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  1. #1
    keto enthusiast NickelArse's Avatar
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    NickelArse's IF LCHF log

    http://forum.bodybuilding.com/showth...post1292979071

    My old log

    Considering I don't follow a leangains protocol anymore I thought I'd start something new

    Next workout in a few hours.
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  2. #2
    keto enthusiast NickelArse's Avatar
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    Progress shot from this morning

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  3. #3
    keto enthusiast NickelArse's Avatar
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    This morning's workout
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  4. #4
    keto enthusiast NickelArse's Avatar
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    Just so everyone knows these are my lifting and dietary parameters

    Doing a light/heavy variation combined with a 3 day split (with separated muscles synergists as much as possible in order to maximise my lifts). Considering that potentially makes no sense here's what it looks like in reality.

    Heavy
    Back and Triceps

    Light
    Legs and Delts

    Heavy
    Chest and Biceps

    Light
    Back and Triceps

    Heavy
    Legs and Delts

    Light
    Chest and Biceps

    With a fair bit of cardio thrown in I don't follow a super strict routine, rest and cardio days can fall into my lifting routine anywhere but I do give myself one complete rest day per week.

    Following an 8 on 16 off IF style eating pattern but also

    >My diet is a relatively strict LCHF (low carb high fat)
    >drinking bullet proof coffee for both brain function and fat burning benefits
    >Performing quite a bit of cardio, increasingly using steady state but also HIIT. HIIT will be swimming in my gym's 25m pool or a 6.5km jog around the river near my house.
    >I'll sometimes complete a cardio session (HIIT or steady state) in the morning and combine it with a 24 hour fast (won't eat til dinner)
    >have had awesome results and don't even feel like I'm on a diet

    At the moment I'm lifting, running and swimming, just generally super active and love it. Last year I went on a leangains cut and didn't do any cardio, ended up burning out because I wasn't enjoying it. LCHF and IF I feel like I can do for the rest of my life. Can't wait for summer to get on the river for some water skiing

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  5. #5
    keto enthusiast NickelArse's Avatar
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    Progress shot from this morning

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  6. #6
    keto enthusiast NickelArse's Avatar
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    So quick update since my last logged workout, on Sunday 21/09 I competed in the Adelaide City-Bay... or as it might be more accurately named the ****ty to bay, as fun runs seem to combine all the ****ness of exercise, all the ****ness of public transport and all the ****ness of music festivals.

    Got stuck right at the back for the start and the first 2km was an obstacle course of fat, slow, retarded ****wits. Burnt myself out and km 4-8 were ****ed as doms from a heavy legs session only 3 days beforehand came back to haunt me and I was unable to find a rhythm in the hoards and hoards of runners. A couple of times it legitimately felt like peoples BO smacked me in the face.

    Had a couple of strategic ~1 minute walks, one through the shade and one at a water station.

    This allowed me some rhythm through km 8-10 at which point I took off as adrenalin took over and I drove myself to finish at the 70 minute mark. Ended up having a course marshall harass me for 100 metres (like literally running along side me) telling me to get back on the other side of a barrier as I ran through a bottleneck at Brighton road. Reason is ducked the barrier is the crowds of people dawdling along we're making it impossible for me to maintain my pace. Ended up saying "run, run, run as fast as you can. You can't catch me I'm the ginger bread man." Wasn't even listening to what the dumb prick was saying as I had the 2011 above and beyond essential mix blasting through my head phones.

    My last 2km would've been completed in close to 10 minutes which I'm pretty proud of. Especially considering how badly I laboured through the middle kms. Not to mention the leg pains I was dealing with from my epic squats and deads session only 3 days ago.

    Would never do it again unless I qualified as a sub 60 minute athlete and didn't have to deal with fat smelly plebs getting in my way.

    Here's a couple of polar beat screen shots





    Could've been better, could've been worse
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  7. #7
    keto enthusiast NickelArse's Avatar
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    Also managed to hang on for a minute and 10 seconds in this challenge

    MISC Pull Up Challenge!!! (MOD REPS + reps) Pull up beasts GTFIH

    Puts me in 10th place

    Here's the video

    Originally Posted by NickelArse View Post
    1:10 I think

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  8. #8
    keto enthusiast NickelArse's Avatar
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    And finally here's my last week worth of training


    In the aftermath of my 12km city-bay run my legs have been a bit worse for wear so I've swapped in some ab exercises in place of squats and deads.

    Hanging leg raises like this

    Except my toes touch my hands

    And weighted incline sit ups like this

    Except the weight is resting on my chest.

    Depending on my ab development i might make these exercises a more common feature of my workouts. When I'm squatting and deading more often I find ab exercises too draining as my abdominals and erector spinae are fatigued.
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  9. #9
    keto enthusiast NickelArse's Avatar
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    Gonna be incorporating more dumbbell lifts on my lighter days, gotta keep those stabilisers strong
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  10. #10
    keto enthusiast NickelArse's Avatar
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    Today's workout


    Might track my cals on myfitnesspal for a week just for shts and giggles
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  11. #11
    keto enthusiast NickelArse's Avatar
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    Pecs and Bis Workout 10am
    1km on treadmill @ 3% incline 11am
    Bulletproof coffee for lunch 1pm
    60g gourmet pepper jerky as an entrée 4pm
    Burger Pizza as main course 5:30pm

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  12. #12
    keto enthusiast NickelArse's Avatar
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    >HIIT swim sprints this morning
    >BP coffee for lunch
    >epic seafood extravaganza for dinner
    >well naturally carb free chocolate smothered in peanut butter for dessert


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  13. #13
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    >scoop of the one (original formula)
    >monster back and triceps workout
    >weighed in at 82.3kg starting to think it's my ideal weight, unless I put on some more muscle

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  14. #14
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    Delts looking good biceps a bit flat, I'm due for a carb refeed though and my biceps look pretty good in my past few pics anyway
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  15. #15
    keto enthusiast NickelArse's Avatar
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    Lunch was duck breast



    Dessert was a almond milk lava cake


    Ingredients


    Here's what it looks like all combined together. I've eaten this a few time but thought I'd mix it up and add some grated well naturally dark chocolate (whole bar 45 grams)

    Cooked it for 2 minutes in the microwave and voila.

    Like I said never cooked it with the chocolate before and to my amazement it all sunk to the bottom creating a delicious (and aesthetic) 2 tier pudding style dessert

    Here's the macros

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  16. #16
    keto enthusiast NickelArse's Avatar
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    Quadruple shot espresso pre workout





    Great session at the gym too 81.5kg on the scales 10 reps of 80kg ass to grass squats and felt great on my 100kg deadlifts.

    Will be carbing up for the next couple of days because I'm going water skiing for the long weekend. Can't wait
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  17. #17
    keto enthusiast NickelArse's Avatar
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    Carb loading was nice thrashed myself on the water. Here's a couple of pics




    Back to the gym this morning but I'm going to give my forearms, biceps and back a rest as they'll take a while to recover from the punishment I put them through.
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  18. #18
    keto enthusiast NickelArse's Avatar
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    So I underestimated how worn out my body was from my weekend of water skiing. Started off with 80kg bench press (a weight I should be able to get 10 reps out on my first set) and was only able to push out 5 reps due to general soreness but also some pain in my left bicep tendon. I would probably put that down to the use of mixed grip when slalom waterskiing, I wouldn't have used mixed grip for any sort of exercise since last waterskiing about 8 months ago.

    I kept the rest of my workout very low weight in order to not aggravate the injury further.

    So here it is

    07/10 Waterskiing Recovery Session 83.2kg
    Bench 80kg 5,3,3
    Deadlift (mixed grip) 60kg 10,10,10
    Tricep Pushdown 20kg 10,10,10
    Barbell shoulder press 20kg 10,10,10
    Barbell bicep curl 10kg 10,10,10
    Seated cable row (mixed grip) 30kg 10,10,10
    Incline bench press 40kg 8,8,8

    Going for a run this morning, probably take a rest day tomorrow.

    I'm also going to be upping my carb intake for the next week or so depending on how my recovery goes. After the city to bay I felt like it took my leg muscles longer than normal to recover, a fact I could only attribute to very low carb intake.
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  19. #19
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    Back in the gym the gym this morning. Still a small amount of left bicep tendinitis so I didn't push myself too hard.



    Finished the session with 3 sets of 10 rep 40kg mixed grip cable row as well
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  20. #20
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    About to hit the gym after only consuming a BP coffee and 30g of BCAAs at lunch. Will be taking 200mg caffeine, 5g of AAKG and 5g beta alanine pre workout.

    Could be interesting.
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  21. #21
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    11th October Light Back and Triceps Workout 81.8kgs

    Wide Grip Pullup misc challenge 1 minute
    Wide Grip Pullups 8,6
    Narrow Grip Tricep Dips 15,10,8
    Mixed Grip Cable Row 75kg 12,8,6
    Dumbbell One Arm Triceps Extension 12kg each 9,7,5

    13th October Heavy Legs and Delts Workout 81.8kg

    Squats 110kg 5,3,3
    Barbell Press 60kg 3 55kg 3,3
    Mixed Grip Deadlift 100kg 3 120kg 3 140kg 4,2,2 (felt like I could've done 1 or 2 more but didn't want to push it too hard)
    Dumbbell Lateral Raise 16kg each 8,5,4

    14th October Light Pecs and Biceps Workout 81.5kg

    Barbell Bench Press 80kg 10,6,4
    Barbell Bicep Curl 35kg 10,6,5
    Incline Barbell Bench Press 60kg 10,6,4
    Hammer Dumbbell Curls 18kg each 11,6,4
    Cable Cross Overs 30kg 10,7,5
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  22. #22
    keto enthusiast NickelArse's Avatar
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    15th October HIIT Swimming Sprints

    16th October Heavy Back and Triceps Workout 81.8kgs

    Weighted Wide Grip Pullups 25kg 6,4,3
    Weighted Narrow Grip Tricep Dips 25kg 8,6,5
    Dumbbell Row 50kg each 6,5,5
    Cable Tricep Pushdown 45kg 6,4,3
    Barbell Shrugs 100kg 8,6 140kg mixed grip 4

    17th October Light Legs and Abs Workout 82.2kg

    Dumbbell Press 26kg each 6,4,4
    Hanging Leg Raise (feet to fingers) 15,8,7
    Dumbbell Lateral Raise 12kg each 8,6,5
    Weighted Decline Sit Up 10kg 12,8,6
    Plate Shoulder Front Raise 20kg 8,7,7
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  23. #23
    keto enthusiast NickelArse's Avatar
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    20th October Heavy Weight/Low Rep Pecs and Biceps Workout 81.9kg

    Barbell Bench Press 95kg 4,3,3
    Barbell Bicep Curl 45kg 5,4,3
    Incline Barbell Bench Press 70kg 7,5,4
    Hammer Dumbbell Curls 24kg each 3 22kg each 4,3
    Cable Cross Overs 37.5kg 5,4,4
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  24. #24
    keto enthusiast NickelArse's Avatar
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    22nd October Light Weight High Rep Back and Triceps Workout 81.5kgs

    Wide Grip Pullups 15,8,4
    Narrow Grip Tricep Dips 18,10,9
    Mixed Grip Cable Row 80kg 10,6,5
    Dumbbell One Arm Triceps Extension 12kg each 10,7,5
    Barbell Shrug 80kg 10,10,10
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    keto enthusiast NickelArse's Avatar
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    23rd October Heavy Weight Low Rep Legs and Delts Workout 81.5kg


    Squats 110kg 5,4,3
    Barbell Press 60kg 3 55kg 4,4
    Mixed Grip Deadlift 140kg 5,3,3
    Dumbbell Lateral Raise 16kg each 8,6,5
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  26. #26
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    Why I follow low carb high fat

    http://annals.org/article.aspx?articleid=1900694

    The results were stunning: The low carb dieters lost about 12 pounds, while the low-fat dieters lost only four pounds even though both groups consumed the same calories. What's more, the low carbohydrate dieters lost more body fat and scored better than on a test that measured their chances of suffering a heart attack or stroke within the next 10 years.
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    26th October Light Weight/High Rep Pecs and Biceps Workout 84.9kg

    Barbell Bench Press 80kg 10,6,4
    EZ Bar Preacher Curl 35kg 8,5,4 (because of the decrease in wrist supination when grasping the EZ Bar it was my forearms that gave out before my biceps)
    Incline Barbell Bench Press 60kg 10,7,5
    Hammer Dumbbell Curls 18kg each 11,6,5
    Cable Cross Overs 30kg 12,7,5
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  28. #28
    keto enthusiast NickelArse's Avatar
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    I'm cutting cardio out of my routine for the next month and gonna start taking creatine again. Particularly want to get my bench up to the ton for reps before I get back into running and swimming. Not looking to "bulk" or anything but definitely feel my cardio activities are stagnating my strength gains

    27th October Heavy Weight/Low Rep Back and Triceps Workout 82.7kgs

    Weighted Wide Grip Pullups 25kg 6,4,3
    Weighted Narrow Grip Tricep Dips 25kg 8,6,5
    Dumbbell Row 50kg each 7,5,5
    Cable Tricep Pushdown 45kg 6,4,4
    Barbell Shrugs 100kg 10,7
    140kg mixed grip 4
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  29. #29
    keto enthusiast NickelArse's Avatar
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    Went to the gym this morning for a light weight/high rep legs and delts session. Except this time without any sort of caffeine or preworkout. Was quite a bit more difficult, particularly squats. I actually think it's something I'll continue with though, part of the idea of my light weight sessions is to provide an element of rest particularly for my central nervous system which takes a pummelling from training that pushes you close to failure.
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  30. #30
    keto enthusiast NickelArse's Avatar
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    28th October Light Weight/High Rep Legs and Delts Workout 81.1kg

    Barbell Squats 80kgs 8,6,5
    Barbell Press 50kg 7,5,4
    Barbell Deadlift 100kg 10,6,5
    Dumbbell Lateral Raise 12kg each 8,6,5
    Last edited by NickelArse; 10-28-2014 at 12:52 AM.
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