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  1. #271
    Registered User Filmbuff81's Avatar
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    How’s Zona treating you?

    Training is looking good. Setup of the F5 U/L looks pretty sweet.
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  2. #272
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    How’s Zona treating you?

    Training is looking good. Setup of the F5 U/L looks pretty sweet.
    Unfortunately i'm not in Arizona yet. I've been trying to find a job prior to moving down there. It sucks seeing as both my daughters and wife is down there. It's just a matter of me finding a job before I move, which is proving harder than I thought.

    I really like the set up of Fierce 5 and have not only been enjoying the routine but also the body composition changes from it. It's really a well balanced program. I've on occasion swapped out some movements just to keep things fresh. I also like to use movements that I feel work best for me i.e. right now I prefer DB shoulder presses over the barbell counterpart so i'll be using that instead.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  3. #273
    Registered User Filmbuff81's Avatar
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    Makes sense about the movements.

    Too bad about the job situation. That’s definitely gotta suck.

    I miss my son when I have a few long days of work or we go away for a weekend.
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  4. #274
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Makes sense about the movements.

    Too bad about the job situation. That’s definitely gotta suck.

    I miss my son when I have a few long days of work or we go away for a weekend.
    Yeah man it's tough. I'm just staying positive about it and hoping I can find something prior to moving. I'd been wanting to get into law enforcement but unfortunately my younger self got a neck tattoo. A majority of departments don't accept applicants with neck tattoos, nor allow them to cover them up with clothing.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  5. #275
    Registered User Filmbuff81's Avatar
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    That’s lame. Put you in the undercover jobs lol.

    What about removal of the tattoo? Or not an option in your mind?
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  6. #276
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    That’s lame. Put you in the undercover jobs lol.

    What about removal of the tattoo? Or not an option in your mind?
    It’s an option but takes a long time and money.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  7. #277
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    That’s lame. Put you in the undercover jobs lol.

    What about removal of the tattoo? Or not an option in your mind?
    I do have one position I applied for that hopefully sounds promising. It's a position for a Detention Officer for Maricopa County Sheriff's Office.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  8. #278
    Building The Monolith Anthony21's Avatar
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    Jun 20, 2019
    Bench Press
    190x5
    190x5
    190x5

    Incline Dumbbell Press
    60x10
    60x10
    60x10

    Pulldowns
    125x10
    125x10
    125x10

    Chest supported DB row
    65x10
    65x10
    65x12

    Pushdowns
    55x12
    55x12
    55x12

    Ez bar curl
    55x12
    55x12
    55x12

    Rear lateral machine
    105x15
    105x15
    105x15

    Jun 21, 2019
    Bodyweight 178.6

    Squat
    285x6
    285x6
    285x6

    Barbell glute bridge
    135x10
    135x10
    135x10

    Reverse lunges
    55x8
    55x8
    55x8

    Leg Curls
    105x12
    105x12
    105x12

    Ab wheel
    0x10
    0x10
    0x10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  9. #279
    Registered User Filmbuff81's Avatar
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    Nice workouts.

    At first I thought it was one long workout lol.

    Then I noticed the dates hahaha.
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  10. #280
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Nice workouts.

    At first I thought it was one long workout lol.

    Then I noticed the dates hahaha.
    That would be a long ass training session lol.

    Jun 23, 2019
    Bodyweight 178.6

    Dumbbell shoulder press
    45x9
    45x9
    45x9

    Chin Up
    25x9
    25x9
    25x9

    T bar row
    110x10
    110x10
    110x10

    Barbell tricep rolling extension
    75x12
    75x12
    75x12

    Dumbbell Bicep Curl
    35x8
    35x8
    35x8

    Face pulls
    70x12
    75x12
    75x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  11. #281
    Building The Monolith Anthony21's Avatar
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    Jun 24, 2019
    Bodyweight 179

    Front Squat
    220x5
    220x5
    220x5

    Romanian deadlift
    275x8
    275x8
    275x8

    Leg Extensions
    100x12
    100x12
    100x12

    Leg Curls
    110x12
    110x12
    110x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  12. #282
    Building The Monolith Anthony21's Avatar
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    Jun 27, 2019
    Bodyweight 177.6

    Bench Press
    190x6
    190x4
    190x6
    *Repeating weight weight and sets of 6 next week since I missed two reps on my second set.

    Incline Dumbbell Press
    60x11
    60x11
    60x6
    *Weight staying the same until I hit 3x11

    Pulldowns
    115x12 Close grip
    115x12
    115x12

    Pendlay row
    135x8
    135x8
    135x8

    Dumbbell Bicep Curl
    35x10
    35x10
    35x10

    Dumbbell rear lateral
    17.5x15
    20x15
    20x15

    Dumbbell shrugs
    95x10
    95x10
    95x10
    95x10

    Neck extension
    10x25
    10x25
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  13. #283
    Building The Monolith Anthony21's Avatar
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    Jun 28, 2019
    Bodyweight 177.6

    Squat
    295x5
    295x5
    295x5

    Barbell glute bridge
    145x10
    145x10
    145x10

    Reverse lunges
    55x9
    55x9
    55x9

    Leg Curls
    115x12
    115x12
    115x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  14. #284
    Registered User tommy4life's Avatar
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    Came here to have a look, your numbers make me ashamed of my lower body strength haha.
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  15. #285
    Building The Monolith Anthony21's Avatar
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    Originally Posted by tommy4life View Post
    Came here to have a look, your numbers make me ashamed of my lower body strength haha.
    No need to feel that way man. My numbers are a lot lower to where they use to be. Granted I use to be a fat ass back in the day when I strictly trained for strength and justified my body weight with training for strength.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  16. #286
    Registered User tommy4life's Avatar
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    I don't really feel ashamed haha, just saying you have a good upper/lower strength ratio.
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  17. #287
    Building The Monolith Anthony21's Avatar
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    Originally Posted by tommy4life View Post
    I don't really feel ashamed haha, just saying you have a good upper/lower strength ratio.
    Thanks man. I use to be all about "Oh I gotta be strong" and didn't worry about my body comp. That's changed over time and the balance has been nice focusing on both, while dropping weight.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  18. #288
    Building The Monolith Anthony21's Avatar
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    Jun 30, 2019
    Bodyweight 177.8

    Dumbbell shoulder press
    45x10
    45x10
    45x10

    Chin Up
    30x8
    30x8
    30x8

    T bar row
    110x11
    110x11
    110x11

    Preacher bar curl
    75x8
    75x8
    75x8

    Face pulls
    75x15
    75x15
    75x12

    Band pull aparts
    0x25
    0x12
    0x12
    0x12
    0x12

    Dumbbell Lateral Raises
    20x12
    20x12
    20x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  19. #289
    Building The Monolith Anthony21's Avatar
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    Jul 1, 2019
    Bodyweight 176.5

    Romanian deadlift
    275x9
    275x9
    275x9

    Goblet squat
    80x12
    80x12
    80x12

    Leg Extensions
    105x12
    105x12
    105x12

    Leg lifts
    0x10
    0x10
    0x6

    Cable single leg curl
    42.5x12
    42.5x12
    42.5x12

    There was two guys hogging up the squat rack. Instead of waiting for who knows how long. I decided to hit some goblet squats. I'll hit front squats next week.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  20. #290
    Building The Monolith Anthony21's Avatar
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    Jul 4, 2019
    Bodyweight 178.2

    Bench Press
    190x6
    190x6
    190x3

    Incline Dumbbell Press
    65x8
    65x8
    65x8

    Pulldowns
    120x12
    120x10
    120x10

    Pendlay row
    135x9
    135x9
    135x9

    Dumbbell Bicep Curl
    25x12
    25x12
    25x12

    Pushdowns
    40x12
    45x10
    45x10

    Face pulls
    80x12
    80x12
    80x12

    Neck extension
    10x25
    10x25
    10x25
    10x25
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  21. #291
    Building The Monolith Anthony21's Avatar
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    Jul 5, 2019
    Bodyweight 177.7

    Squat
    295x6
    295x6
    295x6

    Barbell glute bridge
    145x11
    145x11
    145x11

    Reverse lunges
    55x10
    55x10
    55x10

    Leg Curls
    120x12
    120x12
    120x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  22. #292
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    Anthony21 is offline
    Jul 7, 2019
    Bodyweight 178.7

    Band pull aparts
    25
    15
    12
    12
    12

    Dumbbell shoulder press
    50x8
    50x8
    50x8

    Chin Up
    30x9
    30x9
    30x9

    T bar row
    115x11
    115x11
    115x11

    Machine chest fly
    195x12
    195x12
    195x8

    Rolling dumbbell tricep extension
    30x12
    30x12
    30x12

    Neck extension
    26x25
    26x25
    26x15

    Dumbbell shrugs
    55x25
    55x25
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  23. #293
    Registered User Filmbuff81's Avatar
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    Looking solid. How are you enjoying the program.
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  24. #294
    Building The Monolith Anthony21's Avatar
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    Originally Posted by Filmbuff81 View Post
    Looking solid. How are you enjoying the program.
    I'm enjoying it a lot. I've definitely noticed great body composition changes from the program. I definitely look forward to each training session which is a good thing.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  25. #295
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Jul 8, 2019
    Bodyweight 178.7

    Romanian deadlift
    285x8
    285x8
    285x8

    Front Squat
    220x6
    220x6
    220x6

    Leg Extensions
    110x12
    110x12
    110x12

    Cable single leg curl
    32.5x12
    27.5x12
    27.5x5

    Face pulls
    32.5x15
    32.5x15
    32.5x15
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  26. #296
    Building The Monolith Anthony21's Avatar
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    Thought i'd post some body comp pics just for progress purposes. Fierce 5 has definitely been a great program in terms of body composition improvements.



    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  27. #297
    Building The Monolith Anthony21's Avatar
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    Jul 11, 2019
    Bodyweight 176.1

    Bench Press
    160x5
    160x5
    160x5

    Band pull aparts
    0x10
    0x10
    0x12

    Incline Dumbbell Press
    65x9
    65x9
    65x9

    Pulldowns
    125x12
    125x10
    125x12

    Pendlay row
    140x8
    140x8
    140x8

    Dumbbell Bicep Curl
    30x10
    30x12
    30x12

    Pushdowns
    45x12
    45x12
    45x10

    Dumbbell shrugs
    60x12
    60x12
    60x12

    Rear lateral machine
    90x20
    95x15
    95x15

    Neck extension
    18x25
    18x25
    18x25
    18x25

    Reduced bench press weight by 15% since I stalled on two workout training sessions with 190. I also hit an all time low in terms of body weight at 176.1 lbs.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  28. #298
    Building The Monolith Anthony21's Avatar
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    Jul 12, 2019
    Bodyweight 176.5

    Squat
    305x2
    315x1
    325x1 *PR at body weight.
    225x5
    225x5
    225x5

    Back extensions
    100x8
    100x8
    100x8

    Reverse lunges
    65x8
    65x8
    65x8

    This training session was both disappointing and yet rewarding all at the same time. Leading up to heading to the gym I had didn't feel as strong or mentally strong as I would of liked for squats. I'm sure you guys know that feeling when it comes to your mentality. There are days that sometimes you just aren't locked in mentally prior to arriving at the gym. This day was one of those. I think also what didn't help was not having anything in my stomach and this being a later than usual training session for me. Usually I hit the gym around 11 but decided to go around 1:00 PM. So I woke up at 9 and had nothing in my system in terms of food.

    I got to the gym and proceeded with my squat warm ups. Warm ups felt fine. By the time I got to my first set of 305 I just knew that I wasn't going to be able to hit it for 3x5. I got two solid reps and decided to rack it at that point. Instead of being all upset at myself I decided to work up to a heavy single to see what I can hit. It's been a long time since I've hit singles so I said why the fook not.

    I worked up to 315 which felt great. From there I hit 325 and felt I had probably another 10lbs in the tank. I took the 325 feeling beyond satisfied seeing as it's a PR in terms of where my body weight is at. After the squat I had some guy come up to me and gave me a fist bump. He said that was one hell of a squat. It was a nice confidence boost.

    Next week i'll make sure to get some food in me prior to hitting squats and go for 305x3x5 again before I think about resetting if needed.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  29. #299
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Jul 14, 2019
    Body weight 177.1

    Dumbbell shoulder press
    50x9
    50x9
    50x9

    Chin Up
    35x8
    35x8
    35x8

    T bar row
    120x10
    120x10
    120x10

    Machine chest fly
    195x12
    195x12
    195x12

    Face pulls
    80x12
    80x12
    80x12

    Dumbbell shrugs
    65x12
    65x12
    65x12

    Dumbbell Lateral Raises
    25x12
    25x12
    25x12

    Rolling dumbbell tricep extension
    35x12
    35x10
    35x10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  30. #300
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Jul 15, 2019
    Body weight 176.4

    Front Squat
    230x5
    230x5
    230x5

    Romanian deadlift
    285x9
    285x9
    285x9

    Leg Extensions
    115x10
    115x10
    115x10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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