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HACKODEZO

OPENING THE LOG
HACKODEZO
ATHUL, Fitness Enthusiast · Documenting The Process, mid-session in the gym

Fitness Enthusiast · Documenting The Process

QATAR

@hackodezo

UTC --:--:--

117 KG

TRAIN WITH MEREAD THE STORY
START BADLY, START ANYWAYSIX YEARS INNO COACH · NO SHORTCUTS117 KG WAS DAY ZEROSHOW UP TOMORROW TOOTHE WORK IS THE WAY
HACKODEZO // SIX YEARS OF SHOWING UP25.2854° N · 51.5310° EQATAR@hackodezoSIGNAL LOCKEDSYS STATUS // NOMINAL
ATHUL photographed mid-session

// WHO IS WRITING THIS

Six years ago I weighed 117 kilos and got winded on a flight of stairs. I was not an athlete, I had no plan, and nobody was coming to rescue me. I just started, badly, and kept going.

The first year was getting the weight off. Everything since has been learning how to build something back on — improvising, failing, adjusting, logging all of it.

I am not a coach and I have nothing to sell you. This is my routine, my numbers and my mistakes, put somewhere public on the chance that it makes one more person start.

// THE BASICS

What I Do
Fitness Enthusiast · Documenting The Process
Based In
QATAR
Day Zero Weight
0 KG· 2020
Years Under The Bar
0 YRS
Where I Post
@hackodezo

// SIGNED

// OPERATING PRINCIPLES

Every block of the protocol resolves back to these four. Break one and the system stops returning data you can trust.

  • 01

    Starting Badly Still Counts

    My first month was embarrassing. Wrong form, wrong weights, wrong everything. It still beat the version of me who was waiting to feel ready. You do not need a plan to begin, you need a Tuesday.

  • 02

    Boring Beats Clever

    I wasted two years chasing whatever was trending. What actually moved the needle was the dull stuff repeated for months — same lifts, slightly heavier, slept properly, ate enough protein.

  • 03

    Recovery Is Not Lazy

    At 117 kilos I thought more was always better and I burned out twice proving it. Rest days are when the work becomes something. Skipping them is not discipline, it is impatience.

  • 04

    Log It Or Lose It

    Memory lies about what you lifted last week. A notebook does not. Writing it down turned training from a mood into a measurement, and that is the thing that stuck.

// TELEMETRY

Session ID
HAC-TLM-0605
Last sync
--:--:-- UTC
Status
LIVE
// 01

0

Years Under The Bar

SINCE 2020

// 02

0 kg

Where It Started

DAY ZERO BODYWEIGHT

// 03

0

Sessions Logged

NEVER MISSED TWICE

// 04

0

Sets This Week

CURRENT BLOCK

// STRENGTH READOUT

My current bests

  • 01

    BENCH PRESS

    110KG

    72%
    1RM · 1 REPOf my heaviest
  • 02

    BACK SQUAT

    160KG

    88%
    1RM · 1 REPOf my heaviest
  • 03

    DEADLIFT

    180KG

    100%
    1RM · 1 REPOf my heaviest
  • 04

    OVERHEAD PRESS

    65KG

    48%
    1RM · 1 REPOf my heaviest
  • 05

    WEIGHTED PULL-UP

    35KG

    36%
    1RM · 1 REPOf my heaviest

What I am lifting right now, 6 years in — not targets for you. Each bar reads against my own heaviest lift, nothing else.

// SESSIONS KEPT

124 sets / wk

0%

Sessions kept

Logged by
ATHUL
Based in
QATAR
Day zero
2020 · 117 kg
Years in
6 years
My week
124 sets · 2 rest
Heaviest lift
180 kg

My own log since 2020 · day zero was 117 kg · 25.2854° N · 51.5310° E

// ARCHIVE

Archive

01 / 06

FRAME

DRAG / SCROLL

  • ATHUL — SHOULDER PRESS
    01PUSH DAY

    SHOULDER PRESS

    Machine · 4×10

    FRM 01/06 · 1500×2000

  • ATHUL — THE WALK IN
    02SHOWING UP

    THE WALK IN

    Session 1,418 · 05:40

    FRM 02/06 · 1500×2000

  • ATHUL — TRICEP PUSHDOWN
    03ACCESSORY

    TRICEP PUSHDOWN

    Cable · 5×12

    FRM 03/06 · 1500×2000

  • ATHUL — BETWEEN SETS
    04RECOVERY

    BETWEEN SETS

    Rest 180s

    FRM 04/06 · 1500×2000

  • ATHUL — PUMP CHECK
    05PROGRESS

    PUMP CHECK

    Post-Session

    FRM 05/06 · 1500×2000

  • ATHUL — OFF THE CLOCK
    06LIFESTYLE

    OFF THE CLOCK

    Rest Day

    FRM 06/06 · 1500×2000

// MISSION LOG

Every block, every plateau, every rebuild — timestamped and sealed. This is the changelog of a body under version control.

Range
2020—2026
Entries
05
Span
6 YRS
Status
STREAMING
  1. LOG_ENTRY // 0001ARCHIVED

    DAY ZERO

    117 kilos. Out of breath on one flight of stairs. I did not tell anyone I had joined a gym in case I quit again.

    T+00YSEQ 01/05SEALED
  2. LOG_ENTRY // 0002ARCHIVED

    THE CUT

    Twelve months of a deficit I could actually stick to and a lot of walking. The weight came off slower than the internet promised and stayed off because of it.

    T+01YSEQ 02/05SEALED
  3. LOG_ENTRY // 0003ARCHIVED

    THE SWITCH

    Realised being smaller was not the same as being strong. Stopped chasing the scale and started trying to build something instead.

    T+02YSEQ 03/05SEALED
  4. LOG_ENTRY // 0004ARCHIVED

    IMPROVISE

    Injuries, travel, bad weeks. Learned to adapt the plan instead of abandoning it — that single habit is why I am still here.

    T+04YSEQ 04/05SEALED
  5. LOG_ENTRY // 0005ACTIVE

    HACKODEZO

    Putting the whole log somewhere public. Not to coach anyone, just so the next 117-kilo version of me can see it is survivable.

    T+06YSEQ 05/05LIVE

// EOF — LOG REMAINS OPEN

// THE ROUTINE03 PHASES

This is my own log, not a plan written for you. One year getting 117 kilos off, three years working out how to build something back on, and the week I am actually running right now. Read it, argue with it, steal the bits that fit your life.

// TRAINING LOG

Log 2020 — 2026 · QATAR
Kept by ATHUL · 6 yr of notes

PHASE-01
2020 — 2021

THE CUT

2020 — 2021

Logged

Year One · Getting It Off

The year the weight came off. No magic, no supplements worth naming — a calorie deficit I could actually live with, a lot of walking, and three full-body sessions a week so I kept some muscle on the way down.

Split
Full Body ×3
Session
50 min
Cardio
10k steps daily
Gear
Whatever was free
  • Three full-body sessions, nothing fancy
  • Walked everywhere instead of doing cardio I hated
  • Ate the same four meals on repeat
  • Weighed in weekly, not daily
Phase 01 / 034 notes

Already behind me · 2020 — 2021

PHASE-02
2021 — 2024

THE BUILD

2021 — 2024

Logged

Learning To Add

Once the weight was off I realised I had no idea how to build anything. This was the messy middle — upper/lower, too much volume, a shoulder that complained, deload weeks I finally started taking seriously.

Split
Upper / Lower ×4
Session
65 min
Focus
Progressive overload
Gear
Full gym
  • Four sessions, two upper and two lower
  • Started logging every set properly
  • Learned deloads the hard way, twice
  • Protein first, everything else after
Phase 02 / 034 notes

Already behind me · 2021 — 2024

What I run nowPHASE-03
2024 — now

THE WEEK

2024 — now

Ongoing

What I Run Today

Where I am currently. Push, pull, legs across six days with a real rest day I do not negotiate with. If you want to train alongside me, this is the week you would be stepping into.

Split
Push / Pull / Legs
Session
75 min
Rest
Thu + Sun
Sets
124 per week
  • Six training days, two genuine rest days
  • Same core lifts, slowly getting heavier
  • Full breakdown in the Lab below
  • Adjusted whenever life says so
Phase 03 / 034 notes
See the full week

// OPEN INVITATION

COME TRAIN WITH ME

No fee, no coaching, no program. Message me and we do a session together — I am just easier to find than a reason not to go.

Not a service. Not a business. Just a training partner.

Message me@hackodezo

I'm not a certified trainer or a nutritionist. Nothing here is personalised advice — it's a log of what I do. Get checked out by a professional before copying anyone, including me.

// 05 — THE LABHKZ-LAB-07

Two things straight out of ATHUL's own logbook — the week he is actually training right now, and the load math he runs his own working sets off. Nothing here is prescribed to you.

// THE LAB
INTERACTIVE MODULE
// 01

My Current Week

Exactly what ATHUL runs right now, day by day. It is a log, not a plan written for you — read it, take what is useful, build your own around your own life.

DAY 01 / 07TRAINING BLOCK

PUSH

WEEKLY VOLUME24SETS
  1. 01Incline Barbell Press
  2. 02Machine Shoulder Press
  3. 03Cable Fly
  4. 04Overhead Extension
  5. 05Lateral Raise
// 02

Load Calculator

Estimated 1RM100 KG × 5
116.7KG
Working Sets
Percentages of the estimated one rep max with rounded loads and suggested rep ranges
%1RMLOADREPS
95%110KG1-2
90%105KG2-3
85%100KG3-5
80%92.5KG6-8
75%87.5KG8-10
70%82.5KG10-12
65%75KG12-15

Estimates only, and not advice — a formula cannot see your warm-up, your sleep or the honest set in front of you. Treat the numbers as a starting guess and let the bar correct you.

MODE / LOCALUNITS / KGSRC / LOGBOOKQATAR

// From The DMs

They Started

Messages from people who follow along online. Nobody paid for anything, and none of this is a result I produced — they decided to start, and they started.

Messages
04 / 04
Inbox
OPEN
FROM THE DMsSTARTED WEEK 1
Been lurking your posts for a month. Finally went today. Did almost nothing, felt stupid, but I went.

01of 04

// Frequently Asked

Answers

05 ENTRIES

Just Ask Me

Nothing here covers it? Message ATHUL directly — same person who writes everything on this page.

  • No. I have no certification and I do not take clients. I am someone who got in shape and writes down how. Everything here is my own routine, not a plan built for you.

  • No. There is nothing for sale on this site and there is no checkout. The whole routine is on this page for free, and that is the entire point of it existing.

  • You can read it and take what is useful. But I built it around my schedule, my recovery and six years of adapting — copying it rep for rep is probably not your best move. Start simpler than you think you need to.

  • A calorie deficit I could live with for a year, walking far more than I used to, and lifting three times a week so I did not lose everything underneath. It was slow and boring and that is why it worked.

  • Exactly that — message me and we train together, same session, same gym. No fee, no coaching, no plan written for you. I am just better at showing up when someone else is coming.

// SAYING IT PLAINLY

I'm not a certified trainer or a nutritionist. Nothing here is personalised advice — it's a log of what I do. Get checked out by a professional before copying anyone, including me.

// OPEN INVITATION

COME TRAINWITH ME

No fee, no coaching, no program. Message me and we do a session together — I am just easier to find than a reason not to go.

Message MeFollow The Log

Not a service. Not a business. Just a training partner.