Third times a charm (Fierce 5 log)...

[pezking7p]

That's definitely a line. Right?

DOMS just turned on for me too. Feels good man.

[-Lucifer]

Went to the optometrist today, maybe 20 years my senior. He said "Hey I can see you work out, what do you think of..." and asked a few questions. Felt good, "I can see" you work out.
Or he wants my digits.

Lol. I think he was just making conversation. Last time I saw a doctor, he asked me if I was married or single. At first I thought he was hitting on me, but I reckon that's how they're trained to connect with people.

[Cheap5.0]

Posting yesterdays session:

9/14/2016

Front squat: 3x5 @ 145
OH Press: 3*5 @ 75
Romanian DL: 3x8 @ 125
Chin up: 3*8 @ BW
Crunch / Curl: 2*15 /

Skipped the curls, had a migraine that made my head feel like it would explode the whole time. Did the main stuff, but the curls were the worst as far as the migraine went so I skipped them.

[Cheap5.0]

That's definitely a line. Right?

DOMS just turned on for me too. Feels good man.

Abandoned the cut after 4 weeks of holding steady at 190 on 1800-2000 cals. Moving up to about 2500 cals, all extra cals are protein...already feel the difference in my workouts.

[-Lucifer]

Skipped the curls, had a migraine that made my head feel like it would explode the whole time. Did the main stuff, but the curls were the worst as far as the migraine went so I skipped them.

You don't even need to curl, Cheap. I haven't done a single curl for a long time and my arms still look the same. I'd rather focus on heavy compound movements to maximize muscle mass.

[Cheap5.0]

You don't even need to curl, Cheap. I haven't done a single curl for a long time and my arms still look the same. I'd rather focus on heavy compound movements to maximize muscle mass.

I am giving them a try, I also never curled but feel my biceps are small (comparatively). They take 3 minutes at the end of a session, so unless I start running out of time the will stay.

[pezking7p]

Looks good. Whenever I lift with a headache I don't seem to notice it except between sets. OHP looks pretty light compared to bench, are you just looking out for your back?

I am giving them a try, I also never curled but feel my biceps are small (comparatively). They take 3 minutes at the end of a session, so unless I start running out of time the will stay.

I noticed a pretty quick improvement in my arms when I added in 3x5 curls on a linear progression. I got up to about 95x5 and they were starting to look like I lifted. Just keep at it.

How was vacation?

[Cheap5.0]

Looks good. Whenever I lift with a headache I don't seem to notice it except between sets. OHP looks pretty light compared to bench, are you just looking out for your back?



I noticed a pretty quick improvement in my arms when I added in 3x5 curls on a linear progression. I got up to about 95x5 and they were starting to look like I lifted. Just keep at it.

How was vacation?

Vacation = got **** done but still have a few things to do (like update driver license since I moved 8 months ago...).

I started from the lightest I could go without being pointless on all lifts. I have been benching on and off for a few months, so it started higher than most. Squatting I started from an empty bar and I did the same with the RDLs, OHP and row. I will get there when it happens, I just want to make sure I go slow enough I can spot problems with mechanics and/or not run into an old injury with too much weight.

I have a "clicky" left shoulder and elbow, not sure what it is but its not causing problems at this point in time.

Todays sesh, I think its the best I have had since I started F5. The only major change was the added calories, sleep is still about 6 hours a night and hydration stays about the same since all I drink is water.

9/19/2016

Squat: 3*5 @ 155
Bench: 3*5 @ 165
Pendlay Row: 3*8 @ 70
Reverse Flys: 3*10 @ 20
Calf Raise / French press: 2*15 / 2*10 @ 40

Left calf is still fubared but its not hindering me as much. I still feel it if I try and run (messes with my stride) and I can't do full on raises with that leg (they are assisted now). Still grinding on it with the lax ball and stretching it however I can but its much slower to progress when compared to by back issue.

[Squid24]

Playing catch up...looks good. Just gotta get that Squat up

[Cheap5.0]

Give me 2 months, I'll be in the mid 200's

[-Lucifer]

Give me 2 months, I'll be in the mid 200's

Slow and steady, Cheap. You'll get there. You won't believe how hard it was to cross the 135 lb barrier after almost two years of sitting on my ass.

[pezking7p]

Keep working on that calf.

[Squid24]

Give me 2 months, I'll be in the mid 200's

Nice

[Cheap5.0]

Posting yesterdays session

9/21/2016

Front squat: 3x5 @ 155
OH Press: 3*5 @ 80
Romanian DL: 3x8 @ 130
Chin up: 3*8 @ BW
Crunch / Curl: 2*15 / 2*10 @ 35 (DBs)

[pezking7p]

"yesterday's session" could be a good band name. They would play indie 80's pop music.

Fronts and chins look good. Everything else looks like it's from A girls journal

[Cheap5.0]

9/23/2016

Squat: 3*5 @ 155
Bench: 3*5 @ 170
Pendlay Row: 3*8 @ 75
Reverse Flys: 3*10 @ 25
Calf Raise / French press: 2*15 / 2*10 @ 40

Squats improved from Monday, so the cal's are put to good use. Bench is moving along, all accessories are +5 lbs and feeling good.

Calf appears to be stalled, not getting worse but not getting better either. Still grinding it and stretching daily.

[Cheap5.0]

"yesterday's session" could be a good band name. They would play indie 80's pop music.

Fronts and chins look good. Everything else looks like it's from A girls journal

This guy ^^^

Thanks Matt, I was looking for some pink DB's awhile back...

[-Lucifer]

Nice workouts, Cheap. Which one do you like better - the Back or Front Squat?

Thanks Matt, I was looking for some pink DB's awhile back...

Pez's name is not Matt. Lol. That's in his sig.

[Cheap5.0]

Nice workouts, Cheap. Which one do you like better - the Back or Front Squat?



Pez's name is not Matt. Lol. That's in his sig.

Oh good question. I feel I am good at fronts, more so than most people since that was all I did for a year when my back problem first popped up but they lack the PC involvement...so back squats.

To late, he will always be Matt to me.

[pezking7p]

Dang, dat bench. Looks awesome mang.

Re: The Lump in Your Calf. Any idea what kind of condition it is? Do you RICE it? I find that putting rice on my injuries never seems to help but people swear by it. /shrug

[Cheap5.0]

RE: calf-lump; no idea. Its always tight, does not want to "stretch out" and is painful when I roll it with anything. Slight improvement; I am able to complete 15 assisted calf raises with that leg where as when I started I could muster 2-3 unassisted and another 2-3 assisted.

I spent 2 minutes reading up on RICE method, but it appears to only be valid during the first 24-72 hours? Or can it be effective weeks/months after an injury?
https://www.verywell.com/top-sprain-...tments-2549862

[Cheap5.0]

I DID NOT WANT TO LIFT this morning. Super tired, sore and had a head ache. You know what I did?

LIFTED. THE. WEIGHTS.


"You can't rely on motivation..."

9/26/2016

Front squat: 3x5 @ 165
OH Press: 3*5 @ 85
Romanian DL: 3x8 @ 135
Chin up: 3*8 @ BW
Crunch / Curl: 2*15 / 2*10 @ 35 (DBs)

+10 on fronts, +5 on OH, +5 on RDLs, struggled a bit more than usual with the chins. If I had to guess, my weight is going up.

[-Lucifer]

I DID NOT WANT TO LIFT this morning. Super tired, sore and had a head ache. You know what I did?
LIFTED. THE. WEIGHTS.

Well done, Cheap brah. That's inspirational. Always feels great when you lift on such crappy days.

[Squid24]

I DID NOT WANT TO LIFT this morning. Super tired, sore and had a head ache. You know what I did?

LIFTED. THE. WEIGHTS.

"You can't rely on motivation..."

LOL...been there.....

[pezking7p]

Continuing despite a lack of motivation is called determination!

Love to see the weights go up. In not time at all you're going to feel strong and awesome, just like the olden days! We're getting the band back together!

I'm starting to worry about your lump. I think you need to man up and spend the $25 co-pay to see your doctor. Here's a list, it doesn't look like sunshine and rainbows but you gotta get it looked at. http://www.rightdiagnosis.com/sym/calf_lump.htm

[Cheap5.0]

Thanks guys! So glad I worked out now. The hardest part is getting up. After that, its auto pilot through the warm ups and first few sets.

@PezMatt; its not a lump so much as a spot that is harder than the rest of the area, much like a muscle knot. You said lump and I didn't bother to say otherwise because I didn't consider how it sounds like I might have a tumor lol. It is getting better, just very slowly compared to other muscle issue I have had.

[Cheap5.0]

Thinking of dropping french press in favor of dips. The Frenchy's are rough on my left elbow and I don't feel like I execute them well since I don't feel much exertion from them. And because DIPS ARE THE ****.

[-Lucifer]

Thinking of dropping french press in favor of dips. The Frenchy's are rough on my left elbow and I don't feel like I execute them well since I don't feel much exertion from them. And because DIPS ARE THE ****.

Have you tried using a decline bench while doing the French Press? That helps get rid of the pain.

[Cheap5.0]

Have you tried using a decline bench while doing the French Press? That helps get rid of the pain.

Its not a pain as much as its loud audible clicking that I can feel. While it does not hurt, it seems like if I continue to do it it will become a problem...? I think lol But at any rate, I would need to buy another bench to do them, no adjustable bench here

[Cheap5.0]

Time go GO!



9/28/2016

Squat: 3*5 @ 175
Bench: 3*5 @ 175
Pendlay Row: 3*8 @ 80
Reverse Flys: 3*10 @ 25
Calf Raise / French press: 2*15 / 2*10 @ 40

Fun story. I was rocking the squats, just flying through the sets...when I realized I had loaded 165 on the bar. Added another 10 and started over, so 2 sets @ 165 and 3 sets @ 175 today. Bench was still good, should have plenty of steam to go up in the coming weeks.