Workout Program
Fierce 5
Stats:
Age: 27
Height: 6ft
Weight: 212lbs / 94kg
Week 1 Day 1 Upper A
Bench Press
1 x 12 -0kg
1 x 10 -20kg
3 x 5 - 50kg
Incline Bench Press
3 x 8 - 30kg
Lat Pulldown (Widegrip) (Really concentrated on getting a good squeeze at the bottom, felt really good afterwards)
3 x 8 39kg
Bent Over Row
1 x 10 - 20kg(Bar)
3 x 8 - 40kg (felt like this could have been heavier, but since I've never done this move before I wanted to make sure form was correct)
DB Curls SS Reverse Flyes
3 x 10 - 6KG / 3 x 10 - 6KG (again felt like I could have gone heavier with the curls, but wanted to make sure I could manage the superset in this first week)
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Thread: Workout Journal
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10-23-2017, 11:18 PM #1
Workout Journal
Last edited by ChrisWhite90; 10-24-2017 at 01:10 PM.
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10-24-2017, 01:10 PM #2
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10-27-2017, 01:52 PM #3
Week 1 Day 3 (Upper B)
OHP
1 x 12 -20kg
2 x 5 - 40kg
1 x 5 - 35kg (Pretty tough exercise, only managed 4 reps on my last set, will see how I get on next week with this weight)
Flyes
3 x 10 - 8kg
Pull ups (Had to use the pull up assist machine for these)
3 x 8 - 36kg
Pendlay Rows
1 x 10 - 20kg
3 x 8 - 40kg
Face Pull s/s Tricep Press
3 x 12 - 18kg / 3 x 10 - 32kg
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10-28-2017, 09:13 AM #4
Week 1 Day 4 (Lower B)
Deadlift
1 x 10 -40kg
1 x 10 - 50kg
3 x 5 - 70kg
Lunges
3 x 8 - 16kg
Leg Extensions
3 x 10 - 32kg
Leg curls
3 x 10 - 47.2kg
Plank
3 x 40 seconds
Decline sit up
3 x 15 - Bodyweight
Calf raises
3 x 12 - 60kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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10-30-2017, 03:07 PM #5
Week 2 Day 5 Upper A
Bench Press
1 x 12 -0kg
3 x 6 - 50kg (not too sure about form this week on the bench press, didn't feel like I was hitting my chest as much, I managed to put the weight in the air without floundering too much though. Next week will be interesting)
Incline Bench Press
3 x 9 - 30kg (Getting 9 reps from this was tough I could feel my arms and chest getting tired at about 6/7 reps, still managed to push for 9)
Lat Pulldown (Widegrip)
3 x 9 39kg
Bent Over Row
1 x 10 - 20kg(Bar)
3 x 9- 40kg (felt like this could have been heavier, but since I've never done this move before I wanted to make sure form was correct)
DB Curls SS Reverse Flyes
3 x 11 - 6KG / 3 x 11 - 6KG (Curls felt fine at this weight, will most likely go up to 8kg next week for them, but flyes I think I won't manage the weight increase as I finding that I throwing the weight up rather than lifting it with my upper back)Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-01-2017, 03:50 AM #6
Week 1 Day 2 (Lower A)
Squat
1 x 12 -20kg
1 x 10 -40kg
3 x 6 - 65kg (Squats felt really good, form felt great and managed to get the weight up without breaking form at all)
Weighted back extensions
3 x 9 - 15kg
Less Press
3 x 11 - 93kg
Lying leg curls
3 x 11 - 41kg
Abs
Cable crunches
3 x 16 - 37kg (Not too sure I like doing these, I just don't feel like im getting a good contraction)
Calf raises
3 x 13 - 60kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-03-2017, 09:56 AM #7
Week 2 Day 7 (Upper B)
OHP
1 x 12 -20kg
1 x 6 - 40kg
1 x 5 - 40kg
1 x 6 - 30kg (Really struggled to get the reps this week on this, I think next week I will keep the weight at 30kg and start from there fresh)
Flyes
3 x 11 - 8kg (Got a really good squeeze from the chest on this)
Pull ups
3 x 9 - 36kg (Next week when I drop reps back down I will decrease the weight by the same amount that I would increase for upper body movements)
Pendlay Rows
1 x 10 - 20kg
3 x 9 - 40kg (Still not comfortable with this movement, I may have to sub this for a machine front pull instead, I think it's mainly a case of not having plates heavy enough to raise the bar off the ground)
Face Pull s/s Tricep Press
3 x 13 - 18kg / 3 x 11 - 32kg
Overall this is one of the favourite days, cause when i'm finished I get such a huge pump all over my upper body.
The fiance likes it too, cause she said I looked "Huge" when I got home, which is always an ego booster.Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-03-2017, 07:35 PM #8
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11-06-2017, 12:28 AM #9
Week 2 Day 8 (Lower B)
Deadlift
1 x 10 -40kg
3 x 6 - 70kg
Lunges
3 x 9 - 16kg
Leg Extensions
3 x 11 - 32kg
Leg curls
3 x 11 - 47.2kg
Crunches
3 x 16 - Bodyweight
Plank
3 x 30 seconds
Calf raises
3 x 13 - 60kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-06-2017, 01:54 PM #10
Week 3 Day 9 Upper A
Bench Press
1 x 12 - 0kg
1 x 10 - 30kg
3 x 5 - 52.5kg
Incline Bench Press
3 x 8 - 32.5kg
Lat Pulldown (Widegrip)
3 x 8 - 41.3kg
Bent Over Row
3 x 8 - 42.5kg
DB Curls SS Reverse Flyes
3 x 10 - 8KG / 3 x 10 - 4KG (Dropped the weight on the Flyes as I couldn't hit reps for two week in a row, 4KG feels much better. I can get all of the reps just about, but I can control and pause the weight slightly at the top of the movement, instead of throwing it up with momentum)Last edited by ChrisWhite90; 11-06-2017 at 02:24 PM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-07-2017, 01:45 PM #11
Week 3 Day 10 (Lower A)
Squat
1 x 12 -20kg
1 x 10 -50kg
3 x 5 - 70kg (Squats felt really good, form felt great and managed to get the weight up without breaking form at all)
Weighted back extensions
3 x 8 - 15kg (kept same weight, didn't want to overdo it)
Less Press
3 x 10 - 100kg (Had to increase to 100kg as it wouldn't allow for me to increase by 5kg)
Lying leg curls
3 x 10 - 47kg (Again could only increase a certain amount so increased by 6kg)
Abs
Cable crunches
3 x 15 - 45kg
Calf raises
3 x 12 - 65kg (This was hard today, but managed it)
Really pleased with squats today, felt super easy and and easily could have gone for more reps or weight, but i'm going to stick to the programLast edited by ChrisWhite90; 11-07-2017 at 02:39 PM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-11-2017, 09:27 AM #12
Week 3 Day 11 (Upper B)
OHP
3 x 5 - 30kg
Flyes
3 x 0- 10kg
Pull ups
3 x 8 - 34kg
Pendlay Rows (Replaced this with a machine front pull movement
3 x 8 - 40kg
Face Pull s/s Tricep Press
3 x 12 - 20jkg / 3 x 10 - 35kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-11-2017, 09:30 AM #13
Week 3 Day 12 (Lower B)
Deadlift
1 x 10 -40kg
1 x 6 - 60kg
3 x 5 - 75kg
Lunges
3 x 8 - 20kg (This was super tough, jumping from 16 ro 20, but I managed it)
Leg Extensions
3 x 10 - 39kg
Leg curls
3 x 10 - 52kg
Crunches
3 x 15 - Bodyweight
Plank
3 x 30 seconds
Calf raises
3 x 12 - 65kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-13-2017, 01:46 PM #14
Week 4 Day 13 (Upper A)
Bench Press
1 x 10 - 30kg
3 x 6 - 52.5kg
Incline Bench Press
3 x 9 - 32.5kg
Lat Pulldown (Widegrip)
3 x 9 - 41.3kg
Bent Over Row
3 x 9 - 42.5kg
DB Curls SS Reverse Flyes
3 x 11 - 8KG / 3 x 11 - 4KGBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-16-2017, 12:45 PM #15
bWeek 4 Day 14 (Lower A)
Squat
1 x 12 -20kg
1 x 10 -50kg
3 x 6 - 70kg
Weighted back extensions
3 x 8 - 15kg (kept same weight, didn't want to overdo it)
Less Press
3 x 11 - 100kg
Lying leg curls
3 x 11 - 47kg
Abs
Cable crunches
3 x 15 - 45kg
Calf raises
3 x 13 - 65kg
Week 4 Day 15 (Upper B)
OHP
3 x 6 - 30kg
Flyes
3 x 11- 10kg
Pull ups
2 x 9 - 34kg
1 x 7 - 34kg (couldn't quite manage the last two reps, so this is classed as a fail for this week, hopefully I can manage next week, otherwise i'll reset)
Front Row
3 x 9 - 40kg
Face Pull s/s Tricep Press
3 x 13 - 20jkg / 3 x 11 - 34.2kgLast edited by ChrisWhite90; 11-18-2017 at 12:00 PM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-19-2017, 07:11 AM #16
Week 4 Day 14 (Lower B)
Deadlift
1 x 10 -40kg
1 x 6 - 60kg
3 x 6 - 75kg
Lunges
3 x 9 - 20kg
Leg Extensions
3 x 11 - 39kg
Leg curls
3 x 11 - 52kg
Crunches
3 x 16 - Bodyweight
Plank
3 x 35 seconds
Calf raises
3 x 13 - 65kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-21-2017, 02:58 AM #17
Week 5 Day 15 (Upper A)
Bench Press
1 x 10 - 30kg
3 x 5 - 55kg
Incline Bench Press
3 x 8 - 35kg
Lat Pulldown (Widegrip)
3 x 8 - 44.5kg
Bent Over Row
3 x 8 - 45kg
DB Curls SS Reverse Flyes
3 x 10 - 10KG / 3 x 10 - 4KGBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-23-2017, 05:30 AM #18
Week 5 Day 16 (Lower A)
Squat
1 x 12 -20kg
1 x 10 -50kg
3 x 5 - 75kg
Weighted back extensions
3 x 8 - 20kg
Less Press
3 x 10 - 107kg (couldn’t jump to 105, so had to jump to 107)
Lying leg curls
3 x 10 - 52kg
Abs
Cable crunches
3 x 15 - 50kg
Calf raises
3 x 12 - 70kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-25-2017, 02:07 AM #19
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11-25-2017, 09:30 AM #20
Week 5 Day 18 (Lower B)
Deadlift
1 x 10 -40kg
1 x 5 - 60kg
3 x 5 - 80kg
Lunges
3 x 8 - 22kg
Leg Extensions
3 x 10 - 43.5kg
Leg curls
3 x 10 - 57kg
Crunches
3 x 17 - Bodyweight
Plank
3 x 40 seconds
Calf raises
3 x 12 - 70kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-27-2017, 02:18 PM #21
Week 6 Day 19 (Upper A)
Bench Press
1 x 10 - 30kg
1 x 10 - 40kg
3 x 6 - 55kg
Incline Bench Press
3 x 9 - 35kg
Lat Pulldown (Widegrip)
3 x 9 - 44.5kg
Bent Over Row
3 x 9 - 45kg
DB Curls SS Reverse Flyes
3 x 11 - 10KG / 3 x 11 - 4KG
Weights on incline felt really good, can easily push to the next weightBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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11-29-2017, 03:29 AM #22
Week 6 Day 20 (Lower A)
Squat
1 x 12 -20kg
1 x 10 -50kg
3 x 6 - 75kg
Weighted back extensions
3 x 9 - 20kg
Less Press
3 x 11 - 107kg (couldn’t jump to 105, so had to jump to 107)
Lying leg curls
3 x 11 - 52kg
Abs
Cable crunches
3 x 16 - 50kg
Calf raises
3 x 13 - 70kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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12-02-2017, 08:42 AM #23
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12-04-2017, 01:35 PM #24
Week 7 Day 22 (Upper A)
Bench Press
1 x 10 - 30kg
1 x 10 - 40kg
3 x 5 - 57.5kg
Incline Bench Press
3 x 8 - 37.5kg
Lat Pulldown (Widegrip)
3 x 8 - 47kg
Bent Over Row
3 x 8 - 47.5kg
DB Curls SS Reverse Flyes
3 x 10 - 10KG / 3 x 10 - 4KGBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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12-05-2017, 12:55 PM #25
Week 6 Day 20 (Lower A)
Squat
1 x 12 -20kg
1 x 10 -50kg
3 x 5 - 80kg
Weighted back extensions
3 x 8 - 25kg
Less Press
3 x 10 - 109kg
Lying leg curls (Had to do do seated as lying machine was taken)
3 x 10 - 56.3kg
Abs
Cable crunches
3 x 15 - 55kg
Calf raises
3 x 12 - 75kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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12-09-2017, 02:33 AM #26
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12-11-2017, 04:59 AM #27
Week 6 Day 25 (Lower B)
Deadlift
1 x 10 -40kg
1 x 6 - 60kg
3 x 5 - 85kg
Lunges
3 x 8 - 24kg
Leg Extensions
3 x 10 - 48.5kg
Leg curls
3 x 10 - 59kg
Crunches
3 x 15 - 5kg
Calf raises
3 x 12 - 75kgLast edited by ChrisWhite90; 12-11-2017 at 01:01 PM.
Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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12-11-2017, 01:01 PM #28
Week 7 Day 26 (Upper A)
Bench Press
1 x 10 - 30kg
1 x 10 - 40kg
3 x 5 - 57.5kg
Incline Bench Press
3 x 8 - 37.5kg
Lat Pulldown (Widegrip)
3 x 8 - 47kg
Bent Over Row
3 x 8 - 47.5kg
DB Curls SS Reverse Flyes
3 x 10 - 10KG / 3 x 10 - 4KGBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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12-27-2017, 12:57 PM #29
Week 8 Day 27 (Upper A)
Starting from where I left off, went away for a week and tried to use the equipment best I could to stick to my routine, but as it wasn't to the same intensity I didn't feel I should log it. I've decided to start again with the weights I last used and work on from there.
Bench Press
1 x 10 - 30kg
1 x 10 - 40kg
3 x 5 - 57.5kg
Incline Bench Press
3 x 8 - 37.5kg
Lat Pulldown (Widegrip)
3 x 8 - 47kg
Bent Over Row
3 x 8 - 47.5kg
DB Curls SS Reverse Flyes
3 x 10 - 10KG / 3 x 10 - 4KGBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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12-28-2017, 12:33 PM #30
Week 7 Day 27 (Lower A)
Squat
1 x 12 -20kg
1 x 10 -50kg
3 x 5 - 80kg
Weighted back extensions
3 x 8 - 25kg
Less Press
3 x 10 - 109kg
Lying leg curls (Had to do do seated as lying machine was taken)
3 x 10 - 56.3kg
Abs
Cable crunches
3 x 15 - 55kg
Calf raises
3 x 12 - 75kgBench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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