30th September Pull Workout 81.9kg
Straight Bar Pullups 20,8,6
Mixed Grip Conventional Barbell Deadlift
145kg 6,6,6,6 (6x4 @ 70% 1RM)
Hanging Leg Raise 6,6,6
EZ Bar Bicep Curl 35kg 6,6,6
Dumbbell Shrugs 44kg each 8,8,8
Seated Dumbbell Hammer Curls 18kg each 5,5,5
Cable Row 100kg 5,5,5
Machine Crunch 40kg 13,10,10
Crucifixion Curls 10kg each 10,8,8
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Thread: NickelArse's IF LCHF log
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09-30-2019, 05:18 AM #721insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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09-30-2019, 05:32 PM #722
1st October Cardio Workout 82.1kg
409 calories burnt
36:08 duration
Heart rate average - 135
Heart rate max - 181
2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 3:57 (7/30 resistance)
500m row in 1:46.9 (1/10 resistance)
Pretty great interval training sessioninsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-01-2019, 03:27 PM #723
2nd October Push Workout 81.4kg
Barbell Bench Press
60kg 4
80kg 2
90kg 1
100kg 1
110kg 1
100kg 3,3,3,2,2 (3x5 at 85% 1RM)
Incline Barbell Bench Press 70kg 4,4,4
Decline Barbell Bench Press 80kg 8,8,8
Seated Barbell Shoulder Press 45kg 4,4,4
EZ Bar Skullcrushers 30kg 4,4,4
Dumbbell Bench Press 24kg each 7,7,7
Cable Cross Overs 12.5kg each 8,8,7
Dumbbell Pec Fly 12kg each 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-02-2019, 03:28 PM #724
3rd October Legs Workout 81.4kg
Barbell Low Bar Back Squat
20kg 10
60kg 4
80kg 1
100kg 1
120kg 1
140kg 1
127.5kg 1
100kg 3,3,3
These were dog **** to be honest, I also nearly lost the bar at the top of my 127.5kg single which was a bit scary and put a bit of strain on my wrists to stop it dropping. Never had that happen on a low bar squat before. I've definitely been going a bit too hard lately. Gonna take a well deserved rest day tomorrow.
Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 4,4,4
Leg Extensions 65kg 7,7,7
Calf Raise 55kg 10,10,10
Hamstring Curl 30kg 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-04-2019, 05:39 PM #725
5th October Pull Workout 82.4kg
Mixed Grip Conventional Barbell Deadlift
125kg 9,9,9 (9x3 @ 60% 1RM)
Weighted Pullups +20kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 6,6,6
Dumbbell Row 60kg each 3,3,3
EZ Bar Curls 35kg 6,6,6
Cable Row 75kg 8,8,8
Seated Dumbbell Hammer Curls 16kg each 8,8,8
Hanging Leg Raise (toes to hands) 7,7,7
Vertical Leg Raise 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-05-2019, 06:42 PM #726
6th October Push Workout 83.3kg
Dips 18,8,8
Barbell Shoulder Press 40kg 8,8,8
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
EZ Bar Skull Crushers 35kg 4,3,3
Dumbbell Kickbacks 12kg each 8,88
Dumbbell Tricep Extension 22kg 6,6,6
Tricep Pushdown 30kg 8,9,9insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-06-2019, 04:41 PM #727
7th October Legs Workout 83.2kg
Barbell Low Bar Back Squat
20kg 10
60kg 4
105kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat 80kg 3,3,3
Barbell Good Mornings 60kg 4,4,4
Feet Forward Smith Squat 60kg 5,5,5
Calf Raise 55kg 8,8,8
Leg Extension 65kg 7,7,7insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-09-2019, 12:47 AM #728
Had a dreadful night's sleep and a pretty ****ty workout to match unfortunately. Was meant to build up to some really heavy deads but couldn't get in the zone.
9th October Pull Workout 82.5kg
Mixed Grip Conventional Barbell Deadlift
70kg 8
120kg 3
160kg 1
180kg 1
190kg 1,1
Straight Bar Pullups 10,10,10
Mixed Grip Barbell Row 60kg 8,8,8
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 35kg 6,6,6
Double Underhand Grip Chinups 6,6,6
Seated Dumbbell Hammer Curls 16kg 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-09-2019, 05:51 PM #729
10th October Push Workout 82.1kg
Barbell Shoulder Press
30kg 4
40kg 3
50kg 1
60kg 3,2,2
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
Dips 6,6,6
Dumbbell Lateral Raise 12kg 8,8,8
Seated Dumbbell Press 20kg each 8,8,8
Dumbbell Rear Delt Raise 10kg each 10,10,10
Barbell Upright Row 35kg 6,6,6
Cable Lateral Raise 5kg each 8,7,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-12-2019, 10:59 PM #730
Been feeling a bit under the weather lately, not properly sick just a bit of a cold. Super annoying and my lifting is slipping a bit.
12th October Legs Workout 82.0kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat 65kg 4,4,4
Barbell Good Mornings 40kg 8,8,8
Calf Raise 55kg 8,8,8
Feet Forward Smith Squat 40kg 8,8,8
Leg Extension 65kg 7,7,7insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-12-2019, 11:12 PM #731
13th October Pull Workout 83.2kg
Straight Bar Pullups 12,10,10
Mixed Grip Barbell Row 80kg 5,5,5
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 41kg 5,5,5
Double Underhand Grip Chinups 7,7,8
Seated Dumbbell Hammer Curls 16kg 7,7,7
Machine Row 60kg 8,8,8
Kneeling Cable Crunch 25kg 15,15,15insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-13-2019, 07:17 PM #732
14th October Push Workout 82.3kg
Barbell Bench Press
60kg 4
80kg 1
100kg 3,3,3,3,3 (3x5 at 85% 1RM)
Incline Barbell Bench Press 60kg 6,6,6
Seated Barbell Shoulder Press 45kg 6,6,6
EZ Bar Skullcrushers 30kg 5,5,5
Dumbbell Pec Fly 12kg each 8,8,8
Dumbbell Bench Press 24kg each 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-15-2019, 02:30 PM #733
15th October Cardio Workout 82.3kg
311 calories burnt
18:51 duration
Heart rate average - 168
Heart rate max - 188
Distance - 3.54km
Pace - 5:19 min/km
Quite a bit slower than last time, had some dramas with my GPS on my phone which would have contributed but still feeling a bit under the weather tooinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-15-2019, 02:51 PM #734
Wasn't sure if I was going to train today, set my alarm and said to myself if I feel like crap when I wake up I won't go.
Woke up feeling good and absolutely smashed it at the gym. Feeling heaps better.
16th October Legs Workout 83.6kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 2
120kg 1
127.5kg 3,3,3,3,3 (3x5 @ 85% 1RM)
Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 4,4,4
Feet Forward Smith Squat 40kg 8,8,8
Calf Raise 60kg 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-17-2019, 02:14 PM #735
18th October Pull Workout 83.0kg
Mixed Grip Conventional Barbell Deadlift
145kg 6,6,6,6 (6x4 @ 70% 1RM)
Straight Bar Pullups 8,8,8
Hanging Leg Raise 8,8,6
Seated Dumbbell Hammer Curls 16kg each 7,7,7
Exercise Ball Crunch 10,10,10
Machine Crunch 45kg 6,6,6
Situp 6,6,6
Vertical Leg Raise 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-18-2019, 04:30 PM #736
Feeling good lads, back to 100% I think
19th October Push Workout 82.9kg
Weighted Dips +20kg 8,8,8
Barbell Shoulder Press 40kg 9,9,9
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
EZ Bar Skull Crushers 30kg 7,7,7
Dumbbell Kickbacks 12kg each 8,88
Tricep Pushdown 30kg 9,9,9
Dumbbell Tricep Extension 22kg 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-22-2019, 02:32 PM #737
21st October Legs Workout 84.9kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat 80kg 3,3,3
Barbell Good Mornings 60kg 4,4,4
Feet Forward Smith Squat 40kg 8,8,8
Calf Raise 55kg 8,8,8
Leg Extension 67.5kg 7,7,7insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-22-2019, 02:42 PM #738
23rd October Pull Workout 83.3kg
Mixed Grip Conventional Barbell Deadlift
125kg 9,9,9 (9x3 @ 60% 1RM)
Pullups 8,8,8
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Curls 35kg 6,6,6
Machine Row 67.5g 8,8,8
Chinups 6,6,6
Seated Dumbbell Hammer Curls 18kg each 5,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-23-2019, 02:40 PM #739
Left shoulder had been acting up a bit so took it easy on barbell press and barbell bench. The rest of the workout was at full intensity though. Shoulder felt fine by the end of the workout, hopefully no further issues.
24th October Push Workout 82.3kg
Barbell Shoulder Press 45kg 4,4,4
Barbell Bench Press 65kg 10,10,10
Dips 6,6,6
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each 8,8,8
Dumbbell Rear Delt Raise 12kg each 10,10,10
Barbell Upright Row 35kg 6,6,6
Plate Front Raise 20kg 6,6,6
Cable Lateral Raise 5kg each 10,10,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-26-2019, 02:43 AM #740
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10-26-2019, 02:48 AM #741
26th October Legs Workout 81.9kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 2
120kg 1
127.5kg 3,3,3,3,3 (3x5 @ 85% 1RM)
Barbell Front Squat 60kg 6,6,6
Barbell Good Mornings 60kg 5,5,5
Feet Forward Smith Squat 80kg 5,5,5
Leg Exention 55kg 10,10,10
Calf Raise 55kg 10,10,10
Great workoutinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-26-2019, 06:55 PM #742
Heavy deads 24 hours after heavy squats, brave or stupid?
27th October Pull Workout 82.8kg
Mixed Grip Conventional Barbell Deadlift
175kg 3,3,3,3,3 (5x3 @ 85% 1RM)
Hanging Leg Raise 8,6,6
Mixed Grip Barbell Shrugs 100kg 10,10,10
Kneeling Cable Crunch 30kg 20,15,12
Cable Curl 80kg 6,6,6
Ez Bar Bicep Curl 35kg 6,6,6
Machine Crunch 40kg 10,10,10
Seated Dumbbell Hammer Curls 16kg each 8,8,8
Exercise Ball Crunch 10,10,10insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-27-2019, 04:29 PM #743
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10-28-2019, 02:14 PM #744
Pecs looked pumped af after this session
29th October Push Workout 82.6kg
Barbell Bench Press
20kg 10
60kg 4
80kg 2
100kg 3,3,3,3,3 (3x5 at 85% 1RM)
Incline Barbell Bench Press 60kg 7,7,7
Seated Barbell Shoulder Press 45kg 5,5,5
Dips 6,6,6
Dumbbell Pec Fly 12kg each 12,12,12
Dumbbell Bench Press 24kg each 10,9,8
Cable Cross Overs 12.5kg each 8,7,7insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-30-2019, 02:12 PM #745
31st October Legs Workout 83.6kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 40kg 10,10,10
Feet Forward Smith Squat 60kg 6,6,6
Leg Extension 67.5kg 7,7,7
Calf Raise 60kg 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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10-31-2019, 10:27 PM #746
1st November Pull Workout 82.4kg
Weighted Straight Bar Pullups +40kg 3,3,3
Mixed Grip Barbell Row 100kg 4,4,4
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Bicep Curl 35kg 6,6,6
Weighted Double Underhand Grip Chinups +20kg 5,5,5
Machine Row 80kg 8,8,8
Seated Dumbbell Hammer Curls 18kg 7,7,7insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-07-2019, 07:21 PM #747
4th November Legs Workout 83.9kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 3,3,3
Feet Forward Smith Squat 60kg 4,4,4
Leg Extension 60kg 6,6,6
Calf Raise 50kg 10,10,10insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-07-2019, 07:29 PM #748
7th November Pull Workout 84.4kg
Mixed Grip Conventional Barbell Deadlift
145kg 6,6,6,6 (6x4 @ 70% 1RM)
Hanging Leg Raise 6,6,6
EZ Bar Curls 35kg 6,6,6
Exercise Ball Crunch 10,10,10
Seated Dumbbell Hammer Curls 16kg each 8,8,8
Kneeling Cable Crunch 35kg 10,10,10
Machine Crunch 45kg 5,5,5
Cable Row 80kg 5,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-08-2019, 09:23 PM #749
9th November Push Workout 83.7kg
Barbell Shoulder Press 55kg 3,3,3,3,3
Dips 6,6,6
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each 8,8,8
Dumbbell Rear Delt Raise 14kg each 10,10,10
Barbell Upright Row 35kg 6,6,6
Plate Front Raise 20kg 6,6,6
Cable Lateral Raise 5kg each 8,7,7insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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11-09-2019, 09:34 PM #750
Slight glute strain, couldn't get the output I wanted
10th November Legs Workout 85.0kg
Barbell Low Bar Back Squat
20kg 10
60kg 3
100kg 1
120kg 1
127.5kg 2,2,2 like I said my right glute was tight and couldn't get the reps I wanted (3x5 @ 85% 1RM)
Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 4,4,4
Feet Forward Smith Squat 60kg 3,3,3
Leg Exention 50kg 10,10,10
Calf Raise 50kg 10,10,10insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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