liftted on and off for more than 2 years using various types of split
tried allpro for a cycle back in february. it was the first full body workout i ever used. Dint like it
then continued to upper lower split. difficult to increase my big lifts
used to skip leg day when started out. regretted.
never conventional deadlift but only do RDL because of low back pain
tired of being weak kunt
therefore decided to do fierce 5


Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Reverse Flies 3x8
Calf extensions 2x15/Tricep pressdowns 2x10 Superset

Workout B
Deadlift 3x5
OHP 3x5
Lat Pulldowns 3x8
Leg Curls 3x8
Ab work 2x15/Curls 2x10 Superset

Fierce 5 is comprised of 5 simple workouts (supersets combined) that should take just over an hour to complete including stretching and warmups. You will be working out 3 nonconsecutive days a week and alternating between workouts A & B. Ex: Mon-A, Tues-Rest, Wed-B, Thur-Rest, Fri-A, Sat-Rest, Sun-Rest, Mon-B…etc. Each week you’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts.

*Reverse flies will increase 5lbs per month, leg curls will increase 5lbs per week and ab work increases in reps (try adding a few reps each week.) If you are unable to increase weight in these increments due to equipment limitations then, for that exercise only, increase weight every other week and you can add 2 reps to your work sets for the week you won’t be increasing weight.

workout can be found here : http://forum.bodybuilding.com/showth...hp?t=159678631

This post has been edited by NGV22: May 3 2014, 01:22 AM

30/4/2014 Workout A

resetted my weights by at least 15% to start the program

all weights are lbs unless stated as kg
Squat 3x5 (115) - easy, but left knee pain again( pain since last 3 weeks)
Bench 3x5, (130) - easy, always improving technique
Pendlay Rows 3x8, (105) - 2nd time i do this movement, quite difficult. t-bar row has been my staple row movement
Reverse Flies 3x8, (7.5kg)
seated skullcrusher 2x10, (50) - using the ez bar
Calf extensions 2x15, (120) - straight leg press machine

overall
-left knee pain. squatting is uncomfortable
-still trying to perfect form on pendlay row. must becareful of my low back pain

edited: weights of lifts as bar used is 35lb instead 45lbs

This post has been edited by NGV22: May 3 2014, 01:25 AM

What you're doing seems like a modified version of Starting Strength routine. About your knee pain, are you sure your squat form is correct? Might be the cause.

hi bro, appreciate your comment here. its another recent novice full body program started in the forum, has more exercises than starting strength and i like the layout very much. should be form issue, my knees keep wobbling when descending, even with light weights. i guess i rely to much on the quads and not hams and glutes? im thinking of doing box squats first and learn how to fire the glutes and hams.

2/5/2014 Workout B

Deadlift 3x5 (95)- did some extra sets to learn the technique. now i know why many people love deads. srs im starting to love deads too)
OHP 3x5 (70) - easy
Lat Pulldowns 3x8 (120) - quite intense
Leg Curls 3x8 (110) - easy chit
Barbell curls 2x10 (55) - surprisingly intense
decline crunch 2x15 - bodyweight only, planned to start holding 10lb plate for next workout
after that i messed around with 5 sets of light deads again to really learn the form. the descending portion of the lift is the hard one.

overall love today's workout, maybe because of deads? lol

today i weight the barbells on the weight scale. to my surprise, all this while the bar i used is ~35lb. there are slightly heavier bars lying against the wall and they weight 45lb, real olympic bar. therefore i had to recalculate my lifts as i counted the bar used as 45lb.

This post has been edited by NGV22: May 8 2014, 08:33 PM

Hahah I see. If your legs feel unstable try widening your stance and point your toes outwards. That way you can go down lower on your squats.

thanks i will try that

for the past two days researched so much about stretching for squats. immdiately stretched my tight hip flexors and now they are not tight as fuark. did this stretch



very painful as fuark at the hips, after did these several times for the past 2 days i can finally open out my knees easily while descending into squat position.

one of elliot's videos i watched



dynamic stretches before squat



how to test whether ur calves are tight too? set yourself up into a pistol squat position with other leg straighten out. if u fall, this means the other leg's calves are tight as fuark. i test myself, right is ok, left leg a little tight. did some calf stretches too.

i have a little tight shoulders and i had started to do some stretching. shoulder flexibility is important when holding the bar without flaring your elbows out.


by the time i typed this, my knee pain are gone too. is it because of the stretchings? cant wait for tomorrow to squat pain free.
hopefully some beginners out there will stretch their hips and calves too in order to improve their squatting.

This post has been edited by NGV22: May 4 2014, 07:05 PM

my current diet

6 x whole eggs 420kcal, 42g p, 6g c, 25.8g f
4x medium sized bananas 420kcal, 4g p, 100g c, 1.6g f
4x tbsp of peanut butter 400kcal, 15g p, 14g c, 30g f
4x whole grain bread 292kcal, 18g p, 42g c, 2.8g f
2x serv whey protein 260kcal, 48g p, 8g c, 3g f
2x 100g oats 790kcal, 27g p, 133g c, 17g f
2scoop white rice + handful green veggies + chicken breast/beef/pork (different everyday)
approx 500kcal, 25g p, 60g c, 20g f


total 3082kcal, 179g p, 363g c, 73g f

finishing my ON Gold standard so bought dymatize elithe whey yesterday to continue meeting my protein requirement. choose strawberry blast. probably end of this week will start takiing it.

5/5/2014 Workout A

Squat 3x5 (125) -the best squat session ever. thanks to my regular stretching i can open my knees easily and show my "crotch" LOL it feels soooo good. although legs are still abit shaky, i find it easy going to the bottom. get some stares as i think only me in the gym who goes so deep during squat. others are just doing 1/4 squats with heavy weights but hey, their legs are much bigger than mine so i can just stfu i guess?

Bench 3x5, (135) - easy

Pendlay Rows 3x8, (110) - nice. i am afraid people might stare at me and they wondered what the hell am i doing since this exercise really produce much noise

Reverse Flies 3x8, (7.5kg) -pumped

seated skullcrusher 2x10, (50) - use same weight, decided to start increasing weight next week. same goes to barbell curl from Workout B

Calf extensions 2x15, (130) - easy

overall
-same weight on skullcrusher, ( and reverse flies) ,others increased
-left the gym satisfied
-body is so sweaty after squat and proceed to bench is uncomfortable but fuk it
-stretching does wonders. brb proceed to learn stretchings for upper body naw
-cant wait for deads and ohp tomorrow

7/5/2014 Workout B



This post has been edited by NGV22: May 8 2014, 08:32 PM

9/5/2014 Workout A Week 2



This post has been edited by NGV22: May 9 2014, 11:58 PM

RANT

if only i started deadlift in first few months of lifting, now i should have stronger lower back and hams
if only i started squat in first few months of lifting, now i should have stronger and bigger legs, hence increase my mass
if only i never skipped leg day, now i should easily reached around 185-190 lbs of bodyweight
if only i follow legit program like SS in first few months of lifting, now i should easily have min 2/3/4 status
if only i never overthinking stupid **** like arms day, 5 day split, hypertrophy, design own routine at that level,
if only i never lift on-off and change program frequently,
if only i take helpful advices form this forum seriously and applied them,
if only i realised how important to have foundation (strength) first before move to advanced routine,

in the past 3 years

now i should not look like **** **** and a weak kunt

to beginners who read this ( i doubt any will) please never repeat my mistake, else u will regret years later

This post has been edited by NGV22: May 10 2014, 12:07 AM

Diet Update

add around 200 kcal, not gaining weight last month



Started taking Dymatize elite whey

During the weekends my motivation is always at its peak. Cant wait for monday's deadlift and OHP, it will be fun

This post has been edited by NGV22: May 11 2014, 12:56 PM

12/5/2013 Workout B Week 3



1. Found out after added one extra warm up sets, work sets performance increased. this is compared to last week's session. More time to warm up the muscle, and learn the lifts before work sets

2. I said it will be fun. It was fun. Because of deads and OHP

3. Curls failed. IMO way to much to progress 5lbs every week for curls and skullcrushers. Will think of slower progression for them instead. Maybe 5lbs every 2-3 weeks while adding 1 rep each week the weights not added. But honestly my main priority is the 4 big lifts.

4. feels good after added extra calories

14/5/2014 Workout A Week 3



1. easy, much better compared to last week's session

2. squat still shaky, first few sets of bench also the same need to improve the form

3. some story happened
shared squat rack with a big guy. first he asked me why i am not wearing shoes. i said my shoes are high its hard to balance. barefoot is better as its closer to ground. he said he thought the higher the shoes the better for squat dafaq. then, he asked me am i adding size or maintaining. i said i am adding. then he said "if you wanna add size dont do full squats. besides full squats are bad for your knees. those competitors build their size through heavy and half squats" i was like wtf mate and then i 'try ' to argue with him a little to test out his knowledge. i said "half squats are even worse for your knees, when u do full squat bla3..." then he said "ok to his each or her own..i was told by others that half squats are the right way" then he proceed doing half squats.

cool story although u are like 15-20 pounds bigger than me, u are not necessary correct.

my gym has no one squat or deads properly, ever. they half squat and deadlift with major rounded lower back. im ok with that, but when they try to preach their assumed-correct method to me, its annoying. mind your own business

16/5/2014 Workout B Week 3



1. I really need to bring my log book to the gym, i always forget the weights for exercises after the big lifts
2. Deadlift is too light, wish I could fast forward the time and add the weights
3. Planned to start record my form on the big lifts
4. Will OHP barefeet next time, too.

19/5/2014 Workout A Week 4



1. good squat, bad bench and rows
2. gained 4lbs in more than 1 week..not sure whether the gym's weighing machine is trolling
3. think i ate enough, gotta try to sleep more
4. NOTE TO SELF: Please squeeze the bar while bench

21/5/2014 Workout B Week 4



1. Overall is good, left the gym satisfied
2. **** my hphone, wish i can buy a new one and record videos without worries
3. The gym's weighing machine trolled me hard, my weight is still the same

This post has been edited by NGV22: May 24 2014, 02:22 AM

23/5/2014 Workout A Week 4



1. As i finished my squat my knee pains. Today i cant really open my knees out while focusing on not squatting too deep. i already do stretchings before starting my session, really stretched the super tight glutes before workout too. was so disappointed that my hips were still tight. really **** desk jobs, you really need to stretch the whole god damn time and i wish i can do that but really, its inconvenient to do that in the office. post workout, i did stretchings again and the knee pain's gone, srs. so i can conclude that whenever my knee pains, tight hip flexors are the culprit

2. My research and today's workout proved that bar position is one of the culprit of butt winking

3. Hands down squat is one of the hardest exercise to master and perfect the form.

4. Done a month of Fierce 5, feel good

This post has been edited by NGV22: May 27 2014, 08:22 PM