NickelArse's IF LCHF log

[NickelArse]

21st September 3.42km Jog 86.6kg

Total time: 23:22
Burnt 341 calories
Pace 6:50 p/km

Rubbish run, I think I'm going to swap out my steady state cardio for more HIIT. High intensity steady state cardio and low carb dieting just doesn't agree with me, I'm not bothered though, at the moment it's all about trying to lose body fat not trying to run PBs.

[NickelArse]

22nd September Heavy Weight/Low Rep Back and Triceps Workout 86.6kg

Wide Grip Weighted Pullups +10kg 6,5,4
Weighted Narrow Grip Tricep Dips +10kg 7,6,5
Barbell Rows 85kg 5,4,3
Mixed Grip Barbell Shrug 100kg 10,10,10
EZ Bar Skull Crushers 32.5kg 5,3 27.5kg 7

Great workout, felt awesome. Love my heavy back sessions with weighted pull ups

[NickelArse]

23rd September Light Weight/High Rep Legs and Delts Workout 86.2kg

Barbell Squats 60kg 5,6,7
Seated Barbell Press 45kg 8,6,5
Double Overhand Grip Deadlift 100kg 6,6,6
Dumbbell Lateral Raise 12kg each 8,7,6
Front Plate Raise 20kg 7,6,6

Pretty good for my first legs session in 4 months

[NickelArse]

So major weight loss plateau this week but I'm quite confident I'm still losing some fat as my clothes seem looser than they were last week. Musculature also seems to have improved

Decided to up my calories to about 2000 a day, with less visceral and subcutaneous fat to use as fuel I need to be adding more calories if I want to continue my fat loss.

I'm going to stick with strict Keto but 1500 is too low to continuously eat for someone of my size and activity levels. It was fine when I had a heap of belly fat to lose but now that has getting smaller there's less fuel to burn and I'll risk overtraining and underfeeding if I stay too low for too long.

Fun fact your body can use 14.3 calories per kilo of body fat in an underfed state (http://www.ncbi.nlm.nih.gov/pubmed/15615615) which for me meant about 300 calories per day when I re-started training in August. That number would be closer to 200 now.

Happy I'm still getting stronger but I'm probably close to overtraining if I keep up this volume. I really should focus on losing weight first, then putting strength back on once I've hit my desired BF%

24th September Pump Class 86.2kgs

Duration: 53 minutes
Avg Heart Rate: 143
Calories Burnt: 664

Didn't enjoy this class as much as the previous one, instructor did a lot of static holds and stuff during exercises which isn't really why I'm there, just want to belt out as many reps as possible.

Legs were pretty sore from my legs session the day before which didn't help.

Overall I just enjoyed the style of the class by the other instructor.

25th September Heavy Weight/Low Rep Pecs and Biceps Workout 86.2kg

Barbell Bench Press 95kg 3,3 90kg 3
EZ Bar Bicep Curl 42.5kg 5,3,3
Incline Barbell Bench Press 60kg 6,6,5
Hammer Curls 20kg each 5,5,4
Dumbbell Pec Fly 16kg each 5,5,5

26th September Light Weight/High Rep Back and Triceps Workout 86.2kg

Wide Grip Pullups 10,6,5
Narrow Grip Tricep Dips 12,8,8
Double Overhand Grip Barbell Rows 60kg 10,10,10
Double Overhand Grip Barbell Shrug 90kg 10,10,8 (grip gave out)
EZ Bar Skull Crushers 27.5kg 10,7,6

Really happy with my 2 weights sessions on Sunday and Monday, my next session is meant to be heavy legs so I might take a rest day tomorrow to get ready for it and smash it out of the park on Wednesday.

[NickelArse]

So major weight loss plateau this week but I'm quite confident I'm still losing some fat as my clothes seem looser than they were last week. Musculature also seems to have improved

Decided to up my calories to about 2000 a day, with less visceral and subcutaneous fat to use as fuel I need to be adding more calories if I want to continue my fat loss.

I'm going to stick with strict Keto but 1500 is too low to continuously eat for someone of my size and activity levels. It was fine when I had a heap of belly fat to lose but now that has getting smaller there's less fuel to burn and I'll risk overtraining and underfeeding if I stay too low for too long.

Fun fact your body can use 14.3 calories per kilo of body fat in an underfed state (http://www.ncbi.nlm.nih.gov/pubmed/15615615) which for me meant about 300 calories per day when I re-started training in August. That number would be closer to 200 now.

Happy I'm still getting stronger but I'm probably close to overtraining if I keep up this volume. I really should focus on losing weight first, then putting strength back on once I've hit my desired BF%

24th September Pump Class 86.2kgs

Duration: 53 minutes
Avg Heart Rate: 143
Calories Burnt: 664

Didn't enjoy this class as much as the previous one, instructor did a lot of static holds and stuff during exercises which isn't really why I'm there, just want to belt out as many reps as possible.

Legs were pretty sore from my legs session the day before which didn't help.

Overall I just enjoyed the style of the class by the other instructor.

25th September Heavy Weight/Low Rep Pecs and Biceps Workout 86.2kg

Barbell Bench Press 95kg 3,3 90kg 3
EZ Bar Bicep Curl 42.5kg 5,3,3
Incline Barbell Bench Press 60kg 6,6,5
Hammer Curls 20kg each 5,5,4
Dumbbell Pec Fly 16kg each 5,5,5

26th September Light Weight/High Rep Back and Triceps Workout 86.2kg

Wide Grip Pullups 10,6,5
Narrow Grip Tricep Dips 12,8,8
Double Overhand Grip Barbell Rows 60kg 10,10,10
Double Overhand Grip Barbell Shrug 90kg 10,10,8 (grip gave out)
EZ Bar Skull Crushers 27.5kg 10,7,6

Really happy with my 2 weights sessions on Sunday and Monday, my next session is meant to be heavy legs so I might take a rest day tomorrow to get ready for it and smash it out of the park on Wednesday.

I just realised the study link I posted is total garbage, disregard.

[NickelArse]

28th September Heavy Weight/Low Rep Legs and Delts Workout 85.4kg

Barbell Squats 60kg 3 80kg 3 90kg 4,3,3
Seated Barbell Press 60kg 1 55kg 3 50kg 4,3
Mixed Grip Deadlift 100kg 2 120kg 5,5,4
Dumbbell Lateral Raise 16kg each 6,5,4
Front Plate Raise 20kg 7,6,6

Down to 85.4kg which is pretty good going, overall workout was great except I over estimated my shoulder strength on the Barbell Press and had to drop the bar on to my lap, no damage done except to my ego

[NickelArse]

29th September Light Weight/High Rep Pecs and Biceps Workout 84.7kg

Barbell Bench Press 75kg 10,8,6
Barbell Bicep Curl 35kg 8 30kg 9,7
Incline Dumbbell Bench Press 26kg each 8,8,6
Hammer Curls 16kg each 9,7,4
Dumbbell Pec Fly 12kg each 16,8,6

Awesome workout, it got off to a good start when I weighed myself in another 700 grams lighter then I really smashed this high rep workout and got a massive pump even though my muscles are pretty flat from some seriously low carb days of late. Took some progress shots that I'll upload later.

Went to absolute failure on the final set of the hammer curls as I was expecting to be able to get to 6 reps, not worried by it or anything just put it down to low calorie low carb

Also loved my Pec Fly sets, get such an amazing pump from those high reps, might bump up the weight a little bit next time around but we'll see how I feel

[NickelArse]

30th September Heavy Weight/Low Rep Back and Triceps Workout 85.7kg

Wide Grip Weighted Pullups +10kg 7,5,4
Weighted Narrow Grip Tricep Dips +10kg 7,6,5
Barbell Rows 85kg 6,4,3
Mixed Grip Barbell Shrug 110kg 10,8,8
EZ Bar Skull Crushers 32.5kg 5,4,3

[NickelArse]

1st October Light Weight/High Rep Legs and Delts Workout 86.3kg

Barbell Squats 70kg 8,7,6
Standing Barbell Press 45kg 10,7,6
Double Overhand Grip Deadlift 100kg 8,6,6
Dumbbell Lateral Raise 12kg each 10,7,6
Barbell Lunge 20kg 5,5,5

Good session, little bit of weight gain from last nights pizza but obviously that's expected.

[NickelArse]

2nd October Heavy Weight/Low Rep Pecs and Biceps Workout 85.9kg

Barbell Bench Press 95kg 3,3 90kg 3
EZ Bar Bicep Curl 42.5kg 5,3,3
Incline Barbell Bench Press 70kg 4,3 65kg 3
Hammer Curls 20kg each 6,5,4
Dumbbell Pec Fly 16kg each 5,5,5

[NickelArse]

Got a super busy 3 weeks at work so might not be logging as much as normal. Should still be hitting the gym hard though

[NickelArse]

3rd October Light Weight/High Rep Back and Triceps Workout 86.3kg

Wide Grip Pullups 11,6,5
Narrow Grip Tricep Dips 12,8,8
Double Overhand Grip Barbell Rows 65kg 10,8,8
Double Overhand Grip Barbell Shrug 100kg 8,6,6
EZ Bar Skull Crushers 27.5kg 10,7,6

With my fat loss stalling, I'm going to do a bit of a deloading week, one day on one day off.

My legs are still crippled from yesterday's high rep squats, deads and lunges so it couldn't come at a better time. I jsut need to make sure I'm pretty strict with carbs and calories on my rest days

[NickelArse]

5th October Heavy Weight/Low Rep Legs and Delts Workout 85.9kg

Barbell Squats 100kg 3,3,3
Seated Barbell Press 55kg 4,3,3
Mixed Grip Deadlift 130kg 4,4,3
Dumbbell Lateral Raise 16kg each 7,5,4
Front Raise 24kg 5,3,3

Weight loss stalling, probably due to the carbs consumed over the last few days. Due to a variety of reasons haven't been able to be proper strict on the diet.

Strength increasing though so I'm happy with that

Gonna go for some morning cardio and a 24 hour fast tomorrow.

[NickelArse]

7th October Cardio Workout 84.4kg

Total time: 28:46
Calories Burnt: 436


Run
Distance: 2km
Incline: 1.5
Time: 11:00 minutes
Pace: 5:30 p/km

Row
Distance: 1.5km
Resistance: 5/10

Had intended to do the rowing as a tabata HIIT session but my tabata timer on my phone kept ****ing up, so just did 1500m instead.

Now completing a 24 hour fast until dinner.

Look at that weight loss too, amazing what decreased training frequency can achieve

[NickelArse]

8th October Light Weight/High Rep Pecs and Biceps Workout 84.7kg

Barbell Bench Press 80kg 10,7,6
Barbell Bicep Curl 35kg 9,7,6
Incline (28 degrees) Barbell Bench Press 60kg 10,9,7
Hammer Curls 16kg each 10,7,6
Dumbbell Pec Fly 14kg each 10,6,5

Experimented with lower gradient on incline bench press, definitely gave me more strength but didn't work the upper pecs as well IMO, gonna do 1 week at 28 and 1 week at 38 to get the best of both worlds.

Weight loss still kinda stalling but gonna stick to the increased rest days and increased cardio/fast days and I reckon I'll be golden.

[NickelArse]

9th October Heavy Weight/Low Rep Back and Triceps Workout 84.7kg

Wide Grip Weighted Pullups +20kg 4,4,3
Weighted Narrow Grip Tricep Dips +20kg 5,5,4
Mixed Grip Barbell Rows 100kg 3,3,3
Mixed Grip Barbell Shrug 120kg 8,6,6
EZ Bar Skull Crushers 35kg 4,3 32.5kg 5

Nice workout, getting some nice strength returning

Had a pretty big cheat meal last night so was kinda surprised to weigh in same as yesterday but happy days none the less. I definitely feel my workouts are more productive taking one day on one day off (even when there's a cardio day inbetween)

[NickelArse]

10th October Cardio Workout 85.6kg

Total time: 30:05
Calories Burnt: 410

Run
Distance: 2km
Incline: 1.5
Time: 10:15 minutes
Pace: 5:00 p/km for first km 5:30 p/km for 2nd km

5:00 is just too quick and not actually enjoyable, 5:15 or 5:30 is better

Tabata Row (8 bouts)
Distance: 834 metres
Resistance: 10/10

Going to work on increasing my distance over the 8 tabata bouts at maximum intensity.

Now completing a 24 hour fast until dinner.

[NickelArse]

11th October Light Weight/High Rep Legs and Delts Workout 85.6kg

Barbell Squats 80kg 8,7,6
Standing Barbell Press 50kg 8 45kg 8,7
Double Overhand Grip Deadlift 100kg 10,8,7
Dumbbell Lateral Raise 14kg each 7,6 12kg 7
Barbell Lunge 20kg 7,5,5

Nice workout, feeling trim, fit and strong. Gonna switch to maintenance calories + carb cycling on Friday I think.

[NickelArse]

12th October Heavy Weight/Low Rep Pecs and Biceps Workout 85.3kg

Barbell Bench Press 100kg 2,2 90kg 3,3
EZ Bar Bicep Curl 45kg 3 42.5kg 3,3
Incline (28 degrees) Barbell Bench Press 80kg 4,3,3
Hammer Curls 20kg each 6,5,4
Dumbbell Pec Fly 16kg each 7,4,4

[NickelArse]

13th October Cardio Workout 85.3kg

Total time: 30:23
Calories Burnt: 400

Run
Distance: 2km
Incline: varied
Time: 11:15 minutes
Pace: varied

Started with a pace of 5:15 km and incline of 1.5 but was seriously labouring through that, slowed down to 6:00 km and zero incline which was much more enjoyable

Cycle
Distance: 3km
Resistance: varied
Time: 7:00 minutes
Speed: varied

The tabata rowing I did on Monday has left me with a weird pain in my right ankle, not bad enough to stop me from training but enough to make me avoid the rower this morning.

Just gonna take it easy and I think it will get better on it's own, not sure if it's a muscular or joint related issue. Strange that it would happen on a rower with zero lateral movement which makes me think it's muscular.

[NickelArse]

14th October Light Weight/High Rep Back and Triceps Workout 84.9kg

Wide Grip Pullups 12,6,6
Narrow Grip Tricep Dips 12,8,8
Double Overhand Grip Barbell Rows 70kg 9,8,6
Double Overhand Grip Barbell Shrug 100kg 9,6,6
EZ Bar Skull Crushers 27.5kg 10,8,7

[NickelArse]

17th October Heavy Weight/Low Rep Legs and Delts Workout 84.8kg

Barbell Squats 110kg 3 100kg 3,3
Mixed Grip Deadlift 140kg 4,3,3
Seated Barbell Press 55kg 4,3,3
Dumbbell Lateral Raise 16kg each 8,6,5
Dumbbell Front Raise 12kg each 6,5,4

Really enjoying eating a few more calories and carbs, feel like I'm progressing really well.

Think I might switch to a PPL program for a few weeks before I start 5/3/1

[NickelArse]

18th October Light Weight/High Rep Pecs and Biceps Workout 84.7kg

Barbell Bench Press 80kg 9 ,7,6
Barbell Bicep Curl 35kg 8,7,6
Incline (28 degrees) Barbell Bench Press 60kg 10,9,7
Hammer Curls 16kg each 10,7,6
Dumbbell Pec Fly 14kg each 10,6,5

[NickelArse]

20th October Heavy Weight/Low Rep Back and Triceps Workout 85.7kg

Wide Grip Weighted Pullups +20kg 5,4,3
Weighted Narrow Grip Tricep Dips +20kg 6,5,5
Mixed Grip Barbell Rows 100kg 3,3,3
Mixed Grip Barbell Shrug 120kg 8,6,6
EZ Bar Skull Crushers 35kg 5,3,3

Strength continues to build, great workout

[NickelArse]

21st October Light Weight/High Rep Legs and Delts Workout

Barbell Squats 80kg 8,7,6
Standing Barbell Press 50kg 8,5,4
Double Overhand Grip Deadlift 100kg 10,8,6
Dumbbell Lateral Raise 14kg each 7,6,5
Barbell Lunge 20kg 7,5,5

[NickelArse]

22nd October Cardio Workout 85.2kg

Total time: 34:42
Calories Burnt: 379

Run
Distance: 2km
Incline: 1.5
Time: 10:44 minutes
Pace: 5:15 p/km

Did a cycle and slow jog warm up, really wanted to be able to push through this 2km with maximum intensity.

First time I've been able to maintain the 1.5 incline for the 2 whole kilometres, was also great to sit at the 5:15 p/km pace for the full 2km too

Decided to do some leisurely rowing as a cool down, considering I did a bit of damage to my ankle on 10/10 after an intense tabata row I thought I'd take it easy on the rower and see how my body responds

[NickelArse]

23rd October Heavy Weight/Low Rep Pecs and Biceps Workout 84.5kg

Barbell Bench Press 100kg 3,2,2
EZ Bar Bicep Curl 45kg 4,3,3
Incline (28 degrees) Barbell Bench Press 80kg 4,3,3
Hammer Curls 22kg each 4,3,3
Dumbbell Pec Fly 16kg each 7,4,4

[NickelArse]

24th October Light Weight/High Rep Back and Triceps Workout 85.1kg

Wide Grip Pullups 13,6,5
Narrow Grip Tricep Dips 13,8,8
Double Overhand Grip Barbell Rows 70kg 10,8,6
Double Overhand Grip Barbell Shrug 100kg 9,6,6
EZ Bar Skull Crushers 30kg 9,7,6

[NickelArse]

Gonna switch up my routine a bit and go for Push Pull Legs starting tomorrow, going to give it at least a month and then maybe move on to 5/3/1

[NickelArse]

25th October Heavy Weight/Low Rep Legs Workout

Squats 110kg 3 100kg 3,3
Mixed Grip Deadlift 140kg 5,4,4
Leg Press 150kg (100kg in plates and 50kg "starting weight") 5,5,5
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 20kg 7,5,5

Still feeling a bit wobbly under the 110kg Squat but 100kg feels great. Deadlifts were super strong.