The endless journey

[17mahmoods]

Wednesday 8/11/18
Novice LP
Day 7

BW:

Squat
-1x8 @20/44
-1x5 @60/132
-1x5 @80/176
-1x5 @120/265
-1x5 @120/265
-1x5 @120/265

Bench
-1x8 @20/44
-1x5 @40/88
-1x5 @60/132
-1x5 @85/187
-1x5 @85/187
-1x5 @85/187

Seal Rows
-1x8 @60/132
-1x8 @60/132
-1x8 @60/132

Deadlift
-1x8 @20/44
-1x3 @100/220
-1x5 @150/331

Comments:
Squats, were still grindy, but I feel like every time I'm tryna build back up it's like. so hopefully that's true, don't mind the grind if the weight keeps going up.

Bench, just playing around with form, getting slightly heavy but form is feeling solid.

Deads, lower back was a bit fried from not sure what, so these felt a bit hard even with a belt.

[17mahmoods]

Saturday 10/11/18
Novice LP
Day 8

BW:

Squat
-1x8 @20/44
-1x5 @60/132
-1x5 @80/176
-1x5 @125/276
-1x5 @105/231
-1x5 @105/231

OHP
-1x8 @20/44
-1x5 @40/88
-1x5 @55/121
-1x5 @55/121
-1x5 @55/121

Deadlift
-1x8 @20/44
-1x3 @60/132
-1x3 @100/220
-1x1 @130/287
-1x5 @155/342

Comments:
Lifes been pretty hectic with exams so not really backing up the gym well with diet and sleep.

Squats, felt pretty hard. Was noticing today that feet are very misaligned which could be an issue in the long run so plan to work on that over dec & Jan. Starting to do one top set and 2 back of sets to make squats more manageable.

OHP, haven't had to belt up yet, probs won't need to till 60.

Deads, moved well but felt hard, can't expected great progress when I'm not doing the work outside the gym.

[17mahmoods]

Monday 12/11/18
Novice LP
Day 9

BW:

Squat
-1x8 @20/44
-1x5 @40/88
-1x5 @70/154
-1x3 @90/198
-1x2 @110/243
-1x5 @130/287
-1x5 @110/243
-1x5 @70/154

Bench
-1x8 @20/44
-1x5 @40/88
-1x5 @60/132
-1x5 @90/198
-1x5 @90/198
-1x5 @90/198

Seated Rows
-1x10 @60/132
-1x10 @60/132
-1x10 @60/132

Deadlift
-1x8 @20/44
-1x3 @100/220
-1x1 @140/309
-1x5 @160/353

Comments:
First workout where everything is moving well and makes me feel great. The weird part is this workout was right after a 3.5 hour exam. My exams are literally 50m away from the gym so just decided to go in after the exam, was not expecting such a great workout.

Squats, feet alignment is horrendous. There is an around a 2 inch between the front of my feet. For my top set I let my feet get into the strongest position and smoked 130 without a problem. For the sets after got my feet more aligned up but start having a hip shift due to favoring one side more.

Bench, felt great. Did it all very paused and controlled. Just pausing as it was light not planning to carry on with that for this cycle atleast.

Deads, moved just like they were supposed to.

[17mahmoods]

Monday 14/11/18
Novice LP
Day 10

BW: ~77.5kg/170.9

Squat
-1x8 @20/44
-1x5 @40/88
-1x5 @70/154
-1x3 @90/198
-1x2 @110/243
-1x5 @135/298
-1x5 @115/254
-1x5 @70/154

Bench
-1x8 @20/44
-1x5 @40/88
-1x5 @60/132
-1x3 @80/176
-1x5 @95/209
-1x5 @95/209
-1x5 @95/209

Deadlift
-1x8 @20/44
-1x3 @100/220
-1x1 @140/309
-1x5 @165/364

Comments:
Squats, doing well, form still concerning but focusing on it during the lighter sets. Gotta like shift my pelvis before each rep to get it right, feels wierd.

Bench, felt kinda hard, not as great as last sess.

Deads, moved kinda slow. Just planning to burn out as sunday is going to be the last workout.

After Sunday going to switch to a bit more of a hypertrophy style workout. Gonna go with one of vikings routine.

[Millz12323]

Be prepared for the vikings routines to take at least 90 minutes +. That routine really beat me up.

Why switch the program so soon if you're adding pounds to the bar with the current program?

[17mahmoods]

Be prepared for the vikings routines to take at least 90 minutes +. That routine really beat me up.

Why switch the program so soon if you're adding pounds to the bar with the current program?

Not worried about time as i'll be on holidays, so I got all the time. Plus starting light so I should ease in fairly well.

Going back home for a while and given the state of the equipment at the gym there I don't feel too comfortable lifting maximal loads. So it's a good time to work on other things.

[Millz12323]

Sounds like a good plan. I'm interested to hear how you like the routine as it's one of the ones often recommended on here. Have you run it in the past? I'd personally love to run the u/l again but time is unfortunately an issue for me. I only ran it for about 3 months on a cut and trying to get through

Getting changed
Warming up
Work out
Getting changed again in 90 minutes had me huffing and puffing

[17mahmoods]

Didn't have access to the gym for quite a while, so had month long break. I know I haven't really ever been consistent with lifting but this is likely the longest break I have taken in 2 years. Got really lazy but managed to make it the gym this Tuesday.

Wanted to change things up and actually look like I lift, so going to focus more on a hypertrophy orientated routine.

[17mahmoods]

Tuesday 11/12/18
Vikings U/L
Week 1 Upper 1

Bench
-1x8 @30/66
-1x5 @50/110
-1x8 @58/128
-1x8 @58/128
-1x8 @58/128
-1x8 @58/128

BOR
-1x8 @50/110
-1x8 @50/110
-1x8 @50/110
-1x8 @50/110

OHP
-1x9 @38/84
-1x8 @38/94
-1x5 @38/94

Lat Pulldown
-1x10 @30/66
-1x10 @30/66
-1x10 @30/66

Comments:
Glad to be back.

Had to cut down on the volume inorder to ease back in. Everything besides lat pulldown felt heavy. Even failed the last set on OHP.

[17mahmoods]

Wednesday 12/12/18
Vikings U/L
Week 1 Lower 1

Squat
-1x8 @30/66
-1x5 @50/110
-1x8 @70/154
-1x8 @70/154
-1x8 @70/154
-1x8 @70/154

RDL
-1x10 @58/128
-1x10 @58/128
-1x10 @58/128

Hack Squat
-1x10 @40/88
-1x10 @40/88
-1x10 @40/88

Lying Leg Curl
-1x10 @6
-1x10 @6
-1x10 @6

Calf Raises
-1x20 @20/44
-1x20 @20/44

Comments:
Focusing on form for squats for now. High rep work is painful but weight moved like air.

RDL, grip struggled with these.

Hack squats, these just felt really odd.

So everything is feeling a bit off. Will probably get back into it pretty quick and hopefully make some actual gains.

[daawhitty]

Nice to see you pal.. jump on the WhatsApp as I’m doing a great hypertrophy routine at the moment..

[17mahmoods]

Been a bit lazy with updating the log. Have been working out for the past month. Have been pretty busy so have not been able to get too many workouts in. At most I would get 3 workouts in and last week I only managed one. Just doing the most with what I can.

Enjoying the vikings program and have gotten used to the volume by now. Started really light with everything which was a good. Squats:70kg. Bench:50kg.

Not going to bother posting all my workouts and just going to start with the workout I did today.

[17mahmoods]

Thursday 10/1/19
Vikings U/L
Week 5 Upper 1

Bench

-1x8 @82/181
-1x8 @82/181
-1x8 @82/181
-1x8 @82/181

BOR
-1x8 @70/154
-1x8 @70/154
-1x8 @70/154
-1x8 @70/154

Seated Dumbbell Press
-1x12 @22/49
-1x11 @22/49
-1x11 @22/49

Lat Pulldown
-1x10 @54/119
-1x10 @54/119
-1x10 @54/119

Incline Dumbbell Press
-1x10 @26/57
-1x10 @26/57
-1x10 @26/57

Dumbbell Row
-1x10 @28/62
-1x10 @28/62
-1x10 @28/62

Straight arm Pulldown
-1x10 @39/86
-1x10 @39/86
-1x10 @39/86

Comments:

Great workout and had a great pump going. Really enjoying this new style of lifting. It used to get pretty boring previously just doing bench variations for an hour.

[17mahmoods]

Wednesday 11/1/19
Vikings U/L
Week 5 Lower 1

Squat
-1x8 @90/198
-1x8 @90/198
-1x8 @90/198
-1x8 @90/198

RDL
-1x10 @70/154
-1x10 @70/154
-1x10 @70/154

Hack Squat
-1x10 @56/123
-1x10 @56/123
-1x10 @56/123

Lying Leg Curl
-1x10 @27/60
-1x10 @27/60
-1x10 @27/60

Single-Leg Leg Press
-1x12 @40/88
-1x12 @40/88
-1x11 @40/88

Calf Raises
-1x20 @20/44

Comments:
Getting used to higher rep squats but bracing is still a pain in the ass.

RDL, hate these the most. Grip is crap which is not surprising makes it all that much harder.

Had to give up on calf raises as was doing it as a superset with crunches and tried to do 40 reps and got the worst possible stomach cramps at the 35th rep. Not at all surprising since I can't remember the last time I did a crunch.

[17mahmoods]

Tuesday 15/1/19
Vikings U/L
Week 6 Upper 1

Note:Up
Bench

-1x8 @82/181
-1x8 @82/181
-1x8 @82/181
-1x8 @82/181

Note:Up
BOR
-1x8 @70/154
-1x8 @70/154
-1x8 @70/154
-1x8 @70/154

Note:Up
Seated Dumbbell Press
-1x9 @24/53
-1x8 @24/53
-1x8 @24/53

Note:Stay
Lat Pulldown
-1x10 @60/132
-1x10 @60/132
-1x7 @60/132

Note:Up
Incline Dumbbell Press
-1x10 @28/62
-1x10 @28/62
-1x10 @28/62

Note:Up
Dumbbell Row
-1x10 @30/66
-1x10 @30/66
-1x10 @30/66

Note:Stay
Straight arm Pulldown
-1x10 @42/93
-1x10 @42/93
-1x10 @42/93

Comments:
Another great workout everything seems to have clicked. Finally getting used to the volume and have gotten the form right for stuff.

[17mahmoods]

Wednesday 16/1/19
Vikings U/L
Week 6 Lower 1

Note:Up
Squat
-1x8 @98/216
-1x8 @98/216
-1x8 @98/216
-1x8 @98/216

Note:Up
RDL
-1x10 @70/154
-1x10 @70/154
-1x10 @70/154

Note:Stay
Hack Squat
-1x10 @60/132
-1x10 @60/132
-1x10 @60/132

Note:Up
Lying Leg Curl
-1x10 @30/66
-1x10 @30/66

Comments:
Lifes been pretty hectic recently. Having some family problems, grandparents are getting old so sleep and diet is all over the place. Usually sleep after 4-5 am. Missing breakfast as well so not doing too great.

Squats, been a while since I actually did some heavy squats so it was hard to not pussy out today. It's weird going completely raw, I'm not even wearing shoes lol. Going to belt up next session.

[WolfRose7]

keep at it!!.

Raw Raw is weird, i've gone back to flat shoes now too

[17mahmoods]

keep at it!!.

Raw Raw is weird, i've gone back to flat shoes now too

I've gone completely barefoot. Surprisingly not that uncomfortable. Lack of knee sleeves is the most noticeable though, even though they are pretty loose and don't help much but my knees just don't know what to do without em. Forcing myself to stay away from them for a while as I'm getting too reliant on em.

[17mahmoods]

Friday 18/1/19
Vikings U/L
Week 6 Upper 2

Note:Stay
Bench

-1x8 @86/190
-1x8 @86/190
-1x8 @86/190
-1x8 @86/190

Note:Stay
BOR
-1x8 @74/163
-1x8 @74/163
-1x8 @74/163
-1x8 @74/163

Note:Up
Seated Dumbbell Press
-1x9 @26/57
-1x8 @26/57
-1x8 @26/57

Note:Stay
Lat Pulldown
-1x10 @60/132
-1x10 @60/132
-1x8 @60/132

Note:Up
IShrugs
-1x10 @74/163
-1x10 @74/163
-1x10 @74/163

Note:Stay
Lateral Raise
-1x10 @8/18
-1x10 @8/18
-1x10 @8/18

Note:Up
Reverse Curls
-1x10 @20/44
-1x10 @20/44
-1x10 @20/44

Note:Stay
Overhead Triceps Extension
-1x10 @15/33
-1x10 @15/33
-1x10 @15/33

Note:Up
Hammer Curls
-1x12 @33/73
-1x12 @33/73
-1x11 @33/73

Note:Up
Triceps Push down
-1x12 @33/73
-1x12 @33/73
-1x11 @33/73

Comments:
Bench is moving well. Going to stay at this weight for atleast one more session.

BOR felt odd and very lopsided. Weights here are very very inaccurate. Need to focus on using the biggest plates so there is a lower chance of variation.

[17mahmoods]

Tuesday 23/1/19
Vikings U/L
Week 7 Upper 1

Note: Stay
Bench

-1x8 @86/190
-1x8 @86/190
-1x8 @86/190
-1x8 @86/190

Note: Stay
BOR
-1x8 @74/163
-1x8 @74/163
-1x8 @64/141
-1x8 @64/141

Note: Down-22
Seated Dumbbell Press
-1x9 @28/62
-1x8 @28/62
-1x8 @28/62

Note: Down-54
Lat Pulldown
-1x10 @60/132
-1x10 @60/132
-1x8 @60/132

Note: Down-24
Incline Dumbbell Press
-1x10 @30/66
-1x10 @30/66
-1x10 @30/66

Note: Stay
Dumbbell Row
-1x10 @32/71
-1x10 @32/71
-1x10 @32/71

Note: Stay
Straight arm Pulldown
-1x10 @36/79
-1x10 @36/79
-1x10 @36/79

Comments:
Diet and sleep are still not in check. This workout particularly felt the hardest upper workout yet. Everything seems to be getting close to it's limit. So did a small reset where I felt it was needed. Bench needs a reset as well but ego won't let me before I hit 90 as that's basically 2 plates at this gym.

Bench, going to remain at 86 for one more workout. But feeling I'm close to 90 now. Minor tweak in back in last set which went away in around half an hour so nothing to worry about.

BOR, not sure if it was the tweak but these felt really hard today. So took it easy for last two sets.

[17mahmoods]

Wednesday 23/1/19
Vikings U/L
Week 7 Lower 1

Note: Up
Squat
-1x8 @102/225
-1x8 @102/225
-1x8 @102/225
-1x8 @102/225

Note: Up
RDL
-1x10 @74/163
-1x10 @74/163
-1x10 @74/163

Note: Up-10
Hack Squat
-1x10 @70/154
-1x10 @70/154
-1x10 @70/154

Note: Stay
Lying Leg Curl
-1x10 @36/79
-1x10 @36/79
-1x10 @36/79

Note: Up
Single Leg Leg-Press
-1x12 @46/101
-1x12 @46/101
-1x11 @46/101

Note: Up
Calf Raises
-1x30 @20/44
-1x20 @20/44
-1x20 @20/44

Comments:
Finally a great leg workout.

Squats, literally getting cold feet since it's cold here. Going to wear shoes next time round lol.

RDL, grip was on fire today. These felt real easy.

Hack Squat, Switched machines to another hack squat which is like in between a free weight and a machine. Felt really great unlike the machine hacksquats.

[17mahmoods]

Saturday 26/1/19
Vikings U/L
Week 7 Upper 2

Note: Down-72
Bench

-1x8 @90/198
-1x8 @90/198
-1x8 @90/198
-1x8 @90/198

Note: Stay
BOR
-1x8 @74/163
-1x8 @74/163
-1x8 @74/163
-1x8 @74/163

Note: Up
Seated Dumbbell Press
-1x9 @22/49
-1x8 @22/49
-1x8 @22/49

Note: Stay
Lat Pulldown
-1x10 @54/119
-1x10 @54/119
-1x10 @54/119

Note: Up
IShrugs
-1x10 @80/176
-1x10 @80/176
-1x10 @80/176

Note: Stay
Lateral Raise
-1x10 @8/18
-1x10 @8/18
-1x10 @8/18

Note: Up
Reverse Curls
-1x10 @24/53
-1x10 @24/53
-1x10 @24/53

Note: Up
Overhead Triceps Extension
-1x10 @15/33
-1x10 @15/33
-1x10 @15/33

Note: Up
Hammer Curls
-1x12 @16/34
-1x12 @16/34
-1x11 @16/34

Note: Up
Triceps Push down
-1x12 @36/79
-1x12 @36/79
-1x11 @36/79

Comments:
Bench, a solid PR. Was meant to wait but couldn't resist 90. Managed it and now dropping it down again to go back to paused and clean reps.

Rows, hate the horrendous knurlings.

[17mahmoods]

Monday 19/2/19
Vikings U/L
Week 8 Upper 1

Note: Up
Bench

-1x8 @70/154
-1x8 @70/154
-1x8 @70/154
-1x8 @70/154

Note: Up
BOR
-1x8 @60/132
-1x8 @60/132
-1x8 @60/132
-1x8 @60/132

Note: Up
Seated Dumbbell Press
-1x9 @20/44
-1x8 @20/44
-1x8 @20/44

Note: Stay
Lat Pulldown
-1x10 @57/126
-1x10 @57/126
-1x10 @57/126

Note: Stay
Incline Dumbbell Press
-1x10 @25/55
-1x10 @25/55
-1x10 @25/55

Note: Up
Dumbbell Row
-1x10 @25/55
-1x10 @25/55
-1x10 @25/55

Note: Up
Straight arm Pulldown
-1x10 @21/46
-1x10 @21/46
-1x10 @21/46

Note: Up
Face Pulls
-1x10 @12.5/28
-1x10 @@12.5/28
-1x10 @@12.5/28

Comments:
So finally back again. Back in Aus now so going to be able to stick to the regime.

Started off light for the big compounds and everything went as planned. Great equipment really makes a difference as everything felt so much smoother as was actually able to focus on the muscles.

[Millz12323]

What's going on man? You been keeping up with training or is life getting in the way?

[17mahmoods]

What's going on man? You been keeping up with training or is life getting in the way?

Got lazy with posting on here. Just recording my lifts on an app now.