NickelArse's IF LCHF log

[NickelArse]

12th November Legs Workout 83.6kg

Barbell Low Bar Back Squats

20kg 6
60kg 1,1
80kg 1
90kg 1
100kg 1
120kg 1,1,1
100kg 3,3,3

Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Double Overhand Grip Deadlift 100kg 10,10,10 (accidentally grabbed the bar mixed grip for my 2nd set )
Calf Raise 70kg 10,10,10 50kg 10,10,10

Awesome workout today, experimented with a wider stance and the low bar position and felt a great deal more powerful in the lift.

On my second set at 120kg the bar slipped off my shoulder blades but I managed to save the lift without too much hassle.

Don't want to get ahead of myself but I do feel like I've got some serious potential in my squatting numbers with this new technique.

[NickelArse]

13th November Pull Workout 82.9kg

Wide Grip Pullups 18,4,5
Double Overhand Grip Barbell Row 60kg 7,7,7
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Double Underhand Grip Chinups 8,6,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
EZ Bar Bicep Curl 32.5kg 8,6,5
Dumbbell Row 40kg each 8,5,5
Weighted Side Bends 25kg 8,8,8

Decent workout today, feeling a bit flat and run down overall though plus I've been having very restless nights sleep on Saturday and Sunday night.

I've been hitting the stims pretty hard and obviously training pretty hard too so I think I'm on the cusp of adrenal fatigue and over training. With all that in mind gonna take a mini stim detox and use that as an opportunity for some well earned deloading workouts. Should be back tearing it up by Friday

[NickelArse]

Doing some after work training this week, definitely preferable from a nutrient timing , muscle protein synthesis and anabolism point of view

Normally prefer morning sessions because the gym is quieter and equipment access is less of a problem but because these sessions are just deloading sessions I'm not worried about that.

I also avoid afternoon workouts because I prefer not taking stim heavy preworkout after 4pm because it can mess with my sleeping patterns, however once again deloading sessions don't require PWO

[NickelArse]

Doing some after work training this week, definitely preferable from a nutrient timing , muscle protein synthesis and anabolism point of view

Normally prefer morning sessions because the gym is quieter and equipment access is less of a problem but because these sessions are just deloading sessions I'm not worried about that.

I also avoid afternoon workouts because I prefer not taking stim heavy preworkout after 4pm because it can mess with my sleeping patterns, however once again deloading sessions don't require PWO

Phucking lol what a ball ache that was, gym was absolutely packed and filled with dick heads.

Theres no benefit to nutrient timing that makes that torture worthwhile, will just switch back to AM training even for deloading sessions.

[NickelArse]

14th November Deloading Push Workout 82.9kg

Dumbbell Bench Press 30kg each 5,5,5
Dumbbell Overhead Press 20kg each 5,5,5
EZ Bar Skull Crushers 27.5kg 4,4,4
Dumbbell Pullovers 20kg 6,6,6
Dumbbell Pec Fly 12kg each 6,6,6
Dumbbell Lateral Raise 10kg each 7,7,7
Tricep Extension (using plate only) 20kg 6,6,6

[NickelArse]

15th November Cardio Workout 83.4kg

366 calories burnt
27:32 duration

Heart rate average - 146
Heart rate max - 196

2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 4:19 (7/30 resistance)
500m row in 2:19 (1/10 resistance)

Nice session this morning, very proud of myself for hitting pb speed on the treadmill.

Now today is a 24 hour fast until 17:00

[NickelArse]

16th November Deloading Legs Workout 83.4kg

Barbell Low Bar Back Squats 60kg 4,4,4
Double Overhand Grip Deadlift 80kg 6,6,6
Barbell Front Squats 20kg 5,5,5
Barbell Good Mornings 30kg 6,6,6
Barbell Lunge 10kg 4,4,5
Calf Raise 30kg 10,10,10

Had some spare time at the end of the workout so I did some extra low bar squats to do some extra work on my technique because it's a relatively new addition to my routine.

Barbell Low Bar Back Squats 40kg 5,5,5,5

[NickelArse]

17th November Deloading Pull Workout 82.8kg

Wide Grip Pullups 4,4,4
Double Overhand Grip Barbell Row 40kg 6,6,6
Double Overhand Grip Barbell Shrug 80kg 6,6,6
Decline Situps 6,6,6
EZ Bar Bicep Curls 17.5kg 5,5,5
Dumbbell Row 28kg each 5,5,5
Seated Incline Dumbbell Hammer Curls 12kg 5,5,5
Lat Pulldown 45kg 6,6,6

[NickelArse]

16th November Deloading Legs Workout 83.4kg

Barbell Low Bar Back Squats 60kg 4,4,4
Double Overhand Grip Deadlift 80kg 6,6,6
Barbell Front Squats 20kg 5,5,5
Barbell Good Mornings 30kg 6,6,6
Barbell Lunge 10kg 4,4,5
Calf Raise 30kg 10,10,10

Had some spare time at the end of the workout so I did some extra low bar squats to do some extra work on my technique because it's a relatively new addition to my routine.

Barbell Low Bar Back Squats 40kg 5,5,5,5

Interesting note here, quads felt noticeably more activated yesterday. Which considering the minimal weight used is a bit surprising.

Like I've said before I'm confident the wider stance and low bar position should deliver some strong gains in my squat. Will be interesting to see how I go next heavy squat session in a couple of days.

[NickelArse]

18th November Push Workout 82.9kg

Barbell Bench Press

20kg 10
60kg 3
80kg 1,1
100kg 1,1,1
105kg 1
90kg 2,2,2

Barbell Overhead Press 40kg 6,6,6,6
Incline Barbell Bench Press 60kg 6,6,6,6
Dumbbell Pec Fly 18kg each 6,6,5
Dumbbell Pullover 30kg 6,6,6
Dumbbell Bench Press 26kg each 8,6,6,6

[NickelArse]

20th November Upper Body Workout 83.7kg

Barbell Bench Press 60kg 5,5,5
Double Overhand Grip Barbell Row 60kg 6,6,6
Barbell Press 40kg 6,6,6
Neutral Grip Chinups 6,6,6
Double Overhand Grip Barbell Shrug 80kg 10,10,10
Dips 4,4,4
EZ Bar Bicep Curls 27.5kg 8,7,6
Dumbbell Lateral Raise 14kg 6,5,5
Seated Incline Dumbbell Hammer Curls 16kg 5,5,5

Was meant to do a heavy legs session this morning but wasn't feeling 100% so decided to do some upper body stuff instead.

[NickelArse]

21st November Legs Workout 83.7kg

Barbell Low Bar Back Squats

20kg 6
60kg 1
80kg 1,1
120kg 2,1,1
100kg 3,3,3

Mixed Grip Deadlift 160kg 3,2,2,2
Barbell Front Squats 50kg 3,3,3
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 20kg 5,5,5

Annoying workout this morning, some gimp was using the platform (wooden floorboards) squat rack so I had to use one with rubber matting underneath which is annoying because it has a fair bit of give and leads to an unpleasant uneasy feeling. Then 2 minutes before I was about to shift to the deadlifting platform the same gimp moved there to do 3 rep sets of 60kg sumo deadlifts.

Was also left a little bit hollow by not being able to push out more reps of 120kg squats, was hoping for a 3 rep set but alas I guess I'm still getting accustomed to the low bar setup. Overall volume was pretty satisfying even with the low rep ranges.

Just gotta keep on keeping on.

[NickelArse]

22nd November Pull Workout 83.3kg

Wide Grip Weighted Pullups +40kg 3,2,2
Mixed Grip Barbell Row 100kg 5,4,4
Mixed Grip Barbell Shrug 140kg 8,6,6
Weighted Neutral Grip Chinups +20kg 4,3,3
Dumbbell Row 50kg each 6,5,4
Lat Pulldown 59kg 8,8,8

[NickelArse]

23rd November Arms and Abs Workout 83.3kg

Barbell Bicep Curl 45kg 4,3,3
Hanging Leg-Hip Raise (toes to hands) 10,6,6
Seated Incline Hammer Curls 20kg each 4,4,4
Weighted Decline Sit Up 30kg 3 24kg 4,3
EZ Bar Preacher Curl 22.5kg 10,10,10 17.5kg 10,10,10,10
Weighted Side Bends 30kg 10,6,6
Knee Raise 8,8,8

[NickelArse]

24th November Cardio Workout 83.7kg

330 calories burnt
20:05 duration

Heart rate average - 166
Heart rate max - 187

Distance - 3.8km
Pace - 5:17 min/km

[NickelArse]

25th November Push Workout 82.8kg

Barbell Overhead Press

20kg 10
30kg 3,3
40kg 1,1
60kg 1
55kg 3,3,3
60kg 1

30kg - 10,10,8,7,6 (boring but big)

Dumbbell Lateral Raise 16kg each 6,4,4
EZ Bar Front Raise 25kg 8,7,6
EZ Bar Upright Row 25kg 10,10,10
Straight Arm Lateral Raise 10kg each 5,5,5
Dumbbell Seated Press 16kg each 10,10,7

Realised what I've been doing wrong with my pressing and not been able to progress. Not leaning back enough, now before the strict form police come in here and tell me everything that's wrong with that, I understand that it decreases the load on the anterior deltoids while incorporating some pectoral activation. However for the purposes of increasing the power in the lift I'm going to aim for the old powerlifting style of pressing as seen here.



So whilst I was a little bit downtrodden at another heavy press day without progress I'm happy to have made some inroads into understanding why

[NickelArse]

26th November Legs Workout 82.3kg

Mixed Grip Barbell Deadlift

100kg 5
140kg 1,1
200kg 1 (first was real smooth, went for a second single but failed)
180kg 2,2,2
160kg 3,3

Barbell Squat 75kg 6,6,9,9 (was meant to beDay 2 Linear Progression 9x3 @ 60% 1RM, but I was really gassed after deads and it took me a bit to find my feet)
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 20kg 5,5,5
Calf Raise 80kg 6,6,6 40kg 40

Got a video of the 200kg Deadlift

[NickelArse]

26th November Legs Workout 82.3kg

Mixed Grip Barbell Deadlift

100kg 5
140kg 1,1
200kg 1 (first was real smooth, went for a second single but failed)
180kg 2,2,2
160kg 3,3

Barbell Squat 75kg 6,6,9,9 (was meant to beDay 2 Linear Progression 9x3 @ 60% 1RM, but I was really gassed after deads and it took me a bit to find my feet)
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 20kg 5,5,5
Calf Raise 80kg 6,6,6 40kg 40

Got a video of the 200kg Deadlift

[NickelArse]

27th November Cardio Workout 83.1kg

393 calories burnt
21:47 duration

Heart rate average - 173
Heart rate max - 190

Distance - 4.18km
Pace - 5:13 min/km

My PB in pace is 4:52 so whilst I'm a little way away from that it still feels good to be getting some good Cardio sessions under my belt before doing some water skiing back in aus for xmas.

Best thing about today was the avg heart rate of 173, that kind of intensity pays dividends to health, fitness and strength across the board.

[NickelArse]

28th November Pull Workout 82.4kg

Weighted Underhand Grip Chinups

Bodyweight 3,3,1
+20kg 1
+60kg failed attempt
+50kg 1

Then my belt broke

Bodyweight 15,10,8

Mixed Grip Barbell Row 100kg 4,4,4
Double Overhand Grip Barbell Shrug 100kg 12,12,12,12
EZ Bar Bicep Curl 27.5kg 10,9,7
Straight Bar Wide Grip Pullups 8,7,6

Here's a pic of my broken belt



Have a video of my chins which I'll post up

Was surprised how much different I felt doing rows after chins when I normally do them after pull ups. Technically chins and pulls are both lat exercises but I definitely feel the chins activating the rhomboids more.

[JamesA1990]

Excuse me, what were u thinking when u created this username?

[NickelArse]

Excuse me, what were u thinking when u created this username?

I was thinking that my arse is rather synonymous with the chemical element nickel, which is described by wikipedia as a "silvery white, lustrous metal"

[NickelArse]

29th November Cardio Workout 82.4kg

387 calories burnt
23:30 duration

Heart rate average - 167
Heart rate max - 182

Distance - 4.20km
Pace - 5:36 min/km

Fair bit slower than Monday but I don't care about that. Haven't been running much at all recently so not surprising my recovery rate is on the slow side

[NickelArse]

Gonna try muscle ups for the first time ever tomorrow, we'll see how we go

[NickelArse]

Gonna try muscle ups for the first time ever tomorrow, we'll see how we go

2 words

Epic fail

Obviously need some specialised training and probably few technique tips too.

Couldn't get my shoulders above the bar.

[NickelArse]

30th November Push Workout 82.0kg

Weighted Narrow Grip Tricep Dips +30kg 5,5,5
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 35kg 4,4,4
EZ Bar Tricep Extension 30kg 8,6,6
Barbell Close Grip Bench Press 60kg 6,6,6
Dumbbell Pullovers 30kg 8,5,5
Bodyweight Dips 4,4,4

[NickelArse]

28th November Pull Workout 82.4kg

Weighted Underhand Grip Chinups

Bodyweight 3,3,1
+20kg 1
+60kg failed attempt
+50kg 1

Then my belt broke

Bodyweight 15,10,8

Mixed Grip Barbell Row 100kg 4,4,4
Double Overhand Grip Barbell Shrug 100kg 12,12,12,12
EZ Bar Bicep Curl 27.5kg 10,9,7
Straight Bar Wide Grip Pullups 8,7,6

Here's a pic of my broken belt



Have a video of my chins which I'll post up

Was surprised how much different I felt doing rows after chins when I normally do them after pull ups. Technically chins and pulls are both lat exercises but I definitely feel the chins activating the rhomboids more.

[NickelArse]

1st December Legs Workout 82.0kg

Barbell Low Bar Back Squat 87.5kg 6,6,6,6 (Day 3 Linear Progression 6x4 @ 70% 1RM)
Barbell Front Squat 50kg 5,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 40kg 2,2,2 20kg 8
Calf Raise 80kg 6,6 90kg 4 40kg 30,20

Squats were a grind but I got there as prescribed, increase in running has taken it's toll I think.

[NickelArse]

2nd December Pull Workout

Wide Grip Weighted Pullups +40kg 2,2,2 (on a straight bar)
Mixed Grip Barbell Row 100kg 5,5,5
Mixed Grip Barbell Shrug 140kg 8,8,8
Double Underhand Grip Chinups 8,8,8
Dumbbell Row 50kg each 5,5,5
Lat Pulldown 59kg 8,8,8

[NickelArse]

4th December Arms and Abs Workout 83.1kg

Barbell Bicep Curl 45kg 4,3,3
Hanging Leg-Hip Raise (toes to hands) 10,8,6
Seated Incline Hammer Curls 20kg each 4,4,4
Weighted Decline Sit Up 24kg 5,4,3
EZ Bar Preacher Curl 22.5kg 10,10,10 17.5kg 10,10
Weighted Side Bends 20kg 10,10,10

Over indulged on the weekend. Back into the zone this week though