Noob Workout Journal

[kgriffith720]

Always been extremely averse (due to anxiety and embarrassment mostly) to lifting and gyms but finally biting the bullet and signed up to a gym literally next door and committing to the Fierce 5 program.

To get an idea of starting weights I went to strength level and looked at the beginning weights for all the exercises at my bodyweight and then tweaked the numbers based on my personal thoughts and expectations. Intention was to start a little low to ensure I get proper form down first and let progression sort out the weight over time.

Completed Workout 1 today (weights in lbs):
Squat-
warmup sets: 45 and 95
working weight: 135

Bench-
warmup sets: 45 and 95
working weight: 115

Pendlay Row-
warmup: 45
working weight: 95

Face Pulls: 40
Calf Raises: 85
Tricep Pressdown- 40


All in all a solid start and I was happy with the level of difficulty and pretty accurate on my expected starting capabilities.

Looking forward to workout b on sunday!

[PISTELERO]

The gym-timidation gets easier the more you go. Keep it up!

[kgriffith720]

Day 2 complete! Felt pretty good and a lot more comfortable than I did day 1 lol.

Today was first day of workout B of Fierce 5 so I did:
Front Squats-
3x5reps@135lbs
Overhead Press (dumbbells)-
3x5reps@ 40
RDL(dumbbells)-
3x8reps@ 50
Lat Pulldown-
3x8reps @ 100
2 sets of superset of 15 bicycle crunches and 10 bicep curls (dumbbells) @ 20 lbs

Had to use dumbbells as my current gym only has smith machines though I'll be switching next week.
I will probably lower the RDL to 35 or 40lb dumbbells next time as it was more challenging than it probably should be the first time doing it.
I also will lower the bicep curls to 10-15 lbs because I did not anticipate how shot my arms would be at the end lol especially my forearms.

Will probably skip progression as I only did 2/3 workouts this week and treat it as one long first week of the program and start progression after next Sunday's workout.

Weaknesses- Grip strength (need to build calluses getting some blisters) and my forearms. Definitely feel the most pronounced soreness there.

[kgriffith720]

Delayed post from yesterdays workout-

Successfully signed up at a new gym with access to literally everything so I was able to use the barbell for everything thank goodness.
I also decided to add some plyo work in right after my warmup but before my lifting then took roughly a 10-15 min break after.

Plyo workout- 1 min res between exercises
3x20 ankle hops
3x20 slalom jumps
2x8 drop and hold
2x10 squat jumps
3x30sec planks
3x8 supermans
3x8 hip thrusts

Lifts- 2 min rest compound 30 sec iso
Squats:
warmup sets- 45/95
3x5 @ 145lbs
Bench:
warmup sets- 45/95
3x5 @ 120lbs
Pendlay Row:
Warmup set- 55
3x8 @ 100lbs
Face Pulls:
3x10 @ 60lbs
Seated Calf Raise/Tricep Pulldown superset:
2x15 @ 105lbs / 2x10 @ 80 lbs

Overall felt great for the entire workout and still do today. Minor soreness in my calves (not surprising with the added plyo) and shoulders (which are definitely my weak point). Forearms are good to go this time. Still minor blistering on my ring fingers but nothing too bad. Already getting addicted and wish I could work out every day lol and I'll be back to report on tomorrow's workout.

[kgriffith720]

Quick update:
Been using Strong to track my workouts and I've got my routine in the gym down pretty well.

5-10 min cardio/stretching warmup
~45 min to complete workout A or B
10-15 min full effort cardio
15 minutes stretching

current lifts on each 3x5:
bench- 135
squat - 165
front squat - 155
pendlay - 110
ohp - 105
RDL- 115

Feeling good still building calluses and definitely noticing some definition and can feel the strength improvement. Lost ~1.5 lbs of weight so things are going well.

[inpyle]

the nice motivation you got there.

[Elucid99]

Keep it up man!