Fierce 5 novice log

[tommy4life]

Good luck mate
F5 is great, stick to it

[brit-iron]

How's it going mate?

[safcpaul]

How's it going mate?

Literally just finished today's workout. Feeling good, lifts going up. Happy with the progress. Been alternating front squats and rdls for my legs. Tweaked the routine and listening to my body more

[safcpaul]

Today's workout
Bench press 1x5 @ 142lbs, 1x5 @ 146lbs, 1x4 @ 152lbs
Pendlay rows 2x4 @ 172lbs, 1x3 @ 172lbs
Front squats 2x5 @ 156lbs
Calf raises 2x20 @ 200lbs
Dumbbell curls 2x8 @ 30lbs

[brit-iron]

Literally just finished today's workout. Feeling good, lifts going up. Happy with the progress. Been alternating front squats and rdls for my legs. Tweaked the routine and listening to my body more

Great job mate! Sounds like you bounced back well after the flu. Always a good thing knowing when to tweak the workouts and back off. I think it keeps things more interesting and moving forward.

[safcpaul]

Today's workout
Overhead press 2x5 @ 112lbs
1x4 @ 112lbs
Romanian deadlift 2x10 @ 210lbs
Pull ups (full rom) 5,5,4
Shrugs 2x10 @ 210lbs
Hanging knee raises x17

[safcpaul]

Today's workout

Bench 1x5 @ 146lbs
1x5 @ 152lbs
1x4 @ 156lbs
Pendlay rows 1x4 @ 178lbs
2x5 @ 174lbs
Front squats 2x5 @ 162lbs
Calf raises 2x22 @ 210lbs
Dumbbell curls 1x5 @ 36lbs
1x4 @ 36lbs

[safcpaul]

Today's workout
Overhead press 3x4 @ 116lbs
Pull ups (full rom) 6,5,5
Romanian deadlift 2x11 @ 210lbs
Hanging knee raises 1x20

[safcpaul]

Today's workout
Bench press 1x5 @ 152lbs
1x5 @ 156lbs
1x2 @ 162lbs
Pendlay row 1x5 @ 178lbs
2x4 @ 178lbs
Front squats 2x5 @ 166lbs
Calf raises 2x25 @ 210lbs
Dumbbell curls 1x6 @ 36lbs
1x5 @ 36lbs

[safcpaul]

Today's workout
Overhead press 2x5 @ 116lbs
1x4 @ 116lbs
Pull ups 1x5 + 10lbs
2x4 + 10lbs
Romanian deadlift 2x12 @ 210lbs
Hanging knees 1x20

[safcpaul]

Today's workout
Bench press 1x5 @ 156lbs
2x4 @ 162lbs
Pendlay rows 3x5 @ 178lbs
Front squats 1x5 @ 176lbs
1x3 @ 176lbs
Calf raises 1x30 @ 210lbs
1x25 @ 210lbs
Leg raised push ups 2 sets amrap
Dumbbell curls 1x7 @ 36lbs
1x6 @ 36lbs

[safcpaul]

Today's workout
Overhead press 3 x 3 @ 122lbs
Pull ups + 10lbs (5, 5, 4)
Romanian deadlifts 2 x 13 @ 210lbs
Hanging knee raises 1 x 20
1 x 15

[safcpaul]

Todays workout
Bench 1x5 @ 162lbs
1x4 @ 162lbs
1x3 @ 162lbs
Pendlay rows 3x4 @ 184lbs
Back squats 3x5 @ 176lbs
Calf raises 2x30 @ 210lbs

[safcpaul]

Today's workout
Overhead press 3x3 @ 126lbs
Chin ups 3x4 + 20lbs
Romanian deadlifts 2x11 @ 210lbs (need to order more plates to keep increasing this as I hate doing high reps for these)
Hanging knee raises 1x21
1x16

[AlexSays]

feeling stronk my man? nice even progression dude

Can't help but ask coming from the losing fat forum, how's the eats going, what kind of cal level you aiming for and more importantly are there any tasty AF meals you feel like sharing :P

[safcpaul]

feeling stronk my man? nice even progression dude

Can't help but ask coming from the losing fat forum, how's the eats going, what kind of cal level you aiming for and more importantly are there any tasty AF meals you feel like sharing :P

Thanks mate i'm eating a slight deficit through the week at about 2500 calories. Eating plenty carbs before my workouts to fuel it but then I have one day a week on a Saturday where I eat 4000 calories and enjoy myself. I've noticed decent muscle gain and strength doing well in terms of progression. As for nice tasty meals that comes on a Saturday night. Hawaiian pizza with garlic and chilli dip this week. chicken tikka naan kebab the week before and duck pancakes with housin sauce the week before that haha. I'll update pictures in another week as I'm pretty much out of skinny fat territory now

[JohnButz]

Subbed in! Some good progress going on in here.

[safcpaul]

Subbed in! Some good progress going on in here.

Thanks mate I've been following yours as well. Great progress and consistency

[safcpaul]

Today's workout
Bench 3x3 @ 166lbs
Pendlay row 3x4 @ 184lbs
Squats 3x4 @ 188lbs
Calf raises 2x30 @ 210lbs
Leg raised push ups 3x8

[safcpaul]

Overhead press 2x4 @ 126lbs
1x3 @ 126lbs
Chin ups 1x5 + 20lbs
1x4 + 20lbs
1x3 + 30lbs
Romanian deadlift 2x13 @ 210lbs
Hanging knee raises 1x22
1x17
Leg raised push ups 3x9

[JohnButz]

Overhead press 2x4 @ 126lbs
1x3 @ 126lbs
Chin ups 1x5 + 20lbs
1x4 + 20lbs
1x3 + 30lbs
Romanian deadlift 2x13 @ 210lbs
Hanging knee raises 1x22
1x17
Leg raised push ups 3x9

Nice job! Pushing the weights up on everything.

[safcpaul]

Nice job! Pushing the weights up on everything.

Cheers mate

[safcpaul]

Bench press 1x3 @ 172lbs
2x2 @ 172lbs
1x10 @ 126lbs

Pendlay row 3x5 @ 184lbs

Squats 1x3 @ 198lbs
1x3 @ 204lbs
1x2 @ 210lbs
1x10 @ 136lbs

[CW47]

Looks like you're making good steady progress. Keep up the good work.

[safcpaul]

Looks like you're making good steady progress. Keep up the good work.

Thank you

[safcpaul]

Overhead press 3x2 @ 132lbs
1x10 @ 96lbs
Chin ups 2x3 + 35lbs
1x2 + 35lbs
Pull ups bw 2x6
Romanian deadlift 2x15 @ 210lbs
Hanging knee raises 1x23

[safcpaul]

Bench press 3x3 @ 172lbs
1x10 @ 132lbs
Pendlay row 2x5 @ 188lbs
1x8 @ 168lbs
Squats 3x5 @ 178lbs
Weighted plank + 35lbs (1 minute)

[RandyMcFlab]

Good going mate, you doing this from home or at a gym at the moment?

[safcpaul]

Good going mate, you doing this from home or at a gym at the moment?

Thanks mate. I'm doing this from home. Got 210lb of weights including barbell. Going to buy some more after xmas

[RandyMcFlab]

awesome, great not to have to rely on the gyms! - i see parts of the country going into tier 4 lockdown tonight too..

I have the olympic barbell set now, but no squat rack so have been putting 20kg in a rucksack and goblet squatting with a 25kg dumbbell - even at 45kg total i do sets of 12 and it feels pretty damn tough!

maybe its time to break it to the misses i need to buy yet more gym gear lol