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  1. #1
    Registered User TAWS6's Avatar
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    F5 Inter/Advanced 5 day LULPP

    Updating this as of 6/24. I have two weeks left of the cutting phase. I should be around 12% once I'm done. At that point I will be eating at maintenance calories for 4 weeks and then slowly transitioning into a lean bulk phase, gaining 1 lb or less per month. I've gained 30-40 lbs of muscle over my lifting career and I should be nearing my genetic limits. Every 3 months or so I will be rotating exercises but I will be staying with Fierce 5 advanced.

    Inter/Advanced 5 day LULPP

    Lower
    Squat 3x5-6
    Weighed back extensions 3x8-10
    Leg extension 3x8-10
    Leg curl 3x10-12
    Calfs 3x12-15
    Abs

    Upper
    OHP 3x5-6
    Lat pulldown 3x8-10
    Chest fly 3x8-10
    DB row 3x8-10
    Face pulls 3x10-12
    Barbell curls 3x8-10

    Legs
    Sumo deadlift 3x5-6
    Lunges 3x8-10
    Leg extension 3x10-12
    Leg curls 3x10-12
    Calfs 3x12-15
    Abs 3x-12-15

    Push (Chest/Shoulder/Tri)
    Bench press 3x5-6
    Incline press 3x5-6
    Chest fly 3x8-10
    Overhead extension 3x8-10
    Laterals 3x10-12

    Pull (Back/Bi)
    Pendlay row 3x5-6
    DB row 3x8-10
    Lat pulldown 3x8-10
    Reverse fly 3x10-12
    Face pull 3x10-12
    Hammer curl 3x8-10
    Last edited by TAWS6; 07-22-2020 at 11:03 AM. Reason: Rotating exercises 6/24
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  2. #2
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    Upper A
    Bench 230x5, 230x5, 230x5
    Lat pulldown 3x10
    DB OHP 50x8, 50x8, 50x8
    Bent over DB row 50x8, 50x8, 50x8
    Curls 3x10, face pulls 3x12
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  3. #3
    Registered User TAWS6's Avatar
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    Lower A
    Squat 335x5, 335x5, 335x5
    Back ext 45x8, 45,x8, 45x8
    Leg press 200x10, 200x10, 200x10
    leg curl 60x10, 60x10, 60x10
    Calfs 400x12, 400x12, 400x12/ abs 3x15
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  4. #4
    Registered User TAWS6's Avatar
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    Turkey day gym day

    Upper B
    Incline bench- 135x5, 160x5, 160x5, 160x5, 195*
    Pendlay row- 135x5, 155x5, 155x5, 155x5, 185*
    Flies- 45x10, 45x10, 45x10
    Weighted pull ups- 200x5, 200x5, 200x5
    Face pulls- 40x10, 40x10, 40x10
    Tri pressdown- 55x10, 55x10, 55x10
    Last edited by TAWS6; 11-28-2019 at 12:26 PM.
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  5. #5
    Registered User TAWS6's Avatar
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    Went easy today. I have three different aches right now lol
    Lower B
    Sumo- 335x5 work sets
    Db lunges 3x10
    Leg ext 3x10
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  6. #6
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    Back at it today after being forced to take time off due to a rib injury. Going to reset all weights and work back up. Shrug. Also went very light on the acc work. Felt good. Only listing work sets from now on to make typing this easy.

    Upper A
    Bench 225x5
    Lat pulldown 100x9
    OHP DB 50x8
    Rows DB 25x8
    Face pulls 50x10
    Curls 35x10
    Last edited by TAWS6; 12-12-2019 at 11:23 AM.
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  7. #7
    Registered User TAWS6's Avatar
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    Lower A
    Squat 315x5
    Back ext 45x8
    Leg press 200x10
    Leg curl 60x10
    Calf 400x12
    Last edited by TAWS6; 12-12-2019 at 11:23 AM.
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  8. #8
    Registered User TAWS6's Avatar
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    Weight 190.5
    Upper b
    Incline press 160x6
    Pendlay row 155x6
    Flies 40x11
    Pull down 100x10
    Face pull 40x12
    Tri pressdown 55x11
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  9. #9
    Registered User TAWS6's Avatar
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    Lower
    Squat 355
    Rdl light 185
    Leg ext 60
    Calf’s 405
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  10. #10
    Registered User TAWS6's Avatar
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    Upper A
    Bench 225x6
    Bent over db row 50x9
    Ohp 50x9
    Lat pull down 110x9
    Face pull 40x12
    Curl 35x11
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  11. #11
    Registered User TAWS6's Avatar
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    Lower a
    Squat 315x6
    Back ext 50x9
    Leg press 220x9
    Leg curl 60x11
    Calf 400x13 / abs 3x15
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  12. #12
    Registered User TAWS6's Avatar
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    Weight 191 lbs
    Upper b
    Incline 165x6
    Pendlay 160x5
    Flies 40x11
    Pull down 110x9
    Face pull 40x12 / tri pressdown 60x10
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  13. #13
    Registered User TAWS6's Avatar
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    Lower
    Squat 315, 360*
    Back ext 50x9
    Leg press 220x11
    Leg curl 60x9
    Calf 405x13, abs
    Last edited by TAWS6; 12-20-2019 at 10:42 AM.
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  14. #14
    Registered User TAWS6's Avatar
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    Signed up at a PL gym today.

    Upper
    Bench 230x5
    Bent over DB row 50x8
    DB OHP 50x8
    Lat pulldown 110
    Curl 40x10
    Face pull 40x12
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  15. #15
    Registered User TAWS6's Avatar
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    Lower A
    Squat 315
    Leg ext 45
    Leg press 250
    Leg curl 35
    Calf 420/ abs
    Last edited by TAWS6; 12-27-2019 at 11:51 AM.
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  16. #16
    Registered User Anthony21's Avatar
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    What's up Taws. I've always respected your input on posts here so it's cool to see you running a log. Happy Holidays bro and hope it's safe and one to remember.
    My training log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=178464441
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  17. #17
    Registered User TAWS6's Avatar
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    Thanks bud. I’m hoping to move some heavy weights in 2020. Happy holidays.
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  18. #18
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    Originally Posted by TAWS6 View Post
    Thanks bud. I’m hoping to move some heavy weights in 2020. Happy holidays.
    I'm sure you'll get there man. I had a nice 9 month run with Fierce 5. I definitely enjoyed the program a lot, along with the body comp improvements.

    Only thing that got to me was just straight sets as the weight got heavier.
    My training log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=178464441
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  19. #19
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    Originally Posted by Anthony21 View Post
    I'm sure you'll get there man. I had a nice 9 month run with Fierce 5. I definitely enjoyed the program a lot, along with the body comp improvements.

    Only thing that got to me was just straight sets as the weight got heavier.
    Yeah straight sets and adding reps is brutal. I started fairly light this time around but the paused reps are def difficult.
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  20. #20
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    Still getting use to the new gym equipment. Weights all felt light today. Gained exactly 1 lb this month so i'm happy. Looking forward to lower tomorrow. Also taking a break from dead lifting for a while and going to focus more on squatting.

    Weight 191
    Upper B
    Incline press 170
    Pendlay row 165
    Flies 35
    Lat pulldown 110
    Tri pressdowns 100, 150*
    Face pulls 40
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  21. #21
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    Lower
    Squat 325
    Back ext 55
    Leg press 250
    Leg curl 35
    Calfs 420, 580x12* PR
    Abs
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  22. #22
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    Upper A
    Bench 230
    Db row 55
    Db ohp 50
    Lat pull down 110
    Curls 65
    Face pull 40
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  23. #23
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    Weight 191 lbs

    Lower
    Squat 325
    Back ext 55
    Leg ext 50
    Leg curl 35
    Calf 420
    Abs
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  24. #24
    Registered User TAWS6's Avatar
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    Another easy one. Going to up the weight soon on pull downs. Paused incline is also moving well.

    Upper b
    Incline press 170
    Pendlay row 165
    Flies 35
    Lat pull down 110
    Face pulls 40
    Tri pressdown 100
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  25. #25
    Registered User TAWS6's Avatar
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    Lower
    Squat 325
    Back ext 55
    Leg press 250
    Leg curl 35
    Abs
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  26. #26
    Registered User TAWS6's Avatar
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    Weight 191.5

    Upper A
    Bench 235
    DB row 55
    DB OHP 50
    Lat pulldown 110
    Face pull 40
    Curls 70
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  27. #27
    Registered User TAWS6's Avatar
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    Lower A
    Squat 335
    Db back ext 55
    Leg press 260
    Leg curl 40
    Calf 440
    Abs
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  28. #28
    Registered User TAWS6's Avatar
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    Upper B
    Incline press 175
    Pendlay rows 135
    Flies 35
    Lat pulldown 110
    Face pulls 40
    Tri pressdowns 110
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  29. #29
    Registered User TAWS6's Avatar
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    Lower B
    Squat 335
    DB back ext 55
    Leg ext 50
    Leg curl 40
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  30. #30
    Registered User tommy4life's Avatar
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    Age: 30
    Posts: 529
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    tommy4life is a name known to all. (+5000) tommy4life is a name known to all. (+5000) tommy4life is a name known to all. (+5000) tommy4life is a name known to all. (+5000) tommy4life is a name known to all. (+5000) tommy4life is a name known to all. (+5000) tommy4life is a name known to all. (+5000) tommy4life is a name known to all. (+5000) tommy4life is a name known to all. (+5000) tommy4life is a name known to all. (+5000) tommy4life is a name known to all. (+5000)
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    Good luck
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