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    Registered User DeepDishPlate's Avatar
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    DeepDishPlate's Workout Journal

    Hello everyone, I posted a thread earlier then got sick for a while so decided to re-post. Starting a journal here for accountability and to track progress.

    Background: Been lifting for about 2 years, started off with 5 or 6 cycles of AllPro then fell off the wagon and haven't really followed a specific program or lifted consistently since. Played a lot of sports growing up and through college but have been out of shape for a decade-plus and my cardio/diet/sleep discipline have been pretty weak. Work a typical desk job but am fairly active outside of the office (playing and coaching sports, hiking, walking, etc.). I lift at home (alone) in my garage with a squat rack/cage, barbell, 2" DB and resistance bands.

    Current Stats: 40 years old, weight 203 lbs, 29% BF (Dexa). Recent 5 rep working sets: Squat 225, Bench 170, Pendlay Row 155, RDL 205, DL 275, OHP 105, Pullups 5@BW.

    Goals: Initially to cut down to 12-13% BF and to actually follow through and take an LP program as far as I can (having not done that before), realizing that I may stall early due to cutting. After that goals are primarily aesthetic and general health.

    Program/Plan: Starting out with the Fierce 5 novice program as written except to swap bicep/tricep accessory days and to cut the progression by ~1/2 since I'll be cutting. Will also start well below current 5 rep set weights as recommended. For cardio I'm targeting 3x/week including a combination of HIIT, jogging and tennis.
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    Registered User DeepDishPlate's Avatar
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    Day 1, workout A. Weight 203.

    Squat 3x5 @ 185
    Bench 3x5 @ 140
    Pendlay Row 3x8 @ 120
    Face Pull (standing, resistance band looped around rack) 3x10 @ 50
    BB Curl 3x10 @ 55
    Calf Raise (standing holding a hex/trap bar) 3x15 @ 140

    Pretty easy/smooth due to deload, although squats were harder than they should have been due to minimal preparation or warm up since I was short on time.

    One question for anyone reading - I have to sub pullups/chinups for lat pulldowns in workout B due to equipment (not a fan of resistance band lat pulldown). I can do sets across 3x5 and maybe get 6 or 7 on first set with some drop off after. Workout calls for 3x8 - any thoughts for this program on whether I should just do 3xAMRAP until I get to 3x8; or should I do as many sets as needed to get to 24 reps?

    Edit: Cardio - snuck in a 1.7 mi. jog this afternoon/evening.
    Last edited by DeepDishPlate; 01-16-2020 at 09:57 PM.
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    Registered User DeepDishPlate's Avatar
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    Workout B. Weight 201.

    Front Squat 3x5 @ 140
    OHP 3x5 @ 90 (standing, strict)
    RDL 3x8 @ 155
    Chinups 6, 6, 6 @ BW
    Tricep Extension 3x10 @ 50 (lying on bench using low handles of a trap/hex bar for neutral grip)
    Abs 3x15 @ 20 (weighted crunches holding plates)

    Pretty smooth again although harder than it should have been but likely due to lacking sleep last night. Will be on MWF schedule next week and thereafter.

    Edit: Cardio - 1.5 hrs tennis training/clinic and 2 mile walk. Got over 20k steps in the day for the first time.
    Last edited by DeepDishPlate; 01-19-2020 at 09:02 AM.
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    Registered User DeepDishPlate's Avatar
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    Cardio: Jogged for 1.5 miles
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    Registered User DeepDishPlate's Avatar
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    Workout A. Weight 201.

    Squat 190 3x5
    Bench 145 3x5
    Row 125 3x5
    Facepull 50 3x15 (working these from 3x10 up to 3x20 before increasing weight since my bands are in 10 lb increments)
    BB Curl 57.5 3x10
    Calf Raise 150 3x15

    Pretty smooth. Warmed up squat for a bit longer today and did paused reps at bottom w 135 and that helped loosen up hips.

    Cardio: 1 hr tennis training/clinic.
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