NickelArse's IF LCHF log

[B]26th August [U]Light Weight/High Rep Back and Triceps Workout[/U] 84.9kg[/B]

Wide Grip Pullups 6,6,6
Narrow Grip Tricep Dips 16,10,8
Mixed Grip Cable Rows 87kg 8,6,5
Cable Tricep Pushdown 42kg 8,6,5
Mixed Grip Barbell Shrugs 60kg 10,10,10

Did a "recovery style" workout on my pullups because I'm gunning to increase my reps for the pull up challenge I'm participating in, I thought they could do with a softer workout after the massive session I had a few days ago.

[IMG]http://2.bp.blogspot.com/-Q_zaJTA00I4/Vd2oDSQYhWI/AAAAAAAAAQI/F-FukcjVHkI/s1600/Photo%2B26-08-2015%2B12%2B44%2B57.jpg[/IMG]

[B]27th August [U]Heavy Weight/Low Rep Legs and Delts Workout[/U] 85.2kg[/B]

Squats 60kg 3 80kg 3 90kg 6,5,4
Standing Barbell Press 60kg 1
Seated Barbell Press 60kg 3 55kg 5,4
Mixed Grip Deadlift 80kg 3 100kg 3 120kg 3,3,3
Dumbbell Lateral Raise 18kg each 5,4,4

[B][U]Keto Pancakes with Dark Chocolate Ganache[/U][/B]

[IMG]http://s25.postimg.org/ppe9zp7vj/Photo_26_08_15_19_44_20.jpg[/IMG]

[B][U]Macros[/U][/B]
517 Calories
Fat 37g (64%)
Protein 38g (30%)
Carbs 8g (6%)

Full recipe [URL]http://thefitpublican.blogspot.com/2015/08/keto-pancakes-with-dark-chocolate.html[/URL]

Had a bit of a bender over the weekend, definitely not my best workouts but happy to be straight back into it :)

[B]1st September [U]Light Weight/High Rep Pecs and Biceps Workout[/B][/U]

Barbell Bench Press 80kg 7,5,5
Barbell Curls 35kg each 9,5,4
Barbell Incline Bench Press 60kg 9,6,5
Standing Hammer Curls 18kg each 9,5,3

[B]2nd September [U]Heavy Weight/Low Rep Back and Triceps Workout[/B][/U]

Wide Grip Pullups 13,6,5
Close Grip Bench Press 80kg 6,5,4
Dumbbell Rows 50kg each 6,6,5
Narrow Grip Tricep Dips 10,8,7

[B]3rd September [U]Light Weight/High Rep Legs and Delts Workout[/B][/U]

Barbell Squats 60kg 10,8,8
Barbell Press 50kg 6,5,4
Barbell Deadlift 100kg 8,8,8
Dumbbell Lateral Raise 12kg each 10,6,6

[B]5th September [U]Heavy Weight/Low Rep Pecs and Biceps Workout[/U][/B]

Barbell Bench Press 95kg 4,4,3
Barbell Curls 50kg 2 45kg 4,3
Barbell Decline Bench Press 100kg 4,2 90kg 5
Incline Hammer Curls 22kg each 4,3 20kg each 4
[B]
6th September [U]Light Weight/High Rep Back and Triceps Workout[/U]

[/B]Wide Grip Pullups 6,6,6
Narrow Grip Tricep Dips 17,7,8
Mixed Grip Cable Rows 87kg 8,6,5
Cable Tricep Pushdown 42kg 8,6,5

[B]7th September [U]Mix Up Workout[/B][/U]

Barbell Shrug 100kg 6,6,6
Cable Cross Overs 17.5kg each 10,7,6
Dumbbell Kickbacks 10kg each 6,5,5
Dumbbell Curl 16kg each 9,6,6

[B]8th September [U]Heavy Weight/Low Rep Legs and Delts Workout[/U]

[/B]Squats 100kg 8,5,4
Seated Barbell Press 60kg 4,3,2
Mixed Grip Deadlift 130kg 4,3,3
Dumbbell Lateral Raise 18kg each 5,4,5

Alright so at the moment for whatever reason I just [U][B]CAN NOT[/B][/U] stick to an eating plan. As such my "diet" has been all over the place for the past week and a half but my lifting has been absolutely A+ so I've just decided to go with it. About the only thing my current meal plan has in common with the same time last year is a morning bullet proof coffee and Intermittent Fasting, currently eating around 3500 cals per day and IDGAF about smashing carbs.

I'm not going to lie my rig is no where near as polished as it was this time last year but I'm really enjoying a "bulking" diet and just lifting heavy ass weights.

[B]9th September [U]Light Weight/High Rep Pecs and Biceps Workout[/U][/B]

Barbell Bench Press 80kg 10,7,5
Barbell Curls 35kg each 10,5,4
Barbell Incline Bench Press 60kg 10,8,6
Standing Hammer Curls 18kg each 10,5,4

[B]13th September [U]Heavy Weight/Low Rep Back and Triceps Workout[/U][/B]

Wide Grip Pullups 15,6,4
Close Grip Bench Press 80kg 6,5,4
Dumbbell Rows 50kg each 7,6,5
Narrow Grip Tricep Dips 10,8,6

[B]14th September [U]Light Weight/High Rep Legs and Delts Workout[/U][/B]

Barbell Squats 70kg 8,6,6
Barbell Press 45kg 10,6,6
Barbell Deadlift 100kg 6,6,6
Dumbbell Lateral Raise 12kg each 10,7,6

[B]17th September [U]Heavy Weight/Low Rep Pecs and Biceps Workout[/U][/B]

Barbell Bench Press 100kg 3,2 95kg 3
Barbell Curls 50kg 2 45kg 4,3
Barbell Decline Bench Press 100kg 4,2 90kg 5
Incline Hammer Curls 22kg each 4,3,3

[B]18th September [U]Light Weight/High Rep Back and Triceps Workout[/B][/U]

Wide Grip Pullups 10,7,6
Narrow Grip Tricep Dips 10,8,7
Mixed Grip Cable Rows 87kg 8,6,5
Cable Tricep Pushdown 42kg 8,6,5

[B]20th September [U]Heavy Weight/Low Rep Legs and Delts Workout[/B][/U]

Squats 110kg 5,4,3
Seated Barbell Press 60kg 4,3,3
Mixed Grip Deadlift 140kg 4,3,3
Dumbbell Lateral Raise 18kg each 6,5,4

[B]21st September [U]Light Weight/High Rep Pecs and Biceps Workout[/B][/U]

Barbell Bench Press 80kg 10,7,5
Barbell Curls 35kg each 10,6,6
Barbell Incline Bench Press 60kg 10,8,6
Standing Hammer Curls 18kg each 10,6,6

Well interesting fortnight, first I got food poisoning which put me out of action for a few days. Then my gf burnt her entire forearm with salding hot bacon fat which then got infected and ended up admitted to hospital for 3 nights. Thankfully we're both fit and well now though :)

[B]27th September [U]Heavy Weight/Low Rep Back and Triceps Workout[/B][/U]

Wide Grip Weighted Pullups +20kg 6,4,3
Weighted Narrow Grip Tricep Dips +20kg 7,5,4
Dumbbell Rows 50kg each 7,6,5
Cable Tricep Pushdown 49kg 5,4,3

[B]28th September [U]Light Weight/High Rep Legs and Delts Workout[/B][/U]

Barbell Squats 70kg 8,6,6
Barbell Press 45kg 12,8,6
Barbell Deadlift 100kg 6,8,6
Dumbbell Lateral Raise 12kg each 10,7,6

[B]7th October [U]Heavy Weight/Low Rep Pecs and Biceps Workout[/B][/U]

Barbell Bench Press 90kg 7,5,3
Barbell Curls 45kg 4,3,2
Barbell Decline Bench Press 90kg 4,3,3
Incline Hammer Curls 20kg each 4,3,3

[B]9th October [U]Light Weight/High Rep Back and Triceps Workout[/B][/U]

Wide Grip Pullups 10,7,5
Narrow Grip Tricep Dips 10,8,6
Mixed Grip Cable Rows 87kg 8,6,6
Cable Tricep Pushdown 42kg 8,6,5

Took some video footage of me squatting and realised I wasn't getting anywhere near deep enough. Today was my first session where I dialed the weight back 10kg to 100kg and took it quite a bit deeper, only managed 3 reps but I was kidding myself with my previous efforts.

150kg deadlift for 3 reps though, felt good

[B]12th October [U]Heavy Weight/Low Rep Legs and Delts Workout[/B][/U]

Squats 100kg 3,3,3
Seated Barbell Press 60kg 4,3,3
Mixed Grip Deadlift 150kg 3,3,3
Dumbbell Lateral Raise 18kg each 6,5,4

[B]13th October [U]Light Weight/High Rep Pecs and Biceps Workout[/U][/B]

Barbell Bench Press 80kg 10,5,4
Barbell Curls 35kg each 10,6,4
Dumbbell Incline Bench Press 30kg each 6,6,5
Standing Hammer Curls 18kg each 9,5,5

Yesterday was my first day back at the gym in 2.5 months, gonna try and go 3 mornings this week and get myself back in a good routine.

[B]11th January [U]Pecs and Biceps Workout[/B][/U]

Dumbbell Bench Press 30kg each 6,5,5
Barbell Curls 30kg 6,5,5
Barbell Incline Bench Press 50kg 6,6,6
Incline Hammer Curls 16kg each 5,4,4

[B]12th January [U]Back and Triceps Workout[/U] 87.2kgs[/B]

Wide Grip Pullups 5,4,4
Narrow Grip Tricep Dips 6,5,4
Cable Rows 67kg 8,6,6
Cable Tricep Pushdown 35kg 6,6,6
Barbell Shrugs 60kg 6,6,6

[B]14th January [U]Legs and Delts Workout[/U][/B]

Squats 60kg 6,6,6
Seated Barbell Press 40kg 6,6,6
Mixed Grip Deadlift 80kg 6,6,6
Dumbbell Lateral Raise 12kg each 6,6,6

[B]18th January [U]Back and Triceps Workout[/U][/B]

Wide Grip Pullups 7,5,5
Narrow Grip Tricep Dips 8,6,4
Cable Rows 77kg 6,6,6
Cable Tricep Pushdown 35kg 8,7,6
Barbell Shrugs 80kg 8,8,8

[B]19th January [U]Legs and Delts Workout[/U][/B]

Squats 80kg 5,5,4
Seated Barbell Press 50kg 5,4,4
Mixed Grip Deadlift 100kg 4,4,5
Dumbbell Lateral Raise 12kg each 8,6,6

[B]15th January [U]Pecs and Biceps Workout[/B][/U]

Barbell Bench Press 70kg 6,6,6
Barbell Curls 35kg 6,5,5
Barbell Incline Bench Press 60kg 5,6,5
Incline Hammer Curls 18kg each 5,4,4
Cable Cross Overs 15kg each 6,5,4

[B]21st January [U]Pecs and Biceps Workout[/U][/B]

Barbell Bench Press 80kg 5,4,4
Barbell Curls 35kg 6,5,5
Barbell Incline Bench Press 60kg 6,6,6
Incline Hammer Curls 18kg each 5,4,4

Had a scoop of preworkout for the first time in 3 months this morning...

[IMG]http://i.imgur.com/iDEcoNP.gif[/IMG]

Amazing workout though

[B]22nd January [U]Back and Triceps Workout[/U][/B]

Wide Grip Weighted Pullups +10kg 5,4,4
Weighted Narrow Grip Tricep Dips +10kg 5,4,4
Dumbbell Rows 44kg each 8,6,6
Cable Tricep Pushdown 42kg 7,6,5
Barbell Shrug 100kg 8,6,6

From now on I'm switching up to a more traditional split of

Legs and Delts
Back and Bis
Pecs and Tris

This is primarily because someone (correctly) pointed out to me that my previous split wasn't giving my shoulders or triceps any rest at all as they were employed on every single workout day. Then when I looked back at my training results I definitely felt like it limited my progress.

[B]25th January [U]Legs and Delts Workout[/B][/U]

Squats 90kg 6,5,5
Seated Barbell Press 55kg 4 50kg 4,4
Mixed Grip Deadlift 110kg 6,6,6
Dumbbell Lateral Raise 14kg each 10,8,7

[B]26th January [U]Back and Bis Workout[/U][/B] (no PWO used)

Mixed Grip Cable Row 87kg 6,6,6
Wide Grip Pull Ups 6,5,5
EZ Bar Curl 32.5kg 5,4,4
Mixed Grip Barbell Shrug 100kg 8,6,6
Incline Dumbbell Curls 18kg eash 4,4,4

[B]27th January [U]Pecs and Biceps Workout[/U] 86.7kgs[/B]

Barbell Bench Press 80kg 6,5,5
Weighted Narrow Tricep Dips +10kg 5,4,4
Barbell Incline Bench Press 60kg 6,6,6
Cable Cross Overs 15kg each 7,5,5
Cable Tricep Pushdown 42kg 6,5,6

[url]https://www.instagram.com/p/BBE1E8DG7bW[/url]

[img]https://scontent-cdg2-1.xx.fbcdn.net/hphotos-xfa1/v/t1.0-9/12647053_431268823734811_3610129828240930144_n.jpg?oh=018d721788305e9747020225ebad0992&oe=572973BB[/img]

Just completed a 4km run burning 417 calories. Going to back that up with a 24 hour fast, fasted cardio is the ultimate fat burning weapon. Have a look at my 24 hour fast for fat loss guide here [url]http://ow.ly/XCIrt[/url]

Awesome workout this morning, no weight loss yet but that might be down to the fact my pre-workout has creatine in it. Also a bit of body recomposition going on.

[B]29th January [U]Light Weight/High Rep Legs and Delts Workout[/U] 87.7kgs[/B]

Barbell Squats 60kg 10,8,8
Barbell Press 40kg 10,8,7
Barbell Deadlift 100kg 8,6,6
Dumbbell Lateral Raise 12kg each 8,6,5
Barbell Lunge 20kg 5,5,5

So after my first run in apprx 4 months on Thursday and then a high volume legs session on Friday I was legit nearly crippled with doms yesterday. Still feeling it today but not nearly as bad, off to hit pecs and biceps

[B]31st January [U]Heavy Weight/Low Rep Pecs and Biceps Workout[/U] 88.4kgs[/B]

Barbell Bench Press 90kg 4,3,3
EZ Bar Bicep Curl 37.5kg 5,5,5
Incline Barbell Bench Press 65kg 7,5,5
Dumbbell Incline Hammer Curls 20kg each 4,3,4
Cable Cross Overs 17.5kg each 8,5,3

[B]1st February [U]Light Weight/High Rep Back and Triceps Workout[/B][/U]

Wide Grip Pullups 8,5,5
Narrow Grip Tricep Dips 8,6,6
Mixed Grip Cable Rows 87kg 6,6,6
Cable Tricep Pushdown 42kg 7,6,6
Barbell Shrug 80kg 8,8,8

Lower volume today :)

[B]2nd February [U]Heavy Weight/Low Rep Legs and Delts Workout[/U] 88.7kg[/B]

Squats 100kg 5,4,3
Seated Barbell Press 60kg 3 55kg 4,3
Mixed Grip Deadlift 130kg 5,4,4
Dumbbell Lateral Raise 18kg each 6,4,4
Barbell Lunge 35kg 4,3,3

[B]3rd February [U]Light Weight/High Rep Pecs and Biceps Workout[/U] 87.1kgs[/B]

Barbell Bench Press 70kg 10,8,6
EZ Bar Bicep Curl 27.5kg 10,8,7
Incline Barbell Bench Press 60kg 8,6,5
Dumbbell Incline Hammer Curls 16kg each 8,6,5
Cable Cross Overs 15kg each 10,7,5

Decided to mix things up today and do a full body workout, felt great and really got the heart pumping.

[B]5th February [U]Light Weight/High Rep Full Body Workout[/U] 87.7kg[/B]

Barbell Squat 60kg 8,8,8
Dubbell Press 20kg each 8,7,7
Wide Grip Pullups 7,6,5
Cable Tricep Pushdown 42kg 8,6,6
EZ Bar Curls 27.5kg 10,8,7
Dumbbell Pec Fly 16kg each 5, 14kg 6,6