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    Workout Journal

    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)
    Last edited by ChrisWhite90; 10-24-2017 at 02:10 PM.
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    Week 1 Day 2 (Lower A)

    Squat
    1 x 12 -20kg
    1 x 10 -40kg
    3 x 5 - 65kg

    Weighted back extensions
    3 x 8 - 15kg

    Less Press
    1 x 10 - 57kg
    3 x 10 - 93kg

    Lying leg curls
    1 x 10 - 20kg
    3 x 10 - 41kg

    Abs

    Planks
    3 x 30's - Bodyweight

    Hip Thrusts 3 x 15 - Bodyweight

    Calf raises
    3 x 12 - 60kg
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    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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    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 - 60kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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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    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 - 60kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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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    Don't give up
    Shredded is the Goal - Workout is the Way - Education is your Tool
    My Transformation : https://forum.bodybuilding.com/showthread.php?t=174985141
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    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 - 60kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 03:24 PM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 program
    Last edited by ChrisWhite90; 11-07-2017 at 03:39 PM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 35kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 65kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 4KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 34.2kg
    Last edited by ChrisWhite90; 11-18-2017 at 01:00 PM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 65kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 4KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 70kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    Week 5 Day 17 (Upper B)

    OHP
    3 x 5 - 32.5kg

    Flyes
    3 x 10- 12kg

    Pull ups
    3 x 8 - 32kg

    Penlay Row
    3 x 8 - 42.5kg

    Face Pull s/s Tricep Press
    3 x 12 - 22kg / 3 x 10 - 34.5kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 70kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 weight
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 70kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    Week 6 Day 21 (Lower B)

    Deadlift
    1 x 10 -40kg
    1 x 6 - 60kg
    3 x 6 - 80kg

    Lunges
    3 x 9 - 22kg

    Leg Extensions
    3 x 11 - 43.5kg

    Leg curls
    3 x 11 - 57kg

    Crunches
    3 x 15 - 5kg

    Calf raises
    3 x 13 - 70kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 4KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 75kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    Week 6 Day 21 (Upper B)

    OHP
    3 x 5 - 35kg

    Flyes
    3 x 10- 14kg

    Pull ups
    3 x 8 - 32kg

    Penlay Row
    3 x 8 - 45kg

    Face Pull s/s Tricep Press
    3 x 12 - 24kg / 3 x 10 - 34.5kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 75kg
    Last edited by ChrisWhite90; 12-11-2017 at 02:01 PM.
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 4KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 4KG
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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    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 - 75kg
    Bench: 52.5kg/110lbs ///// Squat: 70kg/154lbs ///// OHP: 30kg/88lbs ///// BB Row: 40kg/88lbs
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