Fierce 5 Novice - A new Mann

[Squid24]

Fail on the 50KG bench. Not really sure what to do next for this. It has always been my point of failure, even many years ago. I'll up reps before I up weight to see if that helps

Everything else was good. Took until midway through my Bench until I felt the Pre workout. Might have to adjust when I take this to get it to kick in earlier

When you take your PRE are you waiting 15-30 min before you start your workout?

Adding reps should do the trick, cause sometimes that is harder than adding weight.

[mannymann]

When you take your PRE are you waiting 15-30 min before you start your workout?

Adding reps should do the trick, cause sometimes that is harder than adding weight.

I take it about 20 minutes before I arrive. It seems to take about 45 minutes to kick in

Hopefully the reps will do the job

[zfirefighter12]

I take it about 20 minutes before I arrive. It seems to take about 45 minutes to kick in

Hopefully the reps will do the job

I've found that almost everyone I used took at least 30 to really kick in so I take it 30 minutes before I start anything, including my warm up. Then I'm good to go

[mannymann]

I've found that almost everyone I used took at least 30 to really kick in so I take it 30 minutes before I start anything, including my warm up. Then I'm good to go

Cheers man, I'm going to have it beside my bed for the morning alarm tomorrow, this should allow it to have kicked in for me arriving at the gym

[mannymann]

Week 18 - Workout B

Deadlift - 1x10 50KG, 3x5 100KG
OHP - 1x10 20KG, 1x5 30KG, 3x5 37.5KG
Leg Curl - 3x8 50KG
Lat Pulldown - 3x10 55KG
Hammer Curl - 2x10 12KG
Plank - 1min 10s

Took my Pre, 40 minutes before getting to the gym. I felt excellent on my Deads and that carried over onto everything else

[daawhitty]

Week 18 - Workout B

Deadlift - 1x10 50KG, 3x5 100KG
OHP - 1x10 20KG, 1x5 30KG, 3x5 37.5KG
Leg Curl - 3x8 50KG
Lat Pulldown - 3x10 55KG
Hammer Curl - 2x10 12KG
Plank - 1min 10s

Took my Pre, 40 minutes before getting to the gym. I felt excellent on my Deads and that carried over onto everything else

Onwards and upwards.!

[zfirefighter12]

Week 18 - Workout B

Deadlift - 1x10 50KG, 3x5 100KG
OHP - 1x10 20KG, 1x5 30KG, 3x5 37.5KG
Leg Curl - 3x8 50KG
Lat Pulldown - 3x10 55KG
Hammer Curl - 2x10 12KG
Plank - 1min 10s

Took my Pre, 40 minutes before getting to the gym. I felt excellent on my Deads and that carried over onto everything else

Glad that worked out for you

[Squid24]

Week 18 - Workout B

Deadlift - 1x10 50KG, 3x5 100KG
OHP - 1x10 20KG, 1x5 30KG, 3x5 37.5KG
Leg Curl - 3x8 50KG
Lat Pulldown - 3x10 55KG
Hammer Curl - 2x10 12KG
Plank - 1min 10s

Took my Pre, 40 minutes before getting to the gym. I felt excellent on my Deads and that carried over onto everything else

NICE...it's a learning curve

[mannymann]

Cheers guys

[mannymann]

Some real life BS (work related) has forced me into changing my days about. Had to relocate 40 PC's and accessories at a customers site on Friday so I am still feeling the aftermath of that. Also noticed I didn't note Friday's

So anyway...

Week 18 - Workout A

Hack Squat - 1x10 47.5KG, 3x5 82.5KG
Bench Press - 1x15 20KG, 1x5 40KG, 1x8 45KG, 2x5 45KG
Cable Seated Row - 3x8 50KG
Cable facepull - 3x10 45KG
Skullcrushers - 2x10 25KG
Calf Raises - 2x15 130KG

Week 19 - Workout B

Deadlift - 1x10 20KG, 1x8 60KG, 3x5 105KG
Incline Bench - 3x5 40KG
Leg Curl - 3x8 52.5KG
Lat Pulldown - 2x10 57.5KG, 1x8 57.5KG
Hammer Curls - 2x10 12KG Dumbs
Plank - 1min 20s

Went to Incline bench as the station for OHP was being used, as were the relevant dumbs

Still not sure on the Pre. I'm taking it about 45 mins before getting to the gym but I am not sure it is giving me more benefit than an energy drink

[Squid24]

Moved all that by yourself? Nice....

[mannymann]

Moved all that by yourself? Nice....

Yip, totally underestimated the time it would take

[Squid24]

Yip, totally underestimated the time it would take

lol...always happens like that

[mannymann]

Week 19 - Workout A

Hack Squat - 1x8 47.5KG, 3x5 87.5kg
Bench Press - 1x10 20kg, 3x5 45KG
Seated Row - 3x8 52.5KG
Cable Facepull - 3x10 47.5KG
Skull Crushers - 2x10 26KG
Calf Raises - 2x15 135KG

My body is feeling really tired at the moment. On bench press today my wrist (which I broke a year ago) was really painful. If I wasn't only 3 weeks out from having just had a deload, I would deload again

[mannymann]

Although not recommended, I went back to back days. Was the only way I could manage to get 3 days in

Week 19 - Workout B

Deadlift - 1x8 60KG, 1x5 80KG, 3x5 105KG
Incline Bench - 3x5 40KG
Kettlebell Swings** - 3x10 20KG
Lat Pulldown - 1x10 52.5KG, 2x10 57.5KG
Bicep - 2x10 12KG DB
Plank - 1min

I've been getting a bit of hip pain from leg curl, that with general tiredness, I googled a quick alternative and came up with Kettlebell swings. Not a great fan but done enough today to keep me going. Also made a bit of a mess with Lat Pulldown, thought my app said 52.5KG. After the first 10, I thought it was quite easy. Turns out I can't read

Happiest I have been at the end of a week if I am honest

[mannymann]

Week 20 - Workout A

Hack Squat - 1x10 47.5KG, 3x5 92.5KG
Bench Press - 1x12 20kG, 3x8 45KG
Seated Cable Row - 3x8 55KG
Cable Facepulls - 3x10 50KG
Skull Crushers - 1x10 27.5KG, 1x8 24KG
Calves - Missed

Felt a bit more energetic this morning, even though I had 2/3 ill kids over the weekend. My triceps at the moment seem to be my point of failure. Its what seems to be giving out on my Bench and struggling on the skull crushers

[UsmanCheem]

Nice going, Impressed by the progress
I started the same program 2 weeks ago.

Curious to see your diet and weight numbers

[mannymann]

Nice going, Impressed by the progress
I started the same program 2 weeks ago.

Curious to see your diet and weight numbers

Cheers.

I currently weight 77KG/170Lbs/12st 2lbs. My diet has been a bit all over the place. When I started back on the program, I was on around 2000 calories a day. after about 4 weeks I went to 2250 and then after another 4 weeks went to 2500. I lost about 3lbs in the first 5 weeks and have been sitting on the same weight since. Although my weight was the same I did feel like I was adding a bit of fat so I have went to 2500 calories on lifting days (and a Saturday) and 2000 the other 3 days.

Good luck

[Squid24]

Week 20 - Workout A

Hack Squat - 1x10 47.5KG, 3x5 92.5KG
Bench Press - 1x12 20kG, 3x8 45KG
Seated Cable Row - 3x8 55KG
Cable Facepulls - 3x10 50KG
Skull Crushers - 1x10 27.5KG, 1x8 24KG
Calves - Missed

Felt a bit more energetic this morning, even though I had 2/3 ill kids over the weekend. My triceps at the moment seem to be my point of failure. Its what seems to be giving out on my Bench and struggling on the skull crushers

Try doing your calves right after each set of Hack Squats. Bar is still in your hands, just go to town with them

[ItsTiME35]

even though I had 2/3 ill kids over the weekend.

this kinda thing can kill motivation when you have sick kids... good man for getting it done

[mannymann]

Try doing your calves right after each set of Hack Squats. Bar is still in your hands, just go to town with them

Never thought about that. Will give that a go on Friday

[Squid24]

Never thought about that. Will give that a go on Friday

Most of the time, calves are the easiest to hit, just superset them in....

[mannymann]

Most of the time, calves are the easiest to hit, just superset them in....

Cheers

[daawhitty]

Most of the time, calves are the easiest to hit, just superset them in....

Yeah they tend to recover pretty quick even when you've exhausted the life out of them.

[Squid24]

Yeah they tend to recover pretty quick even when you've exhausted the life out of them.

So very true

[mannymann]

Week 20 - Workout B

Deadlift - 1x10 20KG, 1x8 60KG, 1x5 90KG, 2x4 110KG FAIL
Incline Bench - 3x5 42.5KG
Kettle Swings - 3x10 20KG
Lat Pull Down - 2x10 60KG, 1x6 60KG FAIL
Biceps - Missed
Plank - Missed

My home/work life is really busy at the moment. At home the kids have been ill, we've had a bathroom refitted and getting rooms redecorated. At work I have been working every day in November and weekdays have been a minimum of 10 hour days. I'm actually feeling that the gym is the only thing keeping me sane at the moment. I was gutted missing my Deadlift today and having to be into work early meant I had to miss biceps and plank.

I'm hoping to get back into normality in the next week or so

[Squid24]

Ha, ya need to wake up sooner

[mannymann]

Ha, ya need to wake up sooner

You put us all to shame with your 4am workout

[Squid24]

You put us all to shame with your 4am workout

lol....there are others, I am not the only one

[mannymann]

lol....there are others, I am not the only one

I am not an early bird at all, so I am pretty happy that my 6am start has become the norm