Tiny man tries to achieve bigger weights. F5 journal.

[TygerlilyBRCK]

Welcome to my workout journal. I will be using this to document my lifts and to hopefully use as motivation down the line. I will be doing the fierce 5 routine.

My goals as of this moment are to achieve 150kg/330lbs squat
100kg/220lbs RMM Bench
180kg/396lbs Deadlift.

But first a little info on me. I'am 22 years old, 5 foot 6 and currently weighing in at 160lbs.
Prior to working F5 I have had 4 years at the gym although I have never followed anything that I can call a real workout plan.
Body split days were the norm for me and this will be my first ever time focusing on full body workouts.
I'am by no means very strong at the moment and no where near my goals. My biggest flaw and biggest regret is not working my legs anywhere near as much as my other body parts over the last 4 years.
My workouts up until now has consisted of me going to the gym 6 days a week, working arms, chest, shoulders and back all seperately. Although I feel happy with my progress I want to be lifting heavier and feel I have hit my limits using my current routine.

I will be documenting the weight Iam using and how I feel about the lifts.

[TygerlilyBRCK]

WEEK 1 - DAY 1 10/07/18

Excuse my european date arrangement.

Today was the first day of F5. Here are my current lifts.

SQUAT
5x 110lbs
5x 88lbs
5x 88lbs

I really thought I would have handled the 110lbs better, but although I got all 5 reps I really felt the pain and burn much more than I thought I would at that weight, I decided to drop the weight for the next 2 sets after that.

BENCH
5x 110lbs
5x 110lbs
5x 110lbs

Bench felt really good, it was easy to get the 5 reps in and had to stop myself adding more weight. Its not a race. Although I had great embarassment over the fact I was benching more than I was squatting..

PENDLAY ROWS
8x 44lbs
8x 88lbs
8x 88lbs
8x 88lbs

I did an extra set because it took my a while to get the form of this workout correct. Felt good on my back, much better than Bent over rows.

FACE PULLS
10x 30lbs
10x 30lbs
10x 30lbs

Face pulls are a part of my former workout routine so nothing to really add of say here. Considering swapping out for reverse flies.

CALF RAISE/TRICEP PUSH DOWN
15x 39lbs (each hand)/ 10x 30lbs
15x 39lbs (EH)/ 10 x 30lbs
15x 39lbs (EH)/ 10 x 30lbs

Havent done calf raises with dumbells before but it went really well and felt good. Triceps good as they always have been.

Over all the workout was easy feeling, but after doing 6 days a week with routines that involve about 6-10 individual workouts within them this does feel a bit too fast for me.

I cant help but feel I can be doing so much more. But I' am going to trust the process.

[Polaczo]

no its ok stay with kilo nobody likes the american system
tiny men have the advantage that the muscle growth is seeing better

no no you should start with 0,5 x your BODYWEIGHT on squats and deads and with 0,3 x Bodyweight on rest exept military press could be less
3 sets 6-12 no phucking 5
increease the weight by 2,5kg per week

thats a weid fb plan
i was thinking about squats,bench,dead,lats,rows,press

[TygerlilyBRCK]

Check this out 'Fierce Five' on the Workout Plan sticky page, its the routine im following. It will explain why im 3x5 instead of 3x6-12 and the workouts.

[TygerlilyBRCK]

WEEK 1 - DAY 2 - 11/7/18

Was forced into doing a day without rest due to personal reasons. Unfortunately this also means that my legs are no where near recovered from yesterday.

OVERHEAD PRESS
5x 75lbs
5x 75lbs
5x 75lbs

Overall this workout felt good, all 5 reps went well in each set.

LEG PRESS
5x 0lbs
5x 0lbs
5x 0lbs

I didnt add any weight even though the temptation was there. My legs were burning so much from yesterday I couldnt risk hurting them.

ROMANIAN DEADLIFTS
8x 132lbs
8x 132lbs
8x 132lbs

Workout felt good, RDL's werent a typical part of my old workouts so they were a nice change.

LAT PULLDOWNS
8x 86lbs
8x 99lbs
8x 99lbs

Lat Pulldowns always feels good, enjoyed these sets.

ABS(Woodchops)/BICEP CURLS

10x 16.7lbs/31lbs (Each hand) (x2)

Overall the workout felt good. However once again it felt too easy/simple. I completed it within 40 minutes instead of an hour. Im hoping once I start to gradually increase the weight I will feel more motivated by this routine.

[TygerlilyBRCK]

DAY 3 - WEEK 1 - 13/7/18

Friday the 13th strikes my squats.

SQUATS
5x 40kg
3x 40kg Failure, 2x 20kg
5x 30kg

Squats were going well until the second set where on the 3rd rep back up my lwg spasmed and I had to force myself back up to a standing position. Im assuming this is associated to the fact my legs are still aching from my tuesday session.

BENCH PRESS
5x 50kg
5x 50kg
5x 50kg

Nothing to add on this workout except the fact im excited to start adding weight.

FACE PULLS
10x 12.5kg
10x 12.5kg
10x 12.5kg

CALF RAISES/ TRICEP PUSH
15x 18kg(Each hand)/10x 17.5kg (x2)

PENDLAY ROW
8x 40kg
8x 40kg
8x 40kg

Pendlays felt good again and im near certain I have the form down on them.

Overall the workout felt super fast again, I was there for 40 minutes, I dont know if its my rest times that may be off.

My motivation after starting the routine is low because I have my doubts about me being able to add much weight on. But its the only the first week so we will see how it goes.
Only other notable problem is my legs not being better after 3 days of rest. Hopefully this will improve the more weeks into the routine I get.

[TygerlilyBRCK]

WEEK 2 - DAY 1 - 16/7/18

LEG PRESS
5x 30kg
5x 40kg
5x 40kg

After not leg pressing any weight last week I was trying to get my bearings on how much I should do. 40kg felt nice.

OVERHEAD PRESS
5x 38.6kg
5x 38.6kg
5x 38.6kg

I know the fierce 5 routine says to increase by 5lbs to upper body lifts but the smallest amount I could add to this lift was a 1.8kg plate each side. Still felt good.

ROMANIAN DEADLIFT
8x 65kg
8x 65kg
8x 65kg

Left leg was in a small amount of pain on the first set but a bit of extra rest in between sets seemed to help it.

LAT PULLDOWN
10x 45kg
10x 47.3kg
10x 47.3kg

ABS/ BICEP CURLS
12x 36kg Ab crunch/10x 14kg (each hand) (x2)

Decided to try out the ab crunch machines.

Overall the first workout of the week felt really good. Motivation was high, not sure if it was me being eager to get back after 2 days off or just the fact my legs could work properly for the leg press.
Either way it was a fun session. Still felt short though as I'am still doinf the workout in 40 minutes.
Here are my lifts from week 1 into week 2.

LEG PRESS
0kg --> 40kg

OVERHEAD PRESS
35kg --> 38.6kg

ROMANIAN DEADLIFT
60kg --> 65kg

LAT PULLDOWN
45kg --> 47.3kg

[TygerlilyBRCK]

WEEK 2 - DAY 2 - 18/7/18

SQUATS
5x 45kg
5x 45kg
5x 45kg

First set hurt my groin area but after a few stretches and revision on my form I was all good.

BENCH PRESS
5x 50kg
5x 52.5kg
5x 52.5kg
5x 52.5kg

Did a warm up set of 50kg to just test the waters, these sets felt really good.

PENDLAY ROWS
8x 45kg
8x 45kg
8x 45kg

FACE PULLS
10x 14.7kg
10x 14.7kg
10x 14.7kg

CALF RAISE/ TRICEP PUSHDOWN
15x 18kg(EA)/ 12x 17.5kg (x2)

Workout felt really good, didnt check how much time this one took me. If anyone does see this post, I was looking over some old fierce 5 journals and couldnt help to notice some people doing far more than 3 sets. Any reason for this?

Here are my lifts from week 1 into week 2

SQUATS
40kg ---> 45kg

BENCHPRESS
50kg ---> 52.5kg

PENDLAY
40kg ----> 45kg

[TygerlilyBRCK]

WEEK 2 - DAY 3 - 20/7/18

LEG PRESS
5x 40kg
5x 40kg
5x 40kg

OVERHEAD PRESS
5x 16.5kg
5x 16.5kg
5x 16.5kg

ROMANIAN DEADLIFT
8x 45kg
8x 45kg
8x 45kg

LAT PULLDOWN
10x 47.5kg
10x 47.5kg
10x 47.5kg

ABS/BICEP CURLS
10x Woodchop/10x 14kg (EH) (x2)

Nothing really to add here it was a standard workout and nothing change drastically.

[TygerlilyBRCK]

Been busy and was not able to post last weeks workout but everything increased as planned. Weight currently looka like this.

SQUATS

40--> 45--->50 kg

BENCH

50--> 52.5--> 55kg

PENDLAY ROWS

40--> 45--> 50kg

LEG PRESS

0--> 40--> 45--> 50kg


OVERHEAD PRESS

34--> 36.5--> 40kg ---> 42.5kg (Failure)

ROMANIAN DEADLIFT

60--> 65--> 70--> 75kg

[TygerlilyBRCK]

WEEK 4 - DAY 3 - 4/8/18

Gonna try to keep up with the posts here, so I get a closer look at my progression.

LEG PRESS
8x 20kg
5x 50kg
5x 50kg
5x 50kg

Leg press is steadily increasing and I feel more confident with it now.

OVERHEAD PRESS
12x 20kg
10x 30kg
6x 40kg
6x 40kg
5x 40kg (Failed)

Really annoyed I failed getting 42.5kg earlier in the week. Dropped the weight back down and increased by 1 rep. Fatigue really hit me like a bus in the last rep on the 3rd set, couldnt lift my arms at all.

ROMANIAN DEADLIFT.
8x 60kg
8x 75kg
8x 75kg
8x 75kg

Deadlifts felt really good, keep increasing

LAT PULLDOWN
10x 35kg
10x 47.5kg
10x 49kg
10x 49kg
8x 49kg

ABS/ BICEP CURLS
12x 42kg Ab crunch/ 12x 12kg Curls (x2)

[derftane]

Your goals are amazing! That's make you really amazing. Keep on journalling and with the enthusiasm that you have, you'll likely achieve your desired weights. Good Luck!

[TygerlilyBRCK]

WEEK 5 - DAY ONE - 7/8/18

SQUATS
5x 20kg
5x 40kg
5x 50kg
5x 60kg
5x 60kg
5x 60kg

Squats felt really good until the second to last set where I hurt my groin slightly. Must remember to always stretch it beforehand.

BENCHPRESS
8x 50kg
5x 52.5kg
5x 60kg
5x 60kg
5x 60kg

Nice milestone to hit 60kg, struggled slightly on the last 2 sets and wondering how much more I can keep adding without a spotter.

PENDLAY ROWS
6x 50kg
4x 50kg
8x 52.5kg
8x 52.5kg
8x 52.5kg

FACEPULLS
10x 14.7kg
10x 17kg
10x 17kg


CALF RAISE/TRICEP PRESSDOWN
15x 47kg, 15x 52kg/ 12x 18kg, 12x 22kg

[TygerlilyBRCK]

"Your goals are amazing! That's make you really amazing. Keep on journalling and with the enthusiasm that you have, you'll likely achieve your desired weights. Good Luck!"

Thankyou for the encouragement!

[TygerlilyBRCK]

WEEK 5 - DAY 2 - 9/8/18

LEG PRESS
8x 50kg
5x 60kg
5x 60kg
5x 60kg

Upped the weight by 10kg because 50kg was feeling way too light.

OVERHEAD PRESS
10x 20kg
8x 30kg
5x 37.5kg
5x 37.5kg
5x 37.5kg

Upset I failed with the 42.5kg last week so I decreased weight. Hoping to build back up.

ROMANIAN DEADLIFTS
8x 60kg
8x 77.5kg
8x 77.5kg
8x 77.5kg

Deadlifts felt really good. Hoping the weight will keep steadily increasing.

LAT PULLDOWNS
10x 39kg
10x 52kg
10x 52kg
10x 52kg

ABS/ BICEP CURLS
Woodchops, 12.7kg x 12 (x2)
Preacher bar curls, 25kg x 12 (x2)

[TygerlilyBRCK]

WEEK 6 - DAY 1 - 13/8/18

OVERHEAD PRESS
12x 20kg
8x 30kg
5x 40kg
5x 40kg
5x 40kg (failed last rep)

Super frustrated with my OHP after failing 42.5kg. Seems to just be a massive uphill struggle to get 40kg+.

LEG PRESS
10x 40kg
5x 65kg
5x 65kg
5x 65kg

ROMANIAN DEADLIFT
8x 60kg
8x 80kg
8x 80kg
8x 80kg

Deadlifts are feeling so good, slightly made up for my loss of morale after the OHP. Grip is starting to slip so need to invest in some straps after I lost my others

LAT PULLDOWN
10x 38kg
10x 45kg
8x 52kg
8x 52kg
8x 52kg

I made an error last week, I was pulling 49.6kg. And without being able to add 1.25kg, I went to the next highest weight (52kg) for a couple less reps.

AB CRUNCH
15x 45kg
15x 45kg

BICEP CURL (Preacher bar)
12x 25kg
12x 25kg

[TygerlilyBRCK]

WEEK 7 - DAY 1 - 20/8/18

SQUATS

8x 20kg
8x 50kg
5x 62.5kg
5x 70kg
5x 70kg
5x 70kg

Squats felt good and Im happy that I havent failed any sets yet. Sometimes I feel my back slipping a bit too far forward but Im doing my best to correct it.

BENCH PRESS
10x 20kg
8x 50kg
5x 60kg
5x 65kg
5x 65kg
4x 65kg (fail)
1x 65kg (approx. 15 seconds after failure)

Suprised I got out 5 reps in the first two sets to be honest. Worried that without a spotter I wont be able to increase too much further but we will jump that hurdle when we gwt to it. Planning a deload after next week.

PENDLAY ROWS
8x 57.5kg
8x 57.5kg
8x 57.5kg

Was forced to do the pendlays outside the deadlift area due to equipment being used. Felt my for slippinga bit but for the most part the workout went well. Bring on 60kg.

FACEPULLS
10x 14.5kg
10x 17.2kg
10x 17.2kg
10x 17.2kg

CALF RAISE/ TRICEP PRESS
15x 52kg (x2)
12x 23kg (x2)