Fierce 5 (Intermediate U/L) Workout log

**gpammer** · 10-23-2019, 09:42 AM

Squat (Cycle 1 - Week 3)

Date: Oct 23 - 2019

Duration: 32 min

Squat
5 x 45 lbs (warmup)
5 x 135 lbs (warmup)
5 x 145 lbs
3 x 165 lbs
7 x 185 lbs

BBB
10 x 110 lbs
10 x 110 lbs
10 x 110 lbs
10 x 110 lbs
10 x 110 lbs

Seated Leg Curl
10 x 110 lbs
10 x 110 lbs
10 x 110 lbs

- Ran out of time - got a late start today. But felt sluggish after BBB.

**gpammer** · 10-25-2019, 06:48 AM

Shoulder Press (Cycle 1 - Week 3)

Date: Oct 25 - 2019

Duration: 37 min

Shoulder Press
5 x 45 lbs (warmup)
5 x 90 lbs
3 x 100 lbs
6 x 110 lbs

BBB
10 x 65 lbs
10 x 65 lbs
10 x 65 lbs
10 x 65 lbs
10 x 65 lbs

Bench Dips
15 x 0 lbs
15 x 0 lbs
15 x 0 lbs
15 x 0 lbs
15 x 0 lbs

Chin Ups / Pull Ups / Wide Grip
8 x 0 lbs
8 x 0 lbs
8 x 0 lbs

**gpammer** · 10-26-2019, 08:00 AM

Deadlift (Cycle 1 - Week 3)

Date: Oct 26 - 2019

Duration: 28 min

Deadlift
5 x 135 lbs (warmup)
5 x 190 lbs
3 x 220 lbs
9 x 245 lbs

BBB
10 x 135 lbs
10 x 135 lbs
10 x 135 lbs
10 x 135 lbs
10 x 135 lbs

Going hiking so didn't do the remaining accessory work.

**gpammer** · 10-28-2019, 09:16 AM

Bench (Cycle 2 - Week 1)

Date: Oct 28 - 2019

Duration: 40 min

Barbell Bench Press
5 x 45 lbs (warmup)
5 x 135 lbs
5 x 155 lbs
9 x 175 lbs

BBB
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs

Dumbbell Row
10 x 45 lbs
10 x 45 lbs
10 x 45 lbs

Dumbbell Bicep Curls
10 x 22.5 lbs
10 x 22.5 lbs
10 x 22.5 lbs

Note: Skipped the de-load week since the first cycle was relatively light.

**gpammer** · 10-30-2019, 06:46 AM

Squat (Cycle 2 - Week 1)

Date: Oct 30 - 2019

Duration: 40 min

Squat
5 x 45 lbs (warmup)
5 x 135 lbs (warmup)
5 x 150 lbs
10 x 170 lbs

BBB
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs

Seated Leg Curl
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs

Leg Extension
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs

**gpammer** · 11-01-2019, 11:40 AM

Shoulder Press (Cycle 2 - Week 1)

Date: Nov 1 - 2019

Duration: 38 min

Shoulder Press
5 x 45 lbs (warmup)
5 x 80 lbs
5 x 90 lbs
7 x 105 lbs

BBB
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs

Bench Dips
15 x 0 lbs
15 x 0 lbs
15 x 0 lbs
15 x 0 lbs
15 x 0 lbs

Chin Ups / Pull Ups
10 x 0 lbs
10 x 0 lbs
10 x 0 lbs

**gpammer** · 11-03-2019, 07:09 AM

Deadlift (Cycle 2 - Week 1)

Date: Nov 2 - 2019

Duration: 50 min

Deadlift
5 x 135 lbs (warmup)
5 x 175 lbs
5 x 200 lbs
12 x 225 lbs

BBB
10 x 145 lbs
10 x 145 lbs
10 x 145 lbs
10 x 145 lbs
10 x 145 lbs

Good Mornings
10 x 55 lbs
10 x 55 lbs
10 x 55 lbs

Leg Press
10 x 90 lbs

Calf Press
15 x 180 lbs
15 x 270 lbs
15 x 270 lbs

**gpammer** · 11-04-2019, 06:45 AM

Bench (Cycle 2 - Week 2)

Date: Nov 4 - 2019

Duration: 38 min

Barbell Bench Press
5 x 45 lbs (warmup)
5 x 135 lbs (warmup)
3 x 145 lbs
3 x 165 lbs
8 x 185 lbs

BBB
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs

Dumbbell Row
10 x 45 lbs
10 x 45 lbs
10 x 45 lbs

Dumbbell Bicep Curls
10 x 25 lbs
10 x 25 lbs
10 x 25 lbs

**gpammer** · 11-06-2019, 06:10 AM

Squat (Cycle 2 - Week 2)

Date: Nov 6 - 2019

Duration: 43 min

Squat
5 x 45 lbs (warmup)
5 x 135 lbs (warmup)
3 x 140 lbs
3 x 160 lbs
8 x 180 lbs

BBB
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs

Seated Leg Curl
10 x 140 lbs
10 x 140 lbs
10 x 140 lbs

Leg Extension
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs

**gpammer** · 11-08-2019, 08:39 AM

Shoulder Press (Cycle 2 - Week 2)

Date: Nov 8 - 2019

Duration: 42 min

Shoulder Press
10 x 45 lbs (warmup)
3 x 85 lbs
3 x 95 lbs
6 x 110 lbs

BBB
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs

Bench Dips
15 x 0 lbs
15 x 10 lbs
15 x 10 lbs
15 x 10 lbs
15 x 10 lbs

Chin Ups / Pull Ups
10 x 0 lbs
8 x 0 lbs
8 x 0 lbs

**gpammer** · 11-11-2019, 11:55 AM

Deadlift (Cycle 2 - Week 2)

Date: Nov 9 - 2019

Duration: 47 min

Deadlift
5 x 135 lbs (warmup)
3 x 185 lbs
3 x 210 lbs
11 x 240 lbs

BBB
10 x 135 lbs
10 x 135 lbs
10 x 135 lbs
10 x 135 lbs
10 x 135 lbs

Good Mornings
10 x 55 lbs
10 x 55 lbs
10 x 55 lbs

**gpammer** · 11-11-2019, 11:56 AM

Bench (Cycle 2 - Week 3)

Date: Nov 11 - 2019

Duration: 38 min

Barbell Bench Press
5 x 45 lbs (warmup)
5 x 135 lbs (warmup)
5 x 155 lbs
3 x 175 lbs
5 x 195 lbs

BBB
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs

Dumbbell Row
10 x 45 lbs
10 x 45 lbs
10 x 45 lbs

Dumbbell Bicep Curls
10 x 25 lbs
10 x 25 lbs
10 x 25 lbs

**gpammer** · 11-13-2019, 06:28 AM

Squat (Cycle 2 - Week 3)

Date: Nov 13 - 2019

Duration: 39 min

Squat
5 x 45 lbs (warmup)
5 x 135 lbs (warmup)
5 x 150 lbs
3 x 170 lbs
6 x 190 lbs

BBB
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs

Dumbbell Lunges
10 x 40 lbs
10 x 40 lbs
10 x 40 lbs

**gpammer** · 11-15-2019, 11:38 AM

Shoulder Press (Cycle 2 - Week 3)

Date: Nov 15 - 2019

Duration: 35 min

Shoulder Press
10 x 45 lbs (warmup)
5 x 90 lbs
3 x 105 lbs
4 x 115 lbs

BBB
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs

Cable Rope Tricep Extension
10 x 40 lbs
10 x 40 lbs
10 x 40 lbs
10 x 40 lbs
10 x 40 lbs

Cable Row
10 x 90 lbs
10 x 90 lbs
10 x 90 lbs
10 x 90 lbs
10 x 90 lbs

**gpammer** · 11-18-2019, 07:06 AM

Deadlift (Cycle 2 - Week 3)

Date: Nov 16 - 2019

Duration: 52 min

Deadlift
5 x 135 lbs (warmup)
5 x 200 lbs
3 x 225 lbs
10 x 250 lbs

BBB
10 x 145 lbs
10 x 145 lbs
10 x 145 lbs
10 x 145 lbs
10 x 145 lbs

Good Mornings
10 x 55 lbs
10 x 55 lbs
10 x 55 lbs

Calf Raises
20 x 170 lbs
20 x 170 lbs
20 x 170 lbs
20 x 170 lbs
20 x 170 lbs

**gpammer** · 11-18-2019, 07:10 AM

Bench (Cycle 2 - Deload)

Date: Nov 18 - 2019

Duration: 47 min

Dumbbell Bench Press
5 x 40 lbs (warmup)
5 x 50 lbs (warmup)
5 x 60 lbs
5 x 60 lbs
5 x 60 lbs

Barbell Incline Bench Press
10 x 95 lbs
10 x 105 lbs
10 x 115 lbs

Machine flys
10 x 115 lbs
10 x 115 lbs
10 x 105 lbs

Dumbbell Bicep Curl
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs

Dumbbell 21s
21 x 15 lbs
21 x 15 lbs
21 x 15 lbs

EZ Bar Skullcrushers
10 x 65 lbs
10 x 75 lbs
10 x 75 lbs

Cable Rope Tricep Extension
10 x 30 lbs
10 x 30 lbs
10 x 30 lbs

**gpammer** · 11-19-2019, 06:32 PM

Lower (Cycle 2 - Deload)

Date: Nov 19 - 2019

Duration: 47 min

Dumbbell Lunge
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs

Dumbbell Squat
10 x 30 lbs
10 x 30 lbs
10 x 30 lbs
10 x 30 lbs
10 x 30 lbs

Leg Extension
10 x 130 lbs
10 x 130 lbs
10 x 130 lbs
10 x 130 lbs
10 x 130 lbs

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

**gpammer** · 11-25-2019, 06:33 AM

Upper (Cycle 2 - Deload)

Date: Nov 21 - 2019

Duration: 28 min

Decline Push Up
15 reps
15 reps
15 reps
15 reps
15 reps

Push Up
20 reps
20 reps
20 reps

Pike Push Up
10 reps
10 reps
10 reps

Tricep Dip
15 reps
15 reps
15 reps
15 reps
15 reps

Diamond Push Up
12 reps
12 reps
12 reps

Notes:
On Vacation - only could do body weight tings

**gpammer** · 11-30-2019, 09:02 AM

Bench (Cycle 3 - Week 1)

Date: Nov 26 - 2019

Duration: 38 min

Barbell Bench Press
5 x 45 lbs (warmup)
5 x 135 lbs
5 x 160 lbs
6 x 180 lbs

BBB
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs

Superset

Dumbbell Row
10 x 45 lbs
10 x 45 lbs
10 x 45 lbs

Dumbbell Bicep Curls
10 x 25 lbs
10 x 25 lbs
10 x 25 lbs

**gpammer** · 11-30-2019, 09:03 AM

Squat (Cycle 3 - Week 1)

Date: Nov 29 - 2019

Duration: 34 min

Squat
5 x 45 lbs (warmup)
5 x 135 lbs
5 x 160 lbs
8 x 180 lbs

BBB
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs

Leg Extensions
10 x 140 lbs
10 x 140 lbs
10 x 140 lbs

Seated Leg Curl
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs

**gpammer** · 11-30-2019, 09:05 AM

Shoulder Press (Cycle 3 - Week 1)

Date: Nov 30 - 2019

Duration: 44 min

Shoulder Press
10 x 45 lbs (warmup)
5 x 80 lbs
5 x 95 lbs
7 x 105 lbs

BBB
10 x 75 lbs
10 x 75 lbs
10 x 75 lbs
10 x 75 lbs
10 x 75 lbs

Lat Pulldown
10 x 140 lbs
10 x 140 lbs
10 x 120 lbs
10 x 120 lbs
10 x 120 lbs

Cable Rope Tricep Extension
10 x 40 lbs
10 x 40 lbs
10 x 40 lbs
10 x 40 lbs
10 x 40 lbs

**gpammer** · 12-15-2019, 01:28 PM

Deadlift (Cycle 3 - Week 1)

Date: Nov 16 - 2019

Duration: 34 min

Deadlift
5 x 135 lbs (warmup)
5 x 180 lbs
5 x 205 lbs
10 x 235 lbs

BBB
10 x 150 lbs
10 x 150 lbs
10 x 150 lbs
10 x 150 lbs
10 x 150 lbs

**gpammer** · 12-15-2019, 01:29 PM

Bench (Cycle 3 - Week 2)

Date: Dec 5 - 2019

Duration: 30 min

Barbell Bench Press
5 x 45 lbs (warmup)
3 x 135 lbs
3 x 170 lbs
5 x 190 lbs

BBB
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs

**gpammer** · 12-15-2019, 01:31 PM

Squat (Cycle 3 - Week 2)

Date: Dec 7 - 2019

Duration: 51 min

Squat
5 x 45 lbs (warmup)
5 x 135 lbs (warmup
3 x 150 lbs
3 x 170 lbs
4 x 190 lbs

BBB
5 x 135 lbs
5 x 135 lbs
5 x 135 lbs
5 x 135 lbs
5 x 135 lbs

Leg Extensions
10 x 145 lbs
10 x 145 lbs
10 x 145 lbs
10 x 145 lbs
10 x 145 lbs

Seated Leg Curl
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs

Calf Raise
25 x 150 lbs
25 x 150 lbs
25 x 150 lbs
25 x 150 lbs
25 x 150 lbs

**gpammer** · 12-15-2019, 01:32 PM

Shoulder Press (Cycle 3 - Week 2)

Date: Dec 9 - 2019

Duration: 37 min

Shoulder Press
10 x 45 lbs (warmup)
3 x 95 lbs
3 x 100 lbs
4 x 115 lbs

BBB
10 x 75 lbs
10 x 75 lbs
10 x 75 lbs
10 x 75 lbs
10 x 75 lbs

Bench Dip
15 x 10 lbs
15 x 10 lbs
15 x 10 lbs
15 x 10 lbs
15 x 10 lbs

Diamond Push Ups
12 reps
12 reps
12 reps

**gpammer** · 12-15-2019, 01:33 PM

Deadlift (Cycle 3 - Week 2)

Date: Dec 14 - 2019

Duration: 44 min

Deadlift
5 x 135 lbs (warmup)
3 x 190 lbs
3 x 220 lbs
9 x 245 lbs

BBB
10 x 150 lbs
10 x 150 lbs
10 x 150 lbs
10 x 150 lbs
10 x 150 lbs

Good Mornings
10 x 65 lbs
10 x 65 lbs
10 x 65 lbs

**gpammer** · 12-21-2019, 08:39 AM

Bench (Cycle 3 - Week 3)

Date: Dec 17 - 2019

Duration: 36 min

Barbell Bench Press
5 x 45 lbs (warmup)
5 x 135 lbs (warmup)
5 x 160 lbs
3 x 180 lbs
2 x 200 lbs

BBB
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs
10 x 125 lbs

**gpammer** · 12-21-2019, 08:41 AM

Squat (Cycle 3 - Week 3)

Date: Dec 19 - 2019

Duration: 32 min

Squat
5 x 45 lbs (warmup)
5 x 135 lbs (warmup
5 x 160 lbs
3 x 180 lbs
3 x 200 lbs

Lunge
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs

**gpammer** · 12-21-2019, 08:44 AM

Shoulder Press (Cycle 3 - Week 3)

Date: Dec 21 - 2019

Duration: 43 min

Shoulder Press
10 x 45 lbs (warmup)
5 x 95 lbs
3 x 105 lbs
3 x 120 lbs

DB Bicep Curls
5 x 30 lbs
5 x 30 lbs
5 x 30 lbs
5 x 30 lbs
5 x 30 lbs

Hammer Curls
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs

Cable Tricep Pushdowns
12 x 50 lbs
12 x 50 lbs
12 x 50 lbs
12 x 45 lbs
12 x 45 lbs

Superset

Dumbbell Alternating Shoulder Raise
10 x 15 lbs
10 x 15 lbs
10 x 15 lbs

Seated Tricep Press
12 x 45 lbs
12 x 45 lbs
12 x 45 lbs

**gpammer** · 12-23-2019, 10:57 AM

Deadlift (Cycle 3 - Week 3)

Date: Dec 23 - 2019

Duration: 43 min

Deadlift
5 x 135 lbs (warmup)
5 x 205 lbs
3 x 235 lbs
6 x 260 lbs

BBB
10 x 150 lbs
10 x 150 lbs
10 x 150 lbs
10 x 150 lbs
10 x 150 lbs

Good Mornings
10 x 65 lbs
10 x 65 lbs
10 x 65 lbs

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