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 Ectomorph Workout Journal, Ola Amigo

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TSEthan Hunt
post Jan 29 2020, 05:11 PM, updated 5y ago

Getting Started
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Junior Member
291 posts

Joined: Jul 2018
I'm stumble upon my thread previously and see how much i already improve since my comment on 6th Dec 2019. So i planing to do workout journal to keep track and see how much i progress.

To recap, i start do workout again somewhere early Nov'2019 with body-weight that time is about 56-57kg. I have undergo Hernia surgery on 17/7/2019.

Abit about my self.
- 30 years old male
- 172cm, current weight 27/1/2020 at 60kg
- goal is muscle mass / weight gained
- previously do some workout routine eg: 5x5 but stop half way.
- right now just starting Fierce 5 program this week.

So i have been training i think for about 12 week with poor self made program. Lol. Below is my last weight that i lift, which is last week 20/1-24/1/2020.

Bench Press - 45kg, 5x3
Squat - 47kg, 5x3
OHP - 30kg, 5x3
Barbell Row - 46kg, 5x3
Barbell Curl - 22kg, 8x3
Close Grip Bench Press - 32kg, 10x3


I being told that my self made program kinda suck actually, so i begin with new proper beginner program called Fierce 5. Found at bb.com forum. So for starter, i will de-load the weight and start the program with 75-80% weight that i could lift previously.

The program consist of 2 section, Workout A and Workout B. Just like stronglift 5x5 its alternate weekly.

Workout A
- Squat 5x3
- Bench Press 5x3
- Pendlay Row 8x3
- Reverse Fly 10x3
- Calf Raise 15x2 + Skull Crusher 10x2 (Superset)

Workout B
- Front Squat 5x3
- Overhead Press 5x3
- Romanian Deadlift 8x3
- Lat Pulldown / Chin Up / Pull Up 8x3
- Ab Work 15x2 + Bicep Curl 10x2 (Superset)



TSEthan Hunt
post Jan 29 2020, 05:19 PM

Getting Started
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Junior Member
291 posts

Joined: Jul 2018
My TDEE is about 1800cal for non workout days and 2100cal for workout days. Im doing 2500-2700 calorie intake daily right now. Before this was doing 2200 calorie. Still struggle to hit the number actually. I will try my best to eat at calorie surplus and track my protein intake.

Starting Fierce 5 program on Monday 27/1/2020

- Squat 5x3 = 35kg
- Bench Press 5x3 = 35kg
- Pendlay Row 8x3 = 30kg. Just learn how to do pendlay row.
- Reverse Fly 10x3 = 6kg each dumbbell
- Calf Raise 15x2 = Single leg variation while holding 11kg db. Never done calf raise. Right now my calf still sore.
- Skull Crusher 10x2 = 15kg
TSEthan Hunt
post Feb 5 2020, 05:20 PM

Getting Started
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Junior Member
291 posts

Joined: Jul 2018
29/1/2020

- Front Squat 5x3 = 27.5kg - Just start to lean front squat. Its not easy, hopefully will get used to it.
- Overhead Press 5x3 = 22.5kg
- Romanian Deadlift 8x3 = 32.5kg
- Inverted Row - 8x3
- Ab Work - 15x2
- Bicep Curl - 10x2 = 22.5kg


31/1/2020

- Squat 5x3 = 35kg
- Bench Press 5x3 = 35kg
- Pendlay Row 8x3 = 30kg.
- Reverse Fly 10x3 = 6kg each db
- Calf Raise 15x2 = 11kg db
- Skull Crusher 10x2 = 15kg
TSEthan Hunt
post Feb 18 2020, 04:49 PM

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Junior Member
291 posts

Joined: Jul 2018
2/2/2020 - 10/2/2020 = Feeling sick. Got sinusitis infection, fever and weak. dry.gif
TSEthan Hunt
post Feb 18 2020, 04:52 PM

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Junior Member
291 posts

Joined: Jul 2018
Continue next following week. Need to de-load and start again.

11/2/2020
- Squat 5x3 = 35kg
- Bench Press 5x3 = 35kg
- Pendlay Row 8x3 = 30kg.
- Reverse Fly 10x3 = 6kg each dumbbell
- Calf Raise 15x2 = Single leg variation while holding 11kg db.
- Skull Crusher 10x2 = 15kg


13/2/2020
- Front Squat 5x3 = 27.5kg
- Overhead Press 5x3 = 22.5kg
- Romanian Deadlift 8x3 = 35kg
- Inverted Row - 8x3
- Ab Work - 15x2
- Bicep Curl - 10x2 = 22.5kg


15/2/2020
- Squat 5x3 = 35kg
- Bench Press 5x3 = 35kg
- Pendlay Row 8x3 = 30kg.
- Reverse Fly 10x3 = 6kg each dumbbell
- Calf Raise 15x2 = Single leg variation while holding 11kg db.
- Skull Crusher 10x2 = 15kg

This post has been edited by Ethan Hunt: Feb 18 2020, 04:53 PM
TSEthan Hunt
post Feb 18 2020, 04:57 PM

Getting Started
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Junior Member
291 posts

Joined: Jul 2018
18/2/2020
- Front Squat 5x3 = 30kg
- Overhead Press 5x3 = 25kg
- Romanian Deadlift 8x3 = 38kg
- Dumbbell Row - 8x3 = 9kg
- Ab Work - 15x2
- Bicep Curl - 11x2 = 22.5kg

 

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