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)
Ectomorph Workout Journal, Ola Amigo