NickelArse's IF LCHF log

[B]7th April [U]Light Weight/High Rep Legs Workout[/U][/B]

Squats 60kg 10,10,10
Double Overhand Grip Deadlift 100kg 10,8,6
Barbell Lunge 20kg 5,5,5
Leg Extension 50kg 10,10,10
Hamstring Curls 49kg 8,8,8

[B]8th April [U]Heavy Weight/Low Rep Push Workout[/U][/B]

Seated Barbell Shoulder Press 60kg 5,3,3
Barbell Bench Press 80kg 8,5,4
Barbell Upright Row 40kg 6,6,6
Cable Tricep Pushdown 42kg 10,8,6
Cable Cross Overs 16kg each 8,5,4
Dumbbell Lateral Raise 12kg each 10,8,6

Not super happy with my Press output, pretty sure my PB is 6 reps so it grinds my gears a bit I'm not pushing out 6 or more. Feel like I'm getting some better pec development though, was checking myself out in the mirror and they definitely looked more full.

[B]9th April [U]Light Weight/High Rep Pull Workout[/U][/B]

Wide Grip Pullups 14,5,5
Barbell Bicep Curls 35kg 8,5,5
Mixed Grip Cable Rows 89kg 8,6,6
Dumbbell Incline Hammer Curl 16kg each 8,6,5
Barbell Shrug 80kg 10,10,10

Great workout, was at my girl friend's gym so was using some different equipment, the cable row machine was a life fitness 2 stack machine [url]https://www.lifefitness.co.uk/commercial/lfstrength/SignatureSeriesCableMotion/singlestation/row.html[/url] gave a really different sensation to my normal cable row machine at my gym. Because of the double pulley action it felt like it took away some of the intertia you can build up on a normal cable row

[B]11th April [U]Heavy Weight/Low Rep Legs Workout[/U][/B]

Squats 120kg 4,3 110kg 5
Mixed Grip Deadlift 150kg 4,3,3
Leg Press 223kg (170kg in plates and 53kg "starting weight") 6,5,5
Hamstring Curls 49kg 8,8,8
Leg Extensions 50kg 10 60kg 10,10

Amazing workout, absolutely crushed it :)

[B]12th April [U]Light Weight/High Rep Push Workout[/U][/B]

Narrow Grip Tricep Dips 14,10,8
Dumbbell Bench Press 36kg each 6,6,5

Modified Fadi Deltoid Routine

Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 10

Super Set
Barbell Military Press 20kg 10
Barbell Upright Row 20kg 10
Dumbbell Lateral Raise 6kg each 10

Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 10

Cable Cross Overs 17.5kg each 10,5,4
Cable Tricep Pushdown 42kg 8,6,6

So I'm looking to slim down a bit and tried going for a run this morning. Was laughably bad. Kept cramping up in my right glute, quad and calf. Ended up only being able to run 400m at a time turned it into a kind of interval training.

I've managed to run and train ok in the past but this number of working sets of leg related exercises makes it near on impossible to go for a decent run.

Hopefully I blew out some of the cobwebs and I can give it a decent crack in a few days.

First day back at the gym today in 3.5 weeks, was sick, then holiday and then had family visiting. 2.5 weeks before I'm back in Adelaide for 3.5 weeks to renew my visa. Hoping to hit it hard between now and then, should be able to do plenty of training when I'm back home too.

[B]6th May [U]Light Weight/High Rep Back and Triceps Workout[/B][/U]

Wide Grip Pullups 8,5,4
Narrow Grip Tricep Dips 6,5,4
Cable Rows 77kg 6,6,6
Cable Tricep Pushdown 35kg 10,6,6
Dumbbell Shrug 30kg each 10,10,10

[B]7th May [U]Light Weight/High Rep Delts Workout[/B][/U]

Dumbbell Press 24kg each 6,4,4
Barbell Upright Row 35kg 7,6,6
Front Raise 20kg 10,8,6
Dumbbell Lateral Raise 12kg each 8,6,5
Cable Face Pulls 33kg 10,10,8

[B]11th May [U]Light Weight/High Rep Pecs and Biceps Workout[/B][/U]

Barbell Bench Press 80kg 6,4,4
Barbell Bicep Curl 35kg 6,5,4
Incline Barbell Bench Press 60kg 6,5,4
Hammer Curls 16kg each 6,5,5

4km run this morning, 5:30kms and nearly vomited. Still me best run since August so good times

[IMG]http://uploads.tapatalk-cdn.com/20160512/8b699c1760884d573368df2e91d817a2.jpg[/IMG][IMG]http://uploads.tapatalk-cdn.com/20160512/f9b2f6765a09fd3318c21455379c1ffa.jpg[/IMG]

Finally found a quality 24 hour gym I can get to before work.

Currently waking up at 4:30 to get there on time but at least I get to shower at home before going to work, loving being back in the zone.

Much to the chagrin of you folk I am currently not working out my legs at all as I am focusing on achieving so quick running times at proper leg workouts and running do not work well together

[B]21st August [U]Full Body Workout[/U] 90.7kg[/B]

Dumbbell Bench Press 30kg each 6,5,5
Wide Grip Pullups 4,4,4
Dips 4,3,4
Dumbbell Bicep Curl 16kg each 7,6,5
Dumbbell Shoulder Press 20kg each 6,5,5
Machine Row 59kg 6,5,5

[B]22nd August 3.9km Jog

[/B]6:20min kms (9.5km/h)

[B]23rd August [U]Light Weight/High Rep Pecs and Biceps Workout[/U] 90.0kg[/B]

Barbell Bench Press 70kg 8,6,5
Barbell Bicep Curl 35kg 6,5,5
Incline Barbell Bench Press 50kg 8,7,6
Hammer Curls 16kg each 7,6,5
Cable Cross Overs 23kg 8,6,6

[B]24th August [U]Light Weight/High Rep Back and Triceps Workout[/U] 89.2kg[/B]

Wide Grip Pullups 6,5,5
Narrow Grip Tricep Dips 5,4,5
Machine Rows 59kg 8,7,6
Machine Tricep Extension 45kg 10 50kg 8,8
Barbell Shrug 60kg 10,10,10

[B]25th August [U]Light Weight/High Rep Delts and Abs Workout[/U] 88.6kgs[/B]

Barbell Press 45kg each 8,6,5
Knee Raise 7,7,7
Barbell Upright Row 30kg 8,8,8
Dumbbell Lateral Raise 10kg each 8,6,6
Front Raise 15kg 10,8,8

[B]26th August [U]4.19km Jog[/U] 89.0kg[/B]
[IMG]http://uploads.tapatalk-cdn.com/20160826/0b435f7f747b3e449117e9b9f5e880b0.jpg[/IMG]
[IMG]http://uploads.tapatalk-cdn.com/20160826/3a30503bb66948eef672cdaf072e1de9.jpg[/IMG]

[B]27th August [U]Pecs and Biceps Workout[/U] 88.1kg[/B]

Dumbbell Bench Press 34kg each 5,5,5
Incline Barbell Bench Press 60kg 6,4,3
Barbell Bicep Curl 35kg 6,5,5
Dumbbell Pec Fly 10kg each 8,6,6
Hammer Curls 16kg each 7,6,5

[B]29th August [U]Back and Triceps Workout[/U][/B]

Wide Grip Pullups 7,5,4
Narrow Grip Tricep Dips 6,5,5
Machine Rows 59kg 8,7,7
Machine Tricep Extension 55kg 8,10,10
Barbell Shrug 70kg 10,10,10

[B]30th August [U]Delts and Abs Workout[/U][/B]

Barbell Press 45kg 5,5,3
Barbell Upright Row 35kg 8,6,6
Knee Raise 10,10,8
Front Raise 20kg 6,5,4
Dumbbell Lateral Raise 10kg each 8,6,6

[B]31st August [U]Pecs and Biceps Workout[/U] 89.6kg[/B]

Barbell Bench Press 80kg each 4,3,3
Barbell Bicep Curl 35kg 7,5,5
Incline Barbell Bench Press 60kg 8,6,5
Hammer Curls 16kg each 8,6,5
Dumbbell Pec Fly 12kg each 7,7,6

Nutrition 22/08 - 28/08

Overall very happy with my first week getting back into shape managed to average only 1800 cals for the week despite a huge refeed on Saturday. Macros also look excellent and considering the volume of carbs ingested on Saturday to only come out of the week at 11% of total calories consumed is awesome.

[IMG]https://lh3.googleusercontent.com/-lGfBApl_GiU/V8fh3IWHe1I/AAAAAAAAAUI/8f5EjdWqRWg/s640/blogger-image--1227134324.jpg[/IMG]
[IMG]https://lh3.googleusercontent.com/-H0XxNkGyAhs/V8fh2tCqkPI/AAAAAAAAAUE/Fl2yzuLMgwU/s640/blogger-image-1249127915.jpg[/IMG]

Training wise I'm very happy as well obviously I'm still building back my strength and cardio vascular endurance but things look great so far.

[IMG]https://lh3.googleusercontent.com/-pMCfNJR_jZM/V8fh2FDGrUI/AAAAAAAAAUA/5JR04rRotgc/s640/blogger-image-2008398793.jpg[/IMG]

I'm also stoked with the 24 hour fasts I completed on Monday and Friday which I got through with flying colours.

From a weight loss point of view I dropped about a kilo over the week and have lost about 3cm from around my waist so things are looking very positive on all fronts at the moment.

Had been feeling a bit unwell in the lead up to this workout and my pullups definitely suffered but for some reason after that I came good and smashed the rest of my sets

[B]3rd September [U]Back and Triceps Workout[/B][/U]

Wide Grip Pullups 6,4,4
Narrow Grip Tricep Dips 6,6,5
Barbell Rows 60kg 8,7,6
Barbell Shrug 70kg 10,10,10
Machine Tricep Extension 59kg 8,8,8

Nutrition 29/08 - 04/09

So a bit off the rails this week, I went to the Jamaican Notting Hill Carnival on Monday and then started coming down with a cold on Friday.

At the carnival I had intended to only have a couple of beers and some fried chicken but 2 beers turned into 10 and things got a bit off the rails. Friday and Saturday I made the conscious decision to eat a bit more as I could feel myself coming down with a cold and wanted to give my body some fuel to fight it. Fortunately I had some vitamin c+zinc and echinacea at hand and ended up coming out of it unscathed.

Despite all the set backs I was still able to come in at only 2100 cals (per day average) for the week.

[IMG]http://uploads.tapatalk-cdn.com/20160906/e450daf25bd3c82a2cebc05e11bc3d37.jpg[/IMG]
[IMG]http://uploads.tapatalk-cdn.com/20160906/97d32309fdfe078492441a13f1fdaf41.jpg[/IMG]

Training wise really happy with the 6 sessions only downside being I wasn't able to complete a 24 hour fast on Friday as (as stated previously) I could feel myself coming down with something.

[IMG]http://uploads.tapatalk-cdn.com/20160906/1fbad764f4ef7ea1e51e9cc62a91e35d.jpg[/IMG]

Weight wise I lost another kilo in the course of the week so I'm happy with that too.

[IMG]http://uploads.tapatalk-cdn.com/20160906/29e9e7e5b21d25b37ec94c25a96bb07b.jpg[/IMG]

[B]4th September [U]Delts and Abs Workout[/U][/B]

Barbell Press 45kg 8,6,4
Barbell Upright Row 40kg 6,5,4
Hanging Leg-Hip Raise (toes to hands) 5,5,4
Front Raise 20kg 6,5,4
Dumbbell Lateral Raise 12kg each 6,5,5

[B]5th September [U]4.06km Jog[/U][/B]

Burnt 365 calories
Pace 5:59 p/km

[B]6th September [U]Boxing Class[/U][/B]

Burnt 595 calories

[B]7th September [U]Pecs and Biceps Workout[/U] 88.1kg[/B]

Barbell Bench Press 80kg each 6,4,3
Barbell Bicep Curl 40kg 5,4,4
Incline Barbell Bench Press 60kg 6,5,5*
Hammer Curls 16kg each 8,6,6
Dumbbell Pec Fly 14kg each 6,5,5

*went slightly higher angle (about 50 instead of 35) than normal with the incline bench which increased the difficulty and reduced the reps, felt like it targeted the upper pecs better though so I'll continue with it

[B]8th September [U]Back and Triceps Workout[/U] 88.1kgs[/B]

Wide Grip Pullups 8,5,5
Narrow Grip Tricep Dips 7,6,6
Barbell Rows 60kg 10,8,7
Barbell Shrug 80kg 10,10,8
Machine Tricep Extension 64kg 10,8,7

[B]9th September [U]4.06km Jog[/U] 87.4kgs[/B]

Burnt 395 calories
Pace 5:32 p/km

Bit of a weight win this morning, 3.3kgs lost in 3 weeks

[B]10th September [U]Delts and Abs Workout[/U] 86.6kgs[/B]

Barbell Press 50kg 6,5,4
Barbell Upright Row 40kg 6,6,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
Front Raise 20kg 6,5,5
Knee Raise 6,6,6
Dumbbell Lateral Raise 12kg each 6,6,5

Another huge weight loss win this morning and I'm down 4.1kgs in 3 weeks, my body looks pretty **** because of the carb depletion but once I'm down to 81kg I'll crank up my calories and look to build back a bit of mass

[B]11th September [U]Pecs and Biceps Workout[/U] 87.7kg[/B]

Barbell Bench Press 90kg 4,3 85kg 5
Barbell Bicep Curl 40kg 6,4,3
Incline Barbell Bench Press 60kg 7,5,5
Hammer Curls 18kg each 6,5,5
Dumbbell Pec Fly 14kg each 8,6,5

Because I had a big carb feed yesterday I wanted to really go hard at the gym today. Felt really good.

[B]12th September [U]4.08km Jog[/U] 87.7kg[/B]

Total time: 22:01
Burnt 378 calories
Pace 5:24 p/km

I've taken 1 minute off my 4km run time in the last 7 days so I'm really happy with that. I also really finished the last 500 meters of this run really strongly whereas I'd been a bit weak the last few times (probably owing to my low calorie consumption).

[B]13th September [U]Back and Triceps Workout[/U] 87.3kgs[/B]

Wide Grip Pullups 10,6,5
Narrow Grip Tricep Dips 10,8,8
Barbell Rows 70kg 8,6,5
Barbell Shrug 80kg 10,10,10
Machine Tricep Extension 68kg 8,7,7

Probably going to go back to alternating light and heavy days soon.

Pretty happy with my progress, already back to 10 body weight pull ups and 90kg bench press after only 3 weeks of training whilst eating a calorie deficient diet.

[B]14th September [U]Delts and Abs Workout[/U][/B]

Barbell Press 50kg 6,5,4
Barbell Upright Row 40kg 8,6,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
Front Raise 20kg 6,5,5
Dumbbell Lateral Raise 12kg each 8,6,6
Knee Raise 8,8,8

[B]15th September [U]Pump Class[/U] 86.8kgs[/B]

Duration: 45 minutes
Avg Heart Rate: 141
Calories Burnt: 557

Don't know what you guys are gonna think of me but here we go, I've decided to throw in some pump classes into my routine once a week or fortnight (depending on class availability), at least with the pump class I'm doing actual functional movements but low weight and high rep so it's something different and is a lot like a HIIT training but done with many movements I'm accustomed to. It's a hell of a workout and I think it's a good combination with my steady state cardio and resistance training. When it gets too cold to run outside I'm going to start doing HIIT cardio work at the gym instead plus I'll start doing leg work too.

[B]16th September [U]Pecs and Biceps Workout[/U] 86.8kg[/B]

Barbell Bench Press 90kg 4,3 85kg 4
Barbell Bicep Curl 40kg 5,4,4
Incline Barbell Bench Press 60kg 5,5,5
Hammer Curls 18kg each 7,5,5
Dumbbell Pec Fly 14kg each 8,6,5

Lost a few reps on my workout today but that's to be expected considering my calories and workout volume lately, so all good.

[B]17th September [U]Back and Triceps Workout[/U] 86.1kg[/B]

Wide Grip Pullups 10,6,4
Narrow Grip Tricep Dips 10,8,8
Barbell Rows 80kg 6,5,5
Mixed Grip Barbell Shrug 90kg 10,10,10
EZ Bar Skull Crushers 17.5kg 10 27.5kg 7,6,5

[B]19th September [U]Heavy Weight/Low Rep Delts and Abs Workout[/U][/B]

Barbell Press 55kg 3 50kg 5,4
Barbell Upright Row 50kg 3 45kg 5,5
Hanging Leg-Hip Raise (toes to hands) 6,5,4
Front Raise 20kg 7,6,6
Dumbbell Lateral Raise 16kg each 6,5,4
Knee Raise 10,10,10

[B]20th September [U]Light Weight/High Rep Pecs and Biceps Workout[/U] 86.6kg[/B]

Barbell Bench Press 75kg 8 70kg 8,7
Barbell Bicep Curl 30kg 10,8,7
Incline Dumbbell Bench Press 26kg each 8,7,6
Hammer Curls 16kg each 9,7,6
Dumbbell Pec Fly 12kg each 10,9,7