12th November Pull Workout 83.8kg
Mixed Grip Conventional Barbell Deadlift
125kg 9,9,9 (9x3 @ 60% 1RM)
Weighted Pullups +25kg 4,4,4
Mixed Grip Barbell Rows 70kg 4,4,4
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Curls 35kg 6,6,6
Chinups 6,6,6
Seated Dumbbell Hammer Curls 16kg each 7,7,7
Lat Pulldown 60kg 10,10,10
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Thread: NickelArse's IF LCHF log
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11-11-2019, 07:40 PM #751insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-14-2019, 01:44 PM #752
14th November Push Workout 84.5kg
Barbell Bench Press
20kg 10
60kg 3
100kg 3,3,3,3,3 (3x5 at 85% 1RM)
Seated Barbell Shoulder Press 45kg 6,6,6
Dips 6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 12kg each 8,8,8
Dumbbell Bench Press 24kg each 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-14-2019, 05:56 PM #753
15th November Legs Workout 84.2kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 60kg 4,4,4
Barbell Lunge 60kg 2,2,2
Feet Forward Smith Squat 60kg 5,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-16-2019, 02:36 PM #754
16th November Pull Workout 83.5kg
Mixed Grip Conventional Barbell Deadlift
175kg 3,1 (3x5 @ 85% 1RM) felt a pinch in my right knee on the first rep of my second set. Decided I didn't want to risk any injury so I backed off
Pullups 8,8,8
Mixed Grip Barbell Row 60kg 8,8,8
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Curls 35kg 6,6,6
Dumbbell Row 50kg each 4,4,4
Seated Dumbbell Hammer Curls 16kg each 8,8,8
Chinups 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-27-2019, 06:51 PM #755
19th November Push Workout 84.4kg
Dips 15,12,10
Barbell Shoulder Press 40kg 9,9,9
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
EZ Bar Skull Crushers 30kg 6,6,6
Tricep Pushdown 32.5kg 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-27-2019, 06:53 PM #756
20th November Legs Workout 83.7kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 4,4,4
Barbell Lunge 60kg 3,3,3
Feet Forward Smith Squat 60kg 5,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-27-2019, 06:57 PM #757
22nd November Pull Workout 83.5kg
Mixed Grip Conventional Barbell Deadlift
175kg 3,3,3,3,3 (5x3 @ 85% 1RM)
Mixed Grip Barbell Shrugs 100kg 10,10,10
Hanging Leg Raise 6,6,6
Ez Bar Bicep Curl 35kg 6,6,6
Exercise Ball Crunch 10,10,10
Machine Crunch 40kg 8,8,8
Machine Row 60kg 10,10,10insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-29-2019, 11:09 PM #758
26th November Push Workout
Barbell Shoulder Press 55kg 3,3,3,3,3
Dips 8,8,8
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each 8,8,8
Barbell Upright Row 35kg 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-29-2019, 11:12 PM #759
Didn't have much time to workout just squeezed in the heavy squats and front squats
27th November Legs Workout 84.4kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 1
122.5kg 3 (forgot how to count, thought it was 127.5 but was missing the 2.5s)
127.5kg 3,3,3,3 (3x5 @ 85% 1RM)
Barbell Front Squat 60kg 3,3,3insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-29-2019, 11:16 PM #760
28th November Pull Workout
Mixed Grip Conventional Barbell Deadlift
145kg 6,6,6,6 (6x4 @ 70% 1RM)
Pullups 8,8,8
Mixed Grip Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 140kg 6,6,6
Cable Row 90kg 5,5,5
EZ Bar Curls 35kg 6,6,6
Chinups 5,5,5
Seated Dumbbell Hammer Curls 16kg each 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-29-2019, 11:21 PM #761
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11-29-2019, 11:27 PM #762
30th November Push Workout 84.6kg
Barbell Bench Press
20kg 10
60kg 3
100kg 3,3,3,3,3 (3x5 at 85% 1RM)
Seated Barbell Shoulder Press 45kg 6,6,6,6
Dips 6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 14kg each 7,7,7
Dumbbell Bench Press 26kg each 8,8,8
Cable Cross Over 12.5kg each 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-01-2019, 01:51 PM #763
2nd December Legs Workout 86.0kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 60kg 5,5,5
Barbell Lunge 70kg 2,2,2 20kg 8
Feet Forward Smith Squat 60kg 5,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-02-2019, 06:56 PM #764
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12-03-2019, 01:00 PM #765
4th December Pull Workout 84.8kg
Mixed Grip Conventional Barbell Deadlift
125kg 9,9,9 (9x3 @ 60% 1RM)
Pullups 8,8,8
Mixed Grip Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Curls 30kg 10,10,10
Cable Row 60kg 10,10,10
Seated Dumbbell Hammer Curls 14kg each 10,8,8
Chinups 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-04-2019, 06:04 PM #766
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12-05-2019, 12:40 PM #767
Great workout, really starting to feel like my old self after stress started getting the better of me for the past 10 weeks or so.
6th December Push Workout 84.1kg
Weighted Dips +40kg 4,4,4
Barbell Shoulder Press 40kg 9,9,9
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
EZ Bar Skull Crushers 30kg 5,5,5
Dumbbell Kickbacks 12g each 8,8,8
Tricep Pushdown 30kg 8,8,8
Dumbbell Tricep Extension 22kg 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-06-2019, 02:49 PM #768
Great workout
7th December Legs Workout 84.8kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat
60kg 1
80kg 1
90kg 1
100kg 1 (New PR)
80kg 3,3,3
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 70kg 3,3,3 (New PR)insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-08-2019, 11:31 AM #769
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12-08-2019, 01:46 PM #770
9th December Pull Workout
Mixed Grip Conventional Barbell Deadlift
60kg 10
100kg 3
140kg 1
160kg 1
175kg 3,3,3,3,3 (5x3 @ 85% 1RM)
Hanging Leg Raise 7,7,7
Machine Row 80kg 8,8,8
Lat Pulldown 80kg 5,5,5
Exercise Ball Crunch 10,10,10
Kneeling Cable Crunch 35kg 10,10,10
Machine Crunch 40kg 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-09-2019, 02:11 PM #771
My legs were killing me still from the big legs session on Saturday and Deadlifts yesterday. Had to walk up one of the hills cause my legs packed it in
10th December Cardio Workout 85.7kg
271 calories burnt
19:35 duration
Heart rate average - 154
Heart rate max - 173
Distance - 3.58 km
Pace - 5:28 min/kminsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-10-2019, 01:29 PM #772
11th December Push Workout 84.3kg
Barbell Shoulder Press 55kg 3,3,3,3,3
Dips 8,8,8
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each 10,10,10
Dumbbell Rear Delt Raise 16kg each 8,8,8
Barbell Upright Row 35kg 6,6,6
Dumbbell Front Raise 10kg each 6,6,6
Machine Lateral Raise 25kg 10,10,10insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-11-2019, 01:28 PM #773
Another ball tearing squats session
12th December Legs Workout 85.1kg
Was testing 1RM on back squat
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 2
120kg 1
130kg 1
140kg 1
150kg 1 (I had 155kg in me but it's been a long time since I've squatted more than 130kg so decided to hold back a bit)
120kg 3,3,3
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 5,5,5
Barbell Lunge 75kg 3,3,3 (New PR)
Feet Forward Smith Squat 60kg 8,8,8
Jelly legsinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-15-2019, 01:57 PM #774
14th December Pull Workout
Weighted Straight Bar Pullups +40kg 3,3,3
Mixed Grip Barbell Row 100kg 4,4,4
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Bicep Curl 40kg 6,6,6
Weighted Double Underhand Grip Chinups +20kg 5,5,5
Seated Dumbbell Hammer Curls 20kg 5,5,5
Cable Row 80kg 8,8,8
Cable Curl 30kg 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-17-2019, 04:20 PM #775
17th December Deadlift and Abs Workout 86.9kg
Mixed Grip Conventional Barbell Deadlift
60kg 10
100kg 3
145kg 6,6,6,6 (6x4 @ 70% 1RM)
Was going to do a boring but big set here but my right hip was a bit tight so just moved straight on to Abs stuff.
Hanging Leg Raise 6,6,6
Exercise Ball Crunch 10,10,10
Kneeling Cable Crunch 37.5kg 10,10,10
Machine Crunch 40kg 8,8,8
Vertical Leg Raise 6,6,6
Decline Sit Ups 8,8,8Last edited by NickelArse; 12-17-2019 at 04:31 PM.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-17-2019, 04:32 PM #776
Funny story, I was livid with my heavy bench press singles, couldn't believe I was only able to push out a 110kg single and it felt like a very heavy 110kg.
Then took a second look at my barbell and realised the 2.5kg plates I had were actually 5kg plates and it was actually a 120kg which I was pretty much exactly what I was planning on hitting so great success
18th December Push Workout 86.6kg
Barbell Bench Press
20kg 10
60kg 3
80kg 2
100kg 1
110kg 1
120kg 1
100kg 3,3,3
Seated Barbell Shoulder Press 45kg 6,6,6
Dips 6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 14kg each 7,7,7
Dumbbell Bench Press 26kg each 10,10,10
Cable Cross Over 12.5kg each 8,8,8
Great workout in the endinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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12-22-2019, 05:12 PM #777
Wasn't sure if I would go up by 2.5kg or 5kg on my back squat today, ended up going hard with a 5kg increase. Went well except for the 4th set where I go some cramps in both glutes. Was able to finish the workout without issue.
23rd December Legs Workout
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 1
110kg 6,6,6,2 (6x4 @ 70% 1RM)
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 5,5,5
Barbell Lunge 60kg 4,4,4
Feet Forward Smith Squat 70kg 6,6,6
Leg Extension 50kg 6,6,6
Pretty cooked after thisinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-09-2020, 04:57 PM #778
Easing my way back into it
8th January Push Workout
Barbell Bench Press 60kg 6,6,6
Dips 6,6,6
Dumbbell Lateral Raise 10kg each 7,7,7
Incline Dumbell Bench Press 20kg each 6,6,6
Ez Bar Skull Crushers 20kg 6,6,6
Seated Dumbbell Shoulder Press 14kg each 6,6,6
Dumbbell Pec Fly 10kg each 6,6,6
Cable Push Down 20kg 6,6,6
Did a heap of waterskiing over the holidays so did some pullups to loosen my back up
Pullups 3,3,3insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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01-09-2020, 05:50 PM #779
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01-10-2020, 06:13 PM #780
11th January Pull Workout
Straight Bar Pullups 5,5,5
Mixed Grip Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 25kg 6,6,6
Double Underhand Grip Chinups 6,6,6
Seated Dumbbell Hammer Curls 14kg 6,6,6
Cable Row 60kg 10,10,10insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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