squats as a warm up just to get my confidence back and they felt great. Dead lift was more than manageable despite the new 60kg weight. Im working hard on keeping that straight back and keeping my shoulder back, open chest. Incline bench was great but felt heavy on my left arm - manageable though.

Last set of lat pull felt really heavy but i finished my set. Curls were a log easier this session so I guess im getting stronger in the bicep. Abs were fine too.

Overall a great session and felt a lot stronger

[ThighoftheTiger]

Mood - Awful work out… equipment busy, shaking like a leaf… NO MORE PRE JYM

Generally I left feeling put off and disgruntled.

Tough day! Don't beat yourself up too much, that shaking stuff happens to me all the time. Not from Pre-stuff, but just old age. Try it at a reduced dose on an empty stomach some time, see if that doesn't help.

Seriously, good that you got back in there and hit it hard again.

If you can do it without interrupting your workout, try to get a vid or two on the deadz and squat. Share it on here. Take the feedback with a grain of salt, but listen to those you think you can trust. Helps to have a few extra eyes on form now and then.

Good lifting!

[MDDiv]

Hey man, subbing in and shall follow with interest.

Weight seems to be dropping nicely. I'm running g all pros so different programme but may venture to fierce 5 in the future.

Good luck with your goals.

[ItsTiME35]

Hey man, subbing in and shall follow with interest.

Weight seems to be dropping nicely. I'm running g all pros so different programme but may venture to fierce 5 in the future.

Good luck with your goals.

Thanks Yeah the weight is coming off and just keep to kill the last 10-15 pounds to get that % down.

Its a fun program and well worth trying

[ItsTiME35]

Tough day! Don't beat yourself up too much, that shaking stuff happens to me all the time. Not from Pre-stuff, but just old age. Try it at a reduced dose on an empty stomach some time, see if that doesn't help.

Seriously, good that you got back in there and hit it hard again.

If you can do it without interrupting your workout, try to get a vid or two on the deadz and squat. Share it on here. Take the feedback with a grain of salt, but listen to those you think you can trust. Helps to have a few extra eyes on form now and then.

Good lifting!

Thanks man, yeah I tried today but the phone fell over whilst recording LOL... my ego is suitably in a box that I will take all advice from experienced people... knowledge is power... will try and get some vids next workout!

... i felt a lot better today and it was good to get "back on the horse" and back into the flow. I allowed the extra day to let me body heal and it worked a treat.

I appreciate the advice as always man










































Edit: Coming along nicely man. Keep up the good work-davisj3537

[ItsTiME35]

WEEK 5 - DAY 3
Date - 25/08/15
Body Weight - 179 Pounds
Time - 06.30 - 07.30
Mood - Great workout, squat felt solid. Slight back ache when I woke up made a touch worse by session but nothing that wont heal in a few days.

WORKOUT A

Back Squat
8 x empty bar
5 x 40kg

5 x 45kg
5 x 45kg
5 x 45kg

Bench Press (Dumbbell)
5 x 15kg

5 x 17.5kg
5 x 17.5kg
5 x 17.5kg

Pendlay Rows
8 x 40kg

8 x 45kg
8 x 45kg
8 x 45kg

Reverse Flyes
8 x 8kg
8 x 8kg
8 x 8kg

Skull Crushers

10 x 10kg
10 x 10kg

Calf Raises
15 x 70kg
15 x 70kg

Summary
Lowered the squat to 45kg to work on form and it felt amazing - made a point of pausing for 3-4 seconds at the bottom just to gain confidence and feel what my body was doing!! Going to push it to 50kg and upwards later in the week. The bench felt great and the pen rows whilst heavy felt fine. Overall a great workout!!

My back was aching when I woke up and despite stretching it was still sore, did the workout anyway but left with some lower back pain despite maintaining good form. Will get some vids up soon just to be sure

[MDDiv]

Good job bud. Look forward to the vids!

[ItsTiME35]

Good job bud. Look forward to the vids!

thanks mate

[daawhitty]

Subbed. Great progress on the weight loss.
I'm also cutting down from 210 March to 177 19% bf cutting to 165 12%. I'm also enjoying this routine.
I think having available subs helps when there are equipment issues and it helps someone's to vary things up. The progression is spot on for me, after taking two weeks off end July early August I'm now building up to PR's on the big three in the next 2 weeks. Right now I feel solid and feel I can get em.

[ItsTiME35]

Subbed. Great progress on the weight loss.
I'm also cutting down from 210 March to 177 19% bf cutting to 165 12%. I'm also enjoying this routine.
I think having available subs helps when there are equipment issues and it helps someone's to vary things up. The progression is spot on for me, after taking two weeks off end July early August I'm now building up to PR's on the big three in the next 2 weeks. Right now I feel solid and feel I can get em.

thanks bro,

and Spot on, I'm not struggling on any really apart from the squat but I have that dialed in now. Im the same as you and aiming to get to 12% then do a very slow bulk. Loving squats and dead lifts the most...

[ItsTiME35]

WEEK 6 - DAY 1
Date - 28/08/15
Body Weight - 179 Pounds
Time - 06.30 - 07.30
Mood - Great ****in workout

WORKOUT B

Deadlift
5 x 40kg
5 x 50kg

5 x 65kg
5 x 65kg
5 x 65kg

Inc Bench (Dumbbell)
5 x 12.5kg
5 x 15kg

6 x 17.5kg
6 x 17.5kg
6 x 17.5kg

Lat Pulldowns
10 x 35kg

10 x 45kg
10 x 45kg
10 x 45kg

Prone Leg Curls
8 x 35kg
8 x 40kg

8 x 45kg
8 x 45kg
8 x 45kg

Bicep Curls
12 x 12.5kg
12 x 12.5kg

Abs
2 x 25 crunches

Summary

Woke up this morning and back felt back to normal. Time to up the weight for week 6!! Dead lift for the first time felt properly heavy but more than manageable. the 17.5kg dumbbells on the bench are heavy but felt ok, left arm feels strong as the right!!

How do you guys find the lat pull down? I'm finding it really tough on the final set but was ok. My curls are really coming on and 12.5kg bells felt comfortable, looking forward to moving up to 15kg.

Im now at the stage when the 2-3 minute rest between main sets are vital for recovery... BRING IT ON

[MDDiv]

Everything moving in the right direction.

Lat pull I'm not a huge fan of personally, prefer pull ups. Only.time I get on with themnis under hand shoulder wide grip pull to chest. Anything wider wreaks havoc on my shoulders

[ItsTiME35]

Everything moving in the right direction.

Lat pull I'm not a huge fan of personally, prefer pull ups. Only.time I get on with themnis under hand shoulder wide grip pull to chest. Anything wider wreaks havoc on my shoulders

Thanks man, yes all on track!! I should really start doing pull ups to be honest

[daawhitty]

Thanks man, yes all on track!! I should really start doing pull ups to be honest

I enjoy the lat pull but know it's only a stop gap until I can rep a decent number of pull ups. Right now I can do 1 strict pull up and a half rep, holds are great it's the start which his my sticking point. The guys at the gym say keep on at the pull down until you are 80% of body weight then move over. I'm going to buy a band in the coming weeks to do some assists after I start to failZ

[Squid24]

Came on to see how your A went today...but then I remembered reading about your back pain....oops, my bad

[ItsTiME35]

Came on to see how your A went today...but then I remembered reading about your back pain....oops, my bad

hey squid mate, I actually did my A on Sunday but aint had time to update this. Just updating now did my back on the dead lift on B... read on haha

[ItsTiME35]

WEEK 6 - DAY 2
Date - 30/08/15
Body Weight - 179 Pounds
Time - 08.00 - 09.00
Mood - Great sunday workout but need to get my squat lower - not quite par

WORKOUT A

Back Squat
8 x empty bar
5 x 40kg
5 x 45kg

5 x 50kg
5 x 50kg
5 x 50kg

Bench Press (Dumbbell)
5 x 12.5kg
5 x 15kg

6 x 17.5kg
6 x 17.5kg
6 x 17.5kg

Pendlay Rows
8 x 40kg

8 x 47.5kg
8 x 47.5kg
8 x 47.5kg

Reverse Flyes
10 x 6kg
10 x 6kg
10 x 6kg

Skull Crushers

10 x 10kg
10 x 10kg

Calf Raises
20 x 80kg
20 x 80kg

Summary
Great Sunday workout overall but noted im not hitting as low as I would like on the squats, just above parallel so need to work on depth. Pen rows felt great but starting to get heavy. The rest was spot on

[ItsTiME35]

WEEK 6 - DAY 3
Date - 01/09/15
Body Weight - 178 Pounds
Time - 06.30 - 07.30
Mood - Great workout for the most part but pulled my ****in back AGAIN

WORKOUT B

Deadlift
5 x 50kg
5 x 60kg

5 x 65kg
5 x 65kg
5 x 65kg

Inc Bench (Dumbbell)
5 x 12.5kg
5 x 15kg

6 x 17.5kg
6 x 17.5kg
6 x 17.5kg

Lat Pulldowns
10 x 35kg

10 x 45kg
10 x 45kg
10 x 45kg

Prone Leg Curls
8 x 35kg
8 x 40kg

8 x 45kg
8 x 45kg
8 x 45kg

Bicep Curls
12 x 12.5kg
12 x 12.5kg

Abs
2 x 20 crunches

Summary
Pulled my god damn back again. Was on my dead lift last set and I lost focus. I felt as I lifted up my left side moved first and then my lower left hand side of my back pulled. The pain was not severe but exactly the same as a week or so earlier. I finished my workout in some discomfort but as with last week it hurts more this evening!! It runs down to my left leg and groin!!

Within 2-3 days it eases and after 4-5 its gone. However Im not sure if I should allow myself a week to properly let it heal... thoughts??

I'm starting to get a bit fed up with it but guess I just need to really focus on every rep!!

[ThighoftheTiger]

Within 2-3 days it eases and after 4-5 its gone. However Im not sure if I should allow myself a week to properly let it heal... thoughts??

I'm starting to get a bit fed up with it but guess I just need to really focus on every rep!!

Hope you get some ice on it over the next few days. And taking a week or more to heal is smart. So is REALLY focusing on each rep, but you know that.

[ItsTiME35]

Hope you get some ice on it over the next few days. And taking a week or more to heal is smart. So is REALLY focusing on each rep, but you know that.

I think its the smart move to take a bit of time - I did the back on Tuesday so hold off a week or so. Just dont want it to be a reoccuring thing and if a few days longer helps then whats that in the grand scheme of things.

As for focus its so IMPORTANT - I tend to do reps 1-3 really well focused and then 4 and 5 im on autopilot and rush them without thought! I need to set myself up and treat every rep like a 1 rep max - that way I will set up right, do my breathing, proper form and position and mental focus.

Thanks for the advice as always man

[ThighoftheTiger]

I need to set myself up and treat every rep like a 1 rep max - that way I will set up right, do my breathing, proper form and position and mental focus.

This is exactly the right way to do it. I'm training my son, and regularly I'm telling him to walk through the steps on each rep. And TBT, I do it in my head on my own lifts. Can't go wrong that way!

[ItsTiME35]

This is exactly the right way to do it. I'm training my son, and regularly I'm telling him to walk through the steps on each rep. And TBT, I do it in my head on my own lifts. Can't go wrong that way!

Thanks man, you are 100% right and its how im going to approach training from now on. I think I have looked at it initially as "if I turn up and go through the motions that will be enough". I need to really focus what im doing and give it the respect it deserves. Practice proper form, position, breathing and mental focus....

Thanks again sir

[MDDiv]

Hey pal, sorry I haven't posted in a while, work been beating me up a bit.

How's the back feeling? Hope it's nothing to serious and all mended up quick.

Last session looks good apart from that!

And agree, every rep is important. Especially on the big three.

[ItsTiME35]

Hey pal, sorry I haven't posted in a while, work been beating me up a bit.

How's the back feeling? Hope it's nothing to serious and all mended up quick.

Last session looks good apart from that!

And agree, every rep is important. Especially on the big three.

Hey man, yeah session was good overall but the pull always sits on your mind!!

Back is ok, feels much stronger today and almost no pain. Gym tomorrow morning with some light squats and my A day

[ItsTiME35]

Thought I would share my latest progress pics. Started March 10th at 222 pounds and never lifted. Now at 178 Pounds and lifting 3 times a day on F5

Not sure if thats just final fat pockets or the very very start of some ab shape... who knows.

Anyone care to hazard a guess as to BF%??

Thanks

[ItsTiME35]

WEEK 7 - DAY 1
Date - 05/09/15
Body Weight - 178 Pounds
Time - 08.00 - 09.00
Mood - Awesome workout and my back felt great

WORKOUT A

Back Squat
8 x empty bar
5 x 40kg
5 x 45kg

5 x 50kg
5 x 50kg
5 x 50kg

Bench Press (Dumbbell)
5 x 15kg
5 x 17.5kg

5 x 20kg
5 x 20kg
5 x 20kg

Row machine
8 x 55kg

8 x 60kg
8 x 60kg
8 x 60kg

Reverse Flyes
8 x 6kg
8 x 6kg
8 x 6kg

Skull Crushers

10 x 10kg
10 x 10kg

Calf Raises
15 x 80kg
15 x 80kg

Summary

Was nervous today to get back into it after my back pull on Tuesday. Got in the squat rack and started light, some warm up sets 40kg, then 45kg and then up to my working sets of 50kg. Didnt want to push beyond that until my back is properly healed (although it felt fine!! ). I spent the time to work on form, proper focus and took my time. Hit nice depth and weight felt good

The increase to 20kg dumbbells felt really heavy on the bench but I managed it with good form. I decided to move onto the long row machine instead of the pendlays today to ease any potential stress on my back. Went for 60kg and it felt good

Went for 6kg on the flyes to focus on proper form (like davis suggests). skull crushers on my left arm always feel weaker than my right but I could do them ok and the calf raises are what they are