NickelArse's IF LCHF log

[NickelArse]

18th February Pec Focus Push Workout 86.2kg

Barbell Bench Press 20kg 10 60kg 3 80kg 1 90kg 1 105kg 2,2 100kg 3
Incline Barbell Bench Press 85kg 3,3,3
Decline Barbell Bench Press 100kg 3,3,3
Dumbbell Pec Fly 18kg each 8,6,5
Dumbbell Bench Press 30kg each 6,5,6
Dips 6,6,5

So woke up this morning a full 1.2kg heavier than yesterday obviously due to gluconeogenesis from 190g of protein in one sitting as my fast breaking meal last night was hoping to be able to convert my full glycogen into a crushing pec session.

Started off disappointed at only getting 2 reps on my first set of 105kg bench. Overdid the warm up a little (shouldn't have done that 90kg single) so was unable to push out 3 reps, a lesson for next time. However the rest of the session was amazing got a sick pump and had great energy all the way through my exercises.

Super excited at my strength and body transformation at the moment.


Post workout pump selfie

[NickelArse]

19th February Light Weight/High Rep Legs Workout 84.6kg

Squats 90kg 10,6,5
Mixed Grip Deadlift 100kg 10,10,10
Leg Press 150kg 6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Good Mornings 30kg 12,12,12

105% body weight squat for 10 reps. Happy with that

Weight back down with glycogen depleted too.

[NickelArse]

20th February Lat Focus Pull Workout 84.2kg

Wide Grip Weighted Pullups +40kg 3,3,2
Mixed Grip Barbell Shrug 140kg 6,6,6
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Dumbbell Row 50kg each 6,6,6
Weighted Decline Sit Ups +15kg 6,6,6
EZ Bar Bicep Curl 42.5kg 6,4,4

[NickelArse]

23rd February Deloading Push Workout 85.0kg

Barbell Bench Press 60kg 10,10,8
Dumbbell Shoulder Press 20kg each 8,8,6
EZ Bar Skull Crushers 27.5kg 8,7,6
Dumbbell Pec Fly 10kg each 10,10,10
Dumbbell Lateral Raise 10kg each 8,8,8
Dumbbell Tricep Extension 20kg 8,7,6

Getting back into the gym with some deloading sessions. Had planned on doing them soon anyway and getting a bit crook seems like the perfect reason to ease my way back into it

[NickelArse]

24th February Deloading Legs Workout 85.0kg

Squats 60kg 8,7,7
Mixed Grip Deadlift 80kg 10,10,10
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 10kg 6,6,6

[NickelArse]

25th February Deloading Pull Workout 83.9kg

Lat Pulldown 60kg 10,10,10
Dumbbell Row 30kg each 10,10,10
Knee Raise 10,10,10
EZ Bar Bicep Curl 27.5kg 8,8,7
Barbell Shrug 60kg 10,10,10
Decline Sit Ups 10,10,10

[NickelArse]

26th February Tricep Dominant Push Workout 84.1kg

Narrow Grip Tricep Dips 24,8,8
Close Grip Barbell Bench Press 80kg 5,4,3
EZ Bar Skull Crushers 37.5kg 5,4,3
Dumbbell Kickbacks 10kg each 10,8,8
Dumbbell Tricep Extension 24kg 5,4,4
Cable Tricep Pushdown 35kg 5,5,5 + drop sets to infinity

[NickelArse]

Today was meant to be a heavy squats session. Knees packed it in after 2 working sets, kinda annoying but I backed off and did some low intensity stuff instead.

Full write up incoming

[NickelArse]

27th February Squat Focus Heavy Weight/Low Rep Legs Workout 84.0kg

Squats 20kg 10 60kg 3 80kg 3 100kg 1,1,1 120kg 3,2 65kg 4
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 20kg 5,5,5
Leg Press 100kg 10,10,10

Rowing Machine 1.5km in 7:07 (5/10 resistance)

So as I said above everything was looking good during the warm up. Was even hoping to push out 4 reps at 120kg in my first working set but it wasn't to be. Then in-between my first and second set my knee started giving me some grief, I do body weight squats and lunges in between sets basically for this very purpose i.e. identifying niggles before the cause me serious harm. Decided to persevere with the second set at full weight but both knee felt "off" I can't think of a better word for it.

Decided I'd try a Wendler-esque "boring but big" workout of 5 x 10 sets at 50% of 1RM (that's the 65kg set) but only managed 4 reps before my knees once again threw in the towel.

At that point I decided discretion was the better part of valour and retreated to some very low weight reps and finished with some rowing machine cardio.

Will drop cardio this week and my light weight legs session will be more of a deloading session as opposed to pushing my 10RM as normal. Combined with some stretching and foam roller work at nights it should give everything a nice rest and recuperation.

[NickelArse]

28th February Rhomboid Focus Pull Workout 83.6kg

Mixed Grip Barbell Row 110kg 4,4,4
Underhand Grip Chin Ups 10,8,8
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Hanging Leg-Hip Raise (toes to hands) 8,6,6
EZ Bar Bicep Curls 32.5kg 10,7,6
Weighted Decline Sit Up +15kg 8,6,6
Dumbbell Row 30kg each 10,10,10

[NickelArse]

****ing awesome workout today. Hard to believe I'm only eating 1500 cals

2nd March Push Workout 84.1kg

Pressing for a body weight OHP

Barbell Overhead Press

60kg - 2,4,3 (3 sets at 85% 1RM) *note should have been 5 sets
30kg - 10,10,10,10,10 (boring but big 5 sets 10 reps 50% 1RM)

Incline Barbell Bench Press 60kg 6,6,6
EZ Bar Skull Crushers 27.5kg 10,8,8
Dumbbell Lateral Raise 18kg each 5,5,4
Dumbbell Pullover 24kg 6,6,6
Dumbbell Front Raise 16kg each 4,4,4

I'm going to start an increased frequency and progressive overload program for overhead press. Program will be

Day 1: 5 sets 3 reps 85% 1RM (60kg) + boring but big 5 sets 10 reps 50% 1RM (30kg)
Day 2: 4 sets 6 reps 70% 1RM (40kg)
Day 3: 3 sets 9 reps 60% 1RM (35kg)

I'll be increasing the weight by 2.5kg every 3 weeks which will equate to 2 cycles of the above as I will be pressing twice per week.

Also included some dumbbell pullovers for the first time ever let's hope the pecs and triceps cops a real beating

[NickelArse]

3rd March Deloading Legs Workout 85.0kg

Squats 60kg 5,5,5,5,5
Double Overhand Grip Deadlift 100kg 5,5,5,5,5
Barbell Front Squat 20kg 5,5,5
Barbell Good Mornings 20kg 10,10,10
Barbell Lunge 20kg 5,5,5

[NickelArse]

4th March Lat Focus Pull Workout 83.3kg

Straight Bar Pullups 20,8,6
Mixed Grip Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 42.5kg 6,4,4
Hanging Leg-Hip Raise (toes to hands) 8,6,5
Dumbbell Row 50kg each 6,6,6
Knee Raise 8,8,8
Seated Incline Hammer Curls 20kg each 6,4,3

[NickelArse]

4th March Push Workout 83.3kg

Pressing for a body weight OHP Day 2 Week 1

Barbell Bench Press 20kg 10 60kg 3,3 100kg 3 95kg 3,3 60kg 8,8,8,8,8

Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)

Incline Barbell Bench Press 60kg 5,5,5
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 18kg each 4,2 16kg each 5

[NickelArse]

7th March Deadlift Focus Heavy Weight/Low Rep Legs Workout 84.6kg

Mixed Grip Barbell Deadlift

60kg 3
100kg 3
140kg 1,1
160kg 1
200kg 1
210kg 1 (well didn't complete this rep but probably could've if I pushed it, there's a video incoming I'll let you be the judge)
180kg 3,3
160kg 5,3,3

Barbell Squat 60kg 10,10,10
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5

Despite the massive volume my knees behaved themselves, going to make sure I reward them with a big stretching session tonight

[NickelArse]

7th March Deadlift Focus Heavy Weight/Low Rep Legs Workout 84.6kg

Mixed Grip Barbell Deadlift

60kg 3
100kg 3
140kg 1,1
160kg 1
200kg 1
210kg 1 (well didn't complete this rep but probably could've if I pushed it, there's a video incoming I'll let you be the judge)
180kg 3,3
160kg 5,3,3

Barbell Squat 60kg 10,10,10
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 5,5,5

Despite the massive volume my knees behaved themselves, going to make sure I reward them with a big stretching session tonight

[NickelArse]

8th March Pull Workout 84.1kg

Straight Bar Pullups 1,2,3,4,5,6,7,8,7,6 (Armstrong Pyramid Set)
Mixed Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 37.5kg 8,7,4
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Lat Pull Down 155 lbs 70kg 8,7,6,6,6
Weighted Decline Sit Up 15kg 8,8,8

Information on Armstrong Pyramid Set

Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.

[NickelArse]

9th March Push Workout 83.4kg

Pressing for a body weight OHP Day 3 Week 1

Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)

Narrow Grip Tricep Dips 10,8,8
EZ Bar Skull Crushers 32.5kg 7,6,5
Dumbbell Pullover 26kg 2 18kg 5,5,5
Dumbbell Tricep Extension 24kg 6,5,5
Barbell Bench Press 60kg 8,8,8

[NickelArse]

10th March Legs Workout 83.4kg

Squats 60kg 5,5,5,5,5
Double Overhand Grip Deadlift 100kg 5,5,5,5,5
Barbell Lunge 20kg 5,5,5
Barbell Good Mornings 20kg 10,10,10
Barbell Front Squat 20kg 5,5,5

Legs still heavy, stiff and sore from Tuesday's festivities. Took it very easy this morning

[NickelArse]

11th March Pull Workout 82.6kg

Wide Grip Weighted Pullups

+0kg 3
+10kg 1,1
+15kg 1
+51.25kg (82.6kg body weight + 3kg chain and belt = 136.85kg or 301lbs) 1,1
+40kg 2,2
+10kg 5,5,5,5

Mixed Grip Barbell Shrug 140kg 6,6,6
EZ Bar Bicep Curl 42.5kg 5,4,4
Hanging Leg-Hip Raise (toes to hands) 8,6,6
Seated Incline Dumbbell Hammer Curl 22kg each 4,4,3
Dumbbell Row 50kg each 3,3,3

The gym gods were smiling on me today. Fantastic workout

Tested my 1RM for a extreme pullup challenge on the misc, video incoming

[NickelArse]

12th March Push Workout 83.1kg

Pressing for a body weight OHP Day 1 Week 2

Barbell Overhead Press

60kg - 1,2,1 (5 sets of 3 reps at 85% 1RM) 55kg 3,3,3

Could not get into top gear on the heavy OHP, I think partially due to some tricep/pressing girdle muscle fatigue from an intense push session on Thursday night and combined with some CNS overall muscle fatigue from the monster pull session yesterday

30kg - 10,10,10,10,10 (boring but big 5 sets 10 reps 50% 1RM)

Dumbbell Lateral Raise 18kg each 5,4,4
EZ Bar Front Raise 27.5kg 6,5,4
Straight Arm Dumbbell Lateral Raise 10kg each 8,7,6

[NickelArse]

14th March Disregard strength, acquire aesthetics Legs Workout 83.5kg

Squats 60kg 10,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6
Barbell Lunge 20kg 5,5,5
Barbell Good Mornings 20kg 12,12,12
Barbell Front Squat 20kg 5,5,5

I'm back down to 1500 calories for a week or so and as such I'm going to take it very easy on my legs. Given the way they packed in last week I figure it's easier just to concentrate on dropping a few kgs and then ramp the weight back up when I'm eating decent calories again.

[TravelinJhwkFan]

Damn man, those are some low calories.

In to support a fellow grateful bro. Be prepared for all kinds of lurking.

[NickelArse]

Damn man, those are some low calories.

In to support a fellow grateful bro. Be prepared for all kinds of lurking.

Glad to have you on board grateful brah, low cal town is just a little shortcut to shred city. Trying to win a body transformation contest that finishes at the end of March. Wanna drop below 80kg to mark the occasion

My gf hates it when I'm on 1500 cals tho cause I'm a bit grumpy

Anyways today's workout

15th March Pull Workout 82.1kg

Straight Bar Pullups 15,7,6
Mixed Grip Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 37.5kg 6,5,5
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Dumbbell Row 40kg each 8,6,6
Weighted Decline Sit Up 15kg 8,8,8

[TravelinJhwkFan]

Glad to have you on board grateful brah, low cal town is just a little shortcut to shred city. Trying to win a body transformation contest that finishes at the end of March. Wanna drop below 80kg to mark the occasion

My gf hates it when I'm on 1500 cals tho cause I'm a bit grumpy

Ha. I'm sure. I am sitting around 2100 cal right now and I'm getting grumpy. The wife avoids me post workout (early morning lifter) until after lunch, when I break my fast. The last week before vacation, I'll probably drop down to 1800 just to hit the last bit of belly fat I never get rid of...can't wait.


Great workout!

[NickelArse]

16th February Cardio Workout 82.5kg

458 calories burnt
35:22 duration

Heart rate average - 145
Heart rate max - 189

2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 4:20 (7/30 resistance)
1km row in 4:29 (5/10 resistance)
1km bike in 2:09 (7/30 resistance)

[NickelArse]

17th March Push Workout 82.5kg

Barbell Bench Press 20kg 10 60kg 3,3 100kg 3 95kg 3,3 60kg 8,8,8,8,8

Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)

Incline Barbell Bench Press 60kg 6,6,5
Dumbbell Pullover 26kg 6,6,6
Dumbbell Pec Fly 18kg each 5,4,3

[NickelArse]

18th March Disregard strength, acquire aesthetics Legs Workout 81.6kg

Squats 60kg 8,6,6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6,6,6
Barbell Lunge 30kg 5,5,5
Barbell Front Squat 30kg 5,6,5
Barbell Good Mornings 30kg 10,10,10

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.88km in distance)

[NickelArse]

19th March Pull Workout 81.1kg

Pullups 1,2,3,4,5,6,7,8,7,4 (Armstrong Pyramid Set)
Hanging Leg-Hip Raise (toes to hands) 8,7,6
Mixed Grip Barbell Row 100kg 5,5,5
Weighted Decline Sit Up 20kg 8,8,8
EZ Bar Bicep Curl 32.5kg 8,7,7
Knee Raise 12,10,10

Post lifting HIIT Cardio

Stationary bike Tabata Workout (7/30 resistance 1.81km in distance)

[NickelArse]

20th March Cardio Workout 81.6kg

335 calories burnt
28:46 duration

Heart rate average - 136
Heart rate max - 187

2km treadmill run in 9:01 (pace 4:30 p/km)
2km bike in 4:33 (7/30 resistance)
500m row in 2:23 (1/10 resistance)

Decrease in output compared to previous cardio sessions. I'll put that down to the last 2 days of HIIT post lifting and some very low calories in general for the last week. Happy with my continued progress overall.