The endless journey

[17mahmoods]

Monday 1/1/18
5/3/1
Cycle 4 Week 1 Day 1

BW:72.2kg/159.2lb.

WD: 61 min

Squat
- 1x3 @88/194
- 1x3 @100/220
- 1x3 @112/247
//
Hammer Curls 3x20 @14/31
• Really wasnt feeling it today. Legs were feeling very tight and weight was moving slow.

Pause Squats 3x3 @88/194
//
Calf Raises 3x15

RDL 3x6 @110/243
//
Cable Upright Rows 3x12 @8

Reverse Lunges 3x16 @16/35
//
Calf Raises 3x15

Comments:
So not the best workout today. I have been skipping the past few mondays as I'm always out which means no lunch, but decided to just go for it anyways. Also haven't been stretching properly for almost 2 weeks so that doesn't help either.

It's just one bad workout so not gonna worry about it too much.

Bad start to the year but now the only way to go is up so that's a good thing.

[sooby]

you still got 364 days to make gains in the year, plenty of time to make some serious gains

[17mahmoods]

you still got 364 days to make gains in the year, plenty of time to make some serious gains

Yup definitely. Had a great workout today so that's good.

[17mahmoods]

Tuesday 2/1/18
5/3/1
Cycle 4 Week 1 Day 2

BW:71.9kg/158.5lb.

WD: 82 min

Bench
- 1x3 @64/141
- 1x3 @74/163
- 1x7 @84/185
- 1x1 @88/194
- 1x3 @94/207 Rep PR
//
Rear Delt Fly 2x12
//
Face Pulls 2x15 @24
• AMRAP set was an RPE 8. The old me would have gone for 5 reps and RPE 10 but I decided to rack it there as that was the PR I have been aiming to hit. 96x3 is the next goal.

Spoto Press 3x5 @64/141
//
DB Rows 3x8 @36/79

BOR 4x8 @70/154
//
Seated DB Press 3x8 @24/53

Barbell Curls 3x8 @32/71
//
Machine Overhead Triceps Extension 3x10 @7

Bayesian Curls 3x8 @12
//
Triceps Extension 3x10 @32

Comments:
A good change after yesterdays workout.

Really want to increase weight on DB Rows but the next DB is a 6kg jump so that's just too heavy. Might just increase reps each workout till I get to 12 then think about changing weights.

DB Press also needs a weight increase, so 26s for next cycle.

Did some cheat curls for the bros. I wanna see how it goes. I will be pairing them with a strict curl just for proper bicep engagement.

[TheGymJim]

Solid stuff man. Pretty intense workout and noice work on the bench.

Plus, as you may have read, I am always a big fan of heavy cheat curls followed by a lighter, stricter variation, and bae curls are my fav :P

[17mahmoods]

Solid stuff man. Pretty intense workout and noice work on the bench.

Plus, as you may have read, I am always a big fan of heavy cheat curls followed by a lighter, stricter variation, and bae curls are my fav :P

I thought you couldn't do normal curls?

Yeah I found out about bae curls through your log. Great exercise.

[TheGymJim]

I thought you couldn't do normal curls?

Yeah I found out about bae curls through your log. Great exercise.

I can't without a lot of pain when I let go of the bar, but that's how I did 'em. I miss them

[17mahmoods]

I can't without a lot of pain when I let go of the bar, but that's how I did 'em. I miss them

That truly sucks. Also no arm work in the new program? is that true or you just gonna throw in some arm work when you're feeling it?

[17mahmoods]

Thursday 4/1/18
5/3/1
Cycle 4 Week 1 Day 3

BW:72.3kg/159.4lb.

WD: 52 min. Arrived late and was short on time so had to get thinks done quickly.

Deadlift
- 1x3 @108/238
- 1x3 @124/273
- 1x3 @140/309
//
Lateral Raises 3x12 @8/18
• Hook gripped all the way. Weight moved well, I have noticed when I have tight hips(no warmup body weight squats) my DL is stronger. I wanted to do 148 but was short on time.

Front Squats 3x5 @74/163
//
Calf Raises 3x20

Leg Curl 2x8 @30
//
Back Extensions 2x15 @BW
//
Calf Raises 2x12 @50

Comments:
Was out all day and feeling pretty ****ty, got home late had some tea and biscuits to fill myself up and went to the gym. Surprisingly had a good workout.

First set of Front Squats wasn't too great was rather tight, cracked my hips on the third rep and also chocked my self with the bar. Voice was rather raspy after that. Second set everything had clicked in and was smooth as could be, due to being chocked taking a breath to brace made a weird sound but all was good.

Threw in a giant set at the end as time was short.

[17mahmoods]

Friday 5/1/18
5/3/1
Cycle 4 Week 1 Day 4

BW:71.8kg/158.3lb.

WD: 84 minutes.

OHP
- 1x3 @36/79
- 1x3 @42/93
- 1x5 @48/106
- 1x3 @56/123
- 1x3 @60/132
//
Pullups 4x5,1x7 @18/40
• Didn't go balls to the wall on OHP today. It was a nice change.

Bench 3x5 @74/163
//
DB Rows 3x8 @36/79

Seated Rows 3x10 @10
//
CGB 1x8,1x5,1x8 @70/154

Bro Curls 3x8 @32/71
//
Machine Overhead Triceps Extensions 3x10 @21

Preacher Curl 2x10 @6
//
Tricep Pushdown 3x12 @36

Comments:
Bench was easy as I went easy on OHP.

CGBP, accidentally used normal grip on second set, re racking and setting up form again made me lose some crucial reps. Last set went fine.

[squesto]

Hey in here following your log as I am considering starting a 5/3/1 one of my own. Looking forward to seeing your progress!

[17mahmoods]

Hey in here following your log as I am considering starting a 5/3/1 one of my own. Looking forward to seeing your progress!

Nice to have you man.

If you make a log post a link here.

[17mahmoods]

Tuesday 9/1/18
5/3/1
Cycle 4 Week 2 Day 1

BW:71.5kg/157.6lb. Explanation below.

WD: 55 minutes.

Squat
- 1x5 @82/180
- 1x5 @94/207
- 1x8 @106/234
//
Hammer Curls 3x20 @16/35
• Squats were very meh.

Pause Squats 2x5 @82/180
//
Calf Raises 2x20

RDL 3x6 @90/198
//
Seated Lateral Raises 3x12 @6/13

Comments:
Not the best weekend.

Saturday, woke up late couldn't find food so decided to eat a brownie. Bear in mind I'm not too fond of sweet stuff so haven't and cake or choclates in the past 3-4 months. So eating brownies on empty stomach just made me feel sick all day so not much food.
Sunday, went fishing stomach was weak and immediately got seasick, puked my brains out and just slept the entire trip. Woke up with horrible back cramps and still feeling like ****.
Took yesterday off to recover. Still not a hundred percent today but still went for it. So this week ain't going to be too great and I have made my peace with that.

Going to adjust accessories accordingly, not going to take a deload as it's 3x5 week which is ot particularly hard, plus I have squats out of the way so the rest of the week ain't going to be too bad.

Reduced volume on Paused Squats today as well as skipped out on lunges.

[17mahmoods]

Tuesday 10/1/18
5/3/1
Cycle 4 Week 2 Day 2

BW:70.8kg/156. Lowest weigh in since 2015. One day of throwing up has really taken its toll.

WD: 80 minutes.

Bench
- 1x5 @60/132
- 1x5 @70/154
- 1x11 @78/172 Rep PR
//
Face Pulls 2x15 @24
//
Rear Delt Fly 3x12
• Love how consistent my bench is. Even through the bad days it manages to stay steady.

Spoto Press 3x5 @60/132
//
DB Row 2x8 @36/79

T-Bar Rows 4x8 @60/132
//
Seated DB Press 8,7,8 @26/57

Skull Crusher 3x10 @28/62
//
Preacher Curl 3x10 @7

Bae Curls 3x12-15 @9
//
Tricep Push Down 3x15 @24

Comments:
Praising my bench for lifting up my spirit.

Spoto was fairly easy, forgot to do my last set of DB Rows as well as increase the reps. Next time.

DB Press was fairly hard but managed to lose a rep only in the 2nd set. I'll keep it 6-8 reps, when I hit 3x8 comfortably then I'll go up.

Skull Crushers were done ripptoes style and will likely be so from now on. Gotta use that "hip draaahve".

[pezking7p]

How do you hip draahve a skull crusher? Lulz.

[17mahmoods]

How do you hip draahve a skull crusher? Lulz.

Never question ripptoe.

[TnTNZ]

Wiser words have never been uttered

[17mahmoods]

Friday 12/1/18
5/3/1
Cycle 3 Week 2 Day 3

BW:?? weighing machine is giving me inconsistent readings so gotta get that fixed.

WD: 78 min.

Deadlift
- 1x5 @100/220
- 1x5 @116/256
- 1x5 @132/291
//
Lateral Raises 3x12 @8/18
• A 3-5 sec pause between each set to reset form. Reps were definitely a lot more solid.

Front Squats 3x5 @74/163
//
Leg Press Calf Raises 3x20

Leg Curls 3x8 @30
//
Shrugs 3x10 @96/212

Back Extensions 3x15 @BW
//
Machine Calf Raises 3x15 @50

Comments:
Definitely feeling a lot better and recovered from the weekend.

Moving to canberra early feb so excited to be able to lift in a proper gym which is going to have the most benefit for my deadlift.

Front Squats seem to take a bit of time to dial in as it's always the last set that feels the best. Might have to do change things up in the warmup.

[pezking7p]

It'll be good to get back to a place with nice bars and benches, and that hopefully lets you make a reasonable amount of noise.

[17mahmoods]

It'll be good to get back to a place with nice bars and benches, and that hopefully lets you make a reasonable amount of noise.

not really good to be back since all my past gyms didn't allow much noise during deadlifts.

I'm most excited for the atmosphere, lifting with other serious lifters, not the usual uninformed bros is going to be great for me mentally and maybe I would get some actual advice that's useful.

[wowter]

Wait, you're moving to Straya?
Lifting at a real gym will be nice.

Nice session.

[17mahmoods]

Wait, you're moving to Straya?
Lifting at a real gym will be nice.

Nice session.

Yeah, time to steal some of tylers gains.

[17mahmoods]

Saturday 13/1/18
5/3/1
Cycle 3 Week 2 Day 4

BW:??

WD: 71 min.

OHP
- 1x5 @34/75
- 1x5 @40/88
- 1x10 @44/97
//
Pullups 3x5 @18/40
• OHP felt like a waste of time. Pullups felt harder than usual today.

Bench 3x5 @70/154
//
Kroc Rows 3x9 @36/79

CGB 3x6 @70/154
//
Seated Rows 3x10 @72

Cable Overhead Triceps Extensions 3x10 @36
//
Cable Hammer Curls 3x12 @36

Triceps Pushdown 3x15 @32
//
Incline Curls 3x15 @8/18

Comments:
Was holding in a **** the entire workout, thankgod there was no heavy work today. lol.

Had a late big lunch today so was feeling rather lazy but I got through it.

[17mahmoods]

Monday 15/1/18
5/3/1
Cycle 3 Week 3 Day 1

BW:70.9/156.3 Used the water balance thingy tool to find a flat spot, it will be my weigh in spot form now on.

WD: 63 min.

Squat
- 1x5 @94/207
- 1x3 @106/234
- 1x5 @119/262
• Was feeling some discomfort in my right knee so I didn't push my self too much on the AMRAP set. It was an RPE 7.5.

RDL 3x6 @110/243
//
Cable Upright Rows 3x10 @40

Reverse Lunges 2x14 @16/35
//
Calf Raises 2x20

Comments:
Was feeling pretty great today. Could have definitely hit a new big PR if my knee hadn't started bothering me. Not sure why it is though, just gonna do some mobility work and hope it goes away.

Skipped Joker sets and pause Squats just to stay on the safe side.

Reverse lunges started aggravating the problem again so stopped at 2 sets.

It's nothing like pain just a discomfort as in something is not right, better safe then sorry.

[17mahmoods]

Tuesday 16/1/18
5/3/1
Cycle 3 Week 3 Day 2

BW:70.9/156.3 Just maintaining.

WD: 68 min.

Bench
- 1x5 @70/154
- 1x3 @78/172
- 1x7 @89/196 Rep PR
• Bench PR for daysss. Got so pumped after that and forgot to do JS.

Spoto Press 3x5 @70/154
//
Kroc Rows 3x9 @36/79

Preacher Curl 3x8 @7
//
Machine Overhead Triceps Extension 3x10 @7

Cross-Body Curls 3x20 @18/40
//
Skull Crushers 3x10 @20

Comments:
Starting to dread the volume, so passed on that. Gonna be doing a different variation next cycle and volume reduction will be implemented as no point doing so much even if I'm able to recover but am dreading it mentally. Plus with uni starting and all I'm going to be busier so shorter sessions will be more feasible.

[needmoargains]

Holy crap , 89 kg x 7 bench ? Wow that is strong! I will check this log when I can .

[17mahmoods]

Holy crap , 89 kg x 7 bench ? Wow that is strong! I will check this log when I can .

Thanks, I do what I can

[MyEgoProblem]

- 1x7 @89/196 Rep PR
• Bench PR for daysss. Got so pumped after that and forgot to do JS.

Dem feelz when you kill a pr!

[wowter]

Strong PR

[17mahmoods]

Dem feelz when you kill a pr!

Strong PR

Bench always keeps me going. As well as you guys ofcourse.