1000th Fierce 5 Journal :D

[daawhitty]

Random photo I found of my gym, moving on to any other will be hard after graduating xD

It looks amazing I bet it's a great atmosphere too..

[WolfRose7]

It looks amazing I bet it's a great atmosphere too..

That's very dependent on the time of day, afternoon can be busy and some aholes who like to superset dumbbells while using a rack or cable machine etc.
Mornings and late 9-10:30 evening before closing is great, that's when it's mostly the regular powerlifters and weightlifters.

The one downside of the place... the music...

[wowter]

Damn that gym looks amazing. So jelly

[WolfRose7]

AM mini-circuit

Pistol Squats
3 x 10 Each Leg

^^These were way harder than I thought sets of 10 would be...

Pull ups Weekly Goal = 40 in 5 sets, 40 in 4 sets in two weeks.

pull ups x 10, RPE 8
chins x 8, RPE 8
Hammer x 8, RPE 9
Close grip x 4 RPE 10
chins x 4 RPE 10

[Squid24]

Random photo I found of my gym, moving on to any other will be hard after graduating xD

Holy Fuk, does it always look that organized?

I would love to go there, but not be the clean up guy...lol

[WolfRose7]

Holy Fuk, does it always look that organized?

I would love to go there, but not be the clean up guy...lol

We have guys who go round picking up plates, moving benches back etc. (Most of us do it ourselves, it's only the odd non-regular who leaves them on the bar or floor.)
They are partly their to make sure no one does anything too stupid as well, since the gym is open to 17year olds + ,
requires no initial guidance or instruction at all to walk in and start throwing weights about.

[daawhitty]

AM mini-circuit

Pistol Squats
3 x 10 Each Leg

^^These were way harder than I thought sets of 10 would be...

Pull ups Weekly Goal = 40 in 5 sets, 40 in 4 sets in two weeks.

pull ups x 10, RPE 8
chins x 8, RPE 8
Hammer x 8, RPE 9
Close grip x 4 RPE 10
chins x 4 RPE 10

Looks a good circuit matey. Btw any tips on doing pistol squats I would like to do a few but not sure how to go about it

[WolfRose7]

Looks a good circuit matey. Btw any tips on doing pistol squats I would like to do a few but not sure how to go about it

I like to keep hands out in front about pull up width apart and think of sitting back light a low bar squat, then pause at the bottom , steady a lil.with one hand occasionally if need and just try and explode up.

[WolfRose7]

^^Life goals? lol

[Squid24]

Merry CHRISTMAS!!!!

[WolfRose7]

Merry CHRISTMAS!!!!

Merry Christmas too you as well

[WolfRose7]

After a few days of extreme laziness I decided to punish myself with sprints and bodyweight circuits.

AM
5 x Hill Sprints, approximately 50m

PM
Pull ups x 8, Chin x 8, Neutral x 8, Close x 6, Chin x 6
Pistol Squats 10, 10, 9 Each leg.
Diamond push ups 1 x 10 (felt pain in upper pec. played safe and left chest for another day)

Ab Ripper x
for those curious who haven't done it:
All 25 reps
In outs
Bicycles Forward
Bicycles Backward
Crunchy frog ( basically no handed in outs)
Cross leg sit-up
Leg Scissors (static holds)
Hip raises (knees out)
Hip raises (legs straight up)
roll up - V up
Oblique V ups
Leg Climbs

Kayak Twists 50 reps

[daawhitty]

I like to keep hands out in front about pull up width apart and think of sitting back light a low bar squat, then pause at the bottom , steady a lil.with one hand occasionally if need and just try and explode up.

Thanks.. I'll see how they go..

[WolfRose7]

Thanks.. I'll see how they go..

Have fun, they are surprisingly brutal.

Pistols, sprints, and Pull ups

AM
4 x 30-40m Sprints

The upside of visiting home is the access to state-of-the-art running equipment (picture tomorrow).

PM
Pull ups - 8,8,6,5,5
Pistol Squats - 3 x 10
RKC Plank 2 x 3 x 15seconds

[WolfRose7]

Anyone who reads this ever done Lyle Mcdonalds UD2.0.
Considering doing it as a quick fat loss/ while preserving strength or even gaining for 8 weeks.

runs like this -
Day 1/2 low carb/low calorie(half of maintenance) full body depletion workout
Day 3/4 low carb/low cal cardio
Day 5 Begin Carb Load high intensity full body workout
Day 6 Carb Load off
Day 7 85% of maint cals power workout
Day 8 85% off

Only problem is the specific workouts he requires, though i think i could make Fierce 5 fit.
Also not sure about the sheer amount of supplements he recommends?

Edit: Strike the above, no way of running it without butchering Fierce 5 which I'm not willing to do at this point.
Might run it at later point. This time round I'll just stick with the usual high protein consistent calorie deficit losing 1-1.5lbs a week

[WolfRose7]

Setting up some 6 Months goals,
Cuz 1. i'm bored of not being able to go to the gym, and 2. it's around about the time I graduate as well.

Deloaded lifts I'm going to start with Friday.

Bench - 62kg
Squat - 75kg
Press - 34-36kg
Front Squat - 65kg

Goals for July (calculated at half the weekly progression to account for cut's - a bit for deloads)

Bench - 100kg
Squat - 160kg
Press - 60kg (keeping my hopes low for this one)
Front Squat - 145kg
Deadlift - ??????


Curious to know what you guys think, bodyweight would probably be somewhere around 80kg region.
Excepting injury will be in the gym every session for the next 6 months at least.

Realistic? Ridiculous? somewhere in-between

[wowter]

Setting up some 6 Months goals,
Cuz 1. i'm bored of not being able to go to the gym, and 2. it's around about the time I graduate as well.

Deloaded lifts I'm going to start with Friday.

Bench - 62kg
Squat - 75kg
Press - 34-36kg
Front Squat - 65kg

Goals for July (calculated at half the weekly progression to account for cut's - a bit for deloads)

Bench - 100kg
Squat - 160kg
Press - 60kg (keeping my hopes low for this one)
Front Squat - 145kg
Deadlift - ??????


Curious to know what you guys think, bodyweight would probably be somewhere around 80kg region.
Excepting injury will be in the gym every session for the next 6 months at least.

Realistic? Ridiculous? somewhere in-between

Happy new year mate.

Are those goals 1RM? If they are it may be doable if you do everything perfect and you don't cut for too long. If they are for reps it's probably not feasible imo. I think especially squat and front squat are going to be difficult. That said nothing wrong with setting ambitious goals.

[WolfRose7]

Happy new year mate.

Are those goals 1RM? If they are it may be doable if you do everything perfect and you don't cut for too long. If they are for reps it's probably not feasible imo. I think especially squat and front squat are going to be difficult. That said nothing wrong with setting ambitious goals.

Happy new year to you as well man.


Funny you ask that as I set them intended as 5reps, looked back at them and realized 1rm might be more realistic.
Going to aim for 5rm anyway, might as well. I'm actually far more confident hitting the squat numbers than the presses

[wowter]

Happy new year to you as well man.


Funny you ask that as I set them intended as 5reps, looked back at them and realized 1rm might be more realistic.
Going to aim for 5rm anyway, might as well. I'm actually far more confident hitting the squat numbers than the presses

Cheers
Alright goodluck man! Interested to see where you are at in 6 months. Damn a 145kg front squat would be nuts

How much are you going to cut?

[WolfRose7]

Cheers
Alright goodluck man! Interested to see where you are at in 6 months. Damn a 145kg front squat would be nuts

How much are you going to cut?

Thanks
8-10 weeks 1-1.5 lbs a week is the target.
After 10 weeks I'm going to bulk for a good while regardless of what I lose.

[WolfRose7]

Found some stats and measurements from the start of my second p90x round this time last year.

So for general amusement. Here's my stats last Jan(stats were probably pretty close to this in july) - Now.

Weight - 150lbs > 173lbs
Waist - 30 inch > 33 inch (oops)
Chest - 36 inch > 38 inch
Thighs - 16.5 inch > 22 inch (lol)
Arms - 11.5 inch > 13 inch

Nothing special, but good to have a record of improvement

Edit: Recalculated, more realistic goals.
Squat +10kg a Month
Bench + 4 kg a Month
OHP + 2kg a Month

would put me in July at;
-------- 3 x 5 ------1RM
Squat 135-140kg. 170kg
Bench 86-90kg. 105kg
F'Squat 125kg. 155kg
Press 50kg. 62kg

[wowter]

Quads blew the hell up Nice.

[JohnMariettePT]

Random photo I found of my gym, moving on to any other will be hard after graduating xD

You know i use to like you... now i hate you haha. That is beautiful any more pictures of it?

[Squid24]

Great update on the measurements

[TnTNZ]

Man great work on the legs! As for the recalc'd goals. They look very achievable.

I'll tell you what seems to be working for me with OHP, which I'm finding to be a sh!t of a lift for stalling. Static holds. So at the end of each set hold the bar overhead for 5-10 seconds, then on the very last rep... hold it until it feels like your shoulders are gonna explode I was really struggling to get past 50kg, did this working my way back up and today got the 50kg a lot easier than I thought I would.

[WolfRose7]

Party in here since I was last online

Man great work on the legs! As for the recalc'd goals. They look very achievable.

I'll tell you what seems to be working for me with OHP, which I'm finding to be a sh!t of a lift for stalling. Static holds. So at the end of each set hold the bar overhead for 5-10 seconds, then on the very last rep... hold it until it feels like your shoulders are gonna explode I was really struggling to get past 50kg, did this working my way back up and today got the 50kg a lot easier than I thought I would.

Thanks for the tip, will definitely try that for the next few months.

Great update on the measurements

Thanks man, hopefully next year is even better (once the cut is out of the way)

You know i use to like you... now i hate you haha. That is beautiful any more pictures of it?

There's a lot more too it, with cable machines, glute ham raise, dumbbells etc.
Rumour has it there is also a large cardio machine room..... Never investigated that though

Quads blew the hell up Nice.

haha thanks man, now just gotta get the rest up to par.

[WolfRose7]

Party in here since I was last online

Man great work on the legs! As for the recalc'd goals. They look very achievable.

I'll tell you what seems to be working for me with OHP, which I'm finding to be a sh!t of a lift for stalling. Static holds. So at the end of each set hold the bar overhead for 5-10 seconds, then on the very last rep... hold it until it feels like your shoulders are gonna explode I was really struggling to get past 50kg, did this working my way back up and today got the 50kg a lot easier than I thought I would.

Thanks for the tip, will definitely try that for the next few months.

Great update on the measurements

Thanks man, hopefully next year is even better (once the cut is out of the way)

You know i use to like you... now i hate you haha. That is beautiful any more pictures of it?

There's a lot more too it, with cable machines, glute ham raise, dumbbells etc.
Rumour has it there is also a large cardio machine room..... Never investigated that though

Quads blew the hell up Nice.

haha thanks man, now just gotta get the rest up to par.

[SolanaFitness]

Following you as well! Let's do this!

Also, I see you did P90X Ab Ripper. I just upgraded to Beachbody's All Access and wanted to try some of the P90X workouts. Do you like Ab Ripper? Is it a good workout to use on off days?

[WolfRose7]

Welcome to the party
I prefer to use it on the end of workout days just so it has no effect on squats/front squats the next day.
Plyometrics was the best workout on the original but I'd only use that when you can't get to a gym.
P90x3 yoga is by far the video I get most use out of still.

[SolanaFitness]

Good to know, thanks. I'm currently doing Core de Force on my off days. Tomorrow should be interesting as I can barely move my arms/shoulders. LOL...