TxMRF Fitness Journey

[TxMRF]

Greetings All,

Was 237 in January 2016 then I cut all the way down to 170, although, summer and living on my own for the first time cut into my nutrition. I've finally managed to fix everything (hopefully).

So, on April 1, 2017, I was 170lbs, when I began my first bulk. Rougly 15% body fat, but little muscle. So, was advised by many to bulk to gain muscle.
Was doing a personalized workout over the past couple months.


May 1, 2017 - BEGIN FIERCE 5 - INTERMEDIATE UPPER/LOWER PROGRAM.

I'll be posting in here at the end of every day my workout log, videos (going to try to video every exercise at least once a month for advice), and nutrition, hopefully so I can utilize the community to get better at this stuff.


Typical Nutrition Time/Meal for April/May:
Preworkout: 530am
Breakfast 745am
Lunch: 11am
Afternoon Snack: 230pm
Dinner: 6 pm
Bedtime Meal: 9pm
Sleep: 10pm-515

Thanks! All advice will be appreciated.

[TxMRF]

DAY 1
DATE: Monday, May 1, 2017
TIME OF WORKOUT: 845AM -945AM
WEIGHT: 174

Workout
Upper A:
Bench Press: 165 lbs
Incline Bench: 110 lbs
Lat Pull Down: 120 lbs
Bent Over Rows: 115 lbs
Bicep Curl (Barbell): 70 lbs
Reverse Flies (per Dumbbell): 10 lbs

Nutrition:
Goal: 2512 Cals, 205p, 252c, 76f
Actual: 2393.1 Cals, 197.7p, 237.6c, 69.9f

Supplement Use:
Six Star Pro Nutrition Whey: 1 Scoop of Vanilla Pre Workout
Six Star Pro Nutrition Whey: .5 Scoop of Triple Chocolate with afternoon shake

Notes:
Weighed in at 174 this morning. Was a a bit surprised considering I weighed in at 173 on Saturday. Decided to decrease Macros from 2700 to 2515. Still in caloric excess but not as aggressive. I also ordered some calipers and tape measure to get in on a weekly Body fat %.

Good Day, not very active all day, though, laid in bed most of the day due to the lack of class and work.

[TxMRF]

DAY 2
DATE: Tuesday, May 2, 2017
TIME OF WORKOUT: 6:35am - 7:45am
WEIGHT: 174.6

Workout
Lower A:
Squat: 195 lbs
Weighted Back: 35lbs
Leg Press: 478lbs
Leg Curl (Laying): 100 lbs
Ab Work: I did stuff.
Calf Raises: 150 lbs standing

Nutrition:
Goal: 2512 Cals, 205p, 252c, 76f
Actual: 2426.4 Cals, 203.7p, 243.0c, 71.5f

Supplement Use:
Six Star Pro Nutrition Whey: 25g of Vanilla Pre Workout
Six Star Pro Nutrition Whey: 16g of Vanilla Morning Snack
Six Star Pro Nutrition Whey: 26g of Triple Chocolate Afternoon Shake

Notes:

1. Good day overall, still doubting the program, but we'll see how it goes around week 4. Still surprised by the weird weight gain this morning and yesterday.
2. Moderately active most of the day due to class and work, so walked alot.
3. Need to spread fats out more, building them up at my bedtime meal and in afternoon shake with Smuckers Natural Peanut Butter.

[TxMRF]

DAY 3
DATE: Wednesday, May 3, 2017
TIME OF WORKOUT: Rest Day
WEIGHT: n/a

Workout
Rest Day

Nutrition:
Goal: 2512 Cals, 205p, 252c, 76f
Actual: 2460.5 Cals, 202.4p, 250.8c, 73.3f

Supplement Use:
Six Star Pro Nutrition Whey: 22g of Vanilla Morning Snack

Notes:

Bought a new scale. Will solely be using that scale to measure now.

[TxMRF]

DAY 3
DATE: Thursday, May 4, 2017
TIME OF WORKOUT: 6am-7am
WEIGHT: 172.4

Workout
Upper B
Overhead Press: 95 lbs
Flies: 35 lbs
Pull Ups: Body Weight - 0 lbs
Pendlay Rows: 115 lbs
Face Pull: 47.5 lbs
Triceps Pressdown: 52.5 lbs

Nutrition:
Goal: 2512 Cals, 205p, 252c, 76f
Actual: 2419.7 Cals, 201.2p, 250.8c, 63.7f

Supplement Use:
Six Star Pro Nutrition Whey: 20g of Vanilla Pre-Workout
Six Star Pro Nutrition Whey: 22g of Vanilla Breakfast
Six Star Pro Nutrition Whey: 20g of Vanilla Afternoon Shake

Notes:

New body scale. Bought a personal one as opposed to using the one in the gym. Possibly accounts for the weight change.
Much more active day because of work and movement around campus. Good day on food, too.

Also attached videos for review of the Overhead press and the pendlay rows.


Videos

Pendlay Rows = https://www.youtube.com/watch?v=Ir5l5T16vGs


OHP = https://www.youtube.com/watch?v=8HCOnG4Mh7M

[TxMRF]

DAY 3
DATE: Friday, May 5, 2017
TIME OF WORKOUT: 7:45am-8:30
WEIGHT: Weird Weight change, so not listing.

Workout
Lower B
Front Squat: 135 lbs
RDL: 135 lbs
Leg Ext: 145 lbs
Leg Curls (Laying): 100 lbs
Ab Work: Did Stuff
Calf Raises: 150lbs

Nutrition:
Goal: 2608 Cals, 210p, 262c, 80f
Actual:

Supplement Use:
Six Star Pro Nutrition Whey: 25g of Vanilla Pre-Workout
Six Star Pro Nutrition Whey: 20g of Vanilla Afternoon Shake

Notes:

New body scale, but the one at the gym showed a 3 pound difference over a day, and my home scale showed a 2lb difference. Probably a fluke morning.
The scale decreased significantly, so I upped the calories a bit. Especially since here in one to two I will begin an active job that will force me to increase to a 3000+ calories day to continue a bulk.

Also attached videos for review of front squat and RDL.


Videos

Front Squat = https://www.youtube.com/watch?v=HyeeitPXJAM

RDL = https://www.youtube.com/watch?v=pVS4NVrJmbk

[TxMRF]

DAY 6
DATE: Saturday, May 6, 2017
TIME OF WORKOUT: N/A
WEIGHT: N/a.

Workout
Rest Day

Nutrition:
Goal: 2688 Cals, 217p, 275c, 80f
Actual: 2637.3 Cals, 212.1p, 272.7c, 79.4f


Notes:

Highly off by 100ish calories. Ate out for lunch, had a birthday party at dinner. So tracking is estimation.

[TxMRF]

DAY 7
DATE: Sunday, May 7, 2017
TIME OF WORKOUT: N/A
WEIGHT: N/a.

Workout
Rest Day

Nutrition:
Goal: 2688 Cals, 217p, 275c, 80f
Actual: 2531.6 Cals, 195.6p, 268.3c, 76.8f


Notes:
Nothing off today! Ate at home all day.

Last week of school this week, pretty sedentary day. Sat at a table all day, writing a paper. Felt bloated all day. I do not like not working out for two days in a row. Could not eat anymore at bedtime. So down on calories for the day. Still in excess though just not where I want to be.

[TxMRF]

Comments


Workout

Workout is going great. I can feel it, hopefully I start seeing results in the future.'

Nutrition
Nutrition is varying widely. I need to begin to be more consistent in meal timing. That way I do not have to pack a ton of calories in at the end of the day.

Weight Gain
Weight varies depending on the scale. Muscle gain looks great, but I may be taking in too much fat too. I will attempt to buy a tape measure to analyze this and put it in the weekly recap.

I bought a new scale. So I am going to scrap all previous data with a scale (Been using the one in my university's gym). Since, I am moving schools now. Tomorrow I will weigh myself, as soon as I wake up without shoes and other excess clothing.

[TxMRF]

DAY 8
DATE: Monday, May 8, 2017
TIME OF WORKOUT: Upper A
WEIGHT: 169.6.

Workout
Upper A
Bench Press: 170 lbs
Incline Bench: 115 lbs
Lat Pull Down: 120 lbs
Bent Over Rows: 115 lbs
Bicep Curl (Barbell): 70 lbs
Reverse Flies (per Dumbbell): 10 lbs[/B]

Nutrition:
Goal:


Nutrition:
Goal: 2688 Cals, 217p, 275c, 80f
Actual:


Notes:
Good Day. Very active in the morning, not so much in the afternoon. Tried a new gym out and didn't like the feel to it, plus they lacked micro weights like 2.5s.

Did find a gym that i liked, though, and also began weighing on a new scale, hence the massive weight change. DIFFERENT SCALE.

[TxMRF]

DAY 9
DATE: Tuesday, May 9, 2017
TIME OF WORKOUT: Lower A
WEIGHT: n/a

Workout
Lower A
Squat: 195 lbs
Weighted Back Extensions: 35 lbs
Leg Press: 410 lbs
Leg Curls: SUB IN RDL
Ab Work: Decline Sit Ups
Calf Raises: 140 lbs


Nutrition:
Goal: 2688 Cals, 217p, 275c, 80f
Actual: 2651.9 Cals, 217p, 271.4c, 78.7f


Notes:

First day at new gym, no leg curl machine, so subbed in RDL.
Need to find knee flexion machine though.

[TxMRF]

DAY 10
DATE: Wednesday, May 10, 2017
TIME OF WORKOUT: Rest Day
WEIGHT: n/a

Workout
Rest Day

Nutrition:
Goal: 2688 Cals, 217p, 275c, 80f
Actual: 2664.7 Cals, 216.1p, 274.8c, 78.8f


Notes:
Good Day. Rest Day, little activity but ran some errands. Preparing for finals.

[LPD11]

Subbed. In on the U/L program too. Nice lifts so far man. It's a great feeling getting to increase the lifts. How do you like the program so far?

[TxMRF]

DAY 11
DATE: Thursday, May 11, 2017
TIME OF WORKOUT: Upper B
WEIGHT: 170.9

Workout
Upper B
Overhead Press: 95 lbs
Flies: 35 lbs
Pull Ups: Body Weight - 0 lbs
Pendlay Rows: 120 lbs
Face Pull: 47.5 lbs
Triceps Pressdown: 52.5 lbs


Nutrition:
Goal: 2688 Cals, 217p, 275c, 80f
Actual: 2649 Cals, 215.7p, 273.2c, 78.4f


Notes:

[TxMRF]

DAY 12
DATE: Friday, May 12, 2017
TIME OF WORKOUT: Late Morning
WEIGHT: 169.8.

Workout
Lower B
Front Squat: 135 lbs
RDL: 135 lbs
Leg Ext: 145 lbs
Leg Curls (Laying): 100 lbs
Ab Work: Did Stuff
Calf Raises: 150lbs (standing

Nutrition:
Goal: 2608 Cals, 210p, 262c, 80f
Actual: 2659.1 Cals, 216.4p, 267.8c, 79.7f


Notes:

Last day at my university gym. Pushed the leg curls slow and hard.

[TxMRF]

DAY 13
DATE: Saturday, May 13, 2017
TIME OF WORKOUT: N/A
WEIGHT: N/a.

Workout
Rest Day

Nutrition:
Goal: 2688 Cals, 217p, 275c, 80f
Actual: 2642.3 Cals, 214.2p, 270c, 78.4f


Notes:
Graduation from university day!!!!! Went out to eat for lunch, lunch could be off by 100-200 calories, but it was a healthy ish lunch. Not to much to worry about.

[TxMRF]

Subbed. In on the U/L program too. Nice lifts so far man. It's a great feeling getting to increase the lifts. How do you like the program so far?

Thanks! I will sub into yours too! Always helps to get feedback from others!

[LPD11]

What's your favorite day of the program? I've only been doing it for couple of weeks but I think mine is Upper A. Are you still cutting right now?

[TxMRF]

What's your favorite day of the program? I've only been doing it for couple of weeks but I think mine is Upper A. Are you still cutting right now?

I like fridays! Lower B. I've always loved working out hamstrings. I feel as if I get the most out of that day.

I am attempting to bulk. I started my summer job (I'm a college student) today, so I will probably have to readjust my macros based on that. Plus, I was going to up it anyways, I don't think I set it high enough.

[TxMRF]

DAY 14
DATE: Sunday, May 14, 2017
TIME OF WORKOUT: N/A
WEIGHT: N/a.

Workout
Rest Day

Nutrition:
Goal: 2688 Cals, 217p, 275c, 80f
Actual: 2632.6 Cals, 213.2p, 267.88c, 79.6f


Notes:


-----------------------------------------------
Week 1 Recap
Comments


Workout

Workout is going great. I can feel it. Having to readjust some stuff due to new gym.

Nutrition
Nutrition is a little off. Getting better at spreading it out though.

Weight Gain
Not progressing enough. Going up. New scale does reflect about minus 2 lbs from the older


----------------------------
DAY 15
DATE: Monday, May 15, 2017
TIME OF WORKOUT: 930am-1030am
WEIGHT: 168.4

Workout
Upper A
Bench Press: 175 lbs
Incline Bench: 120 lbs
Lat Pull Down: 120 lbs
Bent Over Rows: 120 lbs
Bicep Curl (Barbell): 75 lbs
Reverse Flies (per Dumbbell): 15 lbs


Nutrition:
Goal: 2688 Cals, 217p, 275c, 80f
Actual: 2704.2 Cals, 214.1p, 282.8c, 79f


Notes: Bit over on nutrition, started a new job today. My nutrition and weight gain isn't progressing as I want it to. Upping the caloric intake.

Lat pull down machine only changes by 10lbs. Will attempt to alter between base and +10 with half.
-----------------------------------------------


DAY 16
DATE: Tuesday, May 17, 2017
TIME OF WORKOUT: 845am-945am
WEIGHT: n/a

Workout
Lower A
Squat: 205 lbs
Weighted Back Extensions: 40 lbs
Leg Press: 420 lbs
Leg Curls: SUB IN RDL x 145x8
Ab Work: Decline Sit Ups with weight and mason twists
Calf Raises: 140 lbs


Nutrition:
Goal: 2854 Cals, 238p, 287c, 84f
Actual: 2856.7 Cals, 238p, 286.5c, 83.7f


Notes:
Up Caloric intake by about 150 cals. Muscle soreness, so I increased the protein by about 17g, carbs by 12g and fat by 4g.
WBE only went up by 5lb because of the weight amount. I consider it an upper body even though it is hamstring based. No Leg curl machine so I did RDL, looking for suitable alternative still.

[TxMRF]

DAY 17
DATE: Wednesday, May 17, 2017
TIME OF WORKOUT: Rest Day
WEIGHT: 169.1

Workout
Rest Day

Nutrition:
Goal: 2854 Cals, 238p, 287c, 84f
Actual: 2795.8 Cals, 237.9p, 283.8c, 79.4f


Notes:
Lazy day, did not leave the house. Nutritions pretty on point, within 50 cals, but not over. Back to the gym tomorrow morning!

[NewBular]

Good stuff man. I'm currently at about the second month of this program after running the novice version to get back into the flow of things after some extended time off, and I'm loving this program. I'm not as stringent on my calorie counting as you, but I've seen great improvements already. It's a great program, looking forward to seeing your progress. Keep up the good work.

[TxMRF]

Day 18
DATE: Thursday, May 18, 2017
TIME OF WORKOUT: 1215pm - 130pm
WEIGHT: n/a

Workout
Upper B
Overhead Press: 100 lbs, failure on set 3, rep 4
Flies: 40 lbs
Pull Ups: Body Weight - 0 lbs, completed 3x10s but only went half way down (to break the plane)
Pendlay Rows: 125 lbs
Face Pull: 60 lbs
Triceps Pressdown: 60 lbs


Nutrition:
Goal: 2894 Cals, 210p,320c, 86f
Actual: 2890.8 Cals, 211.1p, 16.8c, 89.7f


Notes:

1. First day for this gym on upper b. The cable is a bit weird. it just has 1,2,3,4,5,6 etc. I assume its 5lbs per number.
2. Will be looking for an alternative to face pulls.
3. failed OHP (barely)
4. Reworking calories, will begin to just set out minimums on protein and fat tomorrow and fill the rest in with carbs. BUT meet a 2900 cal excess since my tdee is around 2750

[TxMRF]

Good stuff man. I'm currently at about the second month of this program after running the novice version to get back into the flow of things after some extended time off, and I'm loving this program. I'm not as stringent on my calorie counting as you, but I've seen great improvements already. It's a great program, looking forward to seeing your progress. Keep up the good work.

I thought about starting the novice but I've worked out too long to do that, I've lost 70ish pounds in the past year and knew all the exercises fairly well. So I figured to start in the intermediate UL.
Thanks for the feedback! Are you keeping a log as well?

[LPD11]

Nice progression so far man. Was that your first time failing OHP? If so you got it next week, you can do it. Take a little more rest time in between sets and I think you'll be able to hammer out those last two reps.

[TxMRF]

DATE: Friday, May 19, 2017
TIME OF WORKOUT: 10am-11am
WEIGHT: 169.8

Workout
Lower B
Front Squat: 145 lbs
RDL: 145 lbs
Leg Ext: 150 lbs x2, 160x2 New Gym, new machine, felt low on weight
Leg Curls (Laying): 25 lbsx3, 40x 2First time with dumbell, will to 45lbs next time, new gym does not have the machine
Ab Work: Decline sit ups with 25lbs, and ab rollouts
Calf Raises: 140lbs New Machine, New Gym

Nutrition:
Goal: 2900 Cals, Minimums, 175p, 81f
Actual: 2890.7 Cals, 207.6p, 330.8c, 81.9f

Notes:

Good hard day at the gym. Ate out at Chilis today, but got the Mango-Chile Chicken with Broc**** and Rice. So, only like 520 cals.
Going to be a hard day tomorrow, I have a quinceanera to attend.
This week was more of a warm up week, since its my first full week at this new gym at home.

Also attached videos for review of RDL and Leg Ext.


Videos


Romanian Deadlift/ Stiff Leg Deadlift =


Leg Extensions =

[TxMRF]

Nice progression so far man. Was that your first time failing OHP? If so you got it next week, you can do it. Take a little more rest time in between sets and I think you'll be able to hammer out those last two reps.

It was! Felt good and bad at the same time. Figured next time I'd stretch before hand and take a bit longer of a break.

[TxMRF]

DAY 20
DATE: Saturday, May 20, 2017
TIME OF WORKOUT: N/A
WEIGHT: 169.8

Workout
Rest Day

Nutrition:
Goal: 2900 Cals, 175p, 81f
Actual: NO IDEA


Notes:
Bad day like I expected. Quince screwed everything up. I went WELL over the caloric take. Binge Day

---------------------------
DAY 21
DATE: Sunday, May 21, 2017
TIME OF WORKOUT: N/A
WEIGHT: Previous Binge Day, will not weigh til tuesday

Workout
Rest Day

Nutrition:
Goal: 2900 Cals, 175p, 81f
Actual: 2881.6 Cals, 209.5p, 330.5c, 81.8f


Notes:
No weight til tuesday due to water rentention, will be strict this week.

-----------------------------------------------
Week 3 Recap
Comments


Workout

Workout went great, improving well.

Nutrition
Saturday seriously screwed me up. Will attempt to be consistent in week four. Upped my caloric intake earlier in the week as well. Other than saturday, the week went well.

Weight Gain
Not sure on the weight yet, caloric intake was increased. Saturday's binge screwed the week up. Will begin weighing again on tuesday.

[TxMRF]

DAY 22
DATE: Monday, May 22, 2017
TIME OF WORKOUT: 1030am-12
WEIGHT: n/a

Workout
Upper A
Bench Press: 175 lbs
Incline Bench: 120 lbs Failed - Set 2x9, Set 3x8
Lat Pull Down: S1-120, S2-130,S3-130, S4-120
Bent Over Rows: 120 lbs
Bicep Curl (Barbell): 75 lbs Failed Set 2- began to swing but completed, set 3 failed at 8
Reverse Flies (per Dumbbell): 15 lbs


Nutrition:
Goal: 2900 Cals, 175p, 81f
Actual: 2890 Cals, 216.3p, 323.3c, 82.2f


Notes:
Two sets of failure today, incline bench and curls. Not a bad day though. I did complete the day with 20 min of low intensity cardio (brisk walking) in an attempt to lower the sodium and shed some excess water weight from over the weekend.

Lat pull down machine only changes by 10lbs. Will attempt to alter between base and +10 with half.


Video

Bent Over Row - I think I'm swaying too much, kind of like going in a forward backward motion with the entirety of the body.


-----------------------------------------------

[TxMRF]

DAY 23
DATE: Tuesday, May 23, 2017
TIME OF WORKOUT: 11am-12am
WEIGHT: 170.8

Workout
Lower A
Squat: 205 lbs
Weighted Back Extensions: 40 lbs
Leg Press: 420 lbs
Leg Curls: 40lbs dumbbell
Ab Work:
Calf Raises: 140 lbs


Nutrition:
Goal: 2900 Cals, 175p, 81f
Actual: 2896.6 Cals, 191p, 331.1c, 89.9f


Notes:

Videos

Squats set 2




Squat Set 3 (Final Set)




----------------------------

DAY 24
DATE: Wednesday, May 24, 2017
TIME OF WORKOUT: Rest Day
WEIGHT: 170.4

Workout
Rest Day

Nutrition:
Goal: 2900 Cals, 175p, 81f
Actual: 2897.3 Cals, 179.1p, 374.5c, 75.9f


Notes:
Ran into problems concerning my finances (fraud) went around all day fixing it. 2/3 of the calories came in after 6pm.