F5 upper/lower split

**TAWS6** · 10-26-2021, 09:19 PM

Originally Posted by Anthony21

Looks like your cut did you, good man. Training is looking stout also bro. I'm thinking of starting back up on the intermediate Fierce 5. It's been a while since I ran that and think it might do me good, mentally as well, getting a break from 531 which kind of just gets boring to be honest.

I think I lost a Little strength but it’s coming back. That was my favorite program. Eventually I’m going to run a modified heavy light version of fierce 5 upper lower again.

**TAWS6** · 10-28-2021, 01:11 PM

Weight 178 lb

Upper back spec
Pendlay row 135x5, 135x5, 135x5, 135x5, 135x5
Lat pulldown 65x12, 65x12, 65x12
Db flat press 80x6, 80x6
Upright row 65x6, 65x6
Barbell curl 60x10
Tri iso 20x10

**TAWS6** · 10-29-2021, 11:16 AM

Easy day. De load run up week. Running dbs instead of barbell for the Romanians. Hopefully I don’t run out of weight. I feel these way better than barbell rdls. Weight was 178. Going to cap it at 185 since after that I start to look soft. Nearing that genetic limit.

Lower ham spec
Db rdl 95x5, 95x5, 95x5, 95x5, 95x5
Leg curl 25x12, 25x12, 25x12
Leg ext 75x8, 75x6
Calf, ab

**TAWS6** · 11-01-2021, 12:22 PM

Upper back spec
Pendlay row 135x5, 135x5, 135x5, 135x5, 135x5
Lat pulldown 65x12, 65x12, 65x12
Bench press 205x6, 205x6
Upright row 65x6, 65x6
Barbell curl 60x10
Tri iso 20x10

**TAWS6** · 11-02-2021, 10:44 AM

Lower ham spec
Db rdl 95x5, 95x5, 95x5, 95x5, 95x5, 90x5
Leg curl 25x12, 25x12, 25x12
Leg ext 70x8, 70x8
Calf, ab

**TAWS6** · 11-04-2021, 10:31 AM

Weight 177 lbs.

Upper back spec
Pendlay row 135x5, 135x5, 155x5, 155x5, 155x5
Lat pull down 65x12, 65x12, 65x12
Db flat press 95x6, 95x6
Upright row 65x6, 65x6
Barbell curl 60x10
Tri iso 20x10

**TAWS6** · 11-05-2021, 10:38 AM

Lower ham spec
Db rdl 95x5, 95x5, 95x5, 95x5, 95x5
Leg curl 25x12, 25x12, 25x12
Leg ext 70x8
Calf, abs

**TAWS6** · 11-08-2021, 05:56 PM

Upper back spec
Pendlay row 175x5, 175x5, 175x5, 175x5, 175x5
Lat pull down 70x12, 70x12, 70x12
Bench press 205x6, 205x6
Upright row 55x6, 65x6
Barbell curl 60x10
Tri iso 35x10

**TAWS6** · 11-09-2021, 11:06 AM

Lower ham spec
Db rdl 130x5, 130x5, 130x5, 130x5, 130x5
Leg curl 30x12, 30x12, 30x12
Leg ext 70x8, 70x8
Calf, abs

**TAWS6** · 11-11-2021, 10:44 AM

Upper back spec
Pendlay row 180x5, 180x5, 180x5, 180x5, 180x5
Lat pulldown 80x12, 80x12, 80x12
Incline press 135x6, 135x6
Upright row 65x6, 65x6
Barbell curl 55x10
Tri iso 35x10

**TAWS6** · 11-12-2021, 10:17 AM

Running out of weight for dumbbells lol switching to barbell rdl soon.

Lower ham spec
Db rdl 135x5, 135x5, 135x5, 135x5, 135x5
Leg curl 35x12, 35x12, 35x12
Leg ext 70x8, 70x6
Calf , abs

**TAWS6** · 11-14-2021, 11:59 AM

Started to run out of energy after pendlay rows. Hopefully I’ll set a new pr for 5’s soon.

Upper back spec
Pendlay row 185x5, 185x5, 185x5, 185x5, 185x5
Lat pulldown 90x12, 90x12, 90x12
Bench press 205x6
Upright row 75x6
Barbell curl 55x10

**TAWS6** · 11-15-2021, 11:52 AM

Lower ham spec
Db rdl 140x5, 140x5, 140x5, 140x5, 140x5
Leg curl 25x12, 30x12, 35x12
Leg extension 70x8, 70x6
Calf, abs

**TAWS6** · 11-18-2021, 10:31 AM

Weight 179

Upper back spec
Pendlay row 190x5, 190x5, 190x5, 190x5, 190x5
Lat pulldown 95x12, 95x12, 95x12
Incline press 135x6, 135x6
Upright row 65x6, 65x6
Barbell curl 60x10
Tri iso 35x10

**TAWS6** · 11-19-2021, 04:50 PM

Ran out of db weights lol

Lower ham spec
Db rdl 140x5, 140x5, 140x5, 140x5, 140x5
Leg curl 25x12, 35x10
Leg ext 70x6
Calf, ab

**TAWS6** · 11-20-2021, 12:26 PM

Made some minor adjustments on the home gym setup. Looks like I have everything I need. Don't want to spend anymore money. Looking to possibly buy a second sports car next summer.

**TAWS6** · 11-22-2021, 10:18 AM

Weight 178 lbs. “Failed” at 195 pendlay row on the first set. I noticed that I was cheating at the top. Decided to drop the weight and do ramped sets.

Upper back spec
Pendlay row 195x4, 135x5, 135x5, 140x5, 145x5, 150x5
Lat pull down 100x12, 100x12, 100x12
Bench press 205x6, 205x6
Upright row 70x6
Barbell curl 60x10
Tri iso 35x10

**TAWS6** · 11-23-2021, 01:17 PM

Haven't done barbell rdls in a while. Did ramp sets to get back into it. I had to cut back on the maintenance work because I ran out of time today.

Lower ham spec
RDL 185x5, 205x5, 225x5, 235x5, 240x5
Leg curl 25x12, 35x12, 35x12
Leg ext 70x8
Calf/abs

**TAWS6** · 11-25-2021, 11:34 AM

Upper back spec
Pendlay row 135x5, 155x5, 160x5, 165x5, 170x5
Lat pulldown 100x12, 105x12, 105x12
Incline press 135x6, 135x6
Upright row 65x6, 75x6
Barbell curl 55x10
Tri iso 35x10

**TAWS6** · 11-26-2021, 11:26 AM

Lower ham spec
Rdl 185x5, 205x5, 225x5, 235x5, 245x5
Leg curl 25x12, 30x12, 35x12
Leg ext 70x8
Calf, abs

**EliKoehn** · 11-26-2021, 04:15 PM

Originally Posted by TAWS6

Made some minor adjustments on the home gym setup. Looks like I have everything I need. Don't want to spend anymore money. Looking to possibly buy a second sports car next summer.

Once again, 'mirin your home gym.

Mind if I ask what car you've already got? If my finances go according to plan I'll be in the market for one next year.

Thought about getting a lowish-mileage C5 but that's become less appealing over time. Saw an S2000 on the road the other day and I've been thinking about them a lot. Not the coolest or fastest thing ever but I like the personality it has. Also bound to be more reliable than a lot of alternatives in the same price range. Would easily buy an M series but those are nightmares to maintain apparently.

**TAWS6** · 11-26-2021, 04:30 PM

Originally Posted by EliKoehn

Once again, 'mirin your home gym.

Mind if I ask what car you've already got? If my finances go according to plan I'll be in the market for one next year.

Thought about getting a lowish-mileage C5 but that's become less appealing over time. Saw an S2000 on the road the other day and I've been thinking about them a lot. Not the coolest or fastest thing ever but I like the personality it has. Also bound to be more reliable than a lot of alternatives in the same price range. Would easily buy an M series but those are nightmares to maintain apparently.

Thx man. Currently got a c6 with a basic A&A blower setup. Looking to get a stock c7z or a c8.

**EliKoehn** · 11-26-2021, 04:34 PM

Originally Posted by TAWS6

Thx man. Currently got a c6 with a basic A&A blower setup. Looking to get a stock c7z or a c8.

Lol, nice! That's way out of my league but maybe I'll get there someday.

Did get to drive an ex around in a C7 I was lent once in college when we were dating. One of my happy memories.

**TAWS6** · 11-26-2021, 04:49 PM

Originally Posted by EliKoehn

Lol, nice! That's way out of my league but maybe I'll get there someday.

Did get to drive an ex around in a C7 I was lent once in college when we were dating. One of my happy memories.

C7s are nice. I’m a manual junkie so I’m still on the fence on getting a new c8.

**TAWS6** · 11-29-2021, 01:35 PM

Looks like I’m beat on spud inc pulldown. Can’t really pull the weight into position once it gets heavy. Might switch to pull ups. Weight was 178 lbs.

Upper back spec
Pendlay row 135x5, 155x5, 160x5, 165x5, 170x5
Lat pull down 115x12, 115x10
Bench press 205x6, 205x6
Upright row 75x6
Barbell curl 60x10
Tri iso 20x10

**TAWS6** · 11-30-2021, 10:59 AM

Lower ham spec
Rdl 185x5, 225x5, 235x5, 245x5, 250x5
Leg curl 25x12, 30x12, 30x12
Leg ext 70x8
Calf, abs

**TAWS6** · 12-01-2021, 03:06 PM

I think this would be a good time to rotate muscle groups. Close to the 6 week mark and I’m starting to stall. Next up will be an arm/calf specialization cycle. 2 week run up followed by 4 weeks going hard.

Upper arm spec
Close grip bench 5x5
Overhead tri extension 3x12
Barbell curl 5x5
Reverse curl 3x12
Db fly 2x8
Upright row 2x6
Row/pulldown 2x6

Lower calf spec
Standing calf raise 5x5
Seated calf raise 3x12
Db rdl 2x8
Leg extension 2x8

**TAWS6** · 12-02-2021, 11:47 AM

Forearms appear to be lagging the most. 2 week light run up today. Weight 179 lbs. Felt like a real bro starting with arms.

Upper arm spec
Close grip bench 135x5, 135x5, 135x5, 135x5, 135x5
Overhead tri ext 35x12, 35x12, 35x12
Barbell curl 60x5, 60x5, 60x5, 60x5, 60x5
Reverse curl 45x12, 45x12, 45x12
Db fly 40x8, 40x8
Db row 55x8, 55x8
Pull up 180x6

**TAWS6** · 12-03-2021, 11:30 AM

Lower calf spec
Standing raise 145x5, 145x5, 145x5, 145x5, 145x5
Seated raise 135x12, 135x12, 135x12
Db rdl 65x6, 65x6
Leg extension 70x8, 70x8

**TAWS6** · 12-06-2021, 10:44 AM

Weight 178.5. Pump city run up week 2..

Upper arm spec
Close grip bench 135x5, 135x5, 135x5, 135x5, 135x5
Tri iso 35x12, 35x12, 35x12
Barbell curl 55x5, 55x5, 55x5, 55x5, 55x5
Reverse curl 45x12, 45x12, 45x12
Chest fly 40x8, 40x8
Db row 60x8, 60x8
Upright row 65x6

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