NickelArse's IF LCHF log

[NickelArse]

Slight change in training philosophy as of today. Instead of rotating light and heavy days on push like I do with legs and pull days I've decided due to the 3 muscle groups attached to push days it's more optimal for me to be training some heavy movements on every push day. I think light push days leave too much on the table when done so regularly. Will keep the light/heavy rotation on legs and pull days though.

29th November Deltoid Dominant Push Workout

Seated Barbell Press 60kg 5,3,2
Barbell Bench Press 80kg 7,6,6
Barbell Upright Row 40kg 6,6,6
EZ Bar Skull Crushers 32.5kg 6,6,6
Dumbbell Front Raise 14kg each 9,7,6
Dumbbell Lateral Raise 16kg each 6,5,4

[NickelArse]

30th November Heavy Weight/Low Rep Legs Workout

Squats 120kg 3 110kg 4,4
Mixed Grip Deadlift 160kg 1 180kg 3*,2,2 *New PR (video incoming)
Leg Press 170kg (120kg in plates and 50kg "starting weight") 7,5,7

Very low volume today but boy oh boy what a session Squats felts strong as hell and then monstered my 4 sets of dead lifts

[NickelArse]

30th November Heavy Weight/Low Rep Legs Workout

Squats 120kg 3 110kg 4,4
Mixed Grip Deadlift 160kg 1 180kg 3*,2,2 *New PR (video incoming)
Leg Press 170kg (120kg in plates and 50kg "starting weight") 7,5,7

Very low volume today but boy oh boy what a session Squats felts strong as hell and then monstered my 4 sets of dead lifts

[NickelArse]

1st December Light Weight/High Rep Pull Workout

Wide Grip Pullups 15,8,6
Double Overhand Grip Barbell Rows 70kg 10,8,8
Barbell Shrug 100kg 10,7,7
Narrow Grip Chin Ups 8,6,6
EZ Bar Bicep Curls 37.5kg 6,4,4
Dumbbell Row 50kg each 6,5,6

Loved my db rows this morning 50kg gonna have to find a way to add plates to my gym's dumbbells cause they only go up to 50

[NickelArse]

3rd December Pectorial Dominant Push Workout 88.6 kg

Barbell Bench Press 105kg 4,3,2
Incline Barbell Bench Press 80kg 4,4,3
Narrow Grip Tricep Dip 10,8,6
Barbell Upright Row 40kg 8,6,6
Dumbbell Pec Fly 18kg each 6,6,4
Dumbbell Bench Press 34kg each 6,4,3

Weighed myself for the first time in a couple of weeks, a little bit heavier than I might have hoped for but considering my stength gains I don't really care

[NickelArse]

Patella and lower back were a little bit sore after my heavy legs session on Wednesday so decided to take it very easy this morning

4th December Deloading Legs Workout

Squats 60kg 6,6,6
Double Overhand Grip Deadlift 120kg 6,6,4
Barbell Front Squat 40kg 4,4,4
Barbell Good Mornings 20kg 10,10,10

[NickelArse]

6th December Heavy Weight/Low Rep Pull Workout

Wide Grip Pullups 18,6,6
Mixed Grip Barbell Rows 110kg 4,3,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Weighted Chin Ups +10kg 6,5,4
EZ Bar Bicep Curl 37.5kg 6,4,4
Dumbbell Row 50kg each 6,6,5

[NickelArse]

6th December Heavy Weight/Low Rep Pull Workout

Wide Grip Pullups 18,6,6
Mixed Grip Barbell Rows 110kg 4,3,3
Mixed Grip Barbell Shrug 140kg 6,6,6
Weighted Chin Ups +10kg 6,5,4
EZ Bar Bicep Curl 37.5kg 6,4,4
Dumbbell Row 50kg each 6,6,5

Did my pull ups as part of the misc weekly challenge, here's the vid

195 x 18 = 3510

Feel like I've got 20 in me. Will try again later in the week

[NickelArse]

7th December Tricep Dominant Push Workout

Weighted Narrow Grip Tricep Dips +20kg 9,7,6
Close Grip Barbell Bench Press 90kg 5,3,3
Dumbbell Lateral Raise 12kg each 12,8,6
Dumbbell Pec Fly 16kg each 8,6,5
EZ Bar Skull Crushers 32.5kg 9,7,8
Dumbbell Kickbacks 12kg each 5,4,5

Didn't load up on my weighted dips (had done 40kg weighted on previous heavy tricep workout) shoulders felt a bit tight so didn't want to overload them, still a good workout overall

[NickelArse]

Got a cold last week so haven't trained since Wednesday, we'll look to ease my way back into it from tomorrow morning.

[NickelArse]

14th December Recovery Legs Workout

Squats 60kg 6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6

First session back at the gym yesterday. Definitely glad I took it easy because I'm still shaking off the remnants of this cold. Onwards and upwards though

[NickelArse]

15th December Recovery Pull Workout

Wide Grip Pullups 8,6,6
Double Overhand Grip Barbell Rows 60kg 10,10,8
Barbell Shrug 100kg 8,6,6
Neutral Grip Chin Ups 6,6,6
EZ Bar Bicep Curls 27.5kg 8,8,6

[NickelArse]

16th December Recovery Push Workout

Barbell Bench Press 80kg 6,6,5
Narrow Grip Tricep Dips 6,6,6
Seated Dumbbell Shoulder Press 24kg each 5,5,5
EZ Bar Skull Crushers 27.5kg 7,6,6

[NickelArse]

17th December Heavy Weight/Low Rep Legs Workout

Squats 120kg 3 110kg 4,4

Just back into a heavy lifting day after being sick this week.

Get through my set of 120kg and 110kg squats no probs then as I'm warming up for deadlifts get a stabbing pain in the front of my right knee cap.

Pain only occurs when knee is flexed and even occurs when it's not bearing any weight.

Then now 20 minutes later and the pain is almost completely gone and I can bend me knee pretty much completely normally.

Just some mild discomfort when doing some body weight squats or lunges.

pretty sure it's been caused by tight glutes spent some time stretching and using a muscle roller and massage ball to try and relieve some tension, feeling quite sore today though. So going to make sure I make it a daily routine

[NickelArse]

18th December Light Weight/High Rep Pull Workout

Wide Grip Pullups 15,6,5
Double Overhand Grip Barbell Rows 70kg 10,7,7
Barbell Shrug 100kg 10,7,7
Narrow Grip Chin Ups 10,3,4
EZ Bar Bicep Curls 37.5kg 5,4,3

Decent workout, still shaking off the final stages off this cold

[NickelArse]

21st December Pectorial Dominant Push Workout

Barbell Bench Press 105kg 3 100kg 3,2
Incline Barbell Bench Press 80kg 4,4,3
Narrow Grip Tricep Dip 8,6,6
Dumbbell Lateral Raise 12kg each 8,7,7
Dumbbell Pec Fly 18kg each 6,5,4

[NickelArse]

22nd December Light Weight/High Rep Legs Workout

Squats 80kg 8,7,6
Mixed Grip Deadlift 100kg 8,8,8
Barbell Lunge 20kg 5,5,5

Low volume but didn't want to over do it considering my glute issues I've been having. Session went very well, should be able to squat the house down in a few days when I'm back on a heavy legs session.

[NickelArse]

24th December Heavy Weight/Low Rep Pull Workout 88.5kg

Wide Grip Weighted Pullups +40kg 2 +30kg 4,3
Mixed Grip Barbell Rows 100kg 6,5,5
Mixed Grip Barbell Shrug 140kg 6,6,6
Chin Ups 10,8,6
EZ Bar Bicep Curl 37.5kg 6,4,4
Dumbbell Row 50kg each 5,5,5

Still wasn't feeling quite 100% but q pretty good workout anway

[NickelArse]

26th December Tricep Dominant Push Workout

Close Grip Barbell Bench Press 95kg 5,4,3
Weighted Narrow Grip Tricep Dips +20kg 7,5,5
Dumbbell Lateral Raise 16kg each 9,8,7
EZ Bar Skull Crushers 37.5kg 6,4,3

Nice workout, would have done kickbacks too but had to leave the gym in a hurry

[NickelArse]

27th December Heavy Weight/Low Rep Legs Workout

Squats 120kg 4,3,3
Mixed Grip Deadlift 180kg 3,1 170kg 3
Barbell Goodmornings 30kg 8,8,8

[NickelArse]

28th December Light Weight/High Rep Pull Workout

Wide Grip Pullups 15,8,5
Double Overhand Grip Barbell Rows 70kg 10,8,8
Barbell Shrug 100kg 10,8,8
Narrow Grip Chin Ups 6,5,5
EZ Bar Bicep Curls 32.5kg 6,6,6

Don't know why but by the time I got to doing chins I was absolutely cooked. Nearly vomited as I was leaving the gym. Still a good workout overall but I'm probably in need of a rest day

[NickelArse]

30th December Deltoid Dominant Push Workout

Seated Barbell Press 60kg 5,3,2
Dumbbell Lateral Raise 18kg each 6,5,4
Dumbbell Front Raise 16kg each 6,4,4

Bus was cancelled so I only had time for a quick workout

[NickelArse]

5th January Light Weight/High Rep Legs Workout 88.8kg

Squats 80kg 8,7,6
Mixed Grip Deadlift 100kg 8,8,8
Leg Press 150kg 6,6,6
Barbell Good Mornings 20kg 15,12,12
Barbell Lunge 20kg 5,5,5

[NickelArse]

4th January Cardio Workout

368 calories burnt

2km treadmil run 10:35 (pace 5:17 p/km)
4km low intensity bike

really happy with my run, haven't been able to push out a 2 km run with that type of intensity for a long time

[NickelArse]

8th 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 8,6,6
EZ Bar Bicep Curl 37.5kg 6,4,4
Dumbbell Row 50kg each 5,4,4

My first heavy workout since returning to keto diet. ****ing punishing

[JustBulk]

****ing punishing

but u made it through, well done! all the best in 2017!

[NickelArse]

but u made it through, well done! all the best in 2017!

and to you too, thanks bro

[NickelArse]

9th January Pectorial Dominant Push Workout 87.2kg

Barbell Bench Press 100kg 4,3,3
Incline Barbell Bench Press 80kg 7,5,3
EZ Bar Skull Crushers 37.5kg 4,3,3
Dumbbell Lateral Raise 14kg each 8,5,5
Dumbbell Pec Fly 18kg each 6,5,5
Dumbbell Bench Press 34kg each 5,4,4

[NickelArse]

7th January Cardio Workout

302 calories burnt
31:55 duration

4km bike in 8:45 at level 7 intensity (out of 30)
1km row in 4:30 at level 5 intensity (out of 10)

Some other random stuff

[NickelArse]

11th January Heavy Weight/Low Rep Legs Workout 87.6kg

Squats 100kg 4,3,3
Mixed Grip Deadlift 180kg 3 170kg 3,3
Leg Press 150kg 6,6,6
Barbell Goodmornings 30kg 8,6,6
Barbell Lunge 30kg 5,4,4

Since moving to low carb I've definitely felt a bit less power in my workouts even though I've stuck to maintenance calories. Felt a bit less "zip" in my deadlifts this morning.

Hopefully I'll get that power back once I'm properly fat adapted.