Fierce 5 Log

[ItsDolph4]

Week 17, Day 51, Workout B

Deadlift
3x5-185 lbs
+10 lbs next time
-Swapped front squat for deadlift

Leg Curl
3x8-55 lbs

DB Shoulder Press
1x5-50 lb dbs
2x5-45 lb dbs
-At a new gym over winter break, dumbbells felt much heavier, probably because of the size of the grip. So that's why I had to go down in weight.

Lat Pulldown
3x8-130 lbs

Ab Work

Bicep curl machine
1x10-40 lbs
1x7-55 lbs

[ItsDolph4]

Week 17, Day 52, Workout A
-Another good day. This was my first time doing 150 on bench, should be able to get all 3 sets next time.

Bench Press
2x5-150 lbs
1x4-150 lbs


Back Squat
3x5-175 lbs
+10 lbs next time

T Bar Row
3x8-50 lbs

Face Pull
3x10-80 lbs

Tricep Pushdown
2x12-100 lbs

Calf Raise Seated
2x15-90 lbs
1x15-135 lbs

[ItsDolph4]

Week 17, Day 53, Workout B

Deadlift
3x5-195 lbs
+10 lbs next time

Leg Curl
3x8-55 lbs

DB Shoulder Press
3x5-45 lb dbs

Lat Pulldown
3x10-130 lbs

Ab work

DB Bicep Curl
2x10-25 lb dbs

[ItsDolph4]

Week 18, Day 54, Workout A

Bench Press
-So I missed a few days because the gym was closed, and I came back today and my bench was already weaker? I was trying to eat right around maintenance during the days that I missed. I'm disappointed, but hopefully it will shoot right back up.
1x3-150 lbs
2x5-145 lbs

Back Squat
3x5-185 lbs
+10 lbs
-These were pretty solid. Last rep of 2nd and 3rd sets had some slight knee caving, but nothing severe.

T Bar Row
3x8-50 lbs

Facepull
3x10-80 lbs

Seated Calf Raise
2x15-90 lbs

Tricep Pushdown
2x10-80 lbs

[ItsDolph4]

Week 18, Day 55, Workout B

Deadlift
3x5-205 lbs
+10 lbs next time

DB Shoulder Press
3x5-45 lb dbs
+5 lbs

Leg Curl
3x8-70 lbs

Lat Pulldown
3x8-130 lbs

Bicep Curl machine
1x10-55 lbs
1x10-40 lbs

Notes
-Solid day, deadlifts still feel light

[TLWeight]

No homo
But i miss you brah

Where da logs at

[ItsDolph4]

No homo
But i miss you brah

Where da logs at

Gonna start the logs back up again on monday. Short term goals are to hit 185 on bench, 225 on squat by April. Should be really easy if I can just get myself to eat, but that's easier said than done lol.

[ItsDolph4]

First day back, and I woke up with a sore throat and stuffy nose, feels bad. Hopefully it won't be around for long. I started light, so I was able to complete everything without much issue
Bench
3x5-140 lbs

Back Squat
3x5-165 lbs

Pendlays
3x8-95 lbs

Reverse curl
2x10-15 lb dbs

Tricep Pressdown
2x10-70 lbs

Standing Calf Raises
2x15-180 lbs

Also gonna start logging weight and rough caloric intake to encourage me to keep track of it. Starting weight: 175.8 lbs

[ItsDolph4]

Front Squat
3x5-145 lbs

DB Shoulder Press
3x5-50 lb dbs
+5 lbs next time

RDL
1x8-185 lbs
2x6-185 lbs, struggled with grip strength

Lat Pulldown
3x8-140 lbs

Had to skip the last two because I was running late for class

Weight: 176.8 lbs

[ItsDolph4]

Bench Press
2x5-145 lbs
1x4-145 lbs
+0 lbs

Back Squat
3x5-175 lbs

Pendlay Row
3x8-100 lbs

Reverse Curl
3x10-15 lb dbs

Tricep Extension
2x10-40 lb db

Calf Raises
2x15-200 lbs

[ItsDolph4]

Front Squat
3x5-145 lbs
-Struggling with keeping my elbows up. I read an article that said to activate rotator cuffs and foam roll upper back before front squating, I'll try that next time.

Standing Military Press
3x5-40 lb dbs, no open benches to do seated

RDL
3x8-185 lbs
-These felt very strong
+5 lb

Lat Pulldown
3x8-130 lbs
+2 reps

Bicep curl machine
2x10-50 lbs

ab work

Morning Weight:176.8 lbs
Eating around 3300-3400 calories every day

[ItsDolph4]

Bench Press
3x5-145 lbs
-Really easy, +5 lbs

Back Squat
3x5-185 lbs
-Hard, but I managed to get them all done without any significant form breakdowns. I guess I will try 195 next week?

T Bar Row
3x8-50 lbs
+5 lbs

DB Reverse Curls
3x10-15 lb dbs

Seated Calf Raise
2x15-90 lbs

Tricep Extension
2x10-40 lb db

[TLWeight]

Bench Press
3x5-145 lbs
-Really easy, +5 lbs

Back Squat
3x5-185 lbs
-Hard, but I managed to get them all done without any significant form breakdowns. I guess I will try 195 next week?

T Bar Row
3x8-50 lbs
+5 lbs

DB Reverse Curls
3x10-15 lb dbs

Seated Calf Raise
2x15-90 lbs

Tricep Extension
2x10-40 lb db

Eat eat eat eat

You will obliterate 195

[ItsDolph4]

Front Squat
3x5-145 lbs
-Much better than monday
+10 lbs next week

DB Seated Shoulder Press
3x5-50 lb dbs

RDL
2x8-190 lbs
1x7-190 lbs
-Slipped out of my hand on the very last rep, otherwise very good

Neutral Grip Pullups
5
5
5

Ab work

Bicep Preacher Curl
2x10-20 lbs +bar

[ItsDolph4]

Bench Press
3x5-150 lbs
-Not bad, gonna do these again on saturday before increasing weight

Back Squat
1x5-195 lbs
1x3-195 lbs
1x5-185 lbs
-Got more reps then I did last time I tried 195(3) and I had good depth, I'll try again on saturday.

T Bar Row
3x8-50 lbs

Reverse Curl
3x12-10 lb dbs

Tricep Extension
1x12-40 lb db
1x7-40 lb db

Seated Calf Raises
2x15-90 lbs

[ItsDolph4]

Front Squat
3x5-150 lbs
+0 lbs next time

Db Shoulder Press
3x5-45 lb dbs
+5 lbs next time

RDL
3x8-190 lbs
+5 lbs

Lat Pulldown
3x10-130 lbs

Bicep Curl
2x10-50 lbs

Ab work

[ItsDolph4]

Bench Press
3x5-150 lbs
+5 lbs

Back Squat
3x5-195 lbs
-Not completely satisfied with the depth on these, better than last time though. I'm going to post a video of the 3rd set. Feel free to criticize if you see something that needs fixing.

https://www.youtube.com/watch?v=DvVnqaIA1Yw


T bar row
1x8-45 lbs
2x8-50 lbs

Facepull
3x10-70 lbs

Tricep Pushdown
2x10-80 lbs

Calf Raises
2x17-90 lbs

[ItsDolph4]

Front Squat
3x5-135 lb
-Went down to 135 because I wasn't happy with my elbows dropping last week. These were perfect, I am going to work on keeping my form solid as I go back up in weight.

DB Shoulder Press
3x5-50 lb dbs
+5 lbs

RDL
2x8-195 lbs
1x6-195 lbs

Bicep Curl
2x8-30 lb dbs

Lat Pulldown
3x8-130 lbs

Ab work

[TLWeight]

Bench Press
3x5-150 lbs
+5 lbs

Back Squat
3x5-195 lbs
-Not completely satisfied with the depth on these, better than last time though. I'm going to post a video of the 3rd set. Feel free to criticize if you see something that needs fixing.

https://www.youtube.com/watch?v=DvVnqaIA1Yw


T bar row
1x8-45 lbs
2x8-50 lbs

Facepull
3x10-70 lbs

Tricep Pushdown
2x10-80 lbs

Calf Raises
2x17-90 lbs

If you’re lowbar squatting
I suggest you invest in some weightlifting shoes.

[ItsDolph4]

If you’re lowbar squatting
I suggest you invest in some weightlifting shoes.

I do high bar, should I get some anyways? Right now I use vans and they keep me pretty stable.

[ItsDolph4]

Bench Press
1x5-155 lbs
1x4-155 lbs
1x3-155 lbs
-Felt tired and weak during warm ups so I'm happy that I was able to even get one set. Gonna sleep a ton and hit all 3 next week.

Back Squat
Didn't have it today, my left knee felt weird so I did some pause squats with one plate for fun.

T Bar Row
3x8-50 lbs

Reverse Curl
3x10-15 lb dbs

Tricep pressdown
2x10-90 lbs

Seated Calf Raises
2x20-90 lbs

[ItsDolph4]

Front Squat
3x5-145 lbs

Db Shoulder Press
1x5-50 lb dbs
2x6-50 lb dbs

RDL
3x8-195 lbs
+5 lbs

Lay Pulldown
3x8-130 lbs
+10 lbs

Bicep Curl machine
2x10-45 lbs

[ItsDolph4]

Bench Press
3x5-155 lbs
-Actually pretty easy
+5 lbs next time

Back Squat
3x5-185 lbs
-I was expecting a good squat session after I hit that PR on bench. So I threw on 205, big mistake. Deloaded to 185, gonna bump it up to 195 friday.

T Bar Row
3x8-50 lbs

Reverse Curl
3x11-15 lb dbs

Seated Calf Raises
1x20-90 lbs
1x15-100 lbs

Tricep Extension
1x11-40 lb db
1x10-40 lb db

[ItsDolph4]

Front Squat
3x5-145 lbs
+10 lbs

Overhead Press
1x5-85 lbs
2x5-90 lbs

RDL
3x8-195 lbs
+5 lbs

Lat Pulldown
3x8-140 lbs

Bicep Curl machine
2x10-50 lbs

Ab work

[ItsDolph4]

Bench Press
1x4-160 lbs
1x5-155 lbs
1x4-155 lbs
+0 lbs

Back Squat
2x5-195 lbs
1x4-195 lbs
-First 2 sets were great, I filmed the first one and my hip crease was going below my knee on every rep. On the 3rd set I racked it after 4, regretting it now because I think I could have grinded out that 5th rep.

T Bar Row
3x8-50 lbs

Had to skip accessories to make it to class on time

I weighed 177.7 this morning, which is lower than what I had been for these past couple weeks. I'm going to keep bulking until I hit 185 bench and 225 squat, then do a quick cut. I know I need more mass but I've decided that a cut is a good idea so that I can get a nice lean base to do a very long bulk from. I'll probably cut 10-15 lbs, and my goal is going to be to not lose any strength (hopefully I will gain some).

[TLWeight]

Bench Press
1x4-160 lbs
1x5-155 lbs
1x4-155 lbs
+0 lbs

Back Squat
2x5-195 lbs
1x4-195 lbs
-First 2 sets were great, I filmed the first one and my hip crease was going below my knee on every rep. On the 3rd set I racked it after 4, regretting it now because I think I could have grinded out that 5th rep.

T Bar Row
3x8-50 lbs

Had to skip accessories to make it to class on time

I weighed 177.7 this morning, which is lower than what I had been for these past couple weeks. I'm going to keep bulking until I hit 185 bench and 225 squat, then do a quick cut. I know I need more mass but I've decided that a cut is a good idea so that I can get a nice lean base to do a very long bulk from. I'll probably cut 10-15 lbs, and my goal is going to be to not lose any strength (hopefully I will gain some).

I think you should keep bulking until you can’t continue with novice progression considering you haven’t hit a 225 squat yet

[ItsDolph4]

I think you should keep bulking until you can’t continue with novice progression considering you haven’t hit a 225 squat yet

I appreciate the advice man but I gotta cut. I can just start the bulk a couple months down the road, right now I'm at a point where I'm not super comfortable with my bf % so a cut is the best thing I can do for myself right now.