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 NGV22'S Fierce5 workout log

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TSNGV22
post Oct 8 2014, 01:18 AM

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614 posts

Joined: Feb 2014
7/10/2014 Workout B Week 20




ayy ohp in a tall rack. feels good no need to clean the bar from floor. gotta admit need time to adjust myself to ohp from power rack tho

Deadlift
bar x 15
135 x 8
160 x 4
175 x 5
175 x 5
175 x 5

OHP
bar x 10
65 x 5
85 x 3
110 x 5
105 x 5
105 x 5

Lat Pulldown
60 x 10
120 x 8
120 x 8
120 x 8

lying Leg curl
130 x 8
130 x 8
130 x 8

barbell curl
55 x 11
55 x 11

weighted crunch
25 x 30



-deloaded deads to improve technique. i had been wheel spinning with deads i hope everything goes smoothly now. aww fuk bye 2014 3plates goal
-ohp first set inputted wrong weight.
-friend said form on bb curls sucked. elbow move too much. record form on isolation? ayy lmao
-fuark the crunch. always goes cramp in the 2nd set

user posted image
i sleep dreaming bout my gainz every night. inb4 gay-ish pillow case
TSNGV22
post Oct 11 2014, 02:42 AM

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614 posts

Joined: Feb 2014
9.10.2014 Workout A



Squat
bar x 15
125 x 8
165 x 4
195 x 1
215 x 5
215 x 5
215 x 5

Bench
bar x 15
120 x 5
160 x 3
180 x 5
180 x 5
180 x 5

Pendlay Rows
85 x 8
135 x 8
135 x 8
135 x 8

Reverse Flies
7.5kg x 8
7.5kg x 8
7.5kg x 8

tricep pushdown
80 x 11
80 x 11



-did squat very good. could be even more explosive to drive the weights upwards tho. still got some gas in tank.
-last rep on bench is quite sloppy. that grind caused my left leg to came out from position. tricep was fatigued from 2nd set and this potentially lead to unstable last set last rep
-pendlay row seems fine. peppered my angus for next week 10 reps (my progression scheme for row is 3x8. 3x10, increase weight repeat 3x8....


user posted image

ayy lmao bench is heavier than deads ayy
TSNGV22
post Oct 13 2014, 03:01 AM

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614 posts

Joined: Feb 2014
11.10.2014 Workout B




Deadlift
bar x 15
125 x 8
155 x 4
175 x 1
185 x 5
185 x 5
185 x 5

OHP
bar x 10
65 x 5
85 x 3
105 x 5
105 x 5
105 x 5

Lat Pulldown
60 x 10
120 x 8
120 x 8
120 x 8

lying Leg curl
130 x 8
130 x 8
130 x 8

barbell curl
50 x 10
50 x 10

weighted crunch
25 x 30
25 x 30



-increased 10lbs for deadlifts. plan to do this every session till hit 2 plates
-overall deads and ohp were very light. very different compared to heavy ass workout A


user posted image
from brosplit to upper lower to allpro and finally Fierce 5. This log book had been my gym companion for as long as i can rmbr. time to switch to new one..
TSNGV22
post Oct 14 2014, 11:42 PM

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13.10.2014 Workout A





Squat
bar x 15
135 x 8
170 x 4
200 x 1
225 x 5
225 x 5
225 x 5

Bench
bar x 15
125 x 5
165 x 3
185 x 5
185 x 5
185 x 4

Pendlay Rows
85 x 10
135 x 10
135 x 10
135 x 10

Reverse Flies
7.5kg x 8
7.5kg x 8
7.5kg x 8

tricep pushdown
80 x 12
80 x 12



-today's session is very heavy. heartbeat wass always fast, my whole shirt and pants are drenched in sweat, hardly catch up my breath. felt my CNS was fried during benching. expecting SEVERE DOMs in few hours more. nevertheless was satisfied
-i planned to use small plates and then only use the two intimidating 45s when i reach bout 245 and above. its all about psychology. first lift to hit 225
-failed bench but i was pretty surprised with my performance even though i barely finished 180 last week. finally bench over my bodyweight
-row totally exhausted me. its like being hit by a frickin truck

This post has been edited by NGV22: Oct 14 2014, 11:46 PM
TSNGV22
post Oct 16 2014, 11:59 PM

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614 posts

Joined: Feb 2014
15.10.2014



Deadlift
bar x 15 (rdl)
125 x 8
155 x 4
175 x 1
195 x 3 x 5

OHP
bar x 10
65 x 5
90 x 3
110 x 3 x 5

Lat Pulldown
70 x 10
120 x 3 x 10

lying Leg curl
130 x 3 x 10

barbell curl
skipped

weighted crunch
skipped



-light workout
-skipped due to time constraint
TSNGV22
post Oct 19 2014, 04:24 AM

On my way
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Junior Member
614 posts

Joined: Feb 2014




Squat
bar x 15
135 x 8
170 x 4
200 x 1
225 x 5
225 x 5
225 x 5

Bench
bar x 15
125 x 5
165 x 3
185 x 5
185 x 5
185 x 5

Pendlay Rows
85 x 10
135 x 10
135 x 10
135 x 10

Reverse Flies
7.5kg x 8
7.5kg x 8
7.5kg x 8

tricep pushdown
80 x 12
80 x 12
GameFr3ak
post Oct 23 2014, 05:29 PM

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From: Your Location
QUOTE(NGV22 @ May 4 2014, 08:21 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.
*
Where do you get your oats and how much? I find them quite pricey
TSNGV22
post Oct 24 2014, 07:45 AM

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QUOTE(GameFr3ak @ Oct 23 2014, 05:29 PM)
Where do you get your oats and how much? I find them quite pricey
*
i eat instant oatmeal. they are cheap as fuark ( rm0.7/100g) as long as the only ingredient listed is "oats" doesnt matter what type of oats i eat.

This post has been edited by NGV22: Oct 24 2014, 10:01 PM
QalbAlUsud
post Oct 24 2014, 08:03 AM

New Member
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Joined: Oct 2014
Cool videos bro. How has this program helped with your muscle gains? smile.gif
GameFr3ak
post Oct 24 2014, 09:23 AM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location
QUOTE(NGV22 @ Oct 24 2014, 07:45 AM)
i eat instant oatmeal. they are cheap as fuark ( rm0.7/10g) as long as the only ingredient listed is "oats" doesnt matter what type of oats i eat.
*
which brand and where?
TSNGV22
post Oct 24 2014, 10:11 PM

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614 posts

Joined: Feb 2014
QUOTE(QalbAlUsud @ Oct 24 2014, 08:03 AM)
Cool videos bro. How has this program helped with your muscle gains?  smile.gif
*
my weight pprogression is 79kg (May) to 84kg present, with whole month july totally out due to injury. means i gained 5 kg in 5 months. if you are beginner i strongly recommend u try this routine. link is in first page

QUOTE(GameFr3ak @ Oct 24 2014, 09:23 AM)
which brand and where?
*
user posted image

can find in any tesco. oh yea i meant rm0.7/100 g nt 10g.

This post has been edited by NGV22: Nov 1 2014, 12:00 AM
GameFr3ak
post Oct 25 2014, 01:54 PM

Look at all my stars!!
*******
Senior Member
3,849 posts

Joined: Oct 2006
From: Your Location
QUOTE(NGV22 @ Oct 24 2014, 10:11 PM)
my weight pprogression is 79kg (May) to 84kg present, with whole month july totally out due to injury. means i gained 5 kg in 5 months. of course, muscle + fats while bulking. if you are beginner i strongly recommend u try this routine. link is in first page
user posted image

can find in any tesco. oh yea i meant rm0.7/100 g nt 10g.
*
Thanks man!
TSNGV22
post Oct 31 2014, 11:59 PM

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Joined: Feb 2014
workout A 29/10/2014


squat
bar x 15
135 x 8
175 x 4
200 x 1
235 x 3 x 5

pushdown
80 x 2 x 13

leg press single calf raise
100 x 2 x 15
TSNGV22
post Oct 31 2014, 11:59 PM

On my way
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Junior Member
614 posts

Joined: Feb 2014
31.10.2014 Workout B



Deadlift
bar x 15 (rdl)
125lbs x 8
165lbs x 4
195lbs x 1
225lbs x 3 x 5

Leg curl
130 x 3 x 10

barbell curl
50 x 2 x 10

weighted crunch
25 x 2 x 45
TSNGV22
post Nov 4 2014, 12:38 AM

On my way
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Junior Member
614 posts

Joined: Feb 2014
workout A 3.11.2014

Squat
bar x 15
135 x 8
175 x 4
215 x 1
245 x 3 x 5

Bench
bar x 15
125 x 5
165 x 3
185 x 3 x 5

Pendlay Rows
85 x 8
135 x 3 x 8

Reverse Flies
5kg x3 x 8

tricep pushdown
90 x 2 x 10

single leg press calf raise
110 x 2 x 15
Kaffatsum
post Nov 4 2014, 08:07 AM

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Your lifts are climbing ridiculously fast.
Keep up the good work!

Edit: height and weight?

This post has been edited by Kaffatsum: Nov 4 2014, 08:08 AM
TSNGV22
post Nov 4 2014, 09:31 AM

On my way
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614 posts

Joined: Feb 2014
QUOTE(Kaffatsum @ Nov 4 2014, 08:07 AM)
Your lifts are climbing ridiculously fast.
Keep up the good work!

Edit: height and weight?
*
thanks! newbie gains on a newbie routine, 10lbs increment every week sure fast la

im 184cm 85 kg currently
TSNGV22
post Nov 8 2014, 12:29 AM

On my way
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Junior Member
614 posts

Joined: Feb 2014
workout B 5.11.2014

Deadlift
bar x 15 (rdl)
125lbs x 8
165lbs x 4
195lbs x 1
235lbs x 3 x 5

OHP
bar x 10
65 x 5
90 x 5
110 x 3 x 5

pulldown
70 x 8
110 x 8

Leg curl
140 x 3 x 8

barbell curl
50 x 2 x 11

weighted crunch
skipped
TSNGV22
post Nov 8 2014, 12:31 AM

On my way
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Junior Member
614 posts

Joined: Feb 2014
Workout A BAD DAY 7.11.2014


Squat
bar x 15
135 x 8
175 x 4
215 x 1
245 x 4
245 x 5
245 x 4

Bench
bar x 15
125 x 5
165 x 3
185 x 5
185 x 4
185 x 4

Pendlay Rows
85 x 8
135 x 3 x 8

Reverse Flies
5kg x3 x 8

tricep pushdown
90 x 2 x 10

single leg press calf raise
110 x 2 x 15

-bad workout, possibly the most disappointing of all
-tbh im tired of deloading again and again getting nowhere
-slipped during shower but escaped injury, cant afford another injury. sick of all this shyt





This post has been edited by NGV22: Nov 8 2014, 12:32 AM
TSNGV22
post Nov 11 2014, 12:24 AM

On my way
****
Junior Member
614 posts

Joined: Feb 2014
workout B 10.11.2014

Deadlift
bar x 15 (rdl)
135lbs x 8
175lbs x 4
205lbs x 1
245lbs x 3 x 5

OHP
bar x 10
70 x 5
95 x 5
115 x 3 x 5

pulldown
70 x 10
110 x 3 x 10

Leg curl
140 x 3 x 10

barbell curl
50 x 2 x 12

weighted crunch
25 x 2 x 50
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