Fierce 5 (Intermediate U/L) Workout log

[gpammer]

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

[gpammer]

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)

[gpammer]

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.

[gpammer]

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)

[gpammer]

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.

[gpammer]

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).

[gpammer]

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.

[gpammer]

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.

[gpammer]

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.

[gpammer]

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)

[gpammer]

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.

[gpammer]

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.

[gpammer]

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)

[gpammer]

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.

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)

[gpammer]

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)