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  1. #1
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    Mj's Lean Bulk Journal

    Hi everyone!!
    Im going to do a lean bulk and my workout program is Fierce 5.

    Starting weight: 135.3lb
    Goal weight: 145lb
    Age: 28
    Height: 5'5

    Week 1: 136.7lb
    Week 2: 137.3lb
    Week 3: 138.8lb
    Week 4: 138.2lb
    Week 5: 139.0lb
    Week 6: 139.9lb
    Week 7: 141.0lb
    Week 8: 141.7lb
    Week 9: 141.2lb(sept 19-23)
    Week 10:
    Week 11:
    Week 12:
    Last edited by userKCE2FBSXXR8; 09-22-2022 at 06:52 PM.
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  2. #2
    Registered User userKCE2FBSXXR8's Avatar
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    Workout A July 23, 2022
    Squat 3x5 50kg(2)
    Bench 3x5 55kg(1)
    Pendlay Rows 3x8 45kgs (1)
    Face Pulls 3x10 13.75kg(1)
    DB Calf raises 2x15 20kg(1) / Tricep pressdowns 2x10 13.75g(2)


    Workout B July 25, 2022
    Deadlift 3x5 60kg(2)
    DB Shoulder Press 3x5 17.5kg(1)
    Leg curls 3x8 42.5kg(1)
    Lat Pulldowns 3x8 42.5kg(1)
    Ab work 2x15(1) /Bicep curls 2x10 10kg(2)



    Workout A July 27, 2022
    Squat 3x5 55kg(1)
    Bench 3x5 57.5kg(1)
    Pendlay Rows 3x8 45kgs (2)
    Face Pulls 3x10 13.75kg(2)
    DB Calf raises 2x15 20kg(2) / Tricep pressdowns 2x10 16.25g(1)

    Workout B July 29, 2022
    Deadlift 3x5 65kg(1)
    DB Shoulder Press 3x5 17.5kg(2)
    Leg curls 3x8 42.5kg(2)
    Lat Pulldowns 3x8 42.5kg(2)
    Ab work 2x15(2) /Bicep curls 2x10 12.5kg(1)
    Last edited by userKCE2FBSXXR8; 07-28-2022 at 07:23 PM.
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  3. #3
    Registered User RapidFail's Avatar
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    In.

    Good luck - Fierce 5 was my first proper program too and your starting lifts are a little higher than mine were. Out of interest, what's your age, height and weight?

    Also, what's the meaning of the numbers in brackets on your workouts?
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    Originally Posted by RapidFail View Post
    In.

    Good luck - Fierce 5 was my first proper program too and your starting lifts are a little higher than mine were. Out of interest, what's your age, height and weight?

    Also, what's the meaning of the numbers in brackets on your workouts?
    Thanks man! Actually i saw your fierce 5 journal, do you have any advice that might help me?... i have updated my stats above.

    My lifts are higher because I have been lifting for years on and off but this will be my first proper program and bulking. I hope i can still get newbie gains and progress well with this program.


    The parentheses are used to note how many times i used the weight/reps. Once i reached the (2), ill be adding weight or rep.
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    Registered User userKCE2FBSXXR8's Avatar
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    Weekly running avg weight: 137.3lb

    Workout A July 31, 2022
    Squat 3x5 55kg(2)
    Bench 3x5 57.5kg(2)
    Pendlay Rows 3x8 47.5kg(1)
    Face Pulls 3x11 13.65kg(1)
    DB Calf raises 2x15 22.5kg(1) / Tricep pressdowns 2x10 16.25g(2)

    Workout B August 2, 2022
    Deadlift 3x5 65kg(2)
    DB Shoulder Press 3x5 20kg(1)
    Leg curls 3x9 42.5kg(1)
    Lat Pulldowns 3x8 50kg(1)
    Ab work 2x17(1) /Bicep curls 2x10 12.5kg(2)

    Workout A August 4, 2022
    Squat 3x5 60kg(1)
    Bench 3x5 60kg(1)
    Pendlay Rows 3x8 47.5kg(2)
    Face Pulls 3x11 13.65kg(2)
    DB Calf raises 2x15 22.5kg(2) / Tricep pressdowns 2x12 16.25kg(1)

    Workout B August 6, 2022
    Deadlift 3x5 70kg(1)
    DB Shoulder Press 3x5 20kg(2)
    Leg curls 3x9 42.5kg(2)
    Lat Pulldowns 3x8 50kg(2)
    Ab work 2x17(2) /Bicep curls 2x11 12.5kg(1)
    Last edited by userKCE2FBSXXR8; 08-11-2022 at 05:48 PM.
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    Originally Posted by userKCE2FBSXXR8 View Post
    Thanks man! Actually i saw your fierce 5 journal, do you have any advice that might help me?... i have updated my stats above.

    My lifts are higher because I have been lifting for years on and off but this will be my first proper program and bulking. I hope i can still get newbie gains and progress well with this program.


    The parentheses are used to note how many times i used the weight/reps. Once i reached the (2), ill be adding weight or rep.
    My main advice would be to follow the reset protocol strictly and don't sacrifice form to put weight on the bar.
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  7. #7
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    Weekly running avg weight: 138.8lb

    Workout A August 9, 2022
    Squat 3x5 60kg(2)
    Bench 3x5 60kg(2)
    Pendlay Rows 3x8 50kg(1)
    Face Pulls 3x12 13.65kg(1)
    DB Calf raises 2x16 22.5kg(1) / Tricep pressdowns 2x12 16.25kg(2)


    Workout B August 11, 2022
    Deadlift 3x5 70kg(2)
    DB Shoulder Press 3x6 20kg(1)
    Leg curls 3x10 42.5kg(1)
    Lat Pulldowns 3x9 50kg(1)
    Ab work 2x15 2.5kg(1) / Bicep curls 2x11 12.5kg(2)
    Leg raise 2x12(1)

    Workout A August 13, 2022
    Squat 3x5 65kg(1)
    Bench 3x5 62.5kg(1)
    Pendlay Rows 3x8 50kg(2)
    Face Pulls 3x12 13.65kg(1)
    DB Calf raises 2x17 22.5kg(2) / Tricep pressdown 2x10 18.75kg(1)


    Weekly average weight went up because of multiple cheat meals from gf's birthday celebration. Though as of today, August 14, my weight is 137.4lbs. Ill try to minimize cheat meals to avoid water weight fluctuations.
    Last edited by userKCE2FBSXXR8; 08-13-2022 at 08:11 PM.
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  8. #8
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    Weekly running avg weight: 138.2lb

    Workout A August 9, 2022

    Workout B August 15, 2022
    Deadlift 3x5 75kg(1)
    DB Shoulder Press 3x6 20kg(2)
    Leg curls 3x10 42.5kg(2)
    Lat Pulldowns 3x9 50kg(2)
    Ab work 2x15 2.5kg(2) / Bicep curls 2x12 12.5kg(1)


    Workout A August 18, 2022
    Squat 3x5 65kg(2)
    Bench 3x5 62.5kg(2)
    Pendlay Rows 3x8 52.5kg(1)
    Face Pulls 3x10 16.25kg(1)
    DB Calf raises 2x15 25kg(1) / Tricep pressdown 2x10 18.75kg(2)

    Workout B August 20, 2022
    Deadlift 3x5 75kg(2)
    DB Shoulder Press 3x7 20kg(1)
    Leg curls 3x8 50kg(1)
    Lat Pulldowns 3x8 57.5kg(1)
    Ab work 2x17 2.5kg(1) / Bicep curls 2x12 12.5kg(2)(f)(d)
    Last edited by userKCE2FBSXXR8; 08-20-2022 at 07:01 PM.
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  9. #9
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    Good work, keep it up.
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  10. #10
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    Weekly running avg weight: 139.0lb

    Workout A August 22, 2022
    Squat 3x5 70kg(1)
    Bench 3x5 65kg(1)
    Pendlay Rows 3x8 52.5kg(2)(f)(deload)
    Face Pulls 3x10 16.25kg(2)
    DB Calf raises 2x15 25kg(2) / Tricep pressdown 2x12 18.75kg(1)

    Workout B August 24, 2022
    Deadlift 3x5 80kg(1)
    DB Shoulder Press 3x7 20kg(2)
    Leg curls 3x8 50kg(2)
    Pullups 3x7 bw(1)
    Ab work 2x17 2.5kg(2) / Bicep curls 2x10 12.5kg(1)

    Workout A August 27, 2022
    Squat 3x5 70kg(2)
    Bench 3x5 65kg(2)
    Pendlay Rows 3x8 45kg(1)
    Face Pulls 3x11 16.25kg(1)
    DB Calf raises 2x17 25kg(1) / Tricep pressdown 2x12 18.75kg(2)
    Last edited by userKCE2FBSXXR8; 08-27-2022 at 09:22 PM.
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  11. #11
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    Originally Posted by userKCE2FBSXXR8 View Post
    Workout A August 22, 2022
    Squat 3x5 70kg(1)
    Bench 3x5 65kg(1)
    Pendlay Rows 3x8 52.5kg(2)(f)(deload)
    Face Pulls 3x10 16.25kg(2)
    DB Calf raises 2x15 25kg(2) / Tricep pressdown 2x12 18.75kg(1)
    Second consecutive time failing Pendlays?
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  12. #12
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    Originally Posted by RapidFail View Post
    Second consecutive time failing Pendlays?
    Yes, the first one, i was able to get 8 reps but my form and execution were not good. The second one, i got only 6 reps. I think my squat and bench press' load is catching up which made me so exhausted.
    Last edited by userKCE2FBSXXR8; 08-21-2022 at 11:38 PM.
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    Originally Posted by userKCE2FBSXXR8 View Post
    Yes, the first one, i was able to get 8 reps but my form and execution were not good. The second one, i got only 6 reps. I think my squat and bench press' load is catching up which made me so exhausted.
    Could just have been a bad session? I'm not certain, and it probably doesn't matter, but I always thought the reset protocol was for when you fail a lift two sessions in a row.
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    I was talking about the first and second session so ill be resetting to maybe 45kgs from 52.5kg. Ill also play around the grip width to a more wider one after rewatching some pendlay tutorials.
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    Weekly running avg weight: 139.9lb

    Workout B August 29, 2022
    Deadlift 3x5 80kg(2)
    DB Shoulder Press 3x5 22.5kg(1)
    Leg curls 3x9 50kg(f)
    Pullups 3x7 bw(2)
    Ab work 2x15 5kg(1) / Bicep curls 2x10 12.5kg(2)

    Workout A August 31, 2022
    Squat 3x5 75kg(f)
    Bench 3x6 65kg(1)
    Pendlay Rows 3x8 45kg(2)
    Face Pulls 3x11 16.25kg(2)
    DB Calf raises 2x17 25kg(2) / Tricep pressdown 2x10 21.25kg(1)

    Workout B September 2, 2022
    Deadlift 3x5 85kg(1)
    DB Shoulder Press 3x5 22.5kg(1f)
    Leg curls 3x8 42.5kg(1)
    Pullups 3x8 bw(1)
    Ab work 2x15 5kg(2) / Bicep curls 2x11 12.5kg(1)

    Workout A September 4, 2022
    Squat 3x5 65kg(1)
    Bench 3x6 65kg(1f)
    Pendlay Rows 3x8 47.5kg(1)
    Face Pulls 3x10 18.75kg(1)
    DB Calf raises 2x19 25kg(1) / Tricep pressdown 2x10 21.25kg(2)
    Last edited by userKCE2FBSXXR8; 09-08-2022 at 10:23 PM.
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    Here is my 1 month lean bulk progress update.

    https://imgur.com/a/ccJZ2MG
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    Weekly running avg weight: 141lb

    Workout B September 6, 2022
    Deadlift 3x5 85kg(2)
    DB Shoulder Press 3x5 22.5kg(2f)
    Leg curls 3x8 42.5kg(2)
    Pullups 3x8 bw(2)
    Ab work 2x17 5kg(1) / Bicep curls 2x11 12.5kg(2)

    Ill be switching to BB curls and OHP next workout, for a change.

    Workout A September 9, 2022
    Squat 3x5 65kg(2)
    Bench 3x6 65kg(2)
    Pendlay Rows 3x8 47.5kg(2)
    Face Pulls 3x10 18.75kg(1)
    DB Calf raises 2x19 25kg(2) / Tricep pressdown 2x12 21.25kg(1)

    My water weight has increased a lot these past two weeks because of the home cooking with a bit of sodium from soy and oyster sauce. Im making sure that all the ingredients are written. I dont want to get bored during this bulking so that in my next cut, i can eat bland food again.

    Workout B September 11, 2022
    Deadlift 3x5 90kg(1)
    OHP 3x5 37.5kg(1)
    Leg curls 3x9 42.5kg(1)
    Pullups 3x8 bw chain(1)
    Ab work 2x17 5kg(2) / BB Bicep curls 2x10 22.5kg(1)
    Last edited by userKCE2FBSXXR8; 09-17-2022 at 02:25 AM.
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  18. #18
    Registered User userKCE2FBSXXR8's Avatar
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    Weekly running avg weight: 141.7lb


    Workout A September 13, 2022
    Squat 3x5 70kg(f)
    Bench 3x5 67.5kg(1)
    Pendlay Rows 3x8 50kg(1)
    Face Pulls 3x11 18.75kg(1)
    DB Calf raises 2x15 27.5kg(1) / Tricep pressdown 2x12 21.25kg(2)

    During squats, I was bothered by my sore lower back from previous DL so I didnt push myself. This is my first workout wherein my lower back doms lasted for more than one day. I tried to do foam rolling before workout but It was aching so I was not able to finish it. Is this normal? It is not sharp pain so i would say that it is only muscle soreness.


    Workout B September 15, 2022
    Deadlift 3x5 90kg(2)
    OHP 3x5 37.5kg(2)
    Leg curls 3x9 42.5kg(2)
    Pullups 3x8 bw chain(2)
    Ab work 2x15 6kg(1) / BB Bicep curls 2x10 22.5kg(2)

    Workout A September 17, 2022
    Squat 3x5 70kg(1)
    Bench 3x5 67.5kg(1f)
    Pendlay Rows 3x8 50kg(2)
    Face Pulls 3x11 18.75kg(2)
    DB Calf raises 2x15 27.5kg(2) / Tricep pressdown 2x10 18.75kg(1)
    Last edited by userKCE2FBSXXR8; 09-19-2022 at 09:14 PM.
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  19. #19
    Registered User RapidFail's Avatar
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    Originally Posted by userKCE2FBSXXR8 View Post
    Workout A September 13, 2022
    Squat 3x5 70kg(f)
    Bench 3x5 67.5kg(1)
    Pendlay Rows 3x8 50kg(1)
    Face Pulls 3x11 18.75kg(1)
    DB Calf raises 2x15 27.5kg(1) / Tricep pressdown 2x12 21.25kg(2)

    During squats, I was bothered by my sore lower back from previous DL so I didnt push myself. This is my first workout wherein my lower back doms lasted for more than one day. I tried to do foam rolling before workout but It was aching so I was not able to finish it. Is this normal? It is not sharp pain so i would say that it is only muscle soreness.
    Generally you don't want to train a muscle when it's sore - you were probably smart for taking it easy.
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  20. #20
    Registered User userKCE2FBSXXR8's Avatar
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    Weekly running avg weight: 141.2lb(sept 19-23)

    Workout B September 20, 2022
    Deadlift 3x5 95kg(f)
    OHP 3x5 40kg(1)
    Leg curls 3x10 42.5kg(1)
    Pullups 3x8 bw chain(1)
    Ab work 2x15 6kg(2) / BB Bicep curls 2x10 25kg(1)

    Workout A September 22, 2022
    Squat 3x5 70kg(2)
    Bench 3x5 67.5kg(2f)
    Pendlay Rows 3x8 52.5kg(1)
    Face Pulls 3x10 21.25kg(1)
    DB Calf raises 2x17 27.5kg(1) / Tricep pressdown 2x10 18.75kg(2)

    Ill be doing a 4 day deload from sept 23 to 26 while in a vacation.
    Last edited by userKCE2FBSXXR8; 09-22-2022 at 06:11 PM.
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  21. #21
    Registered User userKCE2FBSXXR8's Avatar
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    Here is my 9th week lean bulking compared to my 1st week. I might do another 1 month then do 1 month mini cut to reduce bf. I am not seeing much muscle gain but im trying my best.

    https://imgur.com/a/YEUs39s

    Can anyone guess my current body fat?
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  22. #22
    Registered User RapidFail's Avatar
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    Originally Posted by userKCE2FBSXXR8 View Post
    Here is my 9th week lean bulking compared to my 1st week. I might do another 1 month then do 1 month mini cut to reduce bf. I am not seeing much muscle gain but im trying my best.

    https://imgur.com/a/YEUs39s

    Can anyone guess my current body fat?
    Upper abs are still visible - I think you're around 16%. 2kg in 9 weeks is a good rate of gain - I think you could easily go another 4kg and 18 weeks before thinking about a mini cut. Cutting at this stage will just slow your progress with both strength and hypertrophy and you don't have a whole lot of muscle to cut down to.

    That said, you already surpassed the lifts I achieved in my 6 months following Fierce 5 Novice back in 2019. Keep up the good work!
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  23. #23
    Registered User userKCE2FBSXXR8's Avatar
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    Workout B September 27, 2022
    Deadlift 3x5 95kg(1)
    OHP 3x5 40kg(2)
    Leg curls 3x10 42.5kg(2)
    Pullups 3x8 bw chain(2)
    Ab work 2x17 6kg(1) / BB Bicep curls 2x10 25kg(2)


    @RapidFall thanks brah for estimating, I guess I can still continue for another 2 months.


    Workout A September 29, 2022
    Squat 3x5 75kg(f)
    Bench 3x5 60kg(1)
    Pendlay Rows 3x8 52.5kg(2)
    Face Pulls 3x10 21.25kg(2)
    DB Calf raises 2x17 27.5kg(2) / Tricep pressdown 2x12 18.75kg(1)
    Last edited by userKCE2FBSXXR8; Yesterday at 10:21 PM.
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