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  1. #1
    Registered User gpammer's Avatar
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    Fierce 5 (Intermediate U/L) Workout log

    Fierce 5 (Intermediate U/L) Workout log

    Started this roughly 2 weeks ago but decided I wanted to log my workouts here to help visualize my progress.

    The Workout:
    Fierce 5 (Intermediate U/L) with some modifications to Lower A & B (I do abs on alternative days using Athlean X app so I remove abs on the Lower supersets)

    Background:
    Weight training from high school thru college and then majority on and off afterwards. Ran track & field in college so a lot of my lifting was athletic based with explosion. Also wanted to point out is that I've been doing this workout with dumbbells only for roughly a month (sold home gym and only kept Bowflex 552 dumbbells - but now moved into an apt with a great gym membership deal.)

    Injuries:
    Knee issues from running so much (track competitively for 7 years) and football in HS.

    Goals:
    Gain muscle and mass and overall weight. Initial bench goal is 2 plates (225lbs - PR is around 215lbs roughly 2 years ago). Initial Squat goal is 2 plates as well (weak squats because of knees - PR in college was around 285lbs). Currently don't have a deadlift goal (currently doing around 3x6 @ 185lbs)

    Current Weight:
    143.2 lbs

    Goal Weight:
    170 lbs

    Age:
    30

    ---

    (Past 2 week log below)

    Week 1 Workout 1 - Upper A (Monday: July 1, 2019)

    Barbell Bench Press
    10 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 155 lbs
    5 x 155 lbs
    5 x 155 lbs

    Barbell Incline Bench Press
    8 x 95 lbs
    8 x 95 lbs
    8 x 95 lbs

    Lat Pulldowns
    8 x 120 lbs
    8 x 120 lbs
    8 x 120 lbs

    Bent Over Barbell Rows
    8 x 75 lbs
    8 x 75 lbs
    8 x 75 lbs

    Superset: Dumbbell Bicep Curl
    10 x 20 lbs
    10 x 20 lbs
    10 x 20 lbs

    Superset: Dumbbell Reverse Fly
    12 x 15 lbs
    12 x 15 lbs
    12 x 15 lbs

    ---

    Week 1 Workout 2 - Lower A (Wednesday: July 3, 2019)

    Back Squat
    10 x 45 lbs (warmup)
    5 x 135 lbs
    5 x 135 lbs
    5 x 135 lbs

    Romanian Deadlift
    8 x 135 lbs
    8 x 155 lbs (adjusted weight)
    8 x 155 lbs

    Leg Press
    10 x 208 lbs (warm up)
    10 x 258 lbs
    10 x 258 lbs
    10 x 258 lbs

    Leg Curl
    10 x 65 lbs
    10 x 65 lbs
    10 x 65 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position)
    20 x 60 lbs (30/ea) (10 slow / 10 fast)
    20 x 60 lbs (30/ea) (10 slow / 10 fast)
    20 x 60 lbs (30/ea) (10 slow / 10 fast)

    ---

    Week 1 Workout 3 - Upper B (Friday: July 5, 2019)

    Barbell Shoulder Press
    8 x 45 lbs (warmup)
    5 x 95 lbs
    5 x 95 lbs
    5 x 95 lbs

    Dumbbell Fly
    10 x 35 lbs
    10 x 35 lbs
    10 x 35 lbs

    Pull Ups
    9 x 0 lbs
    9 x 0 lbs
    7 x 0 lbs

    Pendlay Rows
    8 x 65 lbs
    8 x 65 lbs
    8 x 65 lbs

    Superset: Face Pull
    12 x 30 lbs
    12 x 30 lbs
    12 x 30 lbs

    Superset: Tricep Pushdown
    10 x 40 lbs
    10 x 40 lbs
    10 x 30 lbs

    ---

    Week 1 Workout 4 (Saturday: July 6, 2019)

    Deadlift
    8 x 135 lbs (warmup)
    5 x 165 lbs (warmup)
    5 x 185 lbs
    5 x 185 lbs
    5 x 185 lbs

    Barbell Lunge
    10 x 45 lbs (warmup)
    8 x 105 lbs
    8 x 105 lbs
    8 x 105 lbs

    Leg Extension
    8 x 75 lbs (warmup)
    10 x 125 lbs
    10 x 125 lbs
    10 x 125 lbs

    Leg Curl
    8 x 50 lbs (warmup)
    10 x 75 lbs
    10 x 75 lbs
    10 x 75 lbs

    Superset: Barbell Calf Raises (3 angle feet position)
    20 x 135 lbs (10 slow / 10 fast)
    20 x 135 lbs (10 slow / 10 fast)
    20 x 135 lbs (10 slow / 10 fast)

    ---

    Week 2 Workout 5 (Monday: July 8, 2019)

    Barbell Bench Press
    10 x 45 lbs (warmup)
    6 x 135 lbs (warmup)
    6 x 155 lbs
    6 x 155 lbs
    6 x 155 lbs

    Barbell Incline Bench Press
    9 x 95 lbs
    9 x 95 lbs
    9 x 95 lbs

    Lat Pulldowns
    9 x 120 lbs
    9 x 120 lbs
    9 x 120 lbs

    Bent Over Barbell Rows
    9 x 75 lbs
    9 x 75 lbs
    9 x 75 lbs

    Superset: Dumbbell Bicep Curl
    11 x 20 lbs
    11 x 20 lbs
    11 x 20 lbs

    Superset: Dumbbell Reverse Fly
    13 x 15 lbs
    13 x 15 lbs
    13 x 15 lbs

    ---

    Week 2 Workout 6 (Wednesday: July 10, 2019)

    Back Squat
    10 x 45 lbs (warmup)
    6 x 135 lbs
    6 x 135 lbs
    6 x 135 lbs

    Romanian Deadlift
    9 x 155 lbs
    9 x 155 lbs
    9 x 155 lbs

    Leg Press
    11 x 258 lbs
    11 x 258 lbs
    11 x 258 lbs

    Leg Curl
    11 x 65 lbs
    11 x 65 lbs
    11 x 65 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position) *Tired at this point - adjusted reps
    12 x 60 lbs (30/ea) (6 slow / 6 fast)
    12 x 60 lbs (30/ea) (6 slow / 6 fast)
    12 x 60 lbs (30/ea) (6 slow / 6 fast)

    ---

    Week 2 Workout 7 (Friday: July 12, 2019)

    Barbell Shoulder Press
    8 x 45 lbs (warmup)
    6 x 95 lbs
    6 x 95 lbs
    6 x 95 lbs

    Dumbbell Fly
    11 x 35 lbs (bad form - lowered weight)
    11 x 25 lbs
    11 x 25 lbs

    Pull Ups
    9 x 0 lbs
    9 x 0 lbs
    9 x 0 lbs

    Pendlay Rows
    9 x 65 lbs
    9 x 65 lbs
    9 x 65 lbs

    *Did not do superset with the last 2 excercises since equipment was occupied

    Tricep Pushdown
    11 x 35 lbs
    11 x 45 lbs
    11 x 45 lbs

    Superset: Face Pull
    13 x 30 lbs
    13 x 30 lbs
    13 x 30 lbs
    Last edited by gpammer; 10-30-2019 at 07:52 AM.
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  2. #2
    Registered User gpammer's Avatar
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    Week 2 Workout 8 (Monday: July 15, 2019)

    Duration: 37 min

    Deadlift
    8 x 135 lbs (warmup)
    6 x 185 lbs
    6 x 185 lbs
    6 x 185 lbs

    Kettlebell Lunge *Knee def. started to hurt after this - will need to watch out for next round
    9 x 35 lbs
    9 x 35 lbs
    9 x 35 lbs

    Leg Extension
    11 x 125 lbs
    11 x 125 lbs
    11 x 125 lbs

    Leg Curl
    11 x 75 lbs
    11 x 75 lbs
    11 x 75 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position)
    20 x 60 lbs (10 slow / 10 fast)
    20 x 60 lbs (10 slow / 10 fast)
    20 x 60 lbs (10 slow / 10 fast)

    Notes:
    Couldn't get to the gym this weekend due to family outings, however got some ab work in on Saturday and Sunday was a rest day (with meal prep)
    Last edited by gpammer; 07-16-2019 at 01:17 PM.
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  3. #3
    Registered User gpammer's Avatar
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    Week 3 Workout 9 (Tuesday: July 16, 2019)

    Duration: 40 min

    Barbell Bench Press
    10 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 160 lbs
    5 x 160 lbs
    5 x 160 lbs

    Barbell Incline Bench Press
    8 x 100 lbs
    8 x 105 lbs
    8 x 105 lbs
    8 x 105 lbs

    Bent Over Barbell Rows
    8 x 85 lbs
    8 x 85 lbs
    8 x 85 lbs

    Lat Pulldowns
    8 x 125 lbs
    8 x 125 lbs
    8 x 125 lbs

    Superset: Dumbbell Bicep Curl
    10 x 22.5 lbs
    10 x 22.5 lbs
    10 x 22.5 lbs

    Superset: Dumbbell Reverse Fly
    12 x 17.5 lbs
    12 x 17.5 lbs
    12 x 17.5 lbs

    ---

    Notes:
    Felt really good today. Everything felt pretty light except for the superset and lat pulldowns. Debating if I should bump up the weight next week for some exercises or just let the progression get me there.
    Last edited by gpammer; 07-16-2019 at 01:17 PM.
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  4. #4
    Registered User gpammer's Avatar
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    Week 3 Workout 10 (Wednesday: July 17, 2019)

    Duration: 38 min

    Back Squat
    10 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 155 lbs
    5 x 155 lbs
    5 x 155 lbs

    Romanian Deadlift
    8 x 135 lbs (warmup)
    8 x 165 lbs
    8 x 165 lbs
    8 x 165 lbs

    Leg Press
    10 x 268 lbs
    10 x 268 lbs
    10 x 268 lbs

    Seated Leg Curl
    10 x 85 lbs
    10 x 85 lbs
    10 x 85 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position)
    20 x 70 lbs (30/ea) (10 slow / 10 fast)
    20 x 70 lbs (30/ea) (10 slow / 10 fast)
    20 x 70 lbs (30/ea) (10 slow / 10 fast)

    ---

    Notes:
    Fatigued when I got to Leg Press. Seated Leg Curl was a little too easy - might need to adjust weight. (Seated Leg Curls is significantly easier than Lying Leg Curls)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  5. #5
    Registered User gpammer's Avatar
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    Week 3 Workout 11 - Upper B (Friday: July 19, 2019)

    Duration: 35 min

    Standing Barbell Shoulder Press
    10 x 45 lbs (warmup)
    5 x 100 lbs
    5 x 100 lbs
    5 x 100 lbs

    Machine Fly
    10 x 75 lbs
    10 x 85 lbs
    10 x 85 lbs

    Pull Ups
    8 x 10 lbs
    8 x 10 lbs
    8 x 10 lbs

    Pendlay Rows
    10 x 45 lbs (warmup)
    8 x 75 lbs
    8 x 75 lbs
    8 x 75 lbs

    Superset: Face Pull
    12 x 35 lbs
    12 x 35 lbs
    12 x 35 lbs

    Superset: Tricep Pushdown
    10 x 50 lbs
    10 x 45 lbs
    10 x 45 lbs

    ---

    Notes:
    Decided to switch up dumbbell flys with machine flys since db were just feeling awkward and I couldn't find a comfortable weight (either too light and felt very little or too heavy and sacrified form.)

    Thursday July 18 was a rest/ab day so did a quick 5 min ab routine from AthleanX.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  6. #6
    Registered User gpammer's Avatar
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    Week 3 Workout 12 - Lower B (Saturday: July 20, 2019)

    Duration: 37 min

    Deadlift
    8 x 135 lbs (warmup)
    5 x 195 lbs
    5 x 195 lbs
    5 x 195 lbs

    Kettlebell Lunge *kept the same weight as last week, wanted to work on form
    8 x 16 kg (~35 lbs)
    8 x 16 kg (~35 lbs)
    8 x 16 kg (~35 lbs)

    Leg Extension
    10 x 135 lbs
    10 x 135 lbs
    10 x 135 lbs

    Seated Leg Curl
    10 x 95 lbs
    10 x 95 lbs
    10 x 95 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position) *40 lbs dumbbels
    20 x 80 lbs (10 slow / 10 fast)
    20 x 80 lbs (10 slow / 10 fast)
    20 x 80 lbs (10 slow / 10 fast)

    ---

    Notes:
    Quick workout, didnt realize it was my 3rd leg day of the week (cause of the last weekend being busy).
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  7. #7
    Registered User gpammer's Avatar
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    Week 4 Workout 13 - Upper A (Monday: July 22, 2019)

    Duration: 43 min

    Barbell Bench Press
    10 x 45 lbs (warmup)
    6 x 135 lbs (warmup)
    6 x 160 lbs
    6 x 160 lbs
    6 x 160 lbs

    Lat Pulldowns
    9 x 125 lbs
    9 x 125 lbs
    9 x 125 lbs

    Bent Over Barbell Rows
    9 x 85 lbs
    9 x 85 lbs
    9 x 85 lbs

    Barbell Incline Bench Press
    9 x 105 lbs
    9 x 105 lbs
    9 x 105 lbs

    Superset: Dumbbell Bicep Curl
    11 x 22.5 lbs
    11 x 22.5 lbs
    11 x 22.5 lbs

    Superset: Dumbbell Reverse Fly
    13 x 17.5 lbs
    13 x 17.5 lbs
    13 x 17.5 lbs

    ---

    Notes:
    Sluggish Monday. Rotated exercises around a bit.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  8. #8
    Registered User gpammer's Avatar
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    Lower A

    Week 4 Workout 14 (Tuesday: July 23, 2019)

    Duration: 39 min

    Back Squats
    10 x 45 lbs (warmup)
    6 x 135 lbs (warmup)
    6 x 155 lbs
    6 x 155 lbs
    6 x 155 lbs

    Romanian Deadlift
    9 x 135 lbs (warmup)
    9 x 165 lbs
    9 x 165 lbs
    9 x 165 lbs

    Leg Press
    11 x 268 lbs
    11 x 268 lbs
    11 x 268 lbs

    Seated Leg Curl
    11 x 95 lbs
    11 x 95 lbs
    11 x 95 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position)
    20 x 80 lbs (30/ea) (10 slow / 10 fast)
    20 x 80 lbs (30/ea) (10 slow / 10 fast)
    20 x 80 lbs (30/ea) (10 slow / 10 fast)

    ---

    Notes:
    Squats felt sluggish today - still trying to adjust to morning workouts.
    Last edited by gpammer; 07-25-2019 at 07:16 AM.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  9. #9
    Registered User gpammer's Avatar
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    Upper B

    Week 4 Workout 15 - (Thursday: July 25, 2019)

    Duration: 36 min

    Standing Barbell Shoulder Press
    10 x 45 lbs (warmup)
    6 x 100 lbs
    6 x 100 lbs
    6 x 100 lbs

    Machine Fly
    11 x 85 lbs
    11 x 85 lbs
    11 x 85 lbs

    Pull Ups
    9 x 10 lbs
    9 x 10 lbs
    7 x 10 lbs

    Pendlay Rows
    9 x 75 lbs
    9 x 75 lbs
    9 x 75 lbs

    Superset: Face Pull
    13 x 35 lbs
    13 x 35 lbs
    13 x 35 lbs

    Superset: Tricep Pushdown
    11 x 45 lbs
    11 x 45 lbs
    11 x 45 lbs

    ---

    Notes:
    OBP was tough, will still go for 105 lbs next week.

    Failed on the last set of Pull Ups with 10lbs - Will do same reps and weight next week.

    Tricep Pushdowns were tough and took mini breaks in between reps - will continue with 45 lbs next week as well.

    Wednesday, July 24 was a complete rest day, was exhausted from Monday and Tuesday. Heading to AC tomorrow morning, hopefully to find a gym to finish up this weeks workout (Lower B). I think the Borgata has a decent gym facility but probably no free weights besides dumbbells.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  10. #10
    Registered User gpammer's Avatar
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    Lower B

    Week 4 Workout 16 (Friday: July 26, 2019)


    Duration: 28 min

    Dumbbell Romanian Deadlift
    10 x 40 lbs (warmup) / each hand
    10 x 55 lbs / each hand
    10 x 55 lbs / each hand
    10 x 55 lbs / each hand

    Dumbbell Lunge
    9 x 35lbs
    9 x 35lbs
    9 x 35lbs

    Leg Extension
    11 x 135 lbs
    11 x 135 lbs
    11 x 135 lbs

    Seated Leg Curl
    11 x 95 lbs
    11 x 95 lbs
    11 x 95 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position) *40 lbs dumbbells
    22 x 80 lbs (11 slow / 11 fast)
    22 x 80 lbs (11 slow / 11 fast)
    22 x 80 lbs (11 slow / 11 fast)

    ---

    Notes:
    At the Borgata in AC, they only have dumbbells and machines so had to adjust some exercises. Overall a quick workout but felt good to get some gym time in on vacation.

    Saturday (July 27th) Did some cardio and ab workout in the morning. Surprising to see so many people up early at the gym at a casino (probably working off the stress they induced from gambling xD)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  11. #11
    Registered User gpammer's Avatar
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    Upper A

    Week 5 Workout 17 (Tuesday: July 30, 2019)


    Duration: 43 min

    Barbell Bench Press
    10 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 165 lbs
    5 x 165 lbs
    5 x 165 lbs

    Barbell Incline Bench Press
    8 x 110 lbs
    8 x 110 lbs
    8 x 110 lbs

    Bent Over Barbell Rows
    8 x 95 lbs
    8 x 95 lbs
    8 x 95 lbs

    Lat Pulldowns
    8 x 130 lbs
    8 x 130 lbs
    8 x 130 lbs

    Superset: Dumbbell Bicep Curl
    10 x 25 lbs
    10 x 25 lbs
    10 x 25 lbs

    Superset: Dumbbell Reverse Fly
    12 x 20 lbs
    12 x 20 lbs
    12 x 20 lbs

    ---

    Notes:
    Both bench felt good - same with bent over rows. Superset was tough and tiring... usually don't take rest between each superset but had to take up to a min before going again.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  12. #12
    Registered User gpammer's Avatar
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    Lower A

    Week 5 Workout 18 (Tuesday: July 31, 2019)


    Duration: 47 min

    Back Squats
    10 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 165 lbs
    5 x 165 lbs
    5 x 165 lbs

    Romanian Deadlift
    8 x 135 lbs (warmup)
    8 x 175 lbs
    8 x 175 lbs
    8 x 175 lbs

    Leg Press
    8 x 208 lbs (warmup)
    10 x 278 lbs
    10 x 278 lbs
    10 x 278 lbs

    Seated Leg Curl
    10 x 105 lbs
    10 x 105 lbs
    10 x 105 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position)
    20 x 90 lbs (45/ea) (10 slow / 10 fast)
    20 x 90 lbs (45/ea) (10 slow / 10 fast)
    20 x 90 lbs (45/ea) (10 slow / 10 fast)

    ---

    Notes:
    Squats felt tough as did the end of the RDLs. Started to take some video to check form - may post in the future.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  13. #13
    Registered User gpammer's Avatar
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    Upper B

    Week 5 Workout 19 - (Friday: August 2, 2019)


    Duration: 35 min

    Standing Barbell Shoulder Press
    10 x 45 lbs (warmup)
    5 x 105 lbs
    5 x 105 lbs
    5 x 105 lbs

    Pull Ups
    9 x 10 lbs
    9 x 10 lbs
    8 x 10 lbs

    Pendlay Rows
    8 x 85 lbs
    8 x 85 lbs
    8 x 85 lbs

    Machine Fly
    10 x 90 lbs
    10 x 90 lbs
    10 x 90 lbs

    Superset: Face Pull
    12 x 40 lbs
    12 x 40 lbs
    12 x 40 lbs

    Superset: Tricep Pushdown
    10 x 50 lbs
    10 x 50 lbs
    10 x 50 lbs

    ---

    Notes:
    Failed again on Pull-Ups for 9 reps @ 10lbs. Will go for it again next week.

    Longer rest between and during superset reps - Will decide if I need to do the same weight again for another 2 weeks (after I try and up the rep +1 next week)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  14. #14
    Registered User gpammer's Avatar
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    Lower B

    Week 5 Workout 20 (Saturday: August 3, 2019)


    Duration: 41 min

    Deadlift
    8 x 135 lbs (warmup)
    6 x 195 lbs
    6 x 195 lbs
    6 x 195 lbs

    Dumbbell Lunge
    8 x 40 lbs
    8 x 40 lbs
    8 x 40 lbs

    Leg Curl (lying)
    10 x 80 lbs
    10 x 80 lbs
    10 x 80 lbs

    Leg Extension
    10 x 140 lbs
    10 x 140 lbs
    10 x 140 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position) *45 lbs dumbbells
    20 x 90 lbs (10 slow / 10 fast)
    20 x 90 lbs (10 slow / 10 fast)
    20 x 90 lbs (10 slow / 10 fast)

    ---

    Notes:
    Deadlift felt good today - def ready for some heavier weight.

    Got some ab work in after this as well.
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  15. #15
    Registered User gpammer's Avatar
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    Upper A

    Week 6 Workout 21 (Monday: August 5, 2019)


    Duration: 44 min

    Barbell Bench Press - Hard
    10 x 45 lbs (warmup)
    6 x 135 lbs (warmup)
    6 x 165 lbs
    6 x 165 lbs
    6 x 165 lbs

    Barbell Incline Bench Press - Ideal
    9 x 110 lbs
    9 x 110 lbs
    9 x 110 lbs

    Bent Over Barbell Rows - Easy
    9 x 95 lbs
    9 x 95 lbs
    9 x 95 lbs

    Lat Pulldowns - Hard
    9 x 130 lbs
    9 x 130 lbs
    9 x 130 lbs

    Superset: Dumbbell Bicep Curl - Max Effort
    11 x 25 lbs
    11 x 25 lbs
    11 x 25 lbs

    Superset: Dumbbell Reverse Fly - Max Effort
    13 x 20 lbs
    13 x 20 lbs
    13 x 20 lbs

    ---

    Notes:

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  16. #16
    Registered User gpammer's Avatar
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    Location: Northampton, Pennsylvania, United States
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    Lower A

    Week 6 Workout 22 (Tuesday: August 6, 2019)


    Duration: 47 min

    Back Squats - Hard
    10 x 45 lbs (warmup)
    6 x 135 lbs (warmup)
    6 x 165 lbs
    6 x 165 lbs
    6 x 165 lbs

    Romanian Deadlift - Hard
    8 x 135 lbs (warmup)
    9 x 175 lbs
    9 x 175 lbs
    9 x 175 lbs

    Leg Press - Ideal
    11 x 208 lbs (warmup)
    11 x 278 lbs
    11 x 278 lbs
    11 x 278 lbs

    Seated Leg Curl - Ideal
    11 x 105 lbs
    11 x 105 lbs
    11 x 105 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position) - Hard
    22 x 90 lbs (45/ea) (11 slow / 11 fast)
    22 x 90 lbs (45/ea) (11 slow / 11 fast)
    22 x 90 lbs (45/ea) (11 slow / 11 fast)

    ---

    Notes:

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  17. #17
    Registered User gpammer's Avatar
    Join Date: Jan 2016
    Location: Northampton, Pennsylvania, United States
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    Upper B

    Week 6 Workout 23 - (Thursday: August 8, 2019)


    Duration: 42 min

    Standing Barbell Shoulder Press - Max Effort
    10 x 45 lbs (warmup)
    6 x 105 lbs
    6 x 105 lbs
    4 x 105 lbs *FAIL*

    Pull Ups - Hard
    9 x 10 lbs
    9 x 10 lbs
    9 x 10 lbs

    Pendlay Rows - Ideal
    9 x 85 lbs
    9 x 85 lbs
    9 x 85 lbs

    Superset: Face Pull - Easy
    13 x 40 lbs
    13 x 40 lbs
    13 x 40 lbs

    Superset: Tricep Pushdown - Max Effort
    11 x 50 lbs
    11 x 50 lbs
    11 x 50 lbs

    Machine Fly - Easy
    11 x 90 lbs
    11 x 90 lbs
    11 x 90 lbs

    ---

    Notes:
    Finally got the Pull- ups! But failed on the OHP. Will go again same weight, same reps next week.

    Longer rest between and during superset reps - decided I need to do the same weight again for another 2 weeks.

    Wednesday August 7 was a active rest day - did a quick 6min ab routine using AthleanX app.

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  18. #18
    Registered User gpammer's Avatar
    Join Date: Jan 2016
    Location: Northampton, Pennsylvania, United States
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    Lower B

    Week 6 Workout 24 (Friday: August 9, 2019)


    Duration: 41 min

    Dumbbell Lunge - Hard
    9 x 45lbs
    9 x 45lbs
    9 x 45lbs

    Deadlift - Hard
    5 x 135 lbs (warmup)
    5 x 205 lbs
    5 x 205 lbs
    5 x 205 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position) *45 lbs dumbbells - Hard
    22 x 90 lbs (11 slow / 11 fast)
    22 x 90 lbs (11 slow / 11 fast)
    22 x 90 lbs (11 slow / 11 fast)

    Lying Leg Curl - Hard
    11 x 80 lbs
    11 x 80 lbs
    11 x 80 lbs

    Leg Extension - Easy
    11 x 140 lbs
    11 x 140 lbs
    11 x 140 lbs


    ---

    Notes:
    Had to alter my exercise order since it was pretty busy today (unusual)

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  19. #19
    Registered User gpammer's Avatar
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    Location: Northampton, Pennsylvania, United States
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    Upper A

    Week 7 Workout 25 (Monday: August 12, 2019)


    Duration: 44 min

    Barbell Bench Press - Ideal
    10 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 170 lbs
    5 x 170 lbs
    5 x 170 lbs

    Barbell Incline Bench Press - Ideal
    8 x 115 lbs
    8 x 115 lbs
    8 x 115 lbs

    Bent Over Barbell Rows - Easy
    8 x 100 lbs
    8 x 100 lbs
    8 x 100 lbs

    Lat Pulldowns - Hard
    8 x 140 lbs
    8 x 140 lbs
    8 x 140 lbs

    Superset: Dumbbell Bicep Curl - Hard
    10 x 25 lbs
    10 x 25 lbs
    10 x 25 lbs

    Superset: Dumbbell Reverse Fly - Hard
    12 x 20 lbs
    12 x 20 lbs
    12 x 20 lbs

    ---

    Notes:

    Used same weight in the superset this week and will use the same next week.

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  20. #20
    Registered User gpammer's Avatar
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    Location: Northampton, Pennsylvania, United States
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    Lower A

    Week 7 Workout 26 (Wednesday: August 14, 2019)


    Duration: 44 min

    Back Squats - Max Effort
    10 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 175 lbs
    5 x 175 lbs
    5 x 175 lbs

    Romanian Deadlift - Hard
    8 x 135 lbs (warmup)
    8 x 185 lbs
    8 x 185 lbs
    8 x 185 lbs

    Leg Press - Ideal
    10 x 208 lbs (warmup)
    10 x 298 lbs
    10 x 298 lbs
    10 x 298 lbs

    Superset: Dumbbell Calf Raises (3 angle feet position) - Hard
    22 x 90 lbs (45/ea) (11 slow / 11 fast)
    22 x 90 lbs (45/ea) (11 slow / 11 fast)
    22 x 90 lbs (45/ea) (11 slow / 11 fast)

    Seated Leg Curl - Ideal
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs

    ---

    Notes:

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  21. #21
    Registered User gpammer's Avatar
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    Location: Northampton, Pennsylvania, United States
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    Upper B

    Week 7 Workout 27 - (Friday: August 16, 2019)


    Duration: 34 min

    Standing Barbell Shoulder Press - Max Effort
    10 x 45 lbs (warmup)
    6 x 105 lbs
    6 x 105 lbs
    6 x 105 lbs

    Pull Ups - Hard
    8 x15 lbs
    8 x15 lbs
    8 x15 lbs

    Pendlay Rows - Ideal
    8 x 95 lbs
    8 x 95 lbs
    8 x 95 lbs

    Machine Fly - Ideal
    10 x 100 lbs
    10 x 100 lbs
    10 x 100 lbs

    Superset: Face Pull - Ideal
    12 x 40 lbs
    12 x 40 lbs
    12 x 40 lbs

    Superset: Tricep Pushdown - Hard
    10 x 40 lbs
    10 x 40 lbs
    10 x 40 lbs

    ---

    Notes:

    Thursday August 15 was an active rest day - did a quick 6min ab routine using AthleanX app.

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  22. #22
    Registered User gpammer's Avatar
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    Lower B

    Week 7 Workout 28 (Saturday: August 17, 2019) (forgot to post)


    Duration: 45 min

    Deadlift - Ideal
    6 x 135 lbs (warmup)
    6 x 185 lbs (warmup)
    6 x 205 lbs
    6 x 205 lbs
    6 x 205 lbs

    Dumbbell Lunge - Hard
    9 x 50 lbs
    9 x 50 lbs
    9 x 50 lbs

    Leg Extension - Ideal
    10 x 150 lbs
    10 x 150 lbs
    10 x 150 lbs

    Seated Leg Curl - Ideal
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs

    Calf Raises (On seated leg press) - Ideal
    20 x 150 lbs
    20 x 150 lbs
    20 x 150 lbs

    ---

    Notes:
    Did 7 min abs after the workout.

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  23. #23
    Registered User gpammer's Avatar
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    Location: Northampton, Pennsylvania, United States
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    Upper A

    Week 8 Workout 29 (Monday: August 19, 2019)


    Duration: 44 min

    Barbell Bench Press - Hard
    10 x 45 lbs (warmup)
    6 x 135 lbs (warmup)
    6 x 170 lbs
    6 x 170 lbs
    6 x 170 lbs

    Barbell Incline Bench Press - Ideal
    9 x 115 lbs
    9 x 115 lbs
    9 x 115 lbs

    Bent Over Barbell Rows - Ideal
    9 x 100 lbs
    9 x 100 lbs
    9 x 100 lbs

    Cable Row - Hard
    8 x 100 lbs (warmup)
    8 x 125 lbs
    8 x 125 lbs
    8 x 125 lbs

    Superset: Dumbbell Bicep Curl - Hard
    11 x 25 lbs
    11 x 25 lbs
    11 x 25 lbs

    Superset: Dumbbell Reverse Fly - Hard

    13 x 20 lbs
    13 x 20 lbs
    13 x 20 lbs

    ---

    Notes:
    n/a


    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  24. #24
    Registered User gpammer's Avatar
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    Location: Northampton, Pennsylvania, United States
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    Rep Power: 48
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    Lower A

    Week 8 Workout 30 (Wednesday: August 21, 2019)


    Duration: 44 min

    Back Squats - Hard
    10 x 45 lbs (warmup)
    6 x 135 lbs (warmup)
    6 x 175 lbs
    6 x 175 lbs
    6 x 175 lbs

    Romanian Deadlift - Hard
    8 x 135 lbs (warmup)
    9 x 185 lbs
    9 x 185 lbs
    9 x 185 lbs

    Leg Press - Hard
    10 x 208 lbs (warmup)
    11 x 298 lbs
    11 x 298 lbs
    11 x 298 lbs

    Seated Leg Curl - Ideal
    11 x 110 lbs
    11 x 110 lbs
    11 x 110 lbs

    Calf Raises (On seated leg press) - Ideal
    22 x 150 lbs
    22 x 150 lbs
    22 x 150 lbs


    ---

    Notes:

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  25. #25
    Registered User gpammer's Avatar
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    Location: Northampton, Pennsylvania, United States
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    Upper B

    Week 8 Workout 31 - (Friday: August 23, 2019)


    Duration: 38 min

    Standing Barbell Shoulder Press - Max Effort * FAIL
    8 x 45 lbs (warmup)
    5 x 110 lbs
    3 x 110 lbs
    4 x 110 lbs

    Pull Ups - Hard

    9 x15 lbs
    9 x15 lbs
    9 x15 lbs

    Pendlay Rows - Ideal

    9 x 45 lbs (warmup)
    9 x 95 lbs
    9 x 95 lbs
    9 x 95 lbs

    Machine Fly - Ideal
    11 x 100 lbs
    11 x 100 lbs
    11 x 100 lbs

    Superset: Face Pull - Ideal
    13 x 40 lbs
    13 x 50 lbs
    13 x 50 lbs

    Superset: Tricep Pushdown - Hard
    11 x 40 lbs
    11 x 40 lbs
    11 x 40 lbs

    ---

    Notes:

    Failed OHP. Gonna try again next week and if I can't get it going to soft reset.

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  26. #26
    Registered User gpammer's Avatar
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    Location: Northampton, Pennsylvania, United States
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    Lower B

    Week 8 Workout 32 (Monday: August 26, 2019)


    Duration: 41 min

    Deadlift - Hard
    8 x 135 lbs (warmup)
    5 x 215 lbs
    5 x 215 lbs
    5 x 215 lbs

    Dumbbell Lunge - Hard
    9 x 50 lbs
    9 x 50 lbs
    9 x 50 lbs

    Leg Extension - Ideal
    11 x 150 lbs
    11 x 150 lbs
    11 x 150 lbs

    Seated Leg Curl - Ideal
    10 x 115 lbs
    10 x 115 lbs
    10 x 115 lbs

    Calf Raises (On seated leg press) - Ideal
    20 x 160 lbs
    20 x 160 lbs
    20 x 160 lbs

    ---

    Notes:

    Tweaked neck on OHP so took the weekend off. Still a little still but didn't effect the workout. Deadlift def feeling heavy now - might have to study my form a little more.

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  27. #27
    Registered User gpammer's Avatar
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    Upper A

    Week 9 Workout 33 (Tuesday: August 27, 2019)


    Duration: 41 min

    Barbell Bench Press - Hard
    8 x 45 lbs (warmup)
    8 x 135 lbs (warmup)
    5 x 175 lbs
    5 x 175 lbs
    5 x 175 lbs

    Barbell Incline Bench Press - Ideal
    8 x 120 lbs
    8 x 120 lbs
    8 x 120 lbs

    Bent Over Barbell Rows - Ideal
    8 x 100 lbs
    8 x 100 lbs
    8 x 100 lbs

    Lat Pulldown - Hard
    9 x 145 lbs
    9 x 145 lbs
    9 x 145 lbs

    Superset: Dumbbell Bicep Curl - Hard
    8 x 30 lbs
    8 x 30 lbs
    8 x 30 lbs

    Superset: Dumbbell Reverse Fly - Hard
    8 x 22.5 lbs
    8 x 22.5 lbs
    8 x 22.5 lbs

    ---

    Notes:
    n/a


    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  28. #28
    Registered User gpammer's Avatar
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    Lower A

    Week 9 Workout 34 (Thursday: August 29, 2019)


    Duration: 42 min

    Back Squats - Ideal
    8 x 45 lbs (warmup)
    5 x 135 lbs (warmup)
    5 x 150 lbs
    5 x 150 lbs
    5 x 150 lbs

    Romanian Deadlift - Hard
    8 x 135 lbs (warmup)
    9 x 195 lbs
    9 x 195 lbs
    9 x 195 lbs

    Leg Press - Ideal
    5 x 298 lbs (warmup)
    10 x 318 lbs
    10 x 318 lbs
    10 x 318 lbs

    Seated Leg Curl - Ideal
    11 x 115 lbs
    11 x 115 lbs
    11 x 115 lbs

    Calf Raises (On seated leg press) - Ideal
    22 x 160 lbs
    22 x 150 lbs
    22 x 150 lbs


    ---

    Notes:
    Wanted to focus more on form with Squat than trying to push heavier and break down. Was def. easy and form felt good at a much lighter weight.

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  29. #29
    Registered User gpammer's Avatar
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    Upper B

    Week 9 Workout 35 - (Friday: August 30, 2019)


    Duration: 35 min

    Standing Barbell Shoulder Press - Ideal
    10 x 45 lbs (warmup)
    5 x 100 lbs
    5 x 100 lbs
    5 x 110 lbs

    Pull Ups - Hard
    8 x 20 lbs
    8 x 20 lbs
    8 x 20 lbs

    Pendlay Rows - Hard
    8 x 100 lbs
    8 x 100 lbs
    8 x 100 lbs

    Machine Fly - Ideal
    10 x 110 lbs
    10 x 110 lbs
    10 x 110 lbs

    Superset: Face Pull - Ideal
    12 x 50 lbs
    12 x 50 lbs
    12 x 50 lbs

    Superset: Tricep Pushdown - Hard
    10 x 50 lbs
    10 x 50 lbs
    10 x 50 lbs

    ---

    Notes:

    Soft reset with OHP - focused more on form.

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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  30. #30
    Registered User gpammer's Avatar
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    Lower B

    Week 9 Workout 36 (Sunday: Sept 1, 2019)


    Duration: 46 min

    Deadlift - Hard
    8 x 135 lbs (warmup)
    6 x 185 lbs (warmup)
    6 x 215 lbs
    6 x 215 lbs
    6 x 215 lbs

    Dumbbell Lunge - Hard
    8 x 50 lbs
    8 x 50 lbs
    8 x 50 lbs

    Leg Extension - Ideal
    10 x 160 lbs
    10 x 160 lbs
    10 x 160 lbs

    Seated Leg Curl - Ideal
    11 x 115 lbs
    11 x 115 lbs
    11 x 115 lbs

    Calf Raises (On seated leg press) - Ideal
    20 x 170 lbs
    20 x 170 lbs
    20 x 170 lbs

    ---

    Notes:
    Forgot to post

    Exertion Rating:
    No effort (1/5)
    Easy (2/5)
    Ideal (3/5)
    Hard (4/5)
    Max Effort (5/5)
    Fitbod App 1RM (estimates): October 17, 2019

    Bench - 225 lbs
    Squat - 215 lbs
    Deadlift - 305 lbs

    Log:
    https://forum.bodybuilding.com/showthread.php?t=177346451
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