NickelArse's IF LCHF log

[url]http://forum.bodybuilding.com/showthread.php?t=153849031&p=1292979071#post1292979071[/url]

My old log

Considering I don't follow a leangains protocol anymore I thought I'd start something new :)

Next workout in a few hours.

Progress shot from this morning

[IMG]http://img.tapatalk.com/d/14/09/19/a6ere3ep.jpg[/IMG]

This morning's workout
[IMG]http://img.tapatalk.com/d/14/09/19/ubuju8yp.jpg[/IMG]

Just so everyone knows these are my lifting and dietary parameters

Doing a light/heavy variation combined with a 3 day split (with separated muscles synergists as much as possible in order to maximise my lifts). Considering that potentially makes no sense here's what it looks like in reality.

Heavy
Back and Triceps

Light
Legs and Delts

Heavy
Chest and Biceps

Light
Back and Triceps

Heavy
Legs and Delts

Light
Chest and Biceps

With a fair bit of cardio thrown in I don't follow a super strict routine, rest and cardio days can fall into my lifting routine anywhere but I do give myself one complete rest day per week.

Following an 8 on 16 off IF style eating pattern but also

>My diet is a relatively strict LCHF (low carb high fat)
>drinking bullet proof coffee for both brain function and fat burning benefits
>Performing quite a bit of cardio, increasingly using steady state but also HIIT. HIIT will be swimming in my gym's 25m pool or a 6.5km jog around the river near my house.
>I'll sometimes complete a cardio session (HIIT or steady state) in the morning and combine it with a 24 hour fast (won't eat til dinner)
>have had awesome results and don't even feel like I'm on a diet :)

At the moment I'm lifting, running and swimming, just generally super active and love it. Last year I went on a leangains cut and didn't do any cardio, ended up burning out because I wasn't enjoying it. LCHF and IF I feel like I can do for the rest of my life. Can't wait for summer to get on the river for some water skiing :)

No good having a great rig if you can't put it to good use :)

Progress shot from this morning

[IMG]http://img.tapatalk.com/d/14/09/27/ahyta2uj.jpg[/IMG]

So quick update since my last logged workout, on Sunday 21/09 I competed in the Adelaide City-Bay... or as it might be more accurately named the ****ty to bay, as fun runs seem to combine all the ****ness of exercise, all the ****ness of public transport and all the ****ness of music festivals.

Got stuck right at the back for the start and the first 2km was an obstacle course of fat, slow, retarded ****wits. Burnt myself out and km 4-8 were ****ed as doms from a heavy legs session only 3 days beforehand came back to haunt me and I was unable to find a rhythm in the hoards and hoards of runners. A couple of times it legitimately felt like peoples BO smacked me in the face.

Had a couple of strategic ~1 minute walks, one through the shade and one at a water station.

This allowed me some rhythm through km 8-10 at which point I took off as adrenalin took over and I drove myself to finish at the 70 minute mark. Ended up having a course marshall harass me for 100 metres (like literally running along side me) telling me to get back on the other side of a barrier as I ran through a bottleneck at Brighton road. Reason is ducked the barrier is the crowds of people dawdling along we're making it impossible for me to maintain my pace. Ended up saying "run, run, run as fast as you can. You can't catch me I'm the ginger bread man." Wasn't even listening to what the dumb prick was saying as I had the 2011 above and beyond essential mix blasting through my head phones.

My last 2km would've been completed in close to 10 minutes which I'm pretty proud of. Especially considering how badly I laboured through the middle kms. Not to mention the leg pains I was dealing with from my epic squats and deads session only 3 days ago.

Would never do it again unless I qualified as a sub 60 minute athlete and didn't have to deal with fat smelly plebs getting in my way.

Here's a couple of polar beat screen shots

[IMG]http://img.tapatalk.com/d/14/09/21/3y3uby5y.jpg[/IMG]
[IMG]http://img.tapatalk.com/d/14/09/21/u8y6yzu7.jpg[/IMG]
[IMG]http://img.tapatalk.com/d/14/09/21/4u4avu7a.jpg[/IMG]

Could've been better, could've been worse :)

Also managed to hang on for a minute and 10 seconds in this challenge

[url=http://forum.bodybuilding.com/showthread.php?t=163328791]MISC Pull Up Challenge!!! (MOD REPS + reps) Pull up beasts GTFIH[/url]

Puts me in 10th place

Here's the video

[QUOTE=NickelArse;1292615941]1:10 I think

[youtube]S_yTdC-yTxw[/youtube][/QUOTE]

And finally here's my last week worth of training
[IMG]http://img.tapatalk.com/d/14/09/29/dynutu9e.jpg[/IMG]
[IMG]http://img.tapatalk.com/d/14/09/29/ynanasuz.jpg[/IMG]
In the aftermath of my 12km city-bay run my legs have been a bit worse for wear so I've swapped in some ab exercises in place of squats and deads.

Hanging leg raises like this
[img]http://s25.postimg.org/g7w7jlw9n/BWHanging_Hip_Leg_Raise_Ab_Strap.gif[/img]
Except my toes touch my hands

And weighted incline sit ups like this
[img]http://s25.postimg.org/59ky1f7ob/Wt_Incline_Sit_Up.gif[/img]
Except the weight is resting on my chest.

Depending on my ab development i might make these exercises a more common feature of my workouts. When I'm squatting and deading more often I find ab exercises too draining as my abdominals and erector spinae are fatigued.

Gonna be incorporating more dumbbell lifts on my lighter days, gotta keep those stabilisers strong :)

Today's workout
[IMG]http://img.tapatalk.com/d/14/09/29/yre7e2at.jpg[/IMG]

Might track my cals on myfitnesspal for a week just for shts and giggles

Pecs and Bis Workout 10am
1km on treadmill @ 3% incline 11am
Bulletproof coffee for lunch 1pm
60g gourmet pepper jerky as an entrée 4pm
Burger Pizza as main course 5:30pm
[IMG]http://img.tapatalk.com/d/14/09/29/e4aveme9.jpg[/IMG]
[IMG]http://img.tapatalk.com/d/14/09/29/6urubave.jpg[/IMG]

>HIIT swim sprints this morning
>BP coffee for lunch
>epic seafood extravaganza for dinner
>well naturally carb free chocolate smothered in peanut butter for dessert

[IMG]http://img.tapatalk.com/d/14/09/30/uvazy5ab.jpg[/IMG]
[IMG]http://img.tapatalk.com/d/14/09/30/uqabyguq.jpg[/IMG]

>scoop of the one (original formula)
>monster back and triceps workout
>weighed in at 82.3kg starting to think it's my ideal weight, unless I put on some more muscle :)

[IMG]http://img.tapatalk.com/d/14/10/02/qe5aje5a.jpg[/IMG]

[IMG]http://img.tapatalk.com/d/14/10/02/ysa4etyn.jpg[/IMG]

Delts looking good biceps a bit flat, I'm due for a carb refeed though and my biceps look pretty good in my past few pics anyway

Lunch was duck breast

[IMG]http://img.tapatalk.com/d/14/10/03/y2epepa5.jpg[/IMG]

Dessert was a almond milk lava cake

[IMG]http://img.tapatalk.com/d/14/10/03/rarebere.jpg[/IMG]
Ingredients

[IMG]http://img.tapatalk.com/d/14/10/03/e7u7equ7.jpg[/IMG]
Here's what it looks like all combined together. I've eaten this a few time but thought I'd mix it up and add some grated well naturally dark chocolate (whole bar 45 grams)

Cooked it for 2 minutes in the microwave and voila.
[IMG]http://img.tapatalk.com/d/14/10/03/a6y5u9u7.jpg[/IMG]
Like I said never cooked it with the chocolate before and to my amazement it all sunk to the bottom creating a delicious (and aesthetic) 2 tier pudding style dessert

Here's the macros

[IMG]http://img.tapatalk.com/d/14/10/03/agebemam.jpg[/IMG]

Quadruple shot espresso pre workout :cool:

[IMG]http://img.tapatalk.com/d/14/10/03/e7ynyqa2.jpg[/IMG]

[IMG]http://img.tapatalk.com/d/14/10/03/hynamupa.jpg[/IMG]

Great session at the gym too 81.5kg on the scales 10 reps of 80kg ass to grass squats and felt great on my 100kg deadlifts.

Will be carbing up for the next couple of days because I'm going water skiing for the long weekend. Can't wait

Carb loading was nice :) thrashed myself on the water. Here's a couple of pics

[IMG]http://img.tapatalk.com/d/14/10/07/ugy8yju2.jpg[/IMG]
[IMG]http://img.tapatalk.com/d/14/10/07/jypy3y9u.jpg[/IMG]

Back to the gym this morning but I'm going to give my forearms, biceps and back a rest as they'll take a while to recover from the punishment I put them through.

So I underestimated how worn out my body was from my weekend of water skiing. Started off with 80kg bench press (a weight I should be able to get 10 reps out on my first set) and was only able to push out 5 reps due to general soreness but also some pain in my left bicep tendon. I would probably put that down to the use of mixed grip when slalom waterskiing, I wouldn't have used mixed grip for any sort of exercise since last waterskiing about 8 months ago.

I kept the rest of my workout very low weight in order to not aggravate the injury further.

So here it is

[b]07/10 Waterskiing Recovery Session 83.2kg[/b]
Bench 80kg 5,3,3
Deadlift (mixed grip) 60kg 10,10,10
Tricep Pushdown 20kg 10,10,10
Barbell shoulder press 20kg 10,10,10
Barbell bicep curl 10kg 10,10,10
Seated cable row (mixed grip) 30kg 10,10,10
Incline bench press 40kg 8,8,8

Going for a run this morning, probably take a rest day tomorrow.

I'm also going to be upping my carb intake for the next week or so depending on how my recovery goes. After the city to bay I felt like it took my leg muscles longer than normal to recover, a fact I could only attribute to very low carb intake.

Back in the gym the gym this morning. Still a small amount of left bicep tendinitis so I didn't push myself too hard.

[IMG]http://img.tapatalk.com/d/14/10/10/hesutasu.jpg[/IMG]

Finished the session with 3 sets of 10 rep 40kg mixed grip cable row as well

About to hit the gym after only consuming a BP coffee and 30g of BCAAs at lunch. Will be taking 200mg caffeine, 5g of AAKG and 5g beta alanine pre workout.

Could be interesting.

[B]11th October [U]Light Back and Triceps Workout[/U] 81.8kgs[/B]

Wide Grip Pullup misc challenge 1 minute
Wide Grip Pullups 8,6
Narrow Grip Tricep Dips 15,10,8
Mixed Grip Cable Row 75kg 12,8,6
Dumbbell One Arm Triceps Extension 12kg each 9,7,5

[B]13th October [U]Heavy Legs and Delts Workout[/U] 81.8kg[/B]

Squats 110kg 5,3,3
Barbell Press 60kg 3 55kg 3,3
Mixed Grip Deadlift 100kg 3 120kg 3 140kg 4,2,2 (felt like I could've done 1 or 2 more but didn't want to push it too hard)
Dumbbell Lateral Raise 16kg each 8,5,4

[B]14th October [U]Light Pecs and Biceps Workout[/U] 81.5kg[/B]

Barbell Bench Press 80kg 10,6,4
Barbell Bicep Curl 35kg 10,6,5
Incline Barbell Bench Press 60kg 10,6,4
Hammer Dumbbell Curls 18kg each 11,6,4
Cable Cross Overs 30kg 10,7,5

[B]15th October [U]HIIT Swimming Sprints[/U]

16th October [U]Heavy Back and Triceps Workout[/U] 81.8kgs

[/B]Weighted Wide Grip Pullups 25kg 6,4,3
Weighted Narrow Grip Tricep Dips 25kg 8,6,5
Dumbbell Row 50kg each 6,5,5
Cable Tricep Pushdown 45kg 6,4,3
Barbell Shrugs 100kg 8,6 140kg mixed grip 4[B]

[B]17th October [U]Light Legs and Abs Workout[/U] 82.2kg

[/B][/B]Dumbbell Press 26kg each 6,4,4
Hanging Leg Raise (feet to fingers) 15,8,7
Dumbbell Lateral Raise 12kg each 8,6,5
Weighted Decline Sit Up 10kg 12,8,6
Plate Shoulder Front Raise 20kg 8,7,7

[B]20th October [U]Heavy Weight/Low Rep Pecs and Biceps Workout[/U] 81.9kg[/B]

Barbell Bench Press 95kg 4,3,3
Barbell Bicep Curl 45kg 5,4,3
Incline Barbell Bench Press 70kg 7,5,4
Hammer Dumbbell Curls 24kg each 3 22kg each 4,3
Cable Cross Overs 37.5kg 5,4,4

[B]22nd October [U]Light Weight High Rep Back and Triceps Workout[/U] 81.5kgs[/B]

Wide Grip Pullups 15,8,4
Narrow Grip Tricep Dips 18,10,9
Mixed Grip Cable Row 80kg 10,6,5
Dumbbell One Arm Triceps Extension 12kg each 10,7,5
Barbell Shrug 80kg 10,10,10

[B]23rd October [U]Heavy Weight Low Rep Legs and Delts Workout[/U] 81.5kg[/B]


Squats 110kg 5,4,3
Barbell Press 60kg 3 55kg 4,4
Mixed Grip Deadlift 140kg 5,3,3
Dumbbell Lateral Raise 16kg each 8,6,5

Why I follow low carb high fat

[url]http://annals.org/article.aspx?articleid=1900694[/url]

[quote]The results were stunning: The low carb dieters lost about 12 pounds, while the low-fat dieters lost only four pounds even though both groups consumed the same calories. What's more, the low carbohydrate dieters lost more body fat and scored better than on a test that measured their chances of suffering a heart attack or stroke within the next 10 years.[/quote]

[B]26th October [U]Light Weight/High Rep Pecs and Biceps Workout[/U] 84.9kg[/B]

Barbell Bench Press 80kg 10,6,4
EZ Bar Preacher Curl 35kg 8,5,4 (because of the decrease in wrist supination when grasping the EZ Bar it was my forearms that gave out before my biceps)
Incline Barbell Bench Press 60kg 10,7,5
Hammer Dumbbell Curls 18kg each 11,6,5
Cable Cross Overs 30kg 12,7,5

I'm cutting cardio out of my routine for the next month and gonna start taking creatine again. Particularly want to get my bench up to the ton for reps before I get back into running and swimming. Not looking to "bulk" or anything but definitely feel my cardio activities are stagnating my strength gains

[B]27th October [U]Heavy Weight/Low Rep Back and Triceps Workout[/U] 82.7kgs[/B]

Weighted Wide Grip Pullups 25kg 6,4,3
Weighted Narrow Grip Tricep Dips 25kg 8,6,5
Dumbbell Row 50kg each 7,5,5
Cable Tricep Pushdown 45kg 6,4,4
Barbell Shrugs 100kg 10,7
140kg mixed grip 4

Went to the gym this morning for a light weight/high rep legs and delts session. Except this time without any sort of caffeine or preworkout. Was quite a bit more difficult, particularly squats. I actually think it's something I'll continue with though, part of the idea of my light weight sessions is to provide an element of rest particularly for my central nervous system which takes a pummelling from training that pushes you close to failure.

[B]28th October [U]Light Weight/High Rep Legs and Delts Workout[/U] 81.1kg[/B]

Barbell Squats 80kgs 8,6,5
Barbell Press 50kg 7,5,4
Barbell Deadlift 100kg 10,6,5
Dumbbell Lateral Raise 12kg each 8,6,5

My decision to cut cardio out of my program and start taking 14g of creatine per day as of Monday is already paying dividends.

Even though I hate the water weight I'm holding aesthetically speaking I really want to stick it out until the end of November to see how much strength I can stack on, not looking to bulk so will be trying to hit calorie maintenance for the most part.

As above the decision to cut out cardio and start taking creatine is paying solid dividends. Great workout this morning, absolutely smashed it.

[B]29th October [U]Heavy Weight/Low Rep Pecs and Biceps Workout[/U] 82.3kg[/B]

Barbell Bench Press 100kg 3,3,2
Barbell Bicep Curl 50kg 2 45kg 4,3
Incline Barbell Bench Press 75kg 5,4,3
Hammer Dumbbell Curls 22kg each 6,4,4
Cable Cross Overs 37.5kg 8,4,4

[B]30th October [U]Light Weight/High Rep Back and Triceps Workout[/U] 81.4kgs[/B]

Wide Grip Pullups 16,8,5
Narrow Grip Tricep Dips 19,10,9
Mixed Grip Cable Row 75kg 12,10,6
Dumbbell One Arm Triceps Extension 12kg each 11,7,6
Barbell Shrug 80kg 10,10,10

Dropping cardio out is paying huge dividends strength wise but I'm definitely less aesthetic despite weighing the exact same amount :confused:

[B]1st November [U]Heavy Weight/Low Rep Legs and Delts Workout[/U] 81.7kg[/B]

Squats 120kg 3 110kg 5,4
Barbell Press 60kg 5,4,3
Mixed Grip Deadlift 150kg 3 140kg 3,3
Dumbbell Lateral Raise 18kg each 6,5,4
Barbell Lunge 20kg 7,6,5 (sometimes I get tight hip flexors after a heavy session, I find some lightweight barbell lunges stretch it out nicely)

[B]2nd November [U]Light Weight/High Rep Pecs and Biceps Workout[/U] 82.8kg[/B]

Dumbbell Bench Press 40kg each 6,5,4
Barbell Bicep Curl 40kg 8,4,4
Incline Barbell Bench Press 65kg 8,6,5
Hammer Dumbbell Curls 20kg each 9,6,5
Cable Cross Overs 35kg 8,4,3

[B]3rd November [U]Heavy Weight/Low Rep Back and Triceps Workout[/U] 82kgs[/B]

Weighted Wide Grip Pullups 30kg 5,3,3
Weighted Narrow Grip Tricep Dips 30kg 7,5,5
Dumbbell Row 50kg each 8,6,5
Cable Tricep Pushdown 45kg 6,4,4
Barbell Shrugs 100kg 10,8,6

[B]4th November [U]Light Weight/High Rep Legs and Delts Workout[/U] 81.3kg[/B]

Barbell Squats 80kgs 8,6,5
Barbell Press 50kg 8,4,4
Barbell Deadlift 100kg 10,6,5
Dumbbell Lateral Raise 12kg each 8,6,6

Frustrating how whatever my training goals are it always seems the grass is greener on the other side.

>my strength was stagnating so I changed my diet and cut out cardio to lift heavier
>aesthetics disappear, rue missing aesthetics despite successful strength gains

Really want to stick out the strength gaining phase til the end of November though, especially considering it's working pretty well.

Ate too much lunch and didn't get the rush from my pre workout but other than that it was a good session.

[B]5th November [U]Heavy Weight/Low Rep Pecs and Biceps Workout[/U] 83.4kg[/B]

Barbell Bench Press 100kg 4,3,3
Barbell Bicep Curl 50kg 2 45kg 4,4
Incline Barbell Bench Press 75kg 7,4,4
Hammer Dumbbell Curls 24kg each 4,1 22kg each 4,3 (might switch to incline curls as I'm struggling to keep my back stationary curling 24kg dbs)
Cable Cross Overs 42kg 6,3,3

[B]6th November [U]Light Weight/High Rep Back and Triceps Workout[/U] 81.6kgs[/B]

Wide Grip Pullups 15,8,6
Narrow Grip Tricep Dips 20,10,10
Mixed Grip Cable Row 75kg 12,10,8
Dumbbell One Arm Triceps Extension 14kg each 6,5,4
Barbell Shrug 80kg 12,10,10

I've pulled something in my neck that flared up after shrugs yesterday. Couldn't get in to see my preferred physio today so I might take the weekend off with plenty of voltaren and a wheat bag to keep me company and hope it settles down on its own.

[QUOTE=NickelArse;1309928431]I've pulled something in my neck that flared up after shrugs yesterday. Couldn't get in to see my preferred physio today so I might take the weekend off with plenty of voltaren and a wheat bag to keep me company and hope it settles down on its own.[/QUOTE]

I felt like my neck was getting worse not better so I made an appointment with someone else.

The diagnosis is actually better than I was expecting, just some strained muscles in my neck which he has freed up with some massage. Don't need another appointment unless it doesn't get better. I can also return to the gym immediately so long as I keep the weight low.

He also recommended I spend some time stretching out my pecs as they are tight and pulling my shoulders forward and effecting my posture. He also said I should take anti-inflammatory tablets over the voltaren gel as it's likely the gel isn't penetrating deeply enough (inb4 that's what she said)

Seemed like my neck was getting worse not better this morning :( but I popped a ****** and some neurofen plus and slept the afternoon away and I feel great.

Might even make it to the gym tomorrow :) light weight of course

Neck still not getting better despite 4 rest days. I've made another appointment with my preferred physio to hopefully get it fixed.

First session back for a week so taking it very easy. Neck still not 100% right but some relatively low weight anaerobic exercise should do some good.

Considering I can't lift heavy I'm going to get back into some cardio, including some swimming tomorrow.

[B]13th November [U]Legs and Delts Workout[/U] 82.8kg[/B]

Barbell Squats 60kgs 10,9,8
Barbell Press 40kg 10,8,7
Barbell Deadlift 80kg 10,10,10
Dumbbell Lateral Raise 12kg each 8,6,6
Barbell Lunge 20kg 7,6,6

[B]15th November [U]Pecs and Biceps Workout[/U] 82.3kg[/B]

Barbell Bench Press 60kg 10 80kg 8,6
Barbell Bicep Curl 30kg 10,8,7
Incline Barbell Bench Press 50kg 10,10,10
Hammer Dumbbell Curls 16kg 10,8,6
Cable Cross Overs 25kg 10,10,7

[IMG]http://tapatalk.imageshack.com/v2/14/11/14/29b18f0cf60320a6824f2966c34e419f.jpg[/IMG]

On special, couldn't help myself :D

Finally starting to feel like I'm getting over my neck injury but still took it easy on my Back and Triceps day.

[B]16th November [U]Light Weight/High Rep Back and Triceps Workout[/U] 81.7kgs[/B]

Wide Grip Pullups 15,5,5
Narrow Grip Tricep Dips 15,10,8
Mixed Grip Cable Row 75kg 10,8,6
Cable Tricep Pushdown 35kg 10,8,6
Barbell Shrug 80kg 10,10,10

Still felt good this morning so I decided to go heavy on my legs and shoulders workout :D workout went perfectly. Not at pre-injury levels but still felt awesome to push out some big numbers :cool:

[B]17th November [U]Heavy Weight/Low Rep Legs and Delts Workout[/U] 82.3kg[/B]

Squats 100kg 10,6,5
Barbell Press 55kg 6,4,4
Mixed Grip Deadlift 130kg 6,6,4
Dumbbell Lateral Raise 16kg each 8,6,5
Barbell Lunge 20kg 6,5,4

Also I think my posture during barbell shrugs may have contributed to my neck injury, had been sort of hunching over. Did some light weight 60kg barbell shrugs with an emphasis on pushing out my chest and it felt like a better movement. Will keep y'all posted :)

[B]19th November [U]Light Weight/High Rep Pecs and Biceps Workout[/U] 81.7kg[/B]

Barbell Bench Press 80kg 10,6,5
Barbell Bicep Curl 35kg 10,6,5
Incline Barbell Bench Press 60kg 10,6,5
Hammer Dumbbell Curls 18kg each 10,5,4
Cable Cross Overs 25kg 13,8,7

[IMG]http://tapatalk.imageshack.com/v2/14/11/19/931f39dc793099faaff3212ba3117c0d.jpg[/IMG]

Been off the wagon for the last week as I've a crazy couple of weeks at work. Will be back on the straight and narrow soon :)