NickelArse's IF LCHF log

My quickest run since September 2019, not bad considering my squats session yesterday

[B]18th July [U]Cardio Workout[/U] 78.5kg[/B]

356 calories burnt
26:34 duration

Heart rate average - 160
Heart rate max - 191

Distance - 5.16km
Pace - 5:18 min/km

[B]19th July [U]Pull Workout[/U] 78.4kg[/B]

Mixed Grip Barbell Sumo Deadlift (with belt)

60kg 10
100kg 5
140kg 2
160kg 1
180kg 1

200kg 1

140kg 6,5,5

Pullups 10,10,6
Dumbbell Row 50kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 40.5kg 8,6,6

[youtube]8bjBUxbhzfM[/youtube]

Putting lockdown to good use

[B]21st July [U]Cardio Workout[/U] 78.1kg[/B]

25.19 km Bike Ride
163m Elevation Gain

721 calories burnt
1:26:22 duration

Heart rate average - 125
Heart rate max - 155

Speed - 17.5 km/h

[B]22nd July [U]Full Body Workout[/U] 77.3kg[/B]

Pullups 12,10,10
Dips 10,8,8
Leg Extension 40lbs 10,10,8
Cable Row 70lbs 15,15,15
Pushups 22,18,16
Hammer Curl 10kg 15,15,12
Dumbbell Lateral Raise 10kg 6,6,6

[B]23rd July [U]Cardio Workout[/U] 76.8kg[/B]

24.7 km Bike Ride
144 m Elevation Gain

754 calories burnt
1:20:36 duration

Heart rate average - 130
Heart rate max - 166

Speed - 18.4 km/h

[B]24th July [U]Full Body Workout[/U] 77.2kg[/B]

Pullups 15,10,10
Dips 10,10,10
Leg Extension 40lbs 10,10,10
Cable Row 90lbs 15,15,15
Pushups 25,20,13
Hammer Curl 10kg 16,13,11
Knee Raise Crunch 12,12,12
Seated Dumbbell Shoulder Press 10kg 8,7,5

[B]25th July [U]Cardio Workout[/U] 77.2kg[/B]

351 calories burnt
25:49 duration

Heart rate average - 162
Heart rate max - 185

Distance - 5.21km
Pace - 4:58 min/km

[B]26th July [U]Cardio Workout[/U] 77.9kg[/B]

10.63 km Bike Ride
286 m Elevation Gain

457 calories burnt
47:55 duration

Heart rate average - 133
Heart rate max - 175

Speed - 13.3 km/h

[B]27th July [U]Cardio Workout[/U] 77.4kg[/B]

348 calories burnt
28:46 duration

Heart rate average - 145
Heart rate max - 177

Distance - 5.03 km
Pace - 5:43 min/km

Back at the gym for the first time post lockdown

[B]28th July [U]Legs Workout[/U] 77.1kg[/B]

Barbell Low Bar Back Squat (equipped)

20kg 10
60kg 5
80kg 1
100kg 1
120kg 1
100kg 3,3,2

Barbell Stiff Leg Deadlift 140kg 3,3,3
Barbell Front Squat 60kg 4,4,4
Barbell Lunge 40kg 5,5,5
Calf Press 140kg 12,12,12
Weighted Exercise Ball Crunch +10kg 10,10,10

So good to be back

[B]29th July [U]Push Workout[/U] 76.9kg[/B]

Barbell Bench Press

20kg 20
60kg 6
80kg 2
100kg 1

80kg 6,5,5

Dips 10,10,10
Dumbbell Lateral Raise 7.5kg 12,10,10
Incline Dumbbell Bench Press 20kg 6,6,6
EZ Bar Skull Crushers 25kg 9,9,9
Seated Dumbbell Press 15kg 6,6,6
Dumbbell Pec Fly 12.5kg 6,6,6 (paused at the bottom to stretch out the pecs)

My longest run in 10 years

[B]30th July [U]Cardio Workout[/U] 77.0kg[/B]

701 calories burnt
59:57 duration

Heart rate average - 144
Heart rate max - 161

Distance - 10.20km
Pace - 5:53 min/km

[B]31st July [U]Pull Workout[/U] 76.9kg[/B]

Mixed Grip Barbell Sumo Deadlift (with belt)

60kg 10
100kg 5
140kg 5,5,5 (not my best effort, legs still a bit soft from yesterdays run. Focus was on making the initial drive from the hips instead of the knees which is the biggest difference between sumo and conventional)

Pullups 12,12,10
Cable Row 49kg 12,10,10
EZ Bar Bicep Curl 40.5kg 8,6,6
Trap Bar Shrugs 110kg 10,10,10
Hammer Curl 15kg 12,9,7

There's a guy I follow on insta who puts up some big sumo lifts, he's giving me a bit of sumo coaching and was the one who recommended focusing on the initial movement being driving with the hips instead of the knees.

Got a physio appointment tomorrow to look at my left shoulder/rotator cuff. Just wanted to put my shoulder through its paces and see if there were any issues. Got some slight pec tightness but other than that pretty good I think.

[B]1st August [U]Push Workout[/U] 77.1kg[/B]

Barbell Bench Press 80kg 6,6,6
Dips 15,15,10
Dumbbell Lateral Raise 12.5kg 7,7,7
Incline Barbell Bench Press 50kg 5,5,5
EZ Bar Skull Crushers 30kg 6,6,5
Dumbbell Pec Fly 15kg 9,8,8
Seated Dumbbell Press 20kg 5,5,5

Didn't go to hard today, wanted to leave a bit in the tank for a big deadlift session on Thursday morning.

[B]3rd August [U]Legs Workout[/U] 77.0kg[/B]

Barbell Low Bar Back Squat (raw)

20kg 20
60kg 5
80kg 2

100kg 3,3,3

Barbell Stiff Leg Deadlift 140kg 3,3,3
Barbell Front Squat 60kg 3,3,3
Barbell Lunge 50kg 3,3,3
Calf Press 150kg 13,13,11
Weighted Exercise Ball Crunch +10kg 15,10,10
Hanging Leg Raise 6,6,5

[B]4th August [U]Cardio Workout[/U] 76.0kg[/B]

500m Swim
14:41 Duration

72 calories burnt
Heart rate average - 120
Heart rate max - 152
Pace - 1:58 min/100m

[B]5th August [U]Pull Workout[/U] 75.3kg[/B]

Mixed Grip Barbell Sumo Deadlift (with belt)

60kg 20
100kg 5
140kg 2
180kg x,1,x (failed the first, pulled the second but failed again on the third)

140kg 4,3,3

Pullups 14,12,7
Cable Row 59kg 7,7,7
EZ Bar Bicep Curl 40.5kg 8,4,4
Trap Bar Shrugs 140kg 8,8,8
Dumbbell Hammer Curl 15kg 16,9,8


[url]https://www.youtube.com/watch?v=iLKmzUB6RTo[/url]
[youtube]iLKmzUB6RTo[/youtube]

Here's the big fall at 180kg

[url]https://www.youtube.com/watch?v=iSQzWz9Geps[/url]
[youtube]iSQzWz9Geps[/youtube]

[B]6th August [U]Cardio Workout[/U] 75.2kg[/B]

331 calories burnt
31:29 duration

Heart rate average - 134
Heart rate max - 171

2km treadmill run in 9:32 (pace 4:46 p/km)
2km bike in 4:00 (7/30 resistance)
Tabata HIIT on Cross Trainer (didn’t check the distance) in 4:00 (25/25 resistance)

[B]7th August [U]Push Workout[/U] 76.9kg[/B]

Barbell Bench Press (touch and go belted)

20kg 20
60kg 5
80kg 2
90kg 1
100kg 1
105kg 1
110kg 1

100kg 2,3,2

Dips 20,14,10 (20 reps of strict narrow grip tricep dips after heavy bench is pretty f$&king good IMO)
Dumbbell Lateral Raise 12.5kg 9,8,7
Dumbbell Incline Bench Press 25kg 6,6,6
EZ Bar Skull Crushers 33kg 6,4,4
Seated Dumbbell Shoulder Press 20kg 6,6,6
Cable Cross Overs 23kg 8,6,6

[B]8th August [U]Lower Body Workout[/U] 77.7kg[/B]

Barbell Mixed Grip Sumo Deadlift

60kg 10
100kg 5
140kg 3,4,5,6 (these felt awesome)

Barbell Low Bar Back Squat (raw) 80kg 3,3,3
Barbell Good Mornings 60kg 5,5,5
Barbell Front Squat 60kg 3,3,3
Calf Press 160kg 12,12,12

[QUOTE=NickelArse;1644492353][B]8th August [U]Lower Body Workout[/U] 77.7kg[/B]

Barbell Mixed Grip Sumo Deadlift

60kg 10
100kg 5
140kg 3,4,5,6 (these felt awesome)

Barbell Low Bar Back Squat (raw) 80kg 3,3,3
Barbell Good Mornings 60kg 5,5,5
Barbell Front Squat 60kg 3,3,3
Calf Press 160kg 12,12,12[/QUOTE]

[url]https://www.youtube.com/watch?v=Dv1ffwN9rdg[/url]
[youtube]Dv1ffwN9rdg[/youtube]

[B]9th August [U]Cardio Workout[/U] 77.1kg[/B]

24.96 km Bike Ride
130m Elevation Gain

613 calories burnt
1:22:22 duration

Heart rate average - 113
Heart rate max - 155

Speed - 18.2 km/h

[B]10th August [U]Pull Workout[/U] 76.7kg[/B]

Weighted Pullups +30kg 6,3,3
Barbell Row 100kg 4,3,3
Trap Bar Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 43kg 6,5,4
Cable Row 68kg 8,8,8
Weighted Exercise Ball Crunch +10kg 12,12,12
Dumbbell Hammer Curl 17.5kg 13,9,8
Hanging Leg Raise 8,7,7
Chin Ups 12,7,6

[url]https://www.youtube.com/watch?v=OqmRfKjPF-g[/url]
[youtube]OqmRfKjPF-g[/youtube]

loaded up some vids from the rest of the workout

[youtube]tKFCuQQXYmc[/youtube]

[B]11th August [U]Push Workout[/U] 76.3kg[/B]

Weighted Dips +40kg 5,2,2
Barbell Bench Press 80kg 4,4,4
Dumbbell Lateral Raise 12.5kg 10,9,8
Barbell Incline Bench Press 60kg 5,5,5
Seated Dumbbell Press 20kg 7,6,6
EZ Bar Skull Crushers 20kg 20,12,12

[url]https://www.youtube.com/watch?v=KrvtKrYuz7g[/url]
[youtube]KrvtKrYuz7g[/youtube]

[B]12th August [U]Cardio Workout[/U] 75.6kg[/B]

1000m Swim
28:11 Duration

201 calories burnt
Heart rate average - 114
Heart rate max - 141
Pace - 2:15 min/100m

f**king.crushed.it

[B]14th August [U]Lower Body Workout[/U] 75.4kg[/B]

Barbell Mixed Grip Sumo Deadlift (raw)

60kg 20
100kg 6
140kg 10,8,6

Barbell Low Bar Back Squat (belt) 80kg 6,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Front Squat 60kg 3,3,3
Calf Press 160kg 15,12,12

got gastro from my kid, could barely move yesterday, will slowly ease my way back into things starting tomorrow

[QUOTE=NickelArse;1644916923]f**king.crushed.it

[B]14th August [U]Lower Body Workout[/U] 75.4kg[/B]

Barbell Mixed Grip Sumo Deadlift (raw)

60kg 20
100kg 6
140kg 10,8,6

Barbell Low Bar Back Squat (belt) 80kg 6,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Front Squat 60kg 3,3,3
Calf Press 160kg 15,12,12[/QUOTE]

I’m still not dropping my balls on the bar but like I said this technique feels strong as ****. Gonna push my 1RM in the next week or so to see how it feels with heavier weight.

[url]https://www.youtube.com/watch?v=ua9xPScKQmE[/url]
[youtube]ua9xPScKQmE[/youtube]

[B]17th August [U]Pull Workout[/U] 75.8kg[/B]

Pullups 10,10,10
Barbell Row 60kg 10,10,10
Trap Bar Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 33kg 8,7,7
Face Pulls 15kg 10,10,10 (for scapula health)
Cable Row 59kg 8,8,8
Weighted Exercise Ball Crunch +10kg 10,10,10
Dumbbell Hammer Curl 15kg 10,10,10
Hanging Leg Raise 5,5,5

[QUOTE=NickelArse;1645034493]I’m still not dropping my balls on the bar but like I said this technique feels strong as ****. Gonna push my 1RM in the next week or so to see how it feels with heavier weight.

[url]https://www.youtube.com/watch?v=ua9xPScKQmE[/url]
[youtube]ua9xPScKQmE[/youtube][/QUOTE]

Been watching this watching and rewatching this video whilst comparing it to some heavy duty sumo lifters. I definitely feel like I need to bring my hips lower at the start of the lift plus have the initial movement of the lift be drive up from my chest instead of from my knees.

I’m feeling good about my next session though.

this is the energy I'm bringing to my next sumo session

[url]https://www.instagram.com/p/CSp34UqgP-C/[/url]

Felt really good going into the gym today and thought I was a chance to not only match but outlift my numbers from 7th August’s heavy bench session. It wasn’t to be, left should/pec still misbehaving slightly and I guess I’m still rebuilding strength a bit from the weekend’s gastro episode. Pretty good workout all things considered.

[B]18th August [U]Push Workout[/U] 74.8kg[/B]

Barbell Bench Press (touch and go belted)

20kg 20
60kg 5
80kg 2
100kg 1

90kg 3,3,3

Dips 16,12,10
Dumbbell Lateral Raise 12.5kg 9,8,7

Barbell Incline Bench Press (this is when my shoulder started misbehaving)

60kg 1 (wasn’t feeling this at all)
40kg 4,4,4 (this is light but at least it moved nicely)

EZ Bar Skull Crushers 30kg 5,4,4

Decided to back off the weight for the rest of the workout

Dumbbell Pec Fly 7.5kg 12,12,12
Seated Dumbbell Shoulder Press 7.5kg 12,12,12

I'm continuing to lean out, weight down to 74.3kg 163lbs this morning, still got an annoying level of fat around my belly button and love handles tho, want that gone before this diet ends

[img]https://i.imgur.com/CsYWxeG.jpg[/img]

[B]19th August [U]Cardio Workout[/U] 74.3kg[/B]

Distance - 5.05km run
Pace - 5:29 min/km
Elevation gain - 64m

320 calories burnt
27:41 duration

Heart rate average - 142
Heart rate max - 173

soooo a bit of a mixed bag today, yesterday I had set myself the goal of a 200kg sumo deadlift, with hindsight that was too ambitious given my extremely intense sumo deadlift session 6 days ago (Saturday 14th), my 5km run yesterday, my calorie deficit and my bout of gastro. However I was not willing to let go of my 200kg deadlift for my 37th birthday so I switched to conventional and was able to grind it out nicely. It's made me think of the quote "diamonds are made under pressure", in this instance the self imposed pressure was my determination to lift 200kg this morning and the diamond was the end result (albeit coming through a conventional lift rather than sumo) and I'm wondering if this was the lifting gods serendipitously pushing me back to conventional deadlifts... I mean what does it say about my natural abilities that I was able to pull 200kg conventionally clean as a whistle after failing at that weight twice in a sumo stance.

or maybe I just haven't gone deep enough down the rabbit hole of sumo to really reap the benefits...

I'll be mulling all of this over in the days ahead

[B]20th August [U]Lower Body Workout[/U] 74.3kg[/B]

Barbell Mixed Grip Sumo Deadlift (belted)

60kg 10
100kg 5
140kg 2
160kg 1,1
180kg 1
200kg X,X - first failure was grip, the bar started sliding out of my hand, second failure I got nowhere near it

Barbell Mixed Grip Conventional Deadlift

200kg 1

Barbell Low Bar Back Squat (belted) 80kg 6,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 40kg 5,5,5
Calf Press 160kg 15,12,12

I definitely haven't reached my sumo potential yet, and today's session is not indicative of my trajectory given all of the above extenuating circumstances. I'm keen to give my sumo more time to flourish and also give it a genuine crack once I'm eating carbs again.

[url]https://www.youtube.com/watch?v=pv5TmtMbSLE[/url]
[youtube]pv5TmtMbSLE[/youtube]

[url]https://www.youtube.com/watch?v=0L9PJzQ8btI[/url]
[youtube]0L9PJzQ8btI[/youtube]

Not been at my best the last couple of workouts, had a couple of big nights marking my 37th bday :) definitely wasn’t able to give these workouts full throttle but all good. Will be back to give it my all soon.

[B]21st August [U]Pull Workout[/U][/B]

Pullups 8,8,8
Barbell Row 60kg 10,10,10
Trap Bar Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 43kg 5,5,5
Cable Row 68kg 8,8,8
Weighted Exercise Ball Crunch +10kg 10,10,10
Dumbbell Hammer Curl 17.5kg 13,9,8
Supinated Grip Lat Pulldown 62kg 6,6,6

Decided to throw in some decline bench and seated shoulder press this morning which I haven’t done in ages. Kinda good to mix things up

[B]22nd August [U]Push Workout[/U] 78.7kg[/B]

Barbell Decline Bench Press 90kg 3,3,3
Seated Barbell Press 45kg 6,6,6
Dips 8,8,8
Barbell Incline Bench Press 40kg 8,8,8
Dumbbell Lateral Raise 12.5kg 8,8,6

[B]23rd August [U]Cardio Workout[/U] 77.0kg[/B]

650m Swim
17:29 Duration

130 calories burnt
Heart rate average - 113
Heart rate max - 153
Pace - 2:14 min/100m

Starting to feel weak and demoralised by this sumo deadlift stuff. I f$%king hate feeling like a quitter but at this point it's just sucking the fun out of lifting and I can't be f#$ked with it any more. Will give it another crack when I'm eating more calories.

For whatever reason I can't get the bar off the floor without my hips moving first and I'm sick of getting frustrated at myself. I just want to walk in the gym and move some heavy weight around without having to overthink sh!t.

[B]25th August [U]Lower Body Workout[/U] 75.9kg[/B]

Barbell Mixed Grip Sumo Deadlift (belt)

60kg 10
100kg 5
140kg 2
160kg 1
180kg 1,1,1

Barbell Low Bar Back Squat (belt) 80kg 6,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Front Squat 60kg 3,3,3
Calf Press 160kg 15,12,12

felt nice to go in, lift heavy and not have to think too much

[B]26th August [U]Pull Workout[/U] 76.5kg[/B]

Weighted Pullups +40kg 3,2,2
Barbell Row 100kg 3,3,3
Trap Bar Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 45.5kg 4,4,3
Cable Row 68kg 8,8,8
Weighted Exercise Ball Crunch +10kg 12,12,12
Dumbbell Hammer Curl 17.5kg 14,9,8
Chin Ups 8,6,6

[url]https://www.youtube.com/watch?v=92_Hj0tODM8[/url]
[youtube]92_Hj0tODM8[/youtube]

Think I might be getting a bit burnt out, might take a few days off lifting/exercising.

Took 3 days off completely, just did 10k steps a day.

My left pec (calvicular head mainly I think) is still acting up a bit, will just continue to take it easy on the push movements but will go full blooded at my legs and back. Hopefully the pec continues to mend itself.

[B]30th August [U]Push Workout[/U][/B]

Barbell Bench Press 60kg 8,8,8
Dips 8,8,8
Dumbbell Lateral Raise 12.5kg 8,8,8
Dumbbell Bench Press 20kg 5,5,5
Ez Bar Skull Crushers 20kg 8,8,8

Nice workout this morning

[B]31st August [U]Legs Workout[/U][/B]

Barbell Low Bar Back Squat 100kg 3,3,3
Barbell Stiff Leg Deadlift 140kg 4,4,4
Barbell Front Squat 60kg 3,3,3
Barbell Lunge 60kg 3,3,3
Kneeling Cable Crunch 17.5kg 20,20,20
Calf Press 160kg 8,8,8
Weighted Exercise Ball Crunch 5kg 10,10,10

[B]1st September [U]Pull Workout[/U] 75.5kg[/B]

Pullups 15,8,8
Barbell Row 80kg 6,6,6
Trap Bar Shrugs 100kg 12,12,12
EZ Bar Bicep Curl 45.5kg 4,4,3
Cable Row 77kg 6,6,6
Dumbbell Hammer Curl 20kg 9 15kg 7 10kg 8 (drop set)
Supinated Grip Lat Pulldown 59kg 8,8,8

Haven’t done a 20 Rep set in ages, felt good. To try and get my left pec on the mend I’ve cut out dips, incline bench and shoulder press as they seem to be the exercises primarily responsible for inflaming things

[B]2nd September [U]Push Workout[/U] 75.9kg[/B]

Barbell Bench Press

20kg 20
40kg 8
65kg 20

EZ Bar Skull Crushers 35kg 2 30kg 4,4
Dumbbell Lateral Raise 12.5kg 8,8,6
Pec Fly 12.5kg 8,8,8
Cable Tricep Pushdown 22.5kg 12,12,12
Front Plate Raise 20kg 8,8,8

Did a 2km treadmill run afterwards too, my legs seems to recover better if I’m throwing a bit of cardio in the mix.

20 rep squats, not for the faint of heart

[B]4th September [U]Legs Workout[/U] 75.6kg[/B]

Barbell Low Bar Back Squat

20kg 20
40kg 10
95kg 1

75kg 20

Stiff Legged Deadlift 140kg 5,4,4
Barbell Front Squat 40kg 6,6,6
Barbell Lunge 40kg 5,5,5
Hack Calf Press 120kg 12,12,12
Cable Crunch 21kg 24,14,12

nice one

[B]5th September [U]Pull Workout[/U] 76.2kg[/B]

Pullups 18,7,7
Mixed Grip Barbell Row 70kg 8,8,8
Mixed Grip Barbell Shrugs 110kg 14,14,14
EZ Bar Bicep Curl 35.5kg 12,8,7
Cable Row 77kg 6,5,5
Dumbbell Hammer Curl 22.5kg 4,4,4
Chinups 12,10,8

[B]6th September [U]Cardio Workout[/U] 76.4kg[/B]

381 calories burnt
35:45 duration

Heart rate average - 134
Heart rate max - 169

2km treadmill run in 9:02 (pace 4:31 p/km)
3km bike in 5:55 (7/30 resistance)
Tabata HIIT on Cross Trainer 720m in 4:00 (25/25 resistance)

Plan is for a 1km swim tomorrow morning

I'd been giving my left shoulder pec a rest for the past month or so, decided to go hard today and see how it felt.

[B]7th September [U]Push Workout[/U] 76.0kg[/B]

Barbell Bench Press (touch and go belted)

20kg 20
60kg 5
80kg 2
90kg 1

100kg 3,3,3

Dips 15,10,10
Barbell Incline Bench Press 60kg 5,5,5
Barbell Upright Row 40kg 6,6,6
Dumbbell Kickbacks 12.5kg 15,12,10
Seated Dumbbell Shoulder Press 20kg 6,6,6
Dumbbell Pec Fly 15kg 6,6,6

This is the best my left shoulder has felt in ages, good to be back in the zone.

[B]8th September [U]Cardio Workout[/U] 75.2kg[/B]

1000m Swim
24:28 Duration

200 calories burnt
Heart rate average - 130
Heart rate max - 163
Pace - 2:11 min/100m

[B]9th September [U]Legs Workout[/U] 75.2kg[/B]

Barbell Low Bar Back Squat (belt and sleeves)

20kg 20
60kg 6
80kg 2
100kg 1
120kg 1
130kg 1
100kg 3,3,3

Barbell Stiff Leg Deadlift 150kg 3,3,3
Barbell Front Squat 70kg 3,3,3
Barbell Lunge 60kg 3,3,3
Cable Crunch 30kg 14,12,10
Leg Extension 40kg 12 30kg 10 20kg 10 (drop set)
Calf Press 160kg 15,12,12

[B]10th September [U]Cardio Workout[/U] 75.8kg[/B]

24.71 km Bike Ride
133m Elevation Gain

728 calories burnt
1:22:04 duration

Heart rate average - 122
Heart rate max - 170

Speed - 18.1 km/h

[B]11th September [U]Pull Workout[/U] 75.3kg[/B]

Pullups 21,4,4
Dumbbell Row 50kg 5,5,5
Trap Bar Shrugs 140kg 10,10,10
EZ Bar Bicep Curl 45.5kg 5,4,4
Cable Row 68kg 10,10,10
Dumbbell Hammer Curl 20kg 9,6,6
Chinups 5,5,5

[QUOTE=NickelArse;1646781923][B]11th September [U]Pull Workout[/U] 75.3kg[/B]

Pullups 21,4,4
Dumbbell Row 50kg 5,5,5
Trap Bar Shrugs 140kg 10,10,10
EZ Bar Bicep Curl 45.5kg 5,4,4
Cable Row 68kg 10,10,10
Dumbbell Hammer Curl 20kg 9,6,6
Chinups 5,5,5[/QUOTE]

[url]https://www.youtube.com/watch?v=tR-nDgBXujQ[/url]
[youtube]tR-nDgBXujQ[/youtube]