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  1. #1
    Registered User Dondo69's Avatar
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    New Journey (FIERCE 5 LOG)

    I have been lifting and tracking my nutrition seriously for about 2 months now, but i lifted for the past 3 years (not following a strict program, not using progressive overload, not counting calories/macros). For the past 3 years i've only gained approx. 11lbs of muscle. I decided to make this log so that i can track my strength and to find people who are in the same state as me. I'm currently following davisj3537's Fierce 5 routine.

    Here's my current stats:
    5'10"
    151 lbs
    11% body fat

    Lifts as of 9/16/2019
    WORKOUT A
    Squat 3x5 - 80 lbs
    Bench 3x5 - 85 lbs
    Pendlay Rows 3x8 - 45 lbs
    Face Pulls 3x10 - 20 lbs
    Calf raises 2x15 - 75 lbs
    Tricep pressdowns 2x10 - 35 lbs

    WORKOUT B
    Front Squat 3x5 - 50 lbs
    Overhead Press 3x5 - 35 lbs
    Romanian Deadlift 3x8 - 100 lbs
    Lat Pulldowns 3x8 - 40 lbs
    cable Crunch 2x15 - 35 lbs
    Bicep curls 2x10 - 20 lbs
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  2. #2
    Registered User Dondo69's Avatar
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    9/18/2019 workout

    Front Squat 3x5 - 60 lbs (+10lbs from prev. workout)
    Overhead Press 3x5 - 40 lbs (+5lbs from prev. workout)
    Romanian Deadlift 3x8 - 110 lbs (+10lbs from prev. workout)
    Lat Pulldowns 3x8 - 40 lbs (added 2 rep) x10
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  3. #3
    Registered User Dondo69's Avatar
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    9/20/2019 workout

    Squat 3x5 - 80 lbs
    Bench 3x5 - 85 lbs
    Pendlay Rows 3x8 - 45 lbs
    Face Pulls 3x10 - 20 lbs
    Calf raises 2x15 - 75 lbs
    Tricep pressdowns 2x10 - 35 lbs
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  4. #4
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    9/18/2019 workout

    Front Squat 3x5 - 60 lbs (+10lbs from prev. workout)
    Overhead Press 3x5 - 40 lbs (+5lbs from prev. workout)
    Romanian Deadlift 3x8 - 110 lbs (+10lbs from prev. workout)
    Lat Pulldowns 3x8 - 40 lbs (added 2 rep) x10
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    9/23/2019 workout

    Front Squat 3x5 - 70 lbs (+10lbs from prev. workout)
    Overhead Press 3x5 - 45 lbs (+5lbs from prev. workout)
    Romanian Deadlift 3x8 - 120 lbs (+5lbs from prev. workout)
    Lat Pulldowns 3x8 - 40 lbs (added 2 rep) x10
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  5. #5
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    9/23/2019 workout

    Front Squat 3x5 - 70 lbs (+10lbs from prev. workout)
    Overhead Press 3x5 - 45 lbs (+5lbs from prev. workout)
    Romanian Deadlift 3x8 - 120 lbs (+5lbs from prev. workout)
    Lat Pulldowns 3x8 - 40 lbs (added 2 rep) x10
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    9/25/2019 workout

    Squat 3x5 - (will not do legs this week. knees hurt so bad)
    Bench 3x5 - 90 lbs (+ 5lbs from prev. workout)
    Pendlay Rows 3x8 - 50 lbs (+ 5lbs from prev. workout)
    Face Pulls 3x10 - 20 lbs (+ 2reps from prev. workout) x12
    Calf raises 2x15 - (will not do legs this week. knees hurt so bad)
    Tricep pressdowns 2x10 - 35 lbs (+ 2reps from prev. workout) x12
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  6. #6
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    9/25/2019 workout

    Squat 3x5 - (will not do legs this week. knees hurt so bad)
    Bench 3x5 - 90 lbs (+ 5lbs from prev. workout)
    Pendlay Rows 3x8 - 50 lbs (+ 5lbs from prev. workout)
    Face Pulls 3x10 - 20 lbs (+ 2reps from prev. workout) x12
    Calf raises 2x15 - (will not do legs this week. knees hurt so bad)
    Tricep pressdowns 2x10 - 35 lbs (+ 2reps from prev. workout) x12
    9/28/2019 workout

    Front Squat 3x5 - 70 lbs (will not do legs this week. knees hurt so bad) will resume next week
    Overhead Press 3x5 - 45 lbs (+1rep) x6
    Romanian Deadlift 3x8 - 120 lbs (+1rep) x9
    Lat Pulldowns 3x8 - 40 lbs (added 2 rep) x10
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  7. #7
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    9/28/2019 workout

    Front Squat 3x5 - 70 lbs (will not do legs this week. knees hurt so bad) will resume next week
    Overhead Press 3x5 - 45 lbs (+1rep) x6
    Romanian Deadlift 3x8 - 120 lbs (+1rep) x9
    Lat Pulldowns 3x8 - 40 lbs (added 2 rep) x10
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    9/30/2019 workout

    Squat 3x5 - (skipped legs went to a cheap gym that has no squat rack lol)
    Bench 3x5 - 90 lbs (+ 1 rep from prev. workout) x6
    Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
    Face Pulls 3x10 - 20 lbs (+ 2reps from prev. workout) x12
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 35 lbs (+ 2reps from prev. workout) x12
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  8. #8
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    9/30/2019 workout

    Squat 3x5 - (skipped legs went to a cheap gym that has no squat rack lol)
    Bench 3x5 - 90 lbs (+ 1 rep from prev. workout) x6
    Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
    Face Pulls 3x10 - 20 lbs (+ 2reps from prev. workout) x12
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 35 lbs (+ 2reps from prev. workout) x12
    10/3/2019 workout

    Front Squat 3x5 - skipped
    Overhead Press 3x5 - 50 lbs (+5lbs from prev.)
    Romanian Deadlift 3x8 - 130 lbs (+10lbs from prev.)
    Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  9. #9
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    10/3/2019 workout

    Front Squat 3x5 - skipped
    Overhead Press 3x5 - 50 lbs (+5lbs from prev.)
    Romanian Deadlift 3x8 - 130 lbs (+10lbs from prev.)
    Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    Squat 3x5 - 80 lbs (added +1 rep from prev. workout) x6
    Bench 3x5 - 95 lbs (+ 5 lbs from prev. workout)
    Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
    Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  10. #10
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    Squat 3x5 - 80 lbs (added +1 rep from prev. workout) x6
    Bench 3x5 - 95 lbs (+ 5 lbs from prev. workout)
    Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
    Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13
    approaching a month in this program, i've gained a lot of strength so far. I guess mass too, idk. So can you guys input some opinions on so my progress so far, i'm open for suggestions/tips. Thank you guys!
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  11. #11
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    approaching a month in this program, i've gained a lot of strength so far. I guess mass too, idk. So can you guys input some opinions on so my progress so far, i'm open for suggestions/tips. Thank you guys!
    Front Squat 3x5 - 70 lbs
    Overhead Press 3x5 - 50 lbs (+1rep from prev.) x6
    Romanian Deadlift 3x8 - 130 lbs (+1rep from prev.)x9
    Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12

    *Tried my 1rep max for bench today successfully benched 115lbs for 1. New record for me
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  12. #12
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    Front Squat 3x5 - 70 lbs
    Overhead Press 3x5 - 50 lbs (+1rep from prev.) x6
    Romanian Deadlift 3x8 - 130 lbs (+1rep from prev.)x9
    Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12

    *Tried my 1rep max for bench today successfully benched 115lbs for 1. New record for me
    October 10, 2019 workout

    Squat 3x5 - 90 lbs (added +5 lbs from prev. workout)
    Bench 3x5 - 100 (+ 5 lbs from prev. workout)
    Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
    Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  13. #13
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    October 10, 2019 workout

    Squat 3x5 - 90 lbs (added +5 lbs from prev. workout)
    Bench 3x5 - 100 (+ 5 lbs from prev. workout)
    Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
    Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13
    October 12, 2019 workout

    Front Squat 3x5 - 70 lbs
    Overhead Press 3x5 - 50 lbs (+1rep from prev.) x6
    Romanian Deadlift 3x8 - skipped bc of back soreness
    Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  14. #14
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    October 12, 2019 workout

    Front Squat 3x5 - 70 lbs
    Overhead Press 3x5 - 50 lbs (+1rep from prev.) x6
    Romanian Deadlift 3x8 - skipped bc of back soreness
    Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    October 15 workout


    Squat 3x5 - 90 lbs (added +5 lbs from prev. workout)
    Bench 3x5 - 100 (+ 1 rep from prev. workout) x6
    Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
    Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  15. #15
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    October 15 workout


    Squat 3x5 - 90 lbs (added +5 lbs from prev. workout)
    Bench 3x5 - 100 (+ 1 rep from prev. workout) x6
    Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
    Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13
    October 18 workout


    Front Squat 3x5 - 70 lbs
    Overhead Press 3x5 - 50 lbs (+1rep from prev.) x6
    Romanian Deadlift 3x8 - 130 lbs
    Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  16. #16
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    October 18 workout


    Front Squat 3x5 - 70 lbs
    Overhead Press 3x5 - 50 lbs (+1rep from prev.) x6
    Romanian Deadlift 3x8 - 130 lbs
    Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    October 22 Work out

    Squat 3x5 - 90 lbs (added +1 rep in last sett)
    Bench 3x5 - 105 lbs (+5 lbs from prev. workout) last set was 4 reps
    Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
    Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  17. #17
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    October 22 Work out

    Squat 3x5 - 90 lbs (added +1 rep in last sett)
    Bench 3x5 - 105 lbs (+5 lbs from prev. workout) last set was 4 reps
    Pendlay Rows 3x8 - 50 lbs (+ 1 rep from prev. workout) x9
    Face Pulls 3x10 - 20 lbs (+ 3reps from prev. workout) x13
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 35 lbs (+ 3reps from prev. workout) x13
    October 25 workout

    Overhead Press 3x5 - 50 lbs (+1 rep. still didn't progressed)
    Romanian Deadlift 3x8 - 140 lbs (+10lbs from prev. workout)
    Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    added some extra bicep work
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  18. #18
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    October 25 workout

    Overhead Press 3x5 - 50 lbs (+1 rep. still didn't progressed)
    Romanian Deadlift 3x8 - 140 lbs (+10lbs from prev. workout)
    Lat Pulldowns 3x8 - 40 lbs (added 5 rep) x13
    cable Crunch 2x15 - 35 lbs (added 2 rep) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    added some extra bicep work
    October 27 Work out

    Squat 3x5 - 90 lbs (added +1 rep in last sett)
    Bench 3x5 - 105 lbs (+1 rep from prev. workout) x6
    Pendlay Rows 3x8 - 55 lbs (+ 5lbs rep from prev. workout)
    Face Pulls 3x10 - 25 lbs (+ 5lbs from prev. workout)
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 40 lbs (+ 5lbs from prev. workout)

    did a drop set for bench press today
    90 x 8 reps
    80 x 10 reps
    70 x 12 reps
    20 x 14 reps
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  19. #19
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    October 27 Work out

    Squat 3x5 - 90 lbs (added +1 rep in last sett)
    Bench 3x5 - 105 lbs (+1 rep from prev. workout) x6
    Pendlay Rows 3x8 - 55 lbs (+ 5lbs rep from prev. workout)
    Face Pulls 3x10 - 25 lbs (+ 5lbs from prev. workout)
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 40 lbs (+ 5lbs from prev. workout)

    did a drop set for bench press today
    90 x 8 reps
    80 x 10 reps
    70 x 12 reps
    20 x 14 reps
    October 29 workout

    Overhead Press 3x5 - 55 lbs (+5 lbs from prev workout)
    Romanian Deadlift 3x8 - 140 lbs (no progress)
    Lat Pulldowns 3x8 - 40 lbs (no progress) x13
    cable Crunch 2x15 - 35 lbs (no progress) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    added some extra bicep work again
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  20. #20
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    October 29 workout

    Overhead Press 3x5 - 55 lbs (+5 lbs from prev workout)
    Romanian Deadlift 3x8 - 140 lbs (no progress)
    Lat Pulldowns 3x8 - 40 lbs (no progress) x13
    cable Crunch 2x15 - 35 lbs (no progress) x17
    Bicep curls 2x10 - 20 lbs (added 2 rep) x12
    added some extra bicep work again
    October 31 workout

    Squat 3x5 - 90 lbs (no progress)
    Bench 3x5 - 110 lbs (+5 lbs from prev. workout)
    Pendlay Rows 3x8 - 55 lbs (no progress)
    Face Pulls 3x10 - 25 lbs (no progress)
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 40 lbs (no progress)

    Hit my 1RM today at 1 x 130lbs
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  21. #21
    Registered User Dondo69's Avatar
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    Originally Posted by Dondo69 View Post
    October 31 workout

    Squat 3x5 - 90 lbs (no progress)
    Bench 3x5 - 110 lbs (+5 lbs from prev. workout)
    Pendlay Rows 3x8 - 55 lbs (no progress)
    Face Pulls 3x10 - 25 lbs (no progress)
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 40 lbs (no progress)

    Hit my 1RM today at 1 x 130lbs
    November 2 workout

    Overhead Press 3x5 - 55 lbs (no progress)
    Romanian Deadlift 3x8 - 140 lbs (no progress)
    Lat Pulldowns 3x8 - 40 lbs (no progress)
    cable Crunch 2x15 - 35 lbs (no progress) x17
    Bicep curls 2x10 - 20 lbs (no progress) x12
    added some extra bicep work again
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  22. #22
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    Originally Posted by Dondo69 View Post
    October 31 workout

    Squat 3x5 - 90 lbs (no progress)
    Bench 3x5 - 110 lbs (+5 lbs from prev. workout)
    Pendlay Rows 3x8 - 55 lbs (no progress)
    Face Pulls 3x10 - 25 lbs (no progress)
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 40 lbs (no progress)

    Hit my 1RM today at 1 x 130lbs
    november 5 workout

    Squat 3x5 - 90 lbs (no progress)
    Bench 3x5 - 110 lbs (no progress)
    Pendlay Rows 3x8 - 55 lbs (no progress)
    Face Pulls 3x10 - 25 lbs (no progress)
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 40 lbs (no progress)
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
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  23. #23
    Registered User Dondo69's Avatar
    Join Date: Nov 2015
    Age: 19
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    Originally Posted by Dondo69 View Post
    november 5 workout

    Squat 3x5 - 90 lbs (no progress)
    Bench 3x5 - 110 lbs (no progress)
    Pendlay Rows 3x8 - 55 lbs (no progress)
    Face Pulls 3x10 - 25 lbs (no progress)
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 40 lbs (no progress)
    November 7 workout

    Overhead Press 3x5 - 55 lbs (no progress)
    Romanian Deadlift 3x8 - 140 lbs (no progress)
    Lat Pulldowns 3x8 - 40 lbs (no progress)
    cable Crunch 2x15 - 35 lbs (no progress) x17
    Bicep curls 2x10 - 20 lbs (no progress) x12
    added some extra bicep work again
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
    Reply With Quote

  24. #24
    Registered User Dondo69's Avatar
    Join Date: Nov 2015
    Age: 19
    Posts: 91
    Rep Power: 49
    Dondo69 has no reputation, good or bad yet. (0)
    Dondo69 is offline
    Originally Posted by Dondo69 View Post
    November 7 workout

    Overhead Press 3x5 - 55 lbs (no progress)
    Romanian Deadlift 3x8 - 140 lbs (no progress)
    Lat Pulldowns 3x8 - 40 lbs (no progress)
    cable Crunch 2x15 - 35 lbs (no progress) x17
    Bicep curls 2x10 - 20 lbs (no progress) x12
    added some extra bicep work again
    November 10 workout
    Got sick the day before, did workout but reduced volume and weight

    Squat 3x5 - skipped
    Bench 3x5 - 70 lbs x 8 reps (no progress)
    Pendlay Rows 3x8 - 20 lbs (no progress)
    Face Pulls 3x10 - 25 lbs (no progress)
    Calf raises 2x15 - (skipped)
    Tricep pressdowns 2x10 - 40 lbs (no progress)
    Current lift:

    Bench press - 130 lbs

    Deadlift - 175 lbs

    Squats - 103 lbs

    Stats:

    5'10"
    151.5 lbs
    11% BF
    Reply With Quote

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