Fierce 5 novice log

**safcpaul** · 10-05-2020, 05:22 AM

Hi all I've been cutting for about 3 month going from 196.2lbs at 6 foot 2 to my weight of this morning 180.6lbs eating average 2000 cals a day. I've been doing my own thing in terms of working out and just focusing mostly on compound movements. My goal now is to slowly increase calories while following a proper structured program (fierce 5) starting around maintenance calories and increasing calories when needed to continue to progress. Thanks for reading

**safcpaul** · 10-05-2020, 05:29 AM

First workout on fierce 5 today

Front squats 3x5 @ 96lbs
Overhead press 3x5 @ 102lbs
Romanian deadlift 3x5 @ 126lbs
Pull ups 2x5, 1x4
Hanging knee raises 2x12
Dumbbell curl 2x8 @26lb

**brit-iron** · 10-05-2020, 07:16 AM

I'm in! Looking forward to see your progress.

**AlexSays** · 10-05-2020, 07:56 AM

In muthfuka!

Good luck dude, keep the discipline with calories and I'm sure you'll see great progress

**wilkinkc** · 10-05-2020, 09:05 AM

I think you will like this program, I am on week 4 currently and like it the best of anything Ive done so far. Looking forward to your results.

**safcpaul** · 10-05-2020, 09:29 AM

Thanks for joining

**safcpaul** · 10-07-2020, 04:57 AM

Today's workout
Squats 3x5 @ 142
Calf raises 2x15 @ 142
Chest dips 3x8 + 15lbs
Pendlay row 3x8 @ 132lbs
Bent over lateral raise 3x10 @ 10lbs
Diamond push ups 2x10

**safcpaul** · 10-09-2020, 02:47 AM

Workout today
Front squat 3x6 @ 102lb
Overhead press 1x6 @ 102lb 2x5 @ 102lb
Pull ups 6,5,5
Romanian deadlifts 3x10 @ 136lb
Hanging knee raises 2x14
Dumbbell curls 2x10 @ 26lb

**safcpaul** · 10-12-2020, 03:04 AM

Today's workout
Squats 3x5 @ 152lbs
Calf raises 2x15 @ 152lbs
Chest dips 3x8 + 20lbs
Pendlay rows 3x8 @ 136lb
Bent over laterals 3x12 @ 10lbs
Diamond push ups 2x9 + 20lbs

**safcpaul** · 10-14-2020, 03:02 AM

Today's workout
Front squat 3x5 @ 118lbs
Overhead press 3x5 @ 106lbs
Pull ups 7,6,6
Romanian deadlift 3x8 @ 152lbs
Dumbbell curls 1x12 @ 26lb 1x11@ 26lb
Hanging knee raises 2x15

**wilkinkc** · 10-16-2020, 02:49 AM

Hey bro, how are you liking the program now that you have been on it for awhile? I personally like it quite a bit, the structured progression is pretty nice and the workouts leave me feeling balanced.

**safcpaul** · 10-16-2020, 03:01 AM

Originally Posted by wilkinkc

Hey bro, how are you liking the program now that you have been on it for awhile? I personally like it quite a bit, the structured progression is pretty nice and the workouts leave me feeling balanced.

Im liking it mate. Probably the most balanced routine you can do. Going to push hard the next few month and see how much I can increase my lifts. How is it going for you?

**safcpaul** · 10-16-2020, 03:05 AM

Today's workout
Squats 3x6 @156lbs
Chest dips 2x10 + 20lbs 1x9 + 20lbs
Pendlay rows 1x8 @ 136lbs 2x5 @ 146lbs
Bent over laterals 3x14 @ 10lbs
Calf raises 2x17 @ 156lbs
Diamond push ups 2x10 + 20lbs

**safcpaul** · 10-19-2020, 12:06 AM

Today's workout
Front squat 3x5 @ 126lb
Overhead press 3x5 @ 108lb
Deadhang pull ups 7,5,5
Romanian deadlift 3x8 @ 168lb
Hanging knee raises 2x16
Dumbbell curls 2x8 @ 30lb

**safcpaul** · 10-21-2020, 03:01 AM

Today's workout
Squats 3x5 @ 173lbs
Bench 3x5 @ 126lbs (changed from dips so started light)
Pendlay rows 3x5 @ 152lbs
Rear delt flies 3x15 @ 10lbs
Calf raises 3x15 @ 173lbs

**brit-iron** · 10-22-2020, 05:15 AM

Hi mate, How's the nutrition going?

**safcpaul** · 10-22-2020, 07:35 AM

Originally Posted by brit-iron

Hi mate, How's the nutrition going?

I'm at 184lbs mate but I've been taking creatine for a few weeks which puts a few lbs on you. I'm loosely tracking calories. I'm around the 3000 mark or slightly less. I'm just eating to fuel my workouts, eating til satisfied but focusing on proper food. Plenty fruit/veg, eggs, fish, meat, wholegrains. Main focus is on getting these lifts up as much as possible. See where I can get my lifts by Jan/Feb and then I'll cut again

**wilkinkc** · 10-23-2020, 06:49 AM

Originally Posted by safcpaul

Im liking it mate. Probably the most balanced routine you can do. Going to push hard the next few month and see how much I can increase my lifts. How is it going for you?

Sorry very late reply, I keep forgetting you switched your log over here lol.

It is going pretty well now that my back is back to normal again. I just finished week 5 yesterday. I have added lots of weight to my lifts so far, but starting to slow quite a bit now. I think it is going to be hard for me to continue to add weight every week while in such a big calorie deficit. BUT I will keep trying and do what I can do. Ready to be done with this cut but sadly think I have several months left to go lol.

**AlexSays** · 10-23-2020, 06:59 AM

progression looking smoooth man

good job, you using a gym atm or home?

**safcpaul** · 10-23-2020, 11:17 PM

Originally Posted by wilkinkc

Sorry very late reply, I keep forgetting you switched your log over here lol.

It is going pretty well now that my back is back to normal again. I just finished week 5 yesterday. I have added lots of weight to my lifts so far, but starting to slow quite a bit now. I think it is going to be hard for me to continue to add weight every week while in such a big calorie deficit. BUT I will keep trying and do what I can do. Ready to be done with this cut but sadly think I have several months left to go lol.

Yeah mate I feel you. I couldn't increase my lifts much at all cutting so I understand your frustration but your progress has been great with the weight you've lost

**safcpaul** · 10-23-2020, 11:30 PM

Originally Posted by AlexSays

progression looking smoooth man

good job, you using a gym atm or home?

Cheers mate, I'm working out at home as gym is hard to get booked into now as they've lessened the numbers allowed in and also I think we're close to going into that tier 3 chit. I've been ill since Wednesday but still did Wednesdays workout. Haven't had much sleep either as my 2 year old has been getting up screaming on at 3am most of this week so I've just been getting up with him. I'm Doing yesterday's workout today despite still being a bit ill. My parents are taking the kids tonight so at least I can catch up on a bit sleep which should help. I also keep topping up weights and stuff if I find anything affordable on ebay

**safcpaul** · 10-27-2020, 03:30 AM

Just updating. Been ill since my workout on Wednesday last week so haven't been able to workout. Think it's the flu as i haven't been this bad in years or could be that that covid 19 crap. Will get back to it as soon as possible

**RandyMcFlab** · 11-02-2020, 12:41 PM

how you feeling mate, did you find out if it was covid?

**safcpaul** · 11-06-2020, 07:05 AM

Originally Posted by RandyMcFlab

how you feeling mate, did you find out if it was covid?

It wasn't covid mate but I'm alot better now. I think it was the flu. I've worked out all this week so I'll update my workouts and then go back to updating every workout day

**safcpaul** · 11-06-2020, 07:15 AM

Just an update after having the flu. Tweaked my workout slightly based on how I feel and the fact gyms are shut again here in the uk.

Mondays workout
Bench 3x5 @ 126lb
Pendlay row 3x5 @ 146lb
Front squats 3x5 @ 142lb
Calf raises 2x18 @ 178lb
Pull ups 5,3,2 (slow and controlled, full stretch)

Wednesdays workout
Ohp 1x5 @ 106lb
1x3 @ 106lb
1x5 @ 96lb
Romanian deadlift 3x10 @ 178lb
Parallel bar tricep dips 3x6
Rear delt fly 3x10 @ 16lb

Today's workout
Bench press 3x5 @ 132lbs
Pendlay row 3x5 @ 156lbs
Front squat 3x5 @ 146lbs
Calf raises 2x15 @200lb
Pull ups 5,3,3 (slow controlled, full stretch)

**safcpaul** · 11-09-2020, 03:10 AM

Today's workout
Ohp 3x5 @ 102lbs
Romanian deadlift 2x8 @ 200lbs
Parallel tricep dips 3x7
Pull ups (slow controlled full stretch) 4,3,3
Rear delt fly 3x11 @16lbs

**safcpaul** · 11-11-2020, 03:00 AM

Today's workout
Flat bench 1x5 @ 136lbs
1x5 @ 142lbs
1x4 @ 146lbs
Pendlay row 3x5 @ 162lbs
Front squats 2x5 @ 152lbs
Calf raises 2x17 @ 200lbs
Pull ups (controlled, full stretch) 4,4,3

**AlexSays** · 11-11-2020, 04:41 AM

Looking like good consistency man, swear you've got the commitment of a damn soldier :P Sucks about being ill, hate when that happens, always wondered if constant recovery from lifting is bad for the immune system...

How are you finding fierce 5?

**safcpaul** · 11-11-2020, 06:24 AM

Originally Posted by AlexSays

Looking like good consistency man, swear you've got the commitment of a damn soldier :P Sucks about being ill, hate when that happens, always wondered if constant recovery from lifting is bad for the immune system...

How are you finding fierce 5?

Haha it's an addiction now. I feel terrible if I miss a workout. As you can see I've slightly deviated from fierce 5. Tweaked it to my personal preferences. I'm constantly pushing myself but I'm being more clever about it now and if I feel like I need to skip a set for the day then I will. Aslong as im still progressing it doesn't matter. I'm listening to my body more now as well because like you, I have realised constantly pushing and pushing without listening to your body will end up effecting the immune system. Feeling rundown and colds etc

**safcpaul** · 11-13-2020, 02:24 AM

Today's workout
Ohp 3x5 @ 106lbs
Romanian deadlift 2x8 @ 210lbs
Parallel tricep dips 3x8
Pull ups (slow controlled, full stretch) 4,4,4
Hanging knee raises 1x16

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