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  1. #271
    keto enthusiast NickelArse's Avatar
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    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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  2. #272
    keto enthusiast NickelArse's Avatar
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    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 that
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  3. #273
    keto enthusiast NickelArse's Avatar
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    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.
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  4. #274
    keto enthusiast NickelArse's Avatar
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    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, annoying
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  5. #275
    keto enthusiast NickelArse's Avatar
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    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 overall
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  6. #276
    keto enthusiast NickelArse's Avatar
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    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 though
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  7. #277
    keto enthusiast NickelArse's Avatar
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    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 6,5,4
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  8. #278
    keto enthusiast NickelArse's Avatar
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    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 5,4
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  9. #279
    keto enthusiast NickelArse's Avatar
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    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 6pm
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  10. #280
    keto enthusiast NickelArse's Avatar
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    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 morning
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  11. #281
    keto enthusiast NickelArse's Avatar
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    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.
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  12. #282
    keto enthusiast NickelArse's Avatar
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    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 though
    Last edited by NickelArse; 01-28-2017 at 04:36 AM.
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  13. #283
    keto enthusiast NickelArse's Avatar
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    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 it
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  14. #284
    keto enthusiast NickelArse's Avatar
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    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 moment
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  15. #285
    keto enthusiast NickelArse's Avatar
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    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 workout
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  16. #286
    keto enthusiast NickelArse's Avatar
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    Originally Posted by NickelArse View Post
    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 moment
    DOMS from this workout are absolutely next level
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  17. #287
    keto enthusiast NickelArse's Avatar
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    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.
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  18. #288
    keto enthusiast NickelArse's Avatar
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    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 session
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  19. #289
    keto enthusiast NickelArse's Avatar
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    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.
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  20. #290
    keto enthusiast NickelArse's Avatar
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    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 5
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  21. #291
    keto enthusiast NickelArse's Avatar
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    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 ****ed
    Last edited by NickelArse; 02-07-2017 at 12:41 AM.
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  22. #292
    keto enthusiast NickelArse's Avatar
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    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

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  23. #293
    keto enthusiast NickelArse's Avatar
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    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 too
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  24. #294
    keto enthusiast NickelArse's Avatar
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    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 workout
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  25. #295
    keto enthusiast NickelArse's Avatar
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    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 dream
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  26. #296
    keto enthusiast NickelArse's Avatar
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    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 long
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  27. #297
    keto enthusiast NickelArse's Avatar
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    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 6,6,6
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  28. #298
    keto enthusiast NickelArse's Avatar
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    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 that
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  29. #299
    keto enthusiast NickelArse's Avatar
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    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 10,10,8
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  30. #300
    keto enthusiast NickelArse's Avatar
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    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 week
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