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  1. #1
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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
    3 June 2020: 78.9kg
    11 June 2020: 80.4kg
    18 June 2020: 80.7kg
    25 June 2020: 82.5kg
    Last edited by AndyMFB; 07-04-2020 at 02:15 AM.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  2. #2
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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
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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
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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
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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
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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
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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
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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
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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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  10. #10
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    WEEK 3

    WORKOUT A

    Spilt Squat - 30kg
    Dumbbell Bench Press - 42kg
    Dumbbell Rows - 17.5kg
    Reverse Flies - 7kg
    Calf Raises - 50kg
    French Press - 17kg

    I had a really busy day yesterday and woke up later than I wanted so it pushed my workout back a few hours. Felt like I was running on autopilot. Managed all my sets without any problems. Lower lifts increased by 5kg while Rows increased by 1.5kg.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  11. #11
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    WEEK 3

    WORKOUT B

    Walking Lunge: 30kg
    Overhead Press: 25kg
    RDL: 50kg
    Pull-ups 8, 5, 4 (negatives to make up the 8 reps)
    Ab work: 25 reps
    Curls: 25kg

    End of week 3 and finally feel like I have nailed the form on my RDLs. It has taken a lot of practice, youtube videos and recordings of myself to correct my mistakes and I feel good about them now. All weights have stayed the same as you would expect but I did manage an extra pull up on my last set which is great and a step closer to the target of 3 sets of 8 reps.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  12. #12
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    WEEK 4

    WORKOUT A

    Spilt Squat - 35kg
    Dumbbell Bench Press - 45kg
    Dumbbell Rows - 18.5kg
    Reverse Flies - 10kg
    Calf Raises - 50kg
    French Press - 17.5kg

    This was a really tough one for me. Every lift felt really challenging, especially the Dumbbell Bench Press. I changed to an EZ Bar for my French Press. Weight increased throughout apart from Calf Raises.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  13. #13
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    WEEK 4

    WORKOUT B

    Walking Lunge: 35kg
    Overhead Press: 27kg
    RDL: 50kg
    Pull-ups 8, 7, 5 (negatives to make up the 8 reps)
    Ab work: 30 reps
    Curls: 25kg

    Another good workout and I feel absolutely shattered writing this. I kept the same weight on my RDL to manage my form. Lunges increased by 5kg and OHP by 2kg. Pull-ups are ever increasing each time which is great and very close 3 sets of 8 reps. I changed to a EZ Bar for my curls.

    I have been having problems with my diet and not feeling good so I have changed macros to following:

    Carbs: 465g
    Fat: 70g
    Protein: 140g
    Calories: 3050kcal

    I have cut down on my protein to 0.8g per lb and 0.4g per lb for my fat intake. I have also stopped drinking Soya Milk and now only have a protein shake directly after a workout rather than a fixed part of my daily diet. My calories have also increased to allow more Carbs to help me with my workouts.
    Last edited by AndyMFB; 06-10-2020 at 05:24 AM.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  14. #14
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    WEEK 4

    WORKOUT A

    Spilt Squat - 35kg
    Dumbbell Bench Press - 45kg
    Dumbbell Rows - 18.5kg
    Reverse Flies - 10kg
    Calf Raises - 50kg
    French Press - 17.5kg

    First month complete! The workouts are really hard for me now and struggling to get through them. I wouldn't like to do this more than 3 times a week. Weight stayed the same on all lifts and will be increasing on the majority next week. No stalls yet but I feel like I am close.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  15. #15
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    WEEK 5

    WORKOUT B

    Walking Lunge: 40kg
    Overhead Press: 30kg
    RDL: 55kg
    Pull-ups 8, 8, 3 (negatives to make up the 8 reps)
    Ab work: 30 reps
    Curls: 25kg

    5kg added to lower lifts and it made a massive difference, Walking Lunge was tough! OHP increased to 30kg however my head started shaking when lowering the weight down, not sure why.

    I made 2 sets of 8 reps on my pull-ups for the first time. Really happy about that and so close to my first short term target of 3 sets of 8 reps.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  16. #16
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    WEEK 5

    WORKOUT A

    Spilt Squat - 40kg
    Dumbbell Bench Press - 47kg
    Dumbbell Rows - 20kg
    Reverse Flies - 10kg
    Calf Raises - 50kg
    French Press - 17.5kg

    This workout took a really long time. I was fully taking advantage of the 3 minute rest times. Spilt Squats increased by 5kg. I think I will keep this weight for a couple of weeks. Dumbbell Rows and Bench Press increased, both felt good and will go up in weight next week.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  17. #17
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    WEEK 5

    WORKOUT B

    Walking Lunge: 40kg
    Overhead Press: 30kg
    RDL: 55kg
    Pull-ups: 8, 8, 5 (negatives to make up the 8 reps)
    Ab work: 30 reps
    Curls: 25kg

    Workout Time: 1 Hour 10 Minutes

    Week 5 is over. A very good day, I felt good, strong and full of energy. My knee started hurting on my Lunges so that is something to watch. I used my weight bench for my OHP which stopped my head shaking so I am going to carry on using that in future. RDL form was spot on so really pleased with that. I increased my reps for my pull-ups which now means I am only 3 reps from my target. I feel shattered now but really pleased with today. Roll on week 6!
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  18. #18
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    WEEK 6

    WORKOUT A

    Spilt Squat - 40kg
    Dumbbell Bench Press - 50kg
    Dumbbell Rows - 22kg
    Reverse Flies - 12kg
    Calf Raises - 25kg
    French Press - 18.5kg FAIL - 15kg

    Workout Time: 1 Hour 5 Minutes

    Hit my first fail at week 6 on the French Press. Failed on the first set at 4 reps. I dropped down to 15kg for the remaining reps and sets and will continue with this weight from now on to build back up.

    Spilt Squats stayed the same weight. Bench Press increased to 50kg which is great and Rows increased 22kg. Both lifts were hard but managed without problems. Flies was tough so will stay at this weight for a couple of weeks.

    I changed to one legged Calf Raises so I don't run out of weight plates and I really felt the change. It is a lot harder and really tough to do for 15 reps.
    Last edited by AndyMFB; 06-24-2020 at 02:46 AM.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  19. #19
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    WEEK 6

    WORKOUT B

    Walking Lunge: 40kg
    Overhead Press: 32kg
    RDL: 57.5kg
    Pull-ups: 8, 8, 7 (negatives to make up the 8 reps)
    Ab work: Failure
    Curls: 25kg

    Workout Time: 1 Hour 20 Minutes

    A longer workout because I trained Abs to failure. Walking Lunge felt good, I wore a knee support which helped the pain I had last time. I felt strong on the OHP and will be increasing that next week.

    RDL was good, getting a good feel from this now I have sorted my form out. So close to 3 sets of 8 for my pull-ups. I thought I was going to get it as the first 2 sets felt really good but just fell short.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  20. #20
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    WEEK 6

    WORKOUT A

    Spilt Squat - 40kg
    Dumbbell Bench Press - 50kg
    Dumbbell Rows - 22kg
    Reverse Flies - 12kg
    Calf Raises - 27kg
    French Press - 15kg

    Workout Time: 1 Hour 5 Minutes

    End of week 6. Didn't feel like it today and the pre workout did nothing for me. Managed all my sets and reps for all lifts. I went to 10 reps on my last set for Bench Press and Rows. Calf Raises upped to 27kg but struggled with form so will keep this weight for a couple of weeks.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  21. #21
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    WEEK 7

    WORKOUT B

    Walking Lunge: 45kg
    Overhead Press: 35kg
    RDL: 60kg
    Pull-ups: 8, 8,
    Ab work: Failure
    Curls: 25kg

    Workout Time: 1 Hour 10 Minutes

    Can't believe it's been 7 weeks already. Some good improvements today including hitting my first target of 3 sets of 8 pull-ups, really happy with that. Before I start adding weight to my pull-ups, I want to work on my form.

    5kg increase to my walking lunges which is great. Planning to keep this weight for 2 weeks before I increase. OHP was good and comfortable despite a 3kg increase.

    RDL is upto 60kg and will continue to increase the weight for this next week.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  22. #22
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    WEEK 7

    WORKOUT A

    Spilt Squat - N/A
    Dumbbell Bench Press - 52kg
    Dumbbell Rows - 25kg
    Reverse Flies - 12kg
    Calf Raises - 27kg
    French Press - 16kg

    Workout Time: 55 Minutes

    On my first set of spilt squats my knee just gave in. I didn't do anymore and I really don't want to damage it. I am guessing this is a mix of progressing too quickly and poor form. I will lower the weight on my Spilt Squats and build back up.

    Bench Press was good with a 2kg increase, I don't think I could of done a 9th rep on my last set so I am very close to stalling on this. I will keep this weight for next week. Dumbbell Row increased to 25kg. As with my Bench Press, I am pretty close to stalling, I will also keep this weight for next week.

    Reverse Flies stayed the same and was slightly easier than last time so there is improvement there.

    I decided to drop to 25kg on my Calf Raises to work on my form. I feel this was a good decision and I really could them feel working for all 15 reps. 1kg increase on my French Press which is good and on my way back up to where I was before the stall.

    Overall good but really annoyed with my Spilt Squats. My legs are my weakest part of my body and I really want to put maximum effort into it which I suppose could be the reason why I am having the problems.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  23. #23
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    WEEK 7

    WORKOUT B

    Walking Lunge: 40kg
    Overhead Press: 35kg
    RDL: 60kg
    Pull-ups: Bodyweight
    Ab work: Failure
    Curls: 26kg

    End of week 7 and I have mixed feelings about the week, mainly due my knee pain. I dropped the weight back to 40kg for my walking lunges and that helped a lot. OHP seemed very easy surprisingly and same with RDLs. For my pull-ups, I was working on my form and fell just short of the 3 sets of 8 reps. Curls have stayed at 25kg for a while so I increased by 1kg.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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  24. #24
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    WEEK 8

    WORKOUT A

    Spilt Squat - 30kg
    Dumbbell Bench Press - 55kg
    Dumbbell Rows - 25kg
    Reverse Flies - 15kg
    Calf Raises - 27.5kg
    French Press - 17.5kg

    Workout Time: 1 Hour 5 Minutes

    I dropped my Spilt Squat to 30kg to help my knee pain. Sadly my knees hurt like hell. I completely forgot I wasn't meant to be increasing my weight for Bench Press and increased to 55kg. I managed all my reps and sets but it was a real struggle. I have also now maxed out my weight plates so I need to source some more.

    Reverse Flies was a tough one as I increased 3kg. I don't think I could manage anymore so will be keeping this weight for at least the next 2 weeks.

    French Press and Calf Raises had a small increase of 0.5kg and completed all my sets without problems.
    My Fierce 5 Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399381
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