NickelArse's IF LCHF log

[NickelArse]

23rd September Legs Workout 84.7kg

Barbell Back Squats

20kg 10
60kg 2
80kg 1
100kg 4,3,3

Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Barbell Lunge 40kg 3,3,3
Double Overhand Grip Deadlift 100kg 6,6,6
Calf Raise 70kg 10,8,8

Awesome workout

[NickelArse]

25th September Pull Workout 84.7kg

Wide Grip Weighted Pullups +20kg 5,4,3
Mixed Grip Barbell Row 80kg 6,5,5
Mixed Grip Barbell Shrug 140kg 5,4,4
EZ Bar Bicep Curl 37.5kg 4,4,4
Chinups 8,6,6
Dumbell Row 50kg each 3,3,3

Good workout, nearly reclaimed all my strength. Back to about 80% I would say

[NickelArse]

26th September Push Workout 85.5kg

Weighted Narrow Grip Tricep Dips +20kg 4,4,3
Barbell Overhead Press 40kg 6,6,6
EZ Bar Skull Crushers 32.5kg 5,4,4
EZ Bar Tricep Extension 22.5kg 12,10,10
Dumbbell Pullovers 28kg 6,6,6
Barbell Close Grip Bench Press 60kg 6,5,5

[NickelArse]

29th September Legs Workout 84.8kg

Mixed Grip Barbell Deadlift

60kg 10
100kg 3
140kg 1
180kg 1
200kg 0.75 (nearly completed the rep but felt a bit unsafe so I stopped three quarters of the way through)
180kg 1. .25 (tried a second single rep set but I barely got the bar off the ground)
160kg 2,2

Barbell Front Squat 50kg 6,4,4
Barbell Good Mornings 50kg 8,8,8
Barbell Squat 60kg 5,5,5
Barbell Lunge 40kg 3,3,3

Overall a good session, got a bit ambitious thinking I could hit 200kg, still working my way up to full strength but I'd say I'm 90%-95% there

[NickelArse]

On a 2 week holiday to Spain. Probably no lifting while I'm away but I'll try and get some cardio in to run off the sangria

[NickelArse]

17th October Pull Workout 85.5kg

Wide Grip Pullups 12,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Neutral Grip Chinups 5,5,4

Back from holiday, looking to get back into a good routine.

[NickelArse]

18th October Push Workout

Barbell Bench Press 20kg 10 60kg 3 90kg 3,3,3
Barbell Overhead Press 40kg 8,6,6
Incline Barbell Bench Press 60kg 6,5,5
Dumbbell Pec Fly 16kg each 5,5,5
Dumbbell Bench Press 26kg each 5,5,5
Dumbbell Pullover 28kg 6,6,6

Great workout

[NickelArse]

19th October Legs Workout 84.6kg

Barbell Back Squats

20kg 10
60kg 3
90kg 3,3,3

Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Barbell Lunge 40kg 3,3,3
Double Overhand Grip Deadlift 110kg 3,3,3

Good session overall, kinda taking it easy with the amount of weight after 2 weeks off from my holiday. Had planned on doing much more volume on deads in those final 3 sets but my legs felt cooked so I just did the 3 sets of 3.

[NickelArse]

20th October Pull Workout 85. 7kg

Wide Grip Weighted Pullups +20kg 5,4,4
Mixed Grip Barbell Row 80kg 6,5,5
Mixed Grip Barbell Shrug 140kg 5,5,5
EZ Bar Bicep Curl 37.5kg 4,4,4
Seated Incline Dumbbell Hammer Curls 18kg each 5,5,3
EZ Bar Preacher Curls 27.5kg 5,3,3


It had been a long time since I'd put more sets into my biceps so I decided to tick that off the list this morning. Ideally I would have done more volume but I'm still working my strength levels back up, all good though.

[NickelArse]

21st October Push Workout 84.0kg

Barbell Overhead Press

20kg 10
40kg 1,1
60kg 2,2,2,1

30kg - 10,10,9,7,6 (boring but big)

Dumbbell Lateral Raise 16kg each 5,4,4
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 6,5,4

Nice one

[NickelArse]

23rd October Legs Workout 83.6kg

Mixed Grip Barbell Deadlift

120kg 1,3,3
140kg 1,1
180kg 1,1
160kg 1,1
100kg 6,6,6

Barbell Front Squat 50kg 3,3,3
Barbell Good Mornings 50kg 8,6,6
Barbell Squat 60kg 4,4,4
Barbell Lunge 20kg 6,6,6

Good workout overall, legs still lacking a bit of power after the big legs session on Thursday. Plus I'm not really back to full strength yet anyway. So could be better could've been worse

[NickelArse]

24th October Pull Workout 84.4kg

Wide Grip Pullups 14,6,6
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,6,6
Seated Incline Dumbbell Hammer Curls 16kg each 6 14kg each 6,5
EZ Bar Preacher Curls 17.5kg 12,9,8

Good workout

[NickelArse]

25th October Push Workout 84.5kg

Weighted Narrow Grip Tricep Dips +30kg 4,3,3
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 32.5kg 5,4,4
EZ Bar Tricep Extension 22.5kg 10,10,10

Dumbbell Pullovers 28kg 6,5,5
Super set with
Barbell Close Grip Bench Press 60kg 5,4,3

Was running short of time so did pullovers superset with close grip bench. Sure got the heart rate up.

[NickelArse]

26th October Cardio Workout 84.1kg

436 calories burnt
29:33 duration

Heart rate average - 153
Heart rate max - 194

2km treadmill run in 9:44 (pace 4:52 p/km)
2km bike in 4:17 (7/30 resistance)
500m row in 2:05 (1/10 resistance)

My first hard cardio session in about 6 months. Really happy with my effort.

[NickelArse]

27th October Legs Workout 83.7kg

Barbell Back Squats

20kg 10
60kg 1
80kg 1
90kg 1
110kg 2,2,2
100kg 2,2

Barbell Front Squats 50kg 5,4,4
Barbell Good Mornings 50kg 8,8,8
Double Overhand Grip Deadlift 100kg 10,10,10
Seated Calf Raise 60kg 10,10,10

Was a little worried last night that my glutes were too tight for a big legs session today (tight glutes give me unbearable pain in my knees). I gave them a pretty good stretch last night but during my warm up I still got stabbing pain in my right knee. Did some more stretching though and they came good did plenty of 20kg front and back Squats as warm up to make sure everything was sweet. All came together really well, I'm particularly happy with the 3 sets of deadlifts which were an awesome way to finish off the session.

[NickelArse]

29th October Holiday Full Body Workout

Barbell Squats 185lbs 3 135lbs 5,5,5,5
Barbell Press 95lbs 5,4,4,4
Straight Bar Pullups 8,6,6,6
Barbell Bench Press 135lbs 6,6,6,6
EZ Bar Bicep Curl 55lbs 10,10,8,6
EZ Bar Tricep Extension 55lbs 10,10,10,8
Barbell Row 135lbs 6,6,6,6

[NickelArse]

30th October Arms and Abs Workout 86.9kg

EZ Bar Bicep Curl 37.5kg 6,5,4
Hanging Leg-Hip Raise (toes to hands) 6,4,4
Seated Incline Hammer Curls 16kg each 8,6,5
Weighted Decline Sit Up 10kg 10,10,10
EZ Bar Preacher Curl 17.5kg 14,12,10
Weighted Side Bends 25kg 8,8,8

[NickelArse]

31st October Pull Workout 84.9kg

Wide Grip Weighted Pullups +30kg 3,2 +20kg 4
Mixed Grip Barbell Row 90kg 6,5,5
Mixed Grip Barbell Shrug 140kg 6,4,4
Neutral Grip Chinups 6,6,6
Dumbbell Row 50kg each 5,4,4
Lat Pulldown 59kg 8,6,6,6

Absolutely epic workout, not quite up to peak strength on pull ups but not far away.

[NickelArse]

1st November Push Workout 84.9kg

Barbell Bench Press

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

Barbell Overhead Press 40kg 6,6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 16kg each 8,5,5
Dumbbell Bench Press 26kg each 5,5,5
Dumbbell Pullover 28kg 8,6,6

Happy with that

[NickelArse]

2nd November Legs Workout 84.9kg

Mixed Grip Barbell Deadlift

100kg 10
140kg 1
160kg 1
200kg 1
180kg 1,1,1
140kg 5,5

Barbell Squat 75kg 9,9,9 (Day 2 Linear Progression 9x3 @ 60% 1RM)
Barbell Front Squat 50kg 5,5,5
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 20kg 6,6,6

Monster session

[NickelArse]

happy to take a rest day today after some punishing sessions this week

[NickelArse]

4th November Pull Workout 84.9kg

Wide Grip Pullups 8,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 32.5kg 8,7,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
Neutral Grip Chinups 6,6,5
Seated Incline Dumbbell Hammer Curls 16kg each 6,4,4
Dumbbell Row 46kg each 6,6,5
Weighted Side Bends 25kg 8,8,8

Really awesome workout today, kept my heart rate really high by keeping rest between sets to a minimum. Avg heart rate of 134 for the session is pretty high by




Also took a progress shot, got a great pump but still too much body fat for decent definition

[NickelArse]

Today's prescription was day 1 of my barbell overhead press linear progression. Which is meant to be 5 set of 5 reps at 60kg but I felt well off the boil and only managed the single rep at 60kg before needing to dial it back to 55kg to squeeze out the 5 sets, this is a significant drop in strength from my last heavy press session on 21/10.

I actually felt the weakest in my core and nearly toppled over backwards when I got my 60kg press overhead. Pretty sure I can put the drop down to low calories for the past couple of days and some really heavy lifting on Thursday and Saturday. Did manage to drop 1.5kg overnight so the calorie deficit is paying off

Considering my strength was a little bit lacking I decided to go high volume and keep the rests periods brief.

5th November Push Workout 83.4kg

Barbell Overhead Press

20kg 6
30kg 2
40kg 1
60kg 1
55kg 3,3,2,2

30kg - 10,9,6
20kg - 7,8 (these 5 sets were meant to be boring but big)

Dumbbell Lateral Raise 16kg each 5,4,4
EZ Bar Front Raise 22.5kg 8,6,6
EZ Bar Upright Row 22.5kg 10,10,10
Straight Arm Lateral Raise 10kg each 6,6,6
Dumbbell Seated Press 16kg each 8,8,8
Dumbbell Pullover 28kg 6,6,6

Obviously disappointed with the pressing but feel like I made up for it with some big volume

[NickelArse]

6th November Legs Workout 84.5kg

Barbell Back Squats

20kg 10
60kg 1,1
90kg 4,4,4,4

Barbell Front Squats 40kg 5,5,5
Barbell Good Mornings 40kg 10,10,10
Barbell Lunge 20kg 5,5,5
Double Overhand Grip Deadlift 100kg 8,8,8
Calf Raise 70kg 8,8,8
So based of the information in the below 2 videos featuring tom purvis I decided to use today's legs sessions to slightly recalibrate my squat technique with increased width in my stance and (ideally) a more upright position at the bottom of the lift.

This should more directly target the quads and put less strain on my lower back.




I took some vids of my squatting this morning so I'll post them up when I've had a chance to edit them.

[NickelArse]

6th November Legs Workout 84.5kg

Barbell Back Squats

20kg 10
60kg 1,1
90kg 4,4,4,4

Barbell Front Squats 40kg 5,5,5
Barbell Good Mornings 40kg 10,10,10
Barbell Lunge 20kg 5,5,5
Double Overhand Grip Deadlift 100kg 8,8,8
Calf Raise 70kg 8,8,8
So based of the information in the below 2 videos featuring tom purvis I decided to use today's legs sessions to slightly recalibrate my squat technique with increased width in my stance and (ideally) a more upright position at the bottom of the lift.

This should more directly target the quads and put less strain on my lower back.

[youtube]Av3LO2GwpAk[ youtube]
[youtube]KGEKRjlZKf8[ youtube]

I took some vids of my squatting this morning so I'll post them up when I've had a chance to edit them.

The vids of me squatting were crap because the squat rack was obscuring the view, will try again next time

[NickelArse]

8th November Pull Workout 84.5kg

Wide Grip Weighted Pullups +40kg 2 +30kg 3,3
Mixed Grip Barbell Row 100kg 5,3,3
Mixed Grip Barbell Shrug 140kg 8,5,5
Neutral Grip Chinups 8,8,6
Dumbbell Row 50kg each 6,5,5
Lat Pulldown 65kg 8 59kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,6,6

Killed it, vid incoming too

[NickelArse]

9th November Arms and Abs Workout 84.5kg

Barbell Bicep Curl 40kg 5,4,3
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Seated Incline Hammer Curls 18kg each 6,5,4
Weighted Decline Sit Up 20kg 10,8,8
EZ Bar Preacher Curl 17.5kg 10x7
Weighted Side Bends 30kg 10,6,6
Knee Raise 8,8,8
Cable Bicep Curl 12.5kg each 10,5,5

[NickelArse]

8th November Pull Workout 84.5kg

Wide Grip Weighted Pullups +40kg 2 +30kg 3,3
Mixed Grip Barbell Row 100kg 5,3,3
Mixed Grip Barbell Shrug 140kg 8,5,5
Neutral Grip Chinups 8,8,6
Dumbbell Row 50kg each 6,5,5
Lat Pulldown 65kg 8 59kg 8,8,8
Double Overhand Grip Barbell Shrug 100kg 10,6,6

Killed it, vid incoming too

[NickelArse]

11th November Push Workout

Weighted Narrow Grip Tricep Dips +40kg 3,2,2
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 32.5kg 7,5,4
EZ Bar Tricep Extension 22.5kg 12,10,10
Dumbbell Pullovers 28kg 8,8,8
Barbell Close Grip Bench Press 60kg 8,6,6
Bodyweight Dips 5,5,4

[NickelArse]

11th November Push Workout

Weighted Narrow Grip Tricep Dips +40kg 3,2,2
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 32.5kg 7,5,4
EZ Bar Tricep Extension 22.5kg 12,10,10
Dumbbell Pullovers 28kg 8,8,8
Barbell Close Grip Bench Press 60kg 8,6,6
Bodyweight Dips 5,5,4