12th January Light Weight/High Rep Pull Workout 87.6
Wide Grip Pullups 17,6,6
Double Overhand Grip Barbell Rows 70kg 10,8,8
Barbell Shrug 100kg 10,9,8
Narrow Grip Chin Ups 8,6,6
EZ Bar Bicep Curls 32.5kg 9,6,6
Dumbbell Row 50kg each 5,4,4
Nice workout
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Thread: NickelArse's IF LCHF log
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01-11-2017, 10:34 PM #271insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-12-2017, 11:20 PM #272
13th January Tricep Dominant Push Workout 87.3kg
Close Grip Barbell Bench Press 90kg 5,4,3
Narrow Grip Tricep Dips 12,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
EZ Bar Skull Crushers 37.5kg 4,3,3
Dumbbell Kickbacks 10kg each 6,5,5
Happy with thatinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-17-2017, 11:22 PM #273
18th January Light Weight/High Rep Legs Workout 88.9kg
Squats 80kg 8,7,7
Mixed Grip Deadlift 100kg 8,8,8
Leg Press 150kg 6,6,6
Barbell Good Mornings 20kg 15,12,12
Barbell Lunge 20kg 7,5,5
Put a bit of weight on during my weekend in Amsterdam. Back on the #shreduary train today though.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-19-2017, 01:46 AM #274
19th January Heavy Weight/Low Rep Pull Workout 87.9kg
Wide Grip Weighted Pullups +30kg 5,3,3
Mixed Grip Barbell Rows 100kg 6,5,5
Mixed Grip Barbell Shrug 140kg 6,6,6
Neutral Grip Chin Ups 8,8,6
Barbell Bicep Curl 40kg 5,4,4
Didn't have time to do DB Rows, annoyinginsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-20-2017, 01:15 AM #275
20th January Deltoid Dominant Push Workout 87.9kg
Seated Barbell Press 60kg 3,3,4
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 5,4,3
Tried modifying my ROM on press but wasn't very successful. Still a good session overallinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-23-2017, 02:48 AM #276
21st January Squat Focus Heavy Weight/Low Rep Legs Workout 88.3kg
Squats 120kg 3,2,2
Mixed Grip Deadlift 160kg 4,4,4
Barbell Good Mornings 30kg 8,8,8
Barbell Lunge 30kg 5,5,5
Squats felt weak probably due to a combination of low carbs, no creatine and a poor night's sleep.
Rest of the workout was good thoughinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-23-2017, 02:54 AM #277
23rd January Light Weight/High Rep Pull Workout 88.7kg
Wide Grip Pullups 14,8,7
Double Overhand Grip Barbell Rows 70kg 10,8,8
Barbell Shrug 100kg 10,9,8
Neutral Grip Chin Ups 8,8,7
EZ Bar Bicep Curls 32.5kg 9,6,5
Dumbbell Row 50kg each 6,5,4insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-24-2017, 12:35 AM #278
24th January Pec Dominant Push Workout 88.7kg
Barbell Bench Press 100kg 4,3,3
Incline Barbell Bench Press 85kg 4,4,3
Dips 10,8,8
Dumbbell Lateral Raise 14kg each 8,7,7
Dumbbell Pec Fly 18kg each 7,5,4
Dumbbell Bench Press 34kg each 3 32kg each 5,4insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-25-2017, 12:06 AM #279
25th January Cardio Workout 87.5kg
318 calories burnt
24:09 duration
Heart rate average - 144
Heart rate max - 192
2km treadmill run in 10:28 (pace 5:14 p/km)
Did some low intensity bike and rowing afterwards but very happy with the run. 24 hour fast coming up. Not eating an insulinogenic meal til 6pminsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-26-2017, 12:10 AM #280
26th January Light Weight/High Rep Legs Workout 87.5kg
Squats 80kg 10,6,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 10,6,6
Barbell Good Mornings 20kg 15,12,12
Barbell Lunge 20kg 5,5,5
Awesome workout this morninginsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-27-2017, 02:24 AM #281
27th January Heavy Weight/Low Rep Pull Workout 87.2kg
Wide Grip Weighted Pullups +30kg 5,3,3
Mixed Grip Barbell Rows 100kg 6,6,6
Mixed Grip Barbell Shrug 140kg 6,6,3
Double Underhand Grip Chin Ups 10,10,8
EZ Bar Bicep Curl 37.5kg 5,5,4
Dumbbell Row 50kg each 5,4,4
Awesome workout, really good energy for all my sets
Grip gave out during shrugs but I'm assuming that's due to my high volume deads yesterday.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-28-2017, 03:13 AM #282
28th January Tricep Dominant Push Workout
Weighted Narrow Grip Tricep Dips +30kg 6,4,4
Dumbbell Close Grip Bench Press 32kg each 5,7,5
Dumbbell Lateral Raise 18kg each 6,4,3
EZ Bar Skull Crushers 37.5kg 4,4,3
Dumbbell Kickbacks 10kg each 10,6,8
Superset Dips 8
Dumbbell bench felt weird. I only did it because no barbell benches/squat racks were available but won't be doing them again in a hurry.
Fantastic workout overall thoughLast edited by NickelArse; 01-28-2017 at 03:36 AM.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-29-2017, 11:40 PM #283
30th January Deadlift Focus Heavy Weight/Low Rep Legs Workout 88.1kg
Squats 100kg 4,3,3
Mixed Grip Deadlift 170kg 3,3,3
Leg Press 150kg 10,8,6
Barbell Goodmornings 30kg 8,8,8
Barbell Lunge 30kg 5,5,5
>Strange workout
>Had an upset stomach as I walked into the gym, went and defiled the toilet and felt much better.
>Squats felt great and I was looking forward to crushing some 180kg deads
>Deads felt off during warm up so dialled the weight back to 170kg I decided "discretion is the better part of valour"
>170kg deads felt easy and awesome, probably could've gone with 180kg
>Still a great workout, very happy with itinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-30-2017, 11:09 PM #284
31st January Light Weight/High Rep Pull Workout 88.1kg
Dumbbell Row 50kg each 15,8,8
Wide Grip Pullups 10,7,7
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,9,8
Double Underhand Grip Chin Ups 8,7,7
EZ Bar Bicep Curls 32.5kg 9,6,6
Inspired by a mate I decided to max out my db row to see how many reps I could get with fresh muscles. Quite pleased with 15 reps for the first set, I did have to slightly reset my grip after 12 reps but it was one continuous set otherwise.
As my forearms were quite worn out after the db rows I did my barbell rows and shrugs with mixed grip to compensate.
Fantastic workout and I'm really enjoying my training at the momentinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-31-2017, 11:15 PM #285
1st February Deltoid Dominant Push Workout 87.4kg
Seated Barbell Press 60kg 5,3,3
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 6,4,4
Decent workoutinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-01-2017, 07:11 AM #286
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02-02-2017, 11:12 PM #287
3rd Febtuary Cardio Workout 86.9kg
400 calories burnt
29:18 duration
Heart rate average - 149
Heart rate max - 193
2km treadmill run in 9:48 (pace 4:54 p/km)
Followed up with 3km on a bike and 300 metres high intensity rowing.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-04-2017, 02:54 AM #288
4th February Light Weight/High Rep Legs Workout 86.4kg
Squats 80kg 10,8,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 10,6,6
Barbell Good Mornings 20kg 15,15,15
Barbell Lunge 20kg 8,6,6
Great workout this morning. Despite a very gym managed to push everything through quickly and kept my heart rate up for the whole sessioninsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-05-2017, 01:29 AM #289
5th February Heavy Weight/Low Rep Pull Workout 86.8kg
Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Rows 110kg 4,3,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Double Underhand Grip Chin Ups 10,10,6
EZ Bar Bicep Curl 37.5kg 8,4,3
Dumbbell Row 50kg each 5,5,5
Back to my December levels of strength (pre calorie deficit)
Great workout.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-05-2017, 11:19 PM #290
6th February Pec Dominant Push Workout 86.8kg
Barbell Bench Press 105kg 3,2 100kg 3
Incline Barbell Bench Press 85kg 3,3,3
Dips 10,8,8
Dumbbell Lateral Raise 14kg each 7,7,6
Dumbbell Pec Fly 18kg each 7,4.3
Dumbbell Bench Press 30kg each 4,5,5
Good workout, thought I was going to be able to smash out sets of 10 on my db bench but pecs were cooked so only managed sets of 4 and 5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-06-2017, 11:02 PM #291
7th February Squat Focus Heavy Weight/Low Rep Legs Workout 86.1kg
Squats 60kg 10 80kg 3,3,3,3 100kg 1 120kg 3,2,2,2
Mixed Grip Deadlift 160kg 4,4,4
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5
By tonight or tomorrow morning my legs are going to be totally ****edLast edited by NickelArse; 02-06-2017 at 11:41 PM.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-07-2017, 11:29 PM #292
8th February Rhomboid Focus Pull Workout 86.1kg
Dumbbell Row 60kg each 8,3,3
Wide Grip Pullups 10,7,6
Mixed Grip Barbell Rows 60kg 10,8,8
Mixed Grip Barbell Shrug 100kg 10,8,8
Neutral Grip Chin Ups 8,6,5
EZ Bar Bicep Curls 32.5kg 8,6,5
Used some cargo straps to add 10kg to the dumbbell, my knots need to be a bit better but it worked ok
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-08-2017, 11:15 PM #293
9th February Cardio Workout 85.7kg
437 calories burnt
30:55 duration
Heart rate average - 152
Heart rate max - 195
2km treadmill run in 9:20 (pace 4:40 p/km)
Followed up with 3km on a bike and 1km low intensity rowing
****ing nice workout. New PB for 2km run, I'm down from 10:35 to 9:20 in just over a month another .4kg weight loss tooinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-09-2017, 10:13 PM #294
10th February Tricep Dominant Push Workout 86.4kg
Close Grip Barbell Bench Press 90kg 5,4,3
Narrow Grip Tricep Dips 12,10,9
Dumbbell Lateral Raise 18kg each 6,4,4
EZ Bar Skull Crushers 37.5kg 5,4,3
Dumbbell Kickbacks 10kg each 10,10,8
Cable Tricep Pushdown 73kg 5,5,5
Awesome workoutinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-11-2017, 02:48 AM #295
11th February Light Weight/High Rep Legs Workout 85.6kg
Squats 80kg 10,8,6
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 6,6,6
Barbell Good Mornings 30kg 12,12,12
Barbell Lunge 20kg 10,8,8
Awesome workout, weight falling off too. Living the dreaminsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-12-2017, 04:26 AM #296
12th February Lat Focus Pull Workout 86.1kg
Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Rows 110kg 4,4,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Double Underhand Grip Chin Ups 10,10,8
EZ Bar Bicep Curl 42.5kg 4,3,4
Dumbbell Row 50kg each 6,6,6
Hanging Leg-Hip Raise (toes to hands) 8,6,4
Pretty huge volumes in this workout, happy to have bitten the bullet and included ab workout as my weight is dropping.
Going to start cutting out some back accessories in order to include 2 ab exercises every pull workout but keep my sessions under an hour longinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-12-2017, 11:22 PM #297
13th February Deltoid Dominant Push Workout 85.5kg
Standing Barbell Press 60kg 4,4,4 - did the first set strict and then the second 2 as a push press
Dips 10,8,8
Dumbbell Lateral Raise 18kg each 6,4,4
Dumbbell Front Raise 16kg each 6,4,4
Dumbbell Press 26kg each 5,4,4
Straight Arm Dumbbell Lateral Raises 10kg each 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-15-2017, 12:28 AM #298
15th February Deadlift Focus Heavy Weight/Low Rep Legs Workout 86.0kg
Squats 20kg 10 60kg 10 80kg 4 100kg 4,4,4
Mixed Grip Deadlift 80kg 3 100kg 1 180kg 3,3,3
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5
Leg Press 150kg 6,6,6
Hit my equal PR on deadlifts but I'm low carb and in calorie deficit. Very very happy with thatinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-15-2017, 11:02 PM #299
16th February Rhomboid Focus Pull Workout 85.5kg
Dumbbell Row 50kg each 15,8,8
Underhand Grip Chin Ups 10,7,6
Mixed Grip Barbell Shrug 100kg 10,10,8
Hanging Leg-Hip Raise (toes to hands) 8,6,4
EZ Bar Bicep Curls 32.5kg 8,6,5
Weighted Decline Sit Up +10kg 10,10,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-16-2017, 10:18 PM #300
17th February Cardio Workout 85.0kg
452 calories burnt
33:48 duration
Heart rate average - 145
Heart rate max - 195
2km treadmill run in 8:57 (pace 4:28 p/km)
2km bike in 4:20 (7/30 resistance)
1km row in 4:27 (5/10 resistance)
Another running PB, 23 seconds quicker than last weekinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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