NickelArse's IF LCHF log

[B]18th March [U]Lil Bitch Legs Workout[/U] 89.4kg[/B]

Barbell Low Bar Back Squat 80kg 4,4,4
Mixed Grip Barbell Deadlift 100kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 20kg 6,6,6
Let Press 140kg 5,5,5

[B]19th March [U]Cardio Workout[/U] 89.0kg[/B]

445 calories burnt
30:33 duration

Heart rate average - 154
Heart rate max - 191

2km treadmill run in 9:43 (pace 4:50 p/km)
2km bike in 4:03 (7/30 resistance)
750m row in 3:03 (1/10 resistance)

Great session

[B]20th March [U]Lil Bitch Pull Workout[/U] 88.8kg[/B]

Pullups 8,7,6
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 8,8,8
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 4,4,4
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Dumbbell Row 30kg each 6,6,6
Cable Row 60kg 6,6,6

[B]21st March [U]Cardio Workout[/U] 88.5kg[/B]

295 calories burnt
16:51 duration

Heart rate average - 171
Heart rate max - 191

Distance - 2.94km
Pace - 5:43 min/km

Quality run, getting heaps faster. Weight loss is coming along swimmingly too

[B]22nd March [U]Lil BitchPush Workout[/U] 88.0kg[/b]

Barbell Bench Press 80kg 5,5,5
Seated Barbell Shoulder Press 40kg 6,6,6
Dips 4,4,4
Incline Barbell Bench Press 40kg 6,6,6
Dumbbell Pec Fly 14kg each 7,6,6
Dumbell Bench Press 30kg each 5,5,5
Cable Cross Overs 40kg 4 30kg 5,5

Weight loss coming along in leaps and bounds

[B]23rd March [U]Lil Bitch Legs Workout[/U] 87.5kg[/B]

Barbell Low Bar Back Squat 80kg 5,5,5
Mixed Grip Barbell Deadlift 120kg 5,5,5
Barbell Front Squat 20kg 5,5,5
Barbell Good Mornings 40kg 5,5,5
Leg Press 140kg 5,5,5

Just realised I lost 1.9kg in 5 days, decided to up the calories a bit for a couple of days then go back into super cut mode on Monday.

[B]25th March [U]Cardio Workout[/U] 87.7kg[/B]

511 calories burnt
41:13 duration

Heart rate average - 142
Heart rate max - 186

2km treadmill run in 10:03 (pace 5:01 p/km)
2km bike in 4:07 (7/30 resistance)
750m row in 3:11 (1/10 resistance)

Great session bit slower than the training I did on the 19th but really felt it

[B]26th March [U]Pull Workout[/U] 87.2kg[/B]

Pullups 8,8,8
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 8,8,8
EZ Bar Bicep Curl 30kg 7,6,6
Neutral Grip Chinups 5,5,5
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Dumbbell Row 34kg each 6,6,6
Cable Row 60kg 6,6,6

[B]27th March [U]Cardio Workout[/U] 87.5kg[/B]

279 calories burnt
15:16 duration

Heart rate average - 174
Heart rate max - 191

Distance - 2.94km
Pace - 5:11 min/km

Pretty quick by my standards, love it when I can get to 5 min/km which hopefully isn’t too far away.

Here’s my run split into 500m splits, you can see my middle kilometre was about 5:04 min/km

[IMG]https://uploads.tapatalk-cdn.com/20190326/036c44faaac1bc4ba27d18a96f22155d.jpg[/IMG]

[B]1st April [U]Cardio Workout[/U] 86.7kg[/B]

279 calories burnt
14:28 duration

Heart rate average - 177
Heart rate max - 190

Distance - 2.94km
Pace - 4:56 min/km

Very nice run, sub 5 minute kms

[B]2nd April [U]Push Workout[/U] 86.8kg[/b]

Barbell Bench Press 80kg 6,5,5
Dips 4,4,4
Dumbbell Lateral Raise 12kg 6,6,6
Incline Barbell Bench Press 40kg 6,6,6
EZ Bar Skullcrushers 25kg 6,6,6
Seated Dumbbell Shoulder Press 18kg each 6,6,6
Dumbbell Pec Fly 14kg each 6,6,6
Tricep Pushdown 20kg 10,10,10
Cable Cross Overs 30kg 7,7,7

Awesome workout

[B]3rd April [U]Cardio Workout[/U] 86.6kg[/B]

455 calories burnt
35:02 duration

Heart rate average - 146
Heart rate max - 195

2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 4:07 (7/30 resistance)
750m row in 3:18 (1/10 resistance)

Great session, 4:30p/km on the treadmill is 👌

Was pretty active on holidays including a gym session and some yoga but this is my first training session back at my gym in a month

[B]1st May [U]Pull Workout[/U][/B]

Pullups 5,5,5
Barbell Row 60kg 5,5,5
Barbell Shrug 100kg 6,6,6
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Neutral Grip Chinups 5,5,5
EZ Bar Bicep Curl 25kg 6,6,6
Cable Row 60kg 6,6,6

Just easing my way back into it, strongly considering trying to get dick skin shredded by my 35th birthday (mid August) as a bit of a challenge to myself. 3.5 months should be heaps of time

[B]2nd May [U]Push Workout[/U][/b]

Barbell Bench Press 60kg 6,6,6
Barbell Shoulder Press 40kg 4,4,4
EZ Bar Skullcrushers 33kg 4,4,4
Dumbbell Lateral Raise 12kg 6,6,6
Dumbbell Pec Fly 14kg each 5,5,5
Tricep Pushdown 25kg 8,8,8

[B]7th May [U]Legs Workout[/U][/B]

Barbell Low Bar Back Squat

20kg 5,5
60kg 3
80kg 3
100kg 3
110kg 3,3,3

Mixed Grip Barbell Deadlift 100kg 4,4,4

First proper legs workout in a while, my legs are cooked :)

[B]8th May [U]Pull Workout[/U] 91.0kg[/B]

Pullups 7,7,7
Barbell Row 60kg 7,7,7
Barbell Shrug 100kg 8,8,8
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 5,5,5
Seated Dumbbell Hammer Curls 16kg each 6,6,6

[B]9th May [U]Push Workout[/U] 90.7kg[/b]

Barbell Bench Press

20kg 10
60kg 3
80kg 3
90kg 3,3,3,3

Dips 6,6,6
Dumbell Lateral Raise 12kg 6,6,6
Incline Barbell Bench Press 50kg 5,5,5
Dumbell Bench Press 30kg each 6,6,6
Dumbbell Pec Fly 12kg each 10,8,8

Yoga today :)

[B]11th May [U]Legs Workout[/U] 91.1kg[/B]

Barbell Low Bar Back Squat

20kg 5,5
60kg 4
120kg 3,3,3,3

Mixed Grip Barbell Deadlift 140kg 3,3,3
Barbell Front Squat 20kg 5,5,5
Barbell Good Mornings 20kg 10,10,10

[B]12th May [U]Pull Workout[/U][/B]

Weighted Pullups +20kg 5,4,4
Mixed Grip Barbell Row 80kg 4,4,4
Mixed Grip Barbell Shrug 120kg 6,6,6
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 5,5,5
Seated Dumbbell Hammer Curls 18kg each 5,5,5
Cable Row 60kg 6,6,6

[B]14th May [U]Push Workout[/U][/B]

Weighted Dips +20kg 5,4,4
Standing Barbell Press 40kg 5,5,5
Barbell Bench Press 60kg 6,6,6
EZ Bar Skull Crushers 25kg 6,6,6
Dumbbell Triceps Extension 20kg 8,8,8
Rope Tricep Pushdown 30kg 10,10,10

[B]16th May [U]Legs Workout[/U] 91.9kg[/B]

Mixed Grip Barbell Deadlift

60kg 10
100kg 3
140kg 1,1
180kg 1
200kg 1
180kg 1
160kg 1
140kg 3,3,3

Barbell Low Bar Squat 60kg 3,3,3
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 20kg 5,5,5

[B]17th May [U]Cardio Workout[/U][/B]

216 calories burnt
14:29 duration

Heart rate average - 157
Heart rate max - 174

Distance - 2.41km
Pace - 5:59 min/km

Terrible run after heavy deads haha

[B]19th May [U]Pull Workout[/U][/B]

Pullups 6,6,6
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 6,6,6
EZ Bar Bicep Curl 25kg 6,6,6
Neutral Grip Chinups 5,5,5
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Cable Row 60kg 6,6,6

[B]20th May [U]Push Workout[/U] 91.6kg[/B]

Standing Barbell Press 50kg 3,3,3
Dips 5,5,5
Barbell Bench Press 60kg 5,5,5
Dumbbell Lateral Raise 12kg 6,6,6
Dumbbell Shoulder Press 20kg each 5,5,5
Barbell Upright Row 25kg 8,8,8
Plate Front Raise 20kg 5,5,5

[B]21st May [U]Cardio Workout[/U] 91.0kg[/B]

259 calories burnt
16:03 duration

Heart rate average - 164
Heart rate max - 182

Distance - 2.83km
Pace - 5:40 min/km

Much better run today

[B]22nd May [U]Legs Workout[/U] 90.4kg[/B]

Barbell Low Bar Back Squat 70kg 6,6,6
Barbell Deadlift 120kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 30kg 5,5,5
Barbell Lunge 30kg 3,3,3

Nice workout

[B]23rd May [U]Pull Workout[/U] 90.2kg[/B]

Pullups 6,6,6
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Cable Row 70kg 6,6,6

Awesome high volume chest session

[B]25th May [U]Push Workout[/U] 90.2kg[/b]

Barbell Bench Press

20kg 10
60kg 3,3
80kg 1
90kg 1
100kg 1
105kg 1
110kg 1
90kg 5,5,5

Dips 6,6,6
Barbell Standing Shoulder Press 40kg 5,5,5
Dumbbell Pec Fly 14kg each 8,8,8
Dumbell Bench Press 32kg each 5,5,4
Incline Barbell Bench Press 40kg 5,5,5
Cable Cross Overs 15kg each 7,5,5

[B]26th May [U]Legs Workout[/U][/B]

Barbell Low Bar Back Squat 70kg 7,7,7
Barbell Deadlift 120kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 30kg 5,5,5
Barbell Lunge 30kg 4,4,4