NGV22's Fierce 5 - Lifting Reset
NGV22's Fierce 5 - Lifting Reset NGV22
old logs:
2018: https://forum.bodybuilding.com/showt...post1548111241
2014: https://forum.bodybuilding.com/showt...53&pagenumber=
After 3 years of not posting on this site, here I am again. In the past few years, I was down with injuries, and the pandemic closed gyms down and I had no real chance to train.
My diet was a train wreck as well. I am determined to keep track of my diet better this time.
Again, I will use the Fierce 5 routine (https://forum.bodybuilding.com/showt...hp?t=159678631) to train because I feel this routine is the most sensible, fun and balanced routine to train with, and for building up strength numbers fast. However I will be training at home with my own setup, therefore exercises like conventional deadlift and pendlay rows cannot be done because it will create noises to the whole apartment. Hence, the changes from the original routine will be:
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8 → Bent over row ( I know, but this is the only barbell row I can do now)
Face Pulls 3x10 → Reverse flies
Calf raises 2x15/Tricep pressdowns 2x10 Superset
Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 -->Chin Ups 3x8
Ab work 2x15/Bicep curls 2x10 Superset
My all time high lifts:
Squat: 155kg x 5 (Nov 18, 2018)
Bench: 110kg x 5 (Nov 6, 2018)
Deadlift; 165kg x 5 (Nov 4, 2018)
OHP: 67.5KG X 5 (Nov4, 2018)
My current injuries/health issues:
1. Overactive left infraspinatus causing left elbow tendinitis
2. Tight right flexor muscles causing right elbow tendinitis
3. Weak left glute causing left lower back pain and knee pain
Will do a lot of stretching, mobility, light corrective exercises and physio visits to combat these.
My home gym setup so far:
1. Power rack
2. Barbell 15kg (will be upgraded to 20kg)
3. Weight plates (ranging from 1.25 kg till 20kg)
4. Bench (coming soon)
5. 40kg pair adjustable dumbbells (coming soon)
Body Stats
Weight: 91kg/200lbs
Height: 184cm/6ft
Age: 30
App used:
I have been using Fitnotes since 2014 and watches the app grows. Highly recommend it to use for logging
http://www.fitnotesapp.com/
Just Lift to calculate the plates each side, there is reverse calculator too:
https://play.google.com/store/apps/d...ft&hl=en&gl=US
https://ift.tt/3EzMuem October 31, 2021 at 09:10AM Bodybuilding.com Forums
2018: https://forum.bodybuilding.com/showt...post1548111241
2014: https://forum.bodybuilding.com/showt...53&pagenumber=
After 3 years of not posting on this site, here I am again. In the past few years, I was down with injuries, and the pandemic closed gyms down and I had no real chance to train.
My diet was a train wreck as well. I am determined to keep track of my diet better this time.
Again, I will use the Fierce 5 routine (https://forum.bodybuilding.com/showt...hp?t=159678631) to train because I feel this routine is the most sensible, fun and balanced routine to train with, and for building up strength numbers fast. However I will be training at home with my own setup, therefore exercises like conventional deadlift and pendlay rows cannot be done because it will create noises to the whole apartment. Hence, the changes from the original routine will be:
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8 → Bent over row ( I know, but this is the only barbell row I can do now)
Face Pulls 3x10 → Reverse flies
Calf raises 2x15/Tricep pressdowns 2x10 Superset
Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 -->Chin Ups 3x8
Ab work 2x15/Bicep curls 2x10 Superset
My all time high lifts:
Squat: 155kg x 5 (Nov 18, 2018)
Bench: 110kg x 5 (Nov 6, 2018)
Deadlift; 165kg x 5 (Nov 4, 2018)
OHP: 67.5KG X 5 (Nov4, 2018)
My current injuries/health issues:
1. Overactive left infraspinatus causing left elbow tendinitis
2. Tight right flexor muscles causing right elbow tendinitis
3. Weak left glute causing left lower back pain and knee pain
Will do a lot of stretching, mobility, light corrective exercises and physio visits to combat these.
My home gym setup so far:
1. Power rack
2. Barbell 15kg (will be upgraded to 20kg)
3. Weight plates (ranging from 1.25 kg till 20kg)
4. Bench (coming soon)
5. 40kg pair adjustable dumbbells (coming soon)
Body Stats
Weight: 91kg/200lbs
Height: 184cm/6ft
Age: 30
App used:
I have been using Fitnotes since 2014 and watches the app grows. Highly recommend it to use for logging
http://www.fitnotesapp.com/
Just Lift to calculate the plates each side, there is reverse calculator too:
https://play.google.com/store/apps/d...ft&hl=en&gl=US
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