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  1. #1
    Registered User AndyMFB's Avatar
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    Fierce 5 - The Dumbbell Full Body Program

    Last November I started going to the gym for the first time a long while. I was really enjoying it, I got into a good routine and had a few PT sessions to help me along. Now the gyms have closed, I was looking for something I can do at home and I have all the equipment needed for the Dumbbell Workout of the Fierce 5 Program.

    I will be on a bulk for the entire program. At this current time my daily calories will be 2850kcals. This will consist of 356g Carbs, 79g Fat and 178g Protein. My diet will be mostly vegan with the exception of eggs and honey. Water will also be an important part with the aim to drink a minimum of ½ gallon per day.

    I will be using supplements the entire time I will be running this program. These will be a multivitamin, creatine, vegan protein powder and a pre-workout.

    My goal for the next 4-6 months is to strictly follow the Fierce 5 Dumbbell Program and to log as much as I can so I can look back and see how far I've come.


    WORKOUT A
    Split Squat
    Bench
    DB Rows
    Reverse Flies
    Calf Raises
    French Press

    WORKOUT B
    Walking Lunge
    Overhead Press
    Romanian Deadlift
    Pull/Chin ups
    Ab work
    Curls


    15 May 2020: 77.4kg
    28 May 2020: 78.8kg
    Last edited by AndyMFB; 05-28-2020 at 02:08 AM.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  2. #2
    Registered User AndyMFB's Avatar
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    WEEK 1

    WORKOUT A

    Spilt Squat - 20kg
    Dumbbell Bench Press - 30kg
    Dumbbell Rows - 15kg
    Reverse Flies - 5kg
    Calf Raises - 20kg
    French Press - 15kg

    Today was the first day of the program. It was fairly easy and it was mostly trying to figure out the starting weight for the exercises. I knew it had to be easy enough that when I built up the weight I wouldn't stall to soon but also enough so it would still be slightly challenging.
    Last edited by AndyMFB; 05-25-2020 at 04:21 AM.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  3. #3
    Registered User AndyMFB's Avatar
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    WEEK 1

    WORKOUT B

    Walking Lunge: 20kg
    Overhead Press: 20kg
    RDL: 30kg
    Pull-ups 3, 2, 2 (negatives to make up the 8 reps)
    Ab work: 15 reps
    Curls: 20kg


    I've been really looking forward to this workout. Mainly because I get to try out my pull up bar for the first time. Other than struggling with RDL form, it was a good first workout for workout B. I feel ready and raring to go for my next workout. My attitude will probably change once the workouts start to really push me.
    Last edited by AndyMFB; 05-25-2020 at 04:20 AM.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  4. #4
    Registered User AndyMFB's Avatar
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    WEEK 1

    WORKOUT A

    Spilt Squat - 20kg
    Dumbbell Bench Press - 40kg
    Dumbbell Rows - 15kg
    Reverse Flies - 5kg
    Calf Raises - 20kg
    French Press - 15kg

    Definitely got the correct starting weights now for Workout A. I actually prefer working out at home than going to the gym. I get to put my own music on and there is no waiting for certain equipment so my workouts are now less than 45 minutes which is great. Onwards to Workout B on Friday.
    Last edited by AndyMFB; 05-25-2020 at 09:39 AM.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  5. #5
    Registered User AndyMFB's Avatar
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    WEEK 1

    WORKOUT B

    Walking Lunge: 20kg
    Overhead Press: 20kg
    RDL: 40kg
    Pull-ups 3, 2, 2 (negatives to make up the 8 reps)
    Ab work: 15 reps
    Curls: 20kg

    First full week completed, really happy with how its gone. I changed to a barbell for my RDL to try and improve my form so weight changed a bit. Pull-ups still poor but will keep trying. I've got the starting weights all correct and will be adding weight to a few exercises next week. 2 days rest now, I'll use this time to go over my diet for next week.
    Last edited by AndyMFB; 05-25-2020 at 04:18 AM.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  6. #6
    Registered User AndyMFB's Avatar
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    WEEK 2

    WORKOUT A

    Spilt Squat - 25kg
    Dumbbell Bench Press - 42kg
    Dumbbell Rows - 16kg
    Reverse Flies - 7kg
    Calf Raises - 45kg
    French Press - 17kg

    First time I have added weights onto each lift and didn't struggle or notice much difference on most of them. The exception to this was Bench Press, but I still made all my reps fairly easy and with good form.

    Upper lifts have increased by 2kg while lower lifts have increased by 5kg.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  7. #7
    Registered User AndyMFB's Avatar
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    WEEK 2

    WORKOUT B

    Walking Lunge: 25kg
    Overhead Press: 22kg
    RDL: 45kg
    Pull-ups 7, 7, 3 (negatives to make up the 8 reps)
    Ab work: 20 reps
    Curls: 22kg

    I am really pleased today, my Pull-ups have gone up massively doing 2 sets of 7 reps. In the space of a week, that is a massive improvement for me and it has really given me confidence. As before, lower lifts have gone up by 5kg and upper lifts have gone up by 2kg.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  8. #8
    Registered User AndyMFB's Avatar
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    WEEK 2

    WORKOUT A

    Spilt Squat - 25kg
    Dumbbell Bench Press - 42kg
    Dumbbell Rows - 16kg
    Reverse Flies - 7kg
    Calf Raises - 45kg
    French Press - 17kg

    Third and last workout of the week. All weights will increase next week excluding Bench Press which will stay the same. I don't want to progress too quickly with this as I think I am close to my max already. Didn't enjoy this one as I usually do, felt like it dragged. I've also bought a belt to add weights for my pull-ups when I get to that point.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  9. #9
    Registered User AndyMFB's Avatar
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    WEEK 3

    WORKOUT B

    Walking Lunge: 30kg
    Overhead Press: 25kg
    RDL: 50kg
    Pull-ups 8, 5, 3 (negatives to make up the 8 reps)
    Ab work: 25 reps
    Curls: 25kg

    Onto week 3 already, this is going fast. Walking Lunge and RDL has increased by 5kg while OHP and Curls by 3kg. Still struggling with RDL form though. I managed my first full set of 8 pull-ups today which is great however my second set dropped to 5, my third set stayed the same. Overall a good workout with improvements throughout.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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