6th December Cardio Workout
325 calories burnt
22:27 duration
Heart rate average - 160
Heart rate max - 173
Distance - 4.20km
Pace - 5:21 min/km
Bit quicker than my last run but still felt like I was wearing lead shoes
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Thread: NickelArse's IF LCHF log
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12-06-2017, 12:57 AM #451insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-06-2017, 11:04 PM #452
7th December Push Workout 82.1kg
Barbell Bench Press
20kg 20
60kg 3
80kg 1
100kg 2,2
105kg 1,1
90kg 3,3
Barbell Overhead Press 40kg 6,6,6,6 (Day 3 Linear Progression 6x4 @ 70% 1RM)
Incline Barbell Bench Press 60kg 6,6,6,5
Dumbbell Pec Fly 18kg each 8,6,5
Dumbbell Pullover 30kg 6,6,6
Dumbbell Bench Press 26kg each 8,6,4,4
Really awesome workout, I'm leaning out whilst staying stronginsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-08-2017, 12:56 AM #453
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12-09-2017, 03:17 AM #454
9th December Legs Workout 81.1kg
Barbell Low Bar Back Squats
20kg 10
60kg 5
80kg 1,1
112.5kg 3,2,2,2,2 (meant to be Day 1 Linear Progression 3x5 @ 90% 1RM)
62.5kg 10,10,10,10,10 (boring but big @ 50% 1RM)
Barbell Good Mornings 60kg 6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6
Barbell Lunge 20kg 5,5,5
Calf Raise 80kg 8,8,8,8 40kg 30,20
Bit frustrated to finish below target on heavy squats, I'll put that down to calorie restriction I think.
Otherwise it was an amazing workout, particularly the boring but big squats. Haven't put that much volume into squats ever I don't think so I should be pretty sore tomorrow.
DMAA I purchased gets five stars, seemed to give me more and more energy as my workout progressed, absolutely outstandinginsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-10-2017, 01:45 AM #455
10th December Pull Workout 81.1kg
False Grip Chest To Bar Pullups 5,5,5 (I also attempted muscle ups like 10 times to no avail, just need to keep training false grip chest to bar for now)
Double Overhand Grip Barbell Row 60kg 10,10,10
Double Overhand Grip Barbell Shrug 120kg 7 (grip failed) 100kg 10,10,10
Neutral Grip Chinups 8,6,6
EZ Bar Bicep Curl 32.5kg 8,4 27.5kg 6
Weighted Sit Ups 10kg 10,10,10
Seated Incline Dumbbell Hammer Curls 18kg 6,5,5
Lat Pulldown 59kg 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-11-2017, 06:33 AM #456
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12-12-2017, 01:40 AM #457
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12-12-2017, 02:26 AM #458
12th December Push Workout 81.7kg
Barbell Overhead Press
20kg 5
40kg 1,1
60kg 1
55kg 4 (then my right shoulder rotator cuff **** itself)
30kg - 10,10,10,10,10 (boring but big)
Dumbbell Pec Fly 18kg each 6,6,6
Dumbbell Pullover 30kg 6,6,6
Welp, things had been going a little too well for me but this morning my golden injury run was broken.
Little back story, for the past month or so I'd had some very light dull pain deep in my right shoulder. I'd suspected some kind of rotator cuff issue but didn't really worry too much about it because the pain was minor and only showed up on push days intermittently. I always made sure to warm up my rotator cuff anyway but this slight pain made me even more conscious of it.
Then this morning on my second set of heavy military press the slight pain graduated into a raging inferno. Thankfully the pain has subsided and I was able to complete some lightweight pressing and pec fly and dumbbell pull overs so the morning session was not completely wasted.
Plan for recovery is ice pack, ibuprofen, stretching and absolutely zero exercises involving the shoulder/pressing girdle (isolation pec and tricep exercises are ok) until the inflammation has dissipated.
If I'm still having issues in a week or so I'll try getting a physio appointment, could be a ball ache at this time of year
Wouldn't surprise me if this rotator cuff soreness is related to my recent muscle up attempts
Interested in anyone's thoughts or advice.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-12-2017, 10:39 PM #459
13th December Legs Workout
Mixed Grip Barbell Deadlift
100kg 5, 4
140kg 1,1
180kg 2,2,2
Barbell High Bar Back Squat 60kg 6,6,6
Barbell Good Mornings 60kg 6,6,6
Calf Raise 80kg 8,8,8
Chitty nights sleep and could not got my head in the game this morning. With that being said 180 2x3 isn't a bad result considering I wasn't in the game this morning.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-14-2017, 12:32 AM #460
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12-18-2017, 07:49 AM #461
15th December Pull Workout 81.4kg
Wide Grip Pullups 15,8,8
Double Overhand Grip Barbell Row 60kg 10,10,10
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Neutral Grip Chinups 6,6,6
Hanging Leg Raise (toes to hands) 6,6,6
EZ Bar Bicep Curl 27.5kg 9,8,7insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-18-2017, 07:53 AM #462
18th December Cardio Workout
272 calories burnt
26:39 duration
Heart rate average - 133
Heart rate max - 168
2km treadmill run in 9:59 (pace 5:00 p/km)
1km row in 4:23 (1/10 resistance)
Did my workout in the gym at the office in my lunch break, slept through my alarm this morninginsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-18-2017, 10:43 PM #463
19th December Push Workout 81.4kg
Barbell Bench Press
20kg 10
60kg 3,3
80kg 1
100kg 2,2
105kg 1,1
90kg 3,3
Barbell Overhead Press 35kg 9,9,9 (Day 2 Linear Progression 9x3 @ 65% 1RM)
Incline Barbell Bench Press 60kg 6,6,6,5
Dumbbell Pec Fly 18kg each 8,6,5
Dumbbell Pullover 30kg 6,6,6
Dumbbell Bench Press 26kg each 6,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-19-2017, 02:36 AM #464
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12-19-2017, 11:31 PM #465
20th December Cardio Workout 80.8kg
344 calories burnt
21:57 duration
Heart rate average - 164
Heart rate max - 180
Distance - 4.00 km
Pace - 5:29 min/km
Running conditions were crap, cold and drizzling. Calorie deficit definitely hampering my power output too, never mind this cardio chit is just a means to an end anyway. Down to 80.8kg, plan is for sub 80kg before I head to Australia on Saturday morninginsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-22-2017, 03:04 AM #466
21st December Legs Workout 80.1kg
Mixed Grip Barbell Deadlift
140kg 1,1
160kg 1
200kg 1
180kg 2,1
160kg 2,2
Barbell Low Bar Back Squat 60kg 6,6,6
Barbell Good Mornings 60kg 8,6,6
Barbell Lunge 30kg 5,5,5
Calf Raise 70kg 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-22-2017, 03:08 AM #467
22nd December Pull Workout 79.7kg
Wide Grip Pullups 15,8,8
Mixed Grip Barbell Row 100kg 3,4,4
Mixed Grip Barbell Shrug 140kg 8,8,8
Neutral Grip Chinups 8,8,8
Hanging Leg Raise (toes to hands) 6,6,6
EZ Bar Bicep Curl 27.5kg 10,9,8
Dumbbell Row 50kg each 5,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-22-2017, 11:34 PM #468
23rd December Push Workout 80.5kg
Weighted Narrow Grip Tricep Dips +40kg 3,3,3
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 35kg 5,4,4
EZ Bar Tricep Extension 30kg 8,6,6
Barbell Close Grip Bench Press 60kg 6,6,6
Dumbbell Pullovers 30kg 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-16-2018, 12:12 AM #469
16th January Pull Workout
Wide Grip Pullups 10,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 140kg 10,10,10
EZ Bar Bicep Curl 27.5kg 10,8,8
Dumbbell Row 50kg each 3,3,3
Getting back into my routine after holidaysinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-18-2018, 11:18 PM #470
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01-18-2018, 11:22 PM #471
19th January Legs Workout 84.9kg
Barbell Low Bar Back Squat 60kg 6,6,6
Barbell Deadlift 100kg 8,8,8
Barbell Good Mornings 40kg 10,10,10
Barbell Lunge 30kg 3,3,3
Obviously took it pretty easy, will still probably have mad doms tmrwinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-22-2018, 05:59 AM #472
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01-23-2018, 12:56 AM #473
23rd Jnuary Push Workout
Barbell Bench Press
20kg 20
60kg 3
80kg 5,5,5
Incline Dumbbell Bench Press 22kg 10,10,10
Dumbbell Pec Fly 18kg each 5,5,5
Dumbbell Pullover 26kg 6,6,6
Dumbbell Bench Press 26kg each 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-25-2018, 01:11 AM #474
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01-28-2018, 11:29 PM #475
29th January Pull Workout
Wide Grip Pullups 12,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 140kg 10,10,10
Neutral Grip Chins 6,6,6
EZ Bar Bicep Curl 27.5kg 10,10,9insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-30-2018, 12:04 AM #476
30th January Cardio Workout
244 calories burnt
16:29 duration
Heart rate average - 158
Heart rate max - 180
Distance - 2.96 km
Pace - 5:34 min/km
Pretty crap run really but glad to be back running againinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-31-2018, 11:30 PM #477
1st February Push Workout
Barbell Overhead Press
20kg 5,5,5
55kg 3,3,3,3,3 (Linear Progression 3x5 @ 90% 1RM)
30kg - 10,10,10,10,10 (boring but big @ 50% 1RM)
Dumbbell Lateral Raise 16kg each 6,5,5
EZ Bar Front Raise 27.5kg 6,5,5
EZ Bar Upright Row 27.5kg 8,8,8
Press felt solid and strong, should be able to start adding some weight from next week, 2.5kg at a time.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-03-2018, 12:34 AM #478
2nd February Legs Workout
Barbell Low Bar Back Squat
20kg 10,10
60kg 5,5
80kg 2,2
110kg 3,3,3,3,3 (Linear Progression 3x5 @ 90% 1RM)
60kg - 10,10,10,10,10 (boring but big @ 50% 1RM)
Barbell Good Mornings 40kg 6,6,6
That was a brutal workout, I hope I didn't over do it and not able to walk tomorrow.
Heavy squats felt good, it was the BBB squats that killed me.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-05-2018, 10:37 PM #479
Switching to an upper lower split as it will allow me to hit my squats and shoulder press more frequently. Obviously some back work will be incorporated into the upper days but because increasing back and bicep strength isn't a focus for me at the moment it seemed wasteful to have a dedicated pull day.
6th February Upper Workout
Narrow Grip Tricep Dips 10,10,10
Barbell Overhead Press 35kg 9,9,9 (Day 2 Linear Progression 9x3 @ 60% 1RM)
Neutral Grip Chinups 8,8,8
EZ Bar Skull Crushers 27.5kg 9,9,9
EZ Bar Tricep Extension 27.5kg 5,5,5
Dumbbell Row 50kg 4,4,4insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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02-15-2018, 01:37 AM #480
15th February Lower Split Workout
Barbell Low Bar Back Squat
20kg 10,10
60kg 5
72.5kg 9,9,9 (Day 2 Linear Progression 9x3 @ 60% 1RM)
Barbell Good Mornings 50kg 6,6,6
Was going to do some Lunges but my knees started playing up so I just left it at that, nice quick sessioninsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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