NickelArse's IF LCHF log

[NickelArse]

Sunday's workout was a bit of a recovery session

3rd July Deadlift Recovery Workout 85.3kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 100 kg/220 lbs × 5
Set 4: 100 kg/220 lbs × 5

Shrug (Barbell)
Set 1: 100 kg/220 lbs × 8
Set 2: 100 kg/220 lbs × 8
Set 3: 100 kg/220 lbs × 8

Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8

Triceps Dip
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8

Bicep Rehab

Hammer Curl (Dumbbell)
Set 1: 7 kg/15.4 lbs × 8
Set 2: 7 kg/15.4 lbs × 8
Set 3: 7 kg/15.4 lbs × 8
Set 4: 7 kg/15.4 lbs × 8
Set 5: 7 kg/15.4 lbs × 8

Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 7 kg/15.4 lbs × 8
Set 2: 7 kg/15.4 lbs × 8
Set 3: 7 kg/15.4 lbs × 8
Set 4: 7 kg/15.4 lbs × 8
Set 5: 7 kg/15.4 lbs × 8

[NickelArse]

My right hip is a bit angry at the moment, hoping I can get things right without another visit to the physio.

7th July Legs Workout 83.7kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 8
Set 5: 100 kg/220 lbs × 3
Set 6: 100 kg/220 lbs × 3

Front Squat (Barbell)
Set 1: 60 kg/132 lbs × 5
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5

Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6

Hack Squat
Set 1: 70 kg/154 lbs × 7
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7

Calf Press on Leg Press
Set 1: 140 kg/308 lbs × 10
Set 2: 140 kg/308 lbs × 10
Set 3: 140 kg/308 lbs × 10

Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 10
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10

Bicep Rehab

Hammer Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 5
Set 2: 10 kg/22 lbs × 5
Set 3: 10 kg/22 lbs × 5
Set 4: 10 kg/22 lbs × 5
Set 5: 10 kg/22 lbs × 5

Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 10 kg/22 lbs × 5
Set 2: 10 kg/22 lbs × 5
Set 3: 10 kg/22 lbs × 5
Set 4: 10 kg/22 lbs × 5
Set 5: 10 kg/22 lbs × 5

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

[NickelArse]

Right hip still a bit tight, wasn't able to max out my deadlifts, feels like it's on the mend. Still grinding through my bicep recovery but added a lot more back work today.

9th July Pull Workout 85.3kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 8
Set 4: 140 kg/308 lbs × 4
Set 5: 140 kg/308 lbs × 6

Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8

Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Bent Over One Arm Row (Dumbbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

Chin Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps

Seated Row (Machine)
Set 1: 55 kg/121 lbs × 6
Set 2: 55 kg/121 lbs × 6
Set 3: 55 kg/121 lbs × 6

Bicep Rehab

Hammer Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 5
Set 2: 10 kg/22 lbs × 5
Set 3: 10 kg/22 lbs × 5
Set 4: 10 kg/22 lbs × 5
Set 5: 10 kg/22 lbs × 5

Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 10 kg/22 lbs × 5
Set 2: 10 kg/22 lbs × 5
Set 3: 10 kg/22 lbs × 5
Set 4: 10 kg/22 lbs × 5
Set 5: 10 kg/22 lbs × 5

[NickelArse]

My first proper push workout in a few weeks, bicep recovering well so I'm ramping back to full intensity. Right hip has been feeling better hopefully I can smash some good squats tomorrow morning.

12th July Push Workout 84.9kg

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 12
Set 4: 80 kg/176 lbs × 10
Set 5: 80 kg/176 lbs × 7

Triceps Dip
Set 1: 12 reps
Set 2: 12 reps
Set 3: 10 reps

Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 8
Set 2: 12.5 kg/27.5 lbs × 8
Set 3: 12.5 kg/27.5 lbs × 8

Incline Bench Press (Barbell)
Set 1: 40 kg/88 lbs × 8
Set 2: 40 kg/88 lbs × 8
Set 3: 40 kg/88 lbs × 8

Skullcrusher (Barbell)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8

Bicep Rehab

Hammer Curl (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5
Set 4: 12.5 kg/27.5 lbs × 5
Set 5: 12.5 kg/27.5 lbs × 5

Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5
Set 4: 12.5 kg/27.5 lbs × 5
Set 5: 12.5 kg/27.5 lbs × 5

[NickelArse]

Ripping legs workout this morning, hip tightness has almost completely resolved. Should be my last session with bicep rehab too, my next pull session should be basically back to normal just at a slightly lower weight

14th July Legs Workout 85.2kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 12 - fffffffffffffffffffkkkkkkkkkkkkkkkkkkkkkkkkkk yeah this felt good
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6

Front Squat (Barbell)
Set 1: 60 kg/132 lbs × 4
Set 2: 60 kg/132 lbs × 4
Set 3: 60 kg/132 lbs × 4

Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8

Hack Squat
Set 1: 70 kg/154 lbs × 7
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7

Calf Press on Leg Press
Set 1: 140 kg/308 lbs × 12
Set 2: 140 kg/308 lbs × 10
Set 3: 140 kg/308 lbs × 10

Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 10
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10

Bicep Rehab

Hammer Curl (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5
Set 4: 12.5 kg/27.5 lbs × 5
Set 5: 12.5 kg/27.5 lbs × 5

Bicep Curl (Dumbbell) (Pronated Grip)
Set 1: 12.5 kg/27.5 lbs × 5
Set 2: 12.5 kg/27.5 lbs × 5
Set 3: 12.5 kg/27.5 lbs × 5
Set 4: 12.5 kg/27.5 lbs × 5
Set 5: 12.5 kg/27.5 lbs × 5

[NickelArse]

Went on holiday so took last week off training, the good news is my hip is fully healed so I should be able to work all lower body stuff at full intensity. My bicep also seems to have recovered but I've just got to gradually increase my resistance before hitting full intensity

22nd July Pull Workout 85.6kg

Deadlift (Barbell) (Belted)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 10
Set 4: 140 kg/308 lbs × 6
Set 5: 140 kg/308 lbs × 6

Pull Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps

Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8

Bent Over One Arm Row (Dumbbell)
Set 1: 40 kg/88 lbs × 5
Set 2: 40 kg/88 lbs × 5
Set 3: 40 kg/88 lbs × 5

Chin Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps

Bicep Curl (EZ Bar)
Set 1: 33 kg/72.6 lbs × 5
Set 2: 33 kg/72.6 lbs × 5
Set 3: 33 kg/72.6 lbs × 5

Seated Row (Machine)
Set 1: 77 kg/169.4 lbs × 6
Set 2: 77 kg/169.4 lbs × 6
Set 3: 77 kg/169.4 lbs × 6

Hammer Curl (Dumbbell)
Set 1: 15 kg/33 lbs × 5
Set 2: 15 kg/33 lbs × 5
Set 3: 15 kg/33 lbs × 5

[NickelArse]

Good push session this morning, bench press moved well

23rd July Push Workout 86.1kg

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 15
Set 4: 80 kg/176 lbs × 8
Set 5: 80 kg/176 lbs × 7

Triceps Dip
Set 1: 14 reps
Set 2: 12 reps
Set 3: 10 reps

Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 8
Set 2: 12.5 kg/27.5 lbs × 8
Set 3: 12.5 kg/27.5 lbs × 8

Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6

Skullcrusher (EZ Bar)
Set 1: 30 kg/66 lbs × 5
Set 2: 30 kg/66 lbs × 5
Set 3: 30 kg/66 lbs × 5

Seated Overhead Press (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8

Chest Fly (Dumbbell)
Set 1: 15 kg/33 lbs × 6
Set 2: 15 kg/33 lbs × 6
Set 3: 15 kg/33 lbs × 6

[NickelArse]

Good high volume squats this morning, looking forward to putting the hammer down with some increased intensity this week.

24th July Legs Workout 85.5kg

Squat (Barbell) (Belt and Sleeves)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 13
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6

Front Squat (Barbell) (Belt and Sleeves)
Set 1: 80 kg/176 lbs × 2
Set 2: 80 kg/176 lbs × 2
Set 3: 80 kg/176 lbs × 2

Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6

Hack Squat
Set 1: 70 kg/154 lbs × 7
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7

Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 10
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10

Leg Extension (Machine)
Set 1: 45 kg/99 lbs × 10
Set 2: 45 kg/99 lbs × 10
Set 3: 45 kg/99 lbs × 10

[NickelArse]

5 plates went up and down pretty easy, feel like I'm building towards some big numbers

28th July Pull Workout

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 200 kg/440 lbs × 1
Set 6: 220 kg/484 lbs × 1 - Definitely got more in the tank here
Set 7: 140 kg/308 lbs × 5
Set 8: 140 kg/308 lbs × 5
Set 9: 140 kg/308 lbs × 5

Pull Up
Set 1: 10 reps
Set 2: 8 reps
Set 3: 8 reps

Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8

Bent Over One Arm Row (Dumbbell)
Set 1: 45 kg/99 lbs × 6
Set 2: 45 kg/99 lbs × 6
Set 3: 45 kg/99 lbs × 6

Bicep Curl (EZ Bar)
Set 1: 38 kg/83.6 lbs × 7
Set 2: 38 kg/83.6 lbs × 7
Set 3: 38 kg/83.6 lbs × 7

Hammer Curl (Dumbbell)
Set 1: 20 kg/44 lbs × 6
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 6

Chin Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps

[NickelArse]

Haven't done heavy bench press singles in 6 months, these went much better than I expected

29th July Push Workout 85.1kg

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 105 kg/231 lbs × 1
Set 6: 110 kg/242 lbs × 1 - this felt light as a feather
Set 7: 115 kg/253 lbs × 1 - this was a bit of a grind but good signs for my bench progress
Set 8: 80 kg/176 lbs × 10
Set 9: 80 kg/176 lbs × 8
Set 10: 80 kg/176 lbs × 7

Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 5
Set 3: 60 kg/132 lbs × 5

Triceps Dip
Set 1: 14 reps
Set 2: 12 reps
Set 3: 10 reps

Lateral Raise (Dumbbell)
Set 1: 12.5 kg/27.5 lbs × 9
Set 2: 12.5 kg/27.5 lbs × 9
Set 3: 12.5 kg/27.5 lbs × 9

Skullcrusher (EZ Bar)
Set 1: 30 kg/66 lbs × 8
Set 2: 30 kg/66 lbs × 6
Set 3: 30 kg/66 lbs × 6

Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 5
Set 2: 20 kg/44 lbs × 5
Set 3: 20 kg/44 lbs × 4

Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 7
Set 2: 17.5 kg/38.5 lbs × 7
Set 3: 17.5 kg/38.5 lbs × 5

[NickelArse]

Haven't done a heavy squat single since June, was hoping for 150kg but had to grind out a 145kg, will give it another crack this week and see how I go

1st August Legs Workout 85.6kg

Squat (Barbell) (Belt and Sleeves)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 120 kg/264 lbs × 1
Set 6: 140 kg/308 lbs × 1
Set 7: 145 kg/319 lbs × 1
Set 8: 100 kg/220 lbs × 6
Set 9: 100 kg/220 lbs × 6
Set 10: 100 kg/220 lbs × 6

Front Squat (Barbell) (Belt and Sleeves)
Set 1: 80 kg/176 lbs × 2
Set 2: 80 kg/176 lbs × 2
Set 3: 80 kg/176 lbs × 2

Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6

Hack Squat
Set 1: 70 kg/154 lbs × 10
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7

Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 10
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10

Leg Extension (Machine)
Set 1: 55 kg/121 lbs × 10
Set 2: 55 kg/121 lbs × 10
Set 3: 55 kg/121 lbs × 10

[NickelArse]

Focusing on squats this week so dropped deads from my pull workout

2nd August Pull Workout 86.0kg

Pull Up
Set 1: 13 reps
Set 2: 8 reps
Set 3: 8 reps

Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8

Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 5
Set 2: 50 kg/110 lbs × 5
Set 3: 50 kg/110 lbs × 5

Bicep Curl (EZ Bar)
Set 1: 43 kg/94.6 lbs × 5
Set 2: 43 kg/94.6 lbs × 5
Set 3: 43 kg/94.6 lbs × 5

Chin Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps

Seated Row (Machine)
Set 1: 86 kg/189.2 lbs × 6
Set 2: 86 kg/189.2 lbs × 6
Set 3: 86 kg/189.2 lbs × 6

Hammer Curl (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 8
Set 3: 20 kg/44 lbs × 8

[NickelArse]

My bench is humming along nicely

4th August Push Workout 86.0kg

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 90 kg/198 lbs × 11
Set 5: 90 kg/198 lbs × 9
Set 6: 90 kg/198 lbs × 7

Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 6

Triceps Dip
Set 1: 12 reps
Set 2: 10 reps
Set 3: 10 reps

Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 6
Set 2: 15 kg/33 lbs × 6
Set 3: 15 kg/33 lbs × 6

Triceps Pushdown (Cable)
Set 1: 32 kg/70.4 lbs × 12
Set 2: 32 kg/70.4 lbs × 8
Set 3: 32 kg/70.4 lbs × 8

Cable Crossover
Set 1: 27 kg/59.4 lbs × 7
Set 2: 27 kg/59.4 lbs × 5
Set 3: 27 kg/59.4 lbs × 4

Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 7
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 6

[NickelArse]

Good heavy squats session

5th August Leg Workout 86.9kg

Squat (Barbell) Belt and Sleeves
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 1
Set 5: 120 kg/264 lbs × 1
Set 6: 135 kg/297 lbs × 1
Set 7: 150 kg/330 lbs × 1 - I don't think I got to full depth here but it actually moved a bit easier than I thought, will lay off the heavy singles for a week or so and focus on more high rep stuff
Set 8: 100 kg/220 lbs × 7
Set 9: 100 kg/220 lbs × 6
Set 10: 100 kg/220 lbs × 6

Front Squat (Barbell) Belt and Sleeves
Set 1: 60 kg/132 lbs × 7
Set 2: 60 kg/132 lbs × 7
Set 3: 60 kg/132 lbs × 7

Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8

Hack Squat
Set 1: 70 kg/154 lbs × 10
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7

Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 10
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10

Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 13
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 9

[NickelArse]

Saturday's back and bicep session was good, nearly back to full strength after my bicep injury

6th August Pull Workout 87.1kg

Pull Up
Set 1: 16 reps
Set 2: 9 reps
Set 3: 8 reps

Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8

Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 6
Set 2: 50 kg/110 lbs × 6
Set 3: 50 kg/110 lbs × 6

Bicep Curl (EZ Bar)
Set 1: 43 kg/94.6 lbs × 8
Set 2: 43 kg/94.6 lbs × 6
Set 3: 43 kg/94.6 lbs × 6

Seated Row (Machine)
Set 1: 86 kg/189.2 lbs × 6
Set 2: 86 kg/189.2 lbs × 6
Set 3: 86 kg/189.2 lbs × 6

Bicep Curl (Cable) Drop Set
Set 1: 25 kg/55 lbs × 8
Set 2: 18 kg/39.6 lbs × 6
Set 3: 12 kg/26.4 lbs × 8

Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

[NickelArse]

Another good bench session

8th August Push Workout 87.4kg

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 90 kg/198 lbs × 13
Set 5: 90 kg/198 lbs × 6
Set 6: 90 kg/198 lbs × 6

Triceps Dip
Set 1: 2 reps
Set 2: +20 kg/44 lbs × 8
Set 3: +20 kg/44 lbs × 6
Set 4: +20 kg/44 lbs × 6

Incline Bench Press (Barbell)
Set 1: 50 kg/110 lbs × 12
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8

Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8

Skullcrusher (EZ Bar)
Set 1: 30 kg/66 lbs × 12
Set 2: 30 kg/66 lbs × 9
Set 3: 30 kg/66 lbs × 9

Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 6
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 6

Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 10
Set 2: 17.5 kg/38.5 lbs × 8
Set 3: 17.5 kg/38.5 lbs × 7

[NickelArse]

Squats coming along nicely

9th August Legs Workout 87.0kg

Squat (Barbell) Belt and Sleeves
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 14
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6

Front Squat (Barbell) Belt and Sleeves
Set 1: 80 kg/176 lbs × 2
Set 2: 80 kg/176 lbs × 2
Set 3: 80 kg/176 lbs × 2

Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8

Hack Squat
Set 1: 70 kg/154 lbs × 10
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7

Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 12
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10

Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 14
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10

[NickelArse]

Attempted a 230kg deadlift which would've been a PR but wasn't able to complete the rep, pretty sure my glutes and erectors are still cooked from Tuesday's Squats/Legs session. Gonna give the 230kg another crack on Monday. Confident I can smash it then

11th August Pull Workout 86.9kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 210 kg/462 lbs × 1
Set x: 230 kg/506 lbs x 0 - up off the floor but couldn't finish the rep
Set 6: 140 kg/308 lbs × 5
Set 7: 140 kg/308 lbs × 5
Set 8: 140 kg/308 lbs × 5

Pull Up
Set 1: 12 reps
Set 2: 7 reps
Set 3: 7 reps

Bicep Curl (EZ Bar)
Set 1: 48 kg/105.6 lbs × 6
Set 2: 48 kg/105.6 lbs × 5
Set 3: 48 kg/105.6 lbs × 4

Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 5
Set 2: 50 kg/110 lbs × 5
Set 3: 50 kg/110 lbs × 5

Bicep Curl (Cable)
Set 1: 20 kg/44 lbs × 12
Set 2: 20 kg/44 lbs × 9
Set 3: 20 kg/44 lbs × 7

Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Concentration Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 8
Set 2: 10 kg/22 lbs × 7
Set 3: 10 kg/22 lbs × 7

[NickelArse]

Squats coming along nicely

9th August Legs Workout 87.0kg

Squat (Barbell) Belt and Sleeves
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 100 kg/220 lbs × 14
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6

Front Squat (Barbell) Belt and Sleeves
Set 1: 80 kg/176 lbs × 2
Set 2: 80 kg/176 lbs × 2
Set 3: 80 kg/176 lbs × 2

Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 8

Hack Squat
Set 1: 70 kg/154 lbs × 10
Set 2: 70 kg/154 lbs × 7
Set 3: 70 kg/154 lbs × 7

Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 12
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10

Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 14
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10

[NickelArse]

More high volume bench

14th August Push Workout 87.5kg

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10
Set 2: 60 kg/132 lbs × 5
Set 3: 80 kg/176 lbs × 2
Set 4: 90 kg/198 lbs × 14
Set 5: 90 kg/198 lbs × 7
Set 6: 90 kg/198 lbs × 6

Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 7
Set 3: 60 kg/132 lbs × 6

Triceps Dip
Set 1: 12 reps
Set 2: 11 reps
Set 3: 10 reps

Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8

Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 6
Set 2: 35 kg/77 lbs × 5
Set 3: 35 kg/77 lbs × 5

Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 6
Set 3: 20 kg/44 lbs × 5

Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 11
Set 2: 17.5 kg/38.5 lbs × 8
Set 3: 17.5 kg/38.5 lbs × 7

[NickelArse]

Was gonna have another attempt at a 230kg deadlift but as soon as I started my warm up sets I could tell my erectors had not properly recovered from Thursdays deadlift workout, decided to limit my 1 rep max to 210kg and do a few back offs at 180kg insrtead, stilla good workout overall. Gonna lay off the low rep stuff for a few weeks and focus on high rep hypertrophy training, feel like my high rep stuff is progressing really well and don't want to disrupt my progress.

16th August Lower Body Workout 87.3kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 210 kg/462 lbs × 1
Set 6: 180 kg/396 lbs × 2
Set 7: 180 kg/396 lbs × 2
Set 8: 180 kg/396 lbs × 2

Hack Squat
Set 1: 100 kg/220 lbs × 6
Set 2: 100 kg/220 lbs × 5
Set 3: 100 kg/220 lbs × 5

Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6

Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 15
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10

Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 15
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10

[NickelArse]

Was gonna have another attempt at a 230kg deadlift but as soon as I started my warm up sets I could tell my erectors had not properly recovered from Thursdays deadlift workout, decided to limit my 1 rep max to 210kg and do a few back offs at 180kg insrtead, stilla good workout overall. Gonna lay off the low rep stuff for a few weeks and focus on high rep hypertrophy training, feel like my high rep stuff is progressing really well and don't want to disrupt my progress.

16th August Lower Body Workout 87.3kg

Deadlift (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 100 kg/220 lbs × 5
Set 3: 140 kg/308 lbs × 2
Set 4: 180 kg/396 lbs × 1
Set 5: 210 kg/462 lbs × 1
Set 6: 180 kg/396 lbs × 2
Set 7: 180 kg/396 lbs × 2
Set 8: 180 kg/396 lbs × 2

Hack Squat
Set 1: 100 kg/220 lbs × 6
Set 2: 100 kg/220 lbs × 5
Set 3: 100 kg/220 lbs × 5

Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6

Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 15
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10

Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 15
Set 2: 50 kg/110 lbs × 10
Set 3: 50 kg/110 lbs × 10

[NickelArse]

18th August Pull Workout

Pull Up
Set 1: 16 reps
Set 2: 9 reps
Set 3: 6 reps

Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 5
Set 2: 50 kg/110 lbs × 5
Set 3: 50 kg/110 lbs × 5

Bicep Curl (EZ Bar)
Set 1: 45 kg/99 lbs × 7
Set 2: 45 kg/99 lbs × 5
Set 3: 45 kg/99 lbs × 5

Chin Up
Set 1: 7 reps
Set 2: 6 reps
Set 3: 6 reps

Bicep Curl (Cable)
Set 1: 20 kg/44 lbs × 12
Set 2: 20 kg/44 lbs × 10
Set 3: 20 kg/44 lbs × 10

Seated Row (Machine)
Set 1: 72 kg/158.4 lbs × 6
Set 2: 72 kg/158.4 lbs × 6
Set 3: 72 kg/158.4 lbs × 6

Concentration Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 12
Set 2: 10 kg/22 lbs × 9
Set 3: 10 kg/22 lbs × 9
Set 4: 5 kg/11 lbs × 9 [Drop Set]

20th August Push Workout 88.4kg

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 10
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 6
Set 7: 100 kg/220 lbs × 4
Set 8: 100 kg/220 lbs × 4
Set 9: 100 kg/220 lbs × 3
Set 10: 100 kg/220 lbs × 3
Set 11: 100 kg/220 lbs × 2

Triceps Dip
Set 1: 20 reps
Set 2: 12 reps
Set 3: 8 reps

Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 6
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 6

Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 8
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8

Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 8
Set 2: 35 kg/77 lbs × 4
Set 3: 35 kg/77 lbs × 3 @ 10

Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 4
Set 2: 20 kg/44 lbs × 7
Set 3: 20 kg/44 lbs × 4




22nd August Legs Workout 88.1kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 110 kg/242 lbs × 10
Set 5: 110 kg/242 lbs × 6
Set 6: 110 kg/242 lbs × 6

Front Squat (Barbell)
Set 1: 60 kg/132 lbs × 2
Set 2: 60 kg/132 lbs × 3
Set 3: 80 kg/176 lbs × 4

Good Morning (Barbell)
Set 1: 60 kg/132 lbs × 4
Set 2: 60 kg/132 lbs × 6
Set 3: 60 kg/132 lbs × 4

Seated Calf Raise (Machine)
Set 1: 60 kg/132 lbs × 9
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 7

Hack Squat (Machine)
Set 1: 40 kg/88 lbs × 7
Set 2: 40 kg/88 lbs × 7
Set 3: 40 kg/88 lbs × 7

Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 10
Set 2: 160 kg/352 lbs × 11
Set 3: 160 kg/352 lbs × 10

Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 15
Set 2: 50 kg/110 lbs × 12
Set 3: 50 kg/110 lbs × 12

[NickelArse]

23rd August Pull Workout 88.0kg

Pull Up
Set 1: +20 kg/44 lbs × 8
Set 2: +20 kg/44 lbs × 5
Set 3: +20 kg/44 lbs × 5

Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 7
Set 2: 50 kg/110 lbs × 7
Set 3: 50 kg/110 lbs × 7

Bicep Curl (EZ Bar)
Set 1: 48 kg/105.6 lbs × 7
Set 2: 48 kg/105.6 lbs × 5
Set 3: 48 kg/105.6 lbs × 5

Lat Pulldown (Single Arm)
Set 1: 35 kg/77 lbs × 10
Set 2: 35 kg/77 lbs × 8
Set 3: 35 kg/77 lbs × 8

Bicep Curl (Cable)
Set 1: 20 kg/44 lbs × 13
Set 2: 20 kg/44 lbs × 11
Set 3: 20 kg/44 lbs × 10

Seated Row (Cable)
Set 1: 86 kg/189.2 lbs × 6
Set 2: 86 kg/189.2 lbs × 6
Set 3: 86 kg/189.2 lbs × 6

Concentration Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 13
Set 2: 10 kg/22 lbs × 9
Set 3: 10 kg/22 lbs × 8
Set 4: 5 kg/11 lbs × 6 [Drop Set]
Set 5: 3 kg/6.6 lbs × 8 [Drop Set]

26th August Push Workout 86.9kg

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 10
Set 5: 100 kg/220 lbs × 5
Set 6: 100 kg/220 lbs × 5

Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 10
Set 2: 60 kg/132 lbs × 9
Set 3: 60 kg/132 lbs × 6

Triceps Dip
Set 1: 15 reps
Set 2: 13 reps
Set 3: 12 reps

Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 9
Set 2: 15 kg/33 lbs × 8
Set 3: 15 kg/33 lbs × 8

Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 8
Set 2: 35 kg/77 lbs × 5
Set 3: 35 kg/77 lbs × 5

Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 9
Set 2: 20 kg/44 lbs × 7
Set 3: 20 kg/44 lbs × 5

Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 12
Set 2: 17.5 kg/38.5 lbs × 7
Set 3: 17.5 kg/38.5 lbs × 7

27th August Legs Workout 86.6kg

Squat (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 110 kg/242 lbs × 10
Set 5: 110 kg/242 lbs × 6
Set 6: 110 kg/242 lbs × 6

Hack Squat (Machine)
Set 1: 40 kg/88 lbs × 12
Set 2: 40 kg/88 lbs × 10
Set 3: 40 kg/88 lbs × 10

Seated Calf Raise (Machine)
Set 1: 60 kg/132 lbs × 10
Set 2: 60 kg/132 lbs × 9
Set 3: 60 kg/132 lbs × 8

Leg Press
Set 1: 160 kg/352 lbs × 5
Set 2: 160 kg/352 lbs × 3
Set 3: 140 kg/308 lbs × 8

Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 12
Set 2: 160 kg/352 lbs × 10
Set 3: 160 kg/352 lbs × 10

Seated Leg Curl (Machine)
Set 1: 30 kg/66 lbs × 12
Set 2: 30 kg/66 lbs × 12
Set 3: 30 kg/66 lbs × 12

30th August Pull Workout 86.8kg

Pull Up
Set 1: 3 reps [Warm-up]
Set 2: +20 kg/44 lbs × 9
Set 3: +20 kg/44 lbs × 6
Set 4: +20 kg/44 lbs × 5

Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 7
Set 2: 50 kg/110 lbs × 7
Set 3: 50 kg/110 lbs × 7

Bicep Curl (EZ Bar)
Set 1: 48 kg/105.6 lbs × 8
Set 2: 48 kg/105.6 lbs × 6
Set 3: 48 kg/105.6 lbs × 5

Lat Pulldown (Single Arm)
Set 1: 35 kg/77 lbs × 10
Set 2: 35 kg/77 lbs × 8
Set 3: 35 kg/77 lbs × 8

Bicep Curl (Cable)
Set 1: 21 kg/46.2 lbs × 14
Set 2: 21 kg/46.2 lbs × 11
Set 3: 21 kg/46.2 lbs × 10

Seated Row (Cable)
Set 1: 86 kg/189.2 lbs × 8
Set 2: 86 kg/189.2 lbs × 6
Set 3: 86 kg/189.2 lbs × 6

Concentration Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 14
Set 2: 10 kg/22 lbs × 10
Set 3: 10 kg/22 lbs × 9
Set 4: 5 kg/11 lbs × 7 [Drop Set]
Set 5: 3 kg/6.6 lbs × 10 [Drop Set]

[NickelArse]

31st August Push Workout 87.0kg

Bench Press (Barbell)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 2 [Warm-up]
Set 4: 100 kg/220 lbs × 10
Set 5: 100 kg/220 lbs × 6
Set 6: 100 kg/220 lbs × 5

Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 11
Set 2: 60 kg/132 lbs × 8
Set 3: 60 kg/132 lbs × 6

Triceps Dip
Set 1: 15 reps
Set 2: 14 reps
Set 3: 13 reps

Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 10
Set 2: 15 kg/33 lbs × 10
Set 3: 15 kg/33 lbs × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 34 kg/74.8 lbs × 10
Set 2: 34 kg/74.8 lbs × 9
Set 3: 34 kg/74.8 lbs × 6

Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 7
Set 3: 20 kg/44 lbs × 7

Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 13
Set 2: 17.5 kg/38.5 lbs × 12
Set 3: 17.5 kg/38.5 lbs × 11

[NickelArse]

My lower back has been pretty run down lately so decided to give the barbell squats a rest for a week

2nd September Legs Workout 88.1kg

Hack Squat (Machine)
Set 1: 80 kg/176 lbs × 10
Set 2: 80 kg/176 lbs × 10
Set 3: 80 kg/176 lbs × 10

Seated Calf Raise (Machine)
Set 1: 60 kg/132 lbs × 12
Set 2: 60 kg/132 lbs × 9
Set 3: 60 kg/132 lbs × 9

Leg Press
Set 1: 160 kg/352 lbs × 8
Set 2: 160 kg/352 lbs × 8
Set 3: 160 kg/352 lbs × 8

Calf Press on Leg Press
Set 1: 160 kg/352 lbs × 18
Set 2: 160 kg/352 lbs × 13
Set 3: 160 kg/352 lbs × 11

Seated Leg Curl (Machine)
Set 1: 30 kg/66 lbs × 13
Set 2: 30 kg/66 lbs × 12
Set 3: 30 kg/66 lbs × 12

Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 15
Set 2: 50 kg/110 lbs × 14
Set 3: 50 kg/110 lbs × 12

[NickelArse]

3rd September Pull Workout 87.7kg

Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +20 kg/44 lbs × 9
Set 3: +20 kg/44 lbs × 6
Set 4: +20 kg/44 lbs × 5

Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 9
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8

Bicep Curl (EZ Bar)
Set 1: 48 kg/105.6 lbs × 8
Set 2: 48 kg/105.6 lbs × 6
Set 3: 48 kg/105.6 lbs × 5

Lat Pulldown (Single Arm)
Set 1: 35 kg/77 lbs × 10
Set 2: 35 kg/77 lbs × 8
Set 3: 35 kg/77 lbs × 8

Bicep Curl (Cable)
Set 1: 24 kg/52.8 lbs × 11
Set 2: 24 kg/52.8 lbs × 10
Set 3: 24 kg/52.8 lbs × 9

[NickelArse]

Hit a bit of a plateau with m bench press lately, decided to mix things up with some high rep weighted dips to see if it helps me push through the plateau

5th September Push Workout 87.4kg

Triceps Dip
Set 1: 3 reps [Warm-up]
Set 2: +20 kg/44 lbs × 16
Set 3: +20 kg/44 lbs × 8
Set 4: +20 kg/44 lbs × 8

Bench Press (Barbell)
Set 1: 80 kg/176 lbs × 2 [Warm-up]
Set 2: 100 kg/220 lbs × 4
Set 3: 100 kg/220 lbs × 4
Set 4: 100 kg/220 lbs × 4

Incline Bench Press (Barbell)
Set 1: 60 kg/132 lbs × 8
Set 2: 60 kg/132 lbs × 7
Set 3: 60 kg/132 lbs × 6

Lateral Raise (Dumbbell)
Set 1: 15 kg/33 lbs × 12
Set 2: 15 kg/33 lbs × 10
Set 3: 15 kg/33 lbs × 10

Skullcrusher (EZ Bar)
Set 1: 35 kg/77 lbs × 6
Set 2: 35 kg/77 lbs × 5
Set 3: 35 kg/77 lbs × 5

Seated Overhead Press (Dumbbell)
Set 1: 20 kg/44 lbs × 8
Set 2: 20 kg/44 lbs × 8
Set 3: 20 kg/44 lbs × 7

Chest Fly (Dumbbell)
Set 1: 17.5 kg/38.5 lbs × 18
Set 2: 17.5 kg/38.5 lbs × 13
Set 3: 17.5 kg/38.5 lbs × 12

[NickelArse]

Another episode of my erector sparing leg workout, gonna get back into squats this weeks.

6th September Legs Workout 86.7kg

Hack Squat (Machine)
Set 1: 20 kg/44 lbs × 10 [Warm-up]
Set 2: 60 kg/132 lbs × 5 [Warm-up]
Set 3: 80 kg/176 lbs × 15
Set 4: 80 kg/176 lbs × 14
Set 5: 80 kg/176 lbs × 14

Seated Calf Raise (Machine)
Set 1: 20 kg/44 lbs × 15 [Warm-up]
Set 2: 60 kg/132 lbs × 13
Set 3: 60 kg/132 lbs × 9
Set 4: 60 kg/132 lbs × 9

Leg Press
Set 1: 160 kg/352 lbs × 8
Set 2: 160 kg/352 lbs × 8
Set 3: 160 kg/352 lbs × 8

Calf Press on Leg Press
Set 1: 180 kg/396 lbs × 13
Set 2: 180 kg/396 lbs × 12
Set 3: 180 kg/396 lbs × 10

Leg Extension (Machine)
Set 1: 50 kg/110 lbs × 20
Set 2: 50 kg/110 lbs × 14
Set 3: 50 kg/110 lbs × 14
Set 4: 30 kg/66 lbs × 12 [Drop Set]
Set 5: 20 kg/44 lbs × 6 [Drop Set] my quads were cooooooked after this

Seated Leg Curl (Machine)
Set 1: 35 kg/77 lbs × 15
Set 2: 35 kg/77 lbs × 13
Set 3: 35 kg/77 lbs × 12

[NickelArse]

Good session

7th September Pull Workout 86.1kg

Pull Up
Set 1: 2 reps [Warm-up]
Set 2: +20 kg/44 lbs × 11 - oof, this one stung
Set 3: +20 kg/44 lbs × 6
Set 4: +20 kg/44 lbs × 5

Bent Over One Arm Row (Dumbbell)
Set 1: 50 kg/110 lbs × 12 - this was a stinger too, back was burning after these
Set 2: 50 kg/110 lbs × 8
Set 3: 50 kg/110 lbs × 8

Preacher Curl (Barbell)
Set 1: 35 kg/77 lbs × 4
Set 2: 30 kg/66 lbs × 7
Set 3: 30 kg/66 lbs × 7

Lat Pulldown (Single Arm)
Set 1: 35 kg/77 lbs × 10
Set 2: 35 kg/77 lbs × 8
Set 3: 35 kg/77 lbs × 8

Bicep Curl (Cable)
Set 1: 24 kg/52.8 lbs × 8
Set 2: 24 kg/52.8 lbs × 8
Set 3: 24 kg/52.8 lbs × 8

Shrug (Barbell)
Set 1: 140 kg/308 lbs × 8
Set 2: 140 kg/308 lbs × 8
Set 3: 140 kg/308 lbs × 8

Concentration Curl (Dumbbell)
Set 1: 10 kg/22 lbs × 14
Set 2: 10 kg/22 lbs × 10
Set 3: 10 kg/22 lbs × 10
Set 4: 5 kg/11 lbs × 10 [Drop Set]
Set 5: 3 kg/6.6 lbs × 15 [Drop Set]