Nordicboy's attempt to become a real viking.

[Nordicboy]

Hello everyone,

I will be starting this workout log mainly for feedback on my workouts and how my bulk/cut is going, depending on what I am doing at that moment.

About me
Gender: Male
Age: 24 years
Starting weight: 71.5kg
Height: 175cm
Lifting: Following a program and tracking calories for approximately 1 year.

Background
When I first started working out, 1.5 years ago, I only did cardio and NO weightlifting at all.
This resulted in a weightloss, where I went from 88kg to 77kg in 6 months, without tracking anything and only eating less food overall.
This was not sustainable, as I was starting to feel very bad. I realized at this point that crash dieting is not a good way to lose weight...
I started reading online guides, mostly on r/fitness on Reddit, where I learned about macros, TDEE etc.

The reason I was feeling so bad, I blame on my fat intake which was way below 30g/day. My protein intake was good however, way above 180g per day.
I started tracking my calories and got on a workout routine (The Reddit PPL) and tracked every workout.

I continued cutting until I hit 73kg last August. This is where my first proper bulk started. I peaked my bulk at 75.5kg 12th of March this year.
My abs were still visible, but I figured that if I let me them go away completely, it will be very rough to cut back down...
I decided to start a cut 12th of March and promised myself that I will continue until 27th of May (I will be graduating from University of Applied Sciences that day), OR, until I hit 70kg. As of now, it looks like I will be ending the cut at 70kg or very close at least.

For June my plan is following:
Increase calories weekly by 200, until I hit 2600 calories (reverse diet-isch).
I will maintain 2600 calories for around 2 weeks to let my bodyweight stabilize. Once it does, I will bump it up to 2800-2900 calories. I want to be gaining a maximum of 1kg/month, as I've read that a surplus bigger than that, will mostly lead to unecessary fat gain. If I am gaining too fast, I will lower it to 2700-2800, if I am not gaining, I will increase by 100 every 2 weeks until I do so.

End goal for the next bulk: Hit 80kg with visible abs, hopefully around March 2019.

Workout
I will be running The Vikings Upper/Lower, Pull/Push/Legs.
Modifications:
- Military press -> Seated DB shoulder press (preference)
- Single leg press -> DB walking lunges (preference)


Feel free to follow this log!

[Nordicboy]

14.5.2018 - Upper

Bodyweight: 71.6kg
Calories: 2000

Bench press (4x32), rest time: 2.5min
80kg 9,8,8,7 (32)

Barbell row (4x32), rest time: 2.5min
67kg 9,9,8,8 (34)

Seated DB shoulder press (3x30), rest time: 2min
24kg 10,8,7 (34)

Lat pulldown (3x30), rest time: 2min
62.5kg 12,11,11 (34)

EZ-bar curl (3x30), rest time: 1.5min
27kg 10,9,9 (28)

EZ-Skullcrusher (3x30), rest time: 1.5min
32kg 11,10,8 (29)

SUPER SET, rest time: 1min

Straight-arm pulldown (3x40)
25kg 17,14,13 (44)

Face pulls (3x40)
22.5kg 17,15,14 (46)

[Nordicboy]

15.5.2018 - Lower

Bodyweight: 71.3kg
Calories: 2000

Squat(4x32), rest time: 2.5min
90kg 8,7,7,6 (28)

Romanian deadlift (3x30), rest time: 2min
82kg 14,13,12 (39)

Hacksquat (3x30), rest time: 2min
40kg 10,9,9 (28)

Seated leg curl (3x30), rest time: 1.5min
55kg 12,11,8 (31)

DB Walking lunges(3x35), rest time: 1.5min
12kg 15,14,13 (42)

Machine calf raise (3x40), rest time: 1.5min
130kg 12,11,10 (33)

Ab wheel (3x40), rest time: 1.5min
From knees, 10,10,10 (30)

[Nordicboy]

16.5.2018 - Cardio

Bodyweight: 71.2kg
Calories: 2000

Outdoor cycling
Distance: 19.43 km
Duration 45:58
Avg. speed: 25.4 km/h

[FaIIen]

Lykkyä tykö

[Nordicboy]

Lykkyä tykö

Kiitos/thanks!

[Nordicboy]

17.5.2018 - Pull

Bodyweight: 71.1kg
Calories: 2000

Barbell row (4x32), rest time: 2.5min
70kg 10,10,9,8 (38)

Lat pulldown (3x30), rest time: 2min
65kg 13,11,10 (34)

One-arm DB row (3x30), rest time: 2min
28kg 12,12,12 (36)

Close-grip pulldown (3x35), rest time: 2min
55kg 13,12,10 (35)
_________________________________________
SUPER SET, rest time: 1min

Straight-arm pulldown (3x40)
27.5kg 14,13,12 (39)

Face pulls (3x40)
25kg 12,11,10 (33)
_________________________________________

EZ-bar curl (3x30), rest time: 1.5min
27kg 11,9,8 (28)

DB hammer curl (3x35), rest time: 1.5min
10kg 10,10,10 (30)

Notes: Very pleased with barbell rows, lat pulldowns and close-grip pulldown. I am struggling with the DB rows, as my left side is harder to focus on, but I am getting there. I still have many reps in the tank on my right side, when my left side gives out. Doing left side first every session.
Biceps were pretty fried when I got to barbell curls. Thinking about changing DB hammer curls to Seated Incline DB hammer curls, to make sure that there is no cheating at all involved, we will see.. Should I drop the weight on face pulls back to 22.5kg?

[Nordicboy]

18.5.2018 - Push

Bodyweight: 71.1kg
Calories: 2000

Bench press (4x32), rest time: 2.5min
82kg 8,7,7,6 (28)

Seated DB shoulder press (3x30), rest time: 2min
24kg 11,8,8 (27)

Incline DB press (3x30), rest time: 2min
28kg 9,8,7 (24)

Cable crossover (3x40), rest time: 1min
10kg 18,16,13 (47)

DB lateral raises (3x30), rest time: 1.5min
8kg 20,19,18 (57)

EZ-Skullcrusher (3x30), rest time: 1.5min
32kg 11,9,7 (27)

Overhead DB tricep extension (3x35), rest time: 1.5min
16kg 15,15,15 (45)

Notes:
Skullcrushers regressed, but Ill take it because the triceps were absolutely fried from the pressing.
Started with really low weight for lateral raises. I tend to lose the mind-muscle connection once I go with 12-14kg. I want to push the reps as far as possible for 2 weeks, and maybe then 14kg will feel better, idk, rep goal capped at 30 reps for lateral raises seems weird to me.
Seated DB shoulder presses have never been this strong before, even though I am cutting. I have maintained most of my strength during this cut. Good session!

[Spartanbaziotis]

Good stuff. You got this, Viking.

[Nordicboy]

Good stuff. You got this, Viking.

Thanks bro!

[Nordicboy]

19.5.2018 - Legs

Bodyweight: 70.9kg (wooh, sub 71kg!)
Calories: 2000

Squat(4x32), rest time: 2.5min
90kg 10,8,7,7, (32)

Romanian deadlift (3x30), rest time: 2min
85kg 13,12,11 (36)

Leg press (3x30), rest time: 2min
220kg 10,8,8 (26)
_________________________________________
SUPER SET, rest time: 1.5min

Seated leg curl (3x35)
55kg 10,8,8 (26)

Leg extension (3x35)
75kg 12,11,9 (32)
_________________________________________
SUPER SET, rest time: 1.5min

Machine calf raise (3x40)
130kg 13,12,10 (35)

Ab wheel (3x40)
From knees, 11,11,11 (33)[/B]
_________________________________________

Notes:
First time weighing under 71kg, (70.9kg) as of this morning!
Squats went well, but felt heavy!
Leg curls regressed,but I blame the Romanian deadlift, which is coming along nicely!

[Nordicboy]

20.5.2018 - Cardio

Bodyweight: 70.8kg
Calories: 2100

Outdoor running
Distance: 5.50 km
Duration 29:00
Avg. speed: 11.4 km/h

Notes:
I am very happy with my physique now. Abs and veins are popping in the right places! I have never been this strong and shredded at this bodyweight before, which means that my previous bulk was successful!

New chapter
I will increase my daily calories to 2500 (maintenance) for the next two weeks.
Last time I bulked, I was very strict with hitting the exact same macros everyday, which made me very limited when it came eating out, with friends/girlfriend/family etc. It was sometimes also pretty stressful. This time I will take a more flexible approach. This means that I will be hitting following minimum macros per day, which also was my minimum macros for this cut:
Protein: 180g
Fats: 60g
Carbs: 200g
Total: 2060 calories
Depending on whether I am bulking or maintaining, I will try to use my remaining calorie buffer mainly for carbs and a little fat. I am not going to stress out if they are not the same everyday, e.g. protein goes over 200g, fat goes over 100g etc. What do you guys think about this more "flexible" approach? Will it harm my progress in anyway?

[Nordicboy]

21.5.2018 - Upper

Bodyweight: 71.1kg
Calories: 2500

Bench press (4x32), rest time: 2.5min
82kg 8,8,7,6 (29)

Barbell row (4x32), rest time: 2.5min
72kg 10,8,8,8 (34)

Seated DB shoulder press (3x30), rest time: 2min
24kg 11,10,8 (29)

Lat pulldown (3x30), rest time: 2min
67.5kg 10,9,8 (27)
_________________________________________
SUPER SET, rest time: 1.5min

EZ-bar curl (3x30)
27kg 12,11,10 (33)

EZ-Skullcrusher (3x30)
32kg 13,10,8 (31)
_________________________________________
SUPER SET, rest time: 1min

Straight-arm pulldown (3x40)
27.5kg 15,11,10 (36)

Face pulls (3x40)
25kg 13,12,11 (36)
_________________________________________

Notes:
Great session, I'll take it!
Pump is finally feeling awesome again when glycogen is being restored, I am so pumped for new rep PR's!

[Nordicboy]

22.5.2018 - Lower

Bodyweight: 71.6kg
Calories: 2500

Squat(4x32), rest time: 2.5min
92kg 9,8,8,7 (32)

Romanian deadlift (3x30), rest time: 2min
87kg 12,10,10 (32)

Hacksquat (3x30), rest time: 2min
40kg 13,12,10 (35)

Seated leg curl (3x30), rest time: 1.5min
57,5kg 10,8,7 (25)

DB Walking lunges(3x35), rest time: 1.5min
14kg 13,13,13 (39)
_________________________________________
SUPER SET, rest time: 1.5min

Machine calf raise (3x40), rest time: 1.5min
130kg 14,12,10 (36)

Ab wheel (3x40), rest time: 1.5min
From knees, 12,12,12 (36)
_________________________________________

Notes:
I did not expect to hit my rep goal for squats the first session with 92kg.
Very good session.

[Nordicboy]

23.5.2018 - Cardio

Bodyweight: -
Calories: 2500

Outdoor cycling
Distance: 19.39 km
Duration 47:59
Avg. speed: 24.2 km/h

Notes:
No weigh in this morning because I did not have access to a scale.
Legs were really sore from yesterday's lower day.
VERY windy day to go for a ride on the bike, but no excuses! I felt really good afterwards.

[Nordicboy]

24.5.2018 - Pull

Bodyweight: 71.7kg
Calories: 2500

Barbell row (4x32), rest time: 2.5min
75kg 7,7,7,7 (28)

Lat pulldown (3x30), rest time: 2min
67,5kg 12,9,8 (29)

One-arm DB row (3x30), rest time: 2min
30kg 12,11,10 (33)

Close-grip pulldown (3x35), rest time: 2min
57,5kg 13,11,10 (34)
_________________________________________
SUPER SET, rest time: 1min

Straight-arm pulldown (3x40)
27,5kg 15,13,10 (38)

Face pulls (3x40)
25kg 15,13,11 (39)
_________________________________________

EZ-bar curl (3x30), rest time: 1.5min
30kg 12,10,9 (31)

DB hammer curl (3x35), rest time: 1.5min
10kg 14,12,11 (37)

Notes:
Very good back pump this session, form is feeling great of barbell rows, very strict.
Curls through the roof, I guess it is the increased calories.

[Nordicboy]

25.5.2018 - Push

Bodyweight: 71.8kg
Calories: 2500

Bench press (4x32), rest time: 2.5min
82kg 9,8,8,6 (31)

Seated DB shoulder press (3x30), rest time: 2min
24kg 10,8,8 (26)

Incline DB press (3x30), rest time: 2min
28kg 9,8,7 (24)

Cable crossover (3x40), rest time: 1min
11kg 14,13,11 (38)

DB lateral raises (3x30), rest time: 1.5min
10kg 15,12,11 (38)

EZ-Skullcrusher (3x30), rest time: 1.5min
34kg 9,8,6 (23)

Overhead DB tricep extension (3x35), rest time: 1.5min
18kg 13,12,11 (36)

Notes:
Bench went up a couple of reps and I am pretty sure Ill break the rep goal next session.
Seated db shoulder presses went down compared to the upper session. I dont know how to go about pull and push day really. On upper day, you get more rest before lat pulldown and seated shoulder presses compared to the pull and push day. Still, viking says that you should increase from session to session, not week to week. Not sure if it would be better to increase week to week. Please give me your opinions!
EZ-skullcrusher, never gone this heavy before. Lets see if I can increase the rep total!

[Nordicboy]

26.5.2018 - Legs

Bodyweight: 72kg
Calories: -

Squat(4x32), rest time: 2.5min
95kg 7,6,6,5, (24)

Romanian deadlift (3x30), rest time: 2min
90kg 13,11,10 (34)

Leg press (3x30), rest time: 2min
220kg 12,9,7 (28)
_________________________________________
SUPER SET, rest time: 1.5min

Seated leg curl (3x35)
55kg 11,10,9 (30)

Leg extension (3x35)
75kg 13,12,11 (36)
_________________________________________
SUPER SET, rest time: 1.5min

Machine calf raise (3x40)
130kg 14,12,11 (37)

Ab wheel (3x40)
From knees, 13,13,13 (39)
_________________________________________

Notes:
Went out for a burger on Friday, no idea about calories, but definately 3000+. Squats are feeling heavy but form is good.

[Nordicboy]

27.5.2018 - Cardio

Bodyweight: 72.3kg
Calories: 2500

Outdoor running
Distance: 5.50 km
Duration: 29:15
Avg. speed: 11.3 km/h

Notes:
Morning cardio on empty stomach. Going for a 80 year birthday party so I am saving room for a huge meal (cakes, icecream and lots of lots food)..

[Nordicboy]

28.5.2018 - Upper

Bodyweight: 73.4kg
Calories: ???

Bench press (4x32), rest time: 2.5min
82kg 10,8,7,7 (32)

Barbell row (4x32), rest time: 2.5min
75kg 9,8,8,7 (32)

Seated DB shoulder press (3x30), rest time: 2min
24kg 14,11,8 (33)

Lat pulldown (3x30), rest time: 2min
67,5kg 12,10,9 (31)
_________________________________________
SUPER SET, rest time: 1.5min

EZ-bar curl (3x30), rest time: 1.5min
32kg 10,8,7 (25)

EZ-Skullcrusher (3x30), rest time: 1.5min
34kg 10,8,7 (25)
_________________________________________
SUPER SET, rest time: 1.5min

Straight-arm pulldown (3x40)
25kg 13,11,10 (34)

Face pulls (3x40)
25kg 14,13,11 (38)
_________________________________________

Notes:
Bodyweight through the roof! Yesterday was a HUGE eating day on the birthday party. Probably ate around 4000 calories in total!

WOW, I broke the rep goal on:
Bench
Barbell row
Seated DB shoulder press
Lat pulldown

The pump was out of this world, awesome session! Glycogen stores definitely restored!

[NutButtery]

Good stuff man you seem very consistent. Are you attempting the flexible macros approach you mentioned? Like what im doin is being not too worried if carbs or fats were to fluctuate as long as the diet and protein as a whole was decent and clean for the day. Just interested to see how you feel!

[Nordicboy]

Good stuff man you seem very consistent. Are you attempting the flexible macros approach you mentioned? Like what im doin is being not too worried if carbs or fats were to fluctuate as long as the diet and protein as a whole was decent and clean for the day. Just interested to see how you feel!

Thanks man! Yeah, I have never had any problem with going to the gym. Ever since I started and have been following some program, I have not skipped the gym due to "lack of motivation" or something similar. The only reasons why I might miss a workout can be due to: being sick, going for vacations, work related traveling or something else, e.g. going out to the summer cottage with friends for a weekend etc.

As for the "flexible macros approach", this is not something I do. What I was trying to explain was that every single day, I track my macros and I stick to them. The only difference for this bulk will be that once these special occasions occur, e.g. going out for lunch or partying, I will not try to stick to certain macros, just make sure that I hit my minimum proteins and fats.

I like to stick to my macros 99% of the time, just because it is easier to track weight gain if you don't vary your carbs intake, which if you do will make you loose or retain a lot of water.

At the moment I feel amazing! Progression in the gym is good, libido is back, glycogen is restored and I feel great!

[Nordicboy]

29.5.2018 - Lower

Bodyweight: 73.0kg
Calories: 2600

Squat(4x32), rest time: 2.5min
95kg 9,7,7,5 (28)

Romanian deadlift (3x30), rest time: 2min
92kg 10,9,9 (28)

Hacksquat (3x30), rest time: 2min
42kg 12,11,10 (33)

Seated leg curl (3x30), rest time: 1.5min
57,5kg 10,9,8 (27)

DB Walking lunges(3x35), rest time: 1.5min
16kg 11,10,10 (31)
_________________________________________
SUPER SET, rest time: 1.5min

Machine calf raise (3x40), rest time: 1.5min
130kg 15,13,11 (39)

Ab wheel (3x40), rest time: 1.5min
From knees, 14,14,14 (42)
_________________________________________

Notes:
Squats, just wow this progress. I have always wondered how people can have such high Squat RM's. Looks like form has been my issue all the time. Placing the bar slightly above my rear delts, feet a little bit wider than shoulder width and toes pointing out feels SO GOOD!
GREAT SESSION!

[Nordicboy]

30.5.2018 - Cardio

Bodyweight: 72.9kg
Calories: 2700

Outdoor cycling
Distance: 19.36 km
Duration: 46:03
Avg. speed: 25.2 km/h

Notes:
Sore legs from the lower day, but it went good anyway. Not a very windy day.

[Nordicboy]

31.5.2018 - Pull

Bodyweight: 72.8kg
Calories: 2700

Barbell row (4x32), rest time: 2.5min
77kg 9,8,8,7 (32)

Lat pulldown (3x30), rest time: 2min
70kg 10,9,8 (27)

One-arm DB row (3x30), rest time: 2min
32kg 10,9,8 (27)

Close-grip pulldown (3x35), rest time: 2min
57,5kg 15,13,11 (39)
_________________________________________
SUPER SET, rest time: 1.5min

Straight-arm pulldown (3x40)
25kg 14,12,12 (38)

Face pulls (3x40)
25kg 14,12,12 (38)
_________________________________________

EZ-bar curl (3x30), rest time: 1.5min
32kg 11,8,7 (26)

DB hammer curl (3x35), rest time: 1.5min
12kg 12,11,10 (33)

Notes:
Good session.