NickelArse's IF LCHF log

[NickelArse]

My decision to cut cardio out of my program and start taking 14g of creatine per day as of Monday is already paying dividends.

Even though I hate the water weight I'm holding aesthetically speaking I really want to stick it out until the end of November to see how much strength I can stack on, not looking to bulk so will be trying to hit calorie maintenance for the most part.

[NickelArse]

As above the decision to cut out cardio and start taking creatine is paying solid dividends. Great workout this morning, absolutely smashed it.

29th October Heavy Weight/Low Rep Pecs and Biceps Workout 82.3kg

Barbell Bench Press 100kg 3,3,2
Barbell Bicep Curl 50kg 2 45kg 4,3
Incline Barbell Bench Press 75kg 5,4,3
Hammer Dumbbell Curls 22kg each 6,4,4
Cable Cross Overs 37.5kg 8,4,4

[NickelArse]

30th October Light Weight/High Rep Back and Triceps Workout 81.4kgs

Wide Grip Pullups 16,8,5
Narrow Grip Tricep Dips 19,10,9
Mixed Grip Cable Row 75kg 12,10,6
Dumbbell One Arm Triceps Extension 12kg each 11,7,6
Barbell Shrug 80kg 10,10,10

[NickelArse]

Dropping cardio out is paying huge dividends strength wise but I'm definitely less aesthetic despite weighing the exact same amount

1st November Heavy Weight/Low Rep Legs and Delts Workout 81.7kg

Squats 120kg 3 110kg 5,4
Barbell Press 60kg 5,4,3
Mixed Grip Deadlift 150kg 3 140kg 3,3
Dumbbell Lateral Raise 18kg each 6,5,4
Barbell Lunge 20kg 7,6,5 (sometimes I get tight hip flexors after a heavy session, I find some lightweight barbell lunges stretch it out nicely)

[NickelArse]

2nd November Light Weight/High Rep Pecs and Biceps Workout 82.8kg

Dumbbell Bench Press 40kg each 6,5,4
Barbell Bicep Curl 40kg 8,4,4
Incline Barbell Bench Press 65kg 8,6,5
Hammer Dumbbell Curls 20kg each 9,6,5
Cable Cross Overs 35kg 8,4,3

[NickelArse]

3rd November Heavy Weight/Low Rep Back and Triceps Workout 82kgs

Weighted Wide Grip Pullups 30kg 5,3,3
Weighted Narrow Grip Tricep Dips 30kg 7,5,5
Dumbbell Row 50kg each 8,6,5
Cable Tricep Pushdown 45kg 6,4,4
Barbell Shrugs 100kg 10,8,6

[NickelArse]

4th November Light Weight/High Rep Legs and Delts Workout 81.3kg

Barbell Squats 80kgs 8,6,5
Barbell Press 50kg 8,4,4
Barbell Deadlift 100kg 10,6,5
Dumbbell Lateral Raise 12kg each 8,6,6

[NickelArse]

Frustrating how whatever my training goals are it always seems the grass is greener on the other side.

>my strength was stagnating so I changed my diet and cut out cardio to lift heavier
>aesthetics disappear, rue missing aesthetics despite successful strength gains

Really want to stick out the strength gaining phase til the end of November though, especially considering it's working pretty well.

[NickelArse]

Ate too much lunch and didn't get the rush from my pre workout but other than that it was a good session.

5th November Heavy Weight/Low Rep Pecs and Biceps Workout 83.4kg

Barbell Bench Press 100kg 4,3,3
Barbell Bicep Curl 50kg 2 45kg 4,4
Incline Barbell Bench Press 75kg 7,4,4
Hammer Dumbbell Curls 24kg each 4,1 22kg each 4,3 (might switch to incline curls as I'm struggling to keep my back stationary curling 24kg dbs)
Cable Cross Overs 42kg 6,3,3

[NickelArse]

6th November Light Weight/High Rep Back and Triceps Workout 81.6kgs

Wide Grip Pullups 15,8,6
Narrow Grip Tricep Dips 20,10,10
Mixed Grip Cable Row 75kg 12,10,8
Dumbbell One Arm Triceps Extension 14kg each 6,5,4
Barbell Shrug 80kg 12,10,10

[NickelArse]

I've pulled something in my neck that flared up after shrugs yesterday. Couldn't get in to see my preferred physio today so I might take the weekend off with plenty of voltaren and a wheat bag to keep me company and hope it settles down on its own.

[NickelArse]

I've pulled something in my neck that flared up after shrugs yesterday. Couldn't get in to see my preferred physio today so I might take the weekend off with plenty of voltaren and a wheat bag to keep me company and hope it settles down on its own.

I felt like my neck was getting worse not better so I made an appointment with someone else.

The diagnosis is actually better than I was expecting, just some strained muscles in my neck which he has freed up with some massage. Don't need another appointment unless it doesn't get better. I can also return to the gym immediately so long as I keep the weight low.

He also recommended I spend some time stretching out my pecs as they are tight and pulling my shoulders forward and effecting my posture. He also said I should take anti-inflammatory tablets over the voltaren gel as it's likely the gel isn't penetrating deeply enough (inb4 that's what she said)

[NickelArse]

Seemed like my neck was getting worse not better this morning but I popped a ****** and some neurofen plus and slept the afternoon away and I feel great.

Might even make it to the gym tomorrow light weight of course

[NickelArse]

Neck still not getting better despite 4 rest days. I've made another appointment with my preferred physio to hopefully get it fixed.

[NickelArse]

First session back for a week so taking it very easy. Neck still not 100% right but some relatively low weight anaerobic exercise should do some good.

Considering I can't lift heavy I'm going to get back into some cardio, including some swimming tomorrow.

13th November Legs and Delts Workout 82.8kg

Barbell Squats 60kgs 10,9,8
Barbell Press 40kg 10,8,7
Barbell Deadlift 80kg 10,10,10
Dumbbell Lateral Raise 12kg each 8,6,6
Barbell Lunge 20kg 7,6,6

[NickelArse]

15th November Pecs and Biceps Workout 82.3kg

Barbell Bench Press 60kg 10 80kg 8,6
Barbell Bicep Curl 30kg 10,8,7
Incline Barbell Bench Press 50kg 10,10,10
Hammer Dumbbell Curls 16kg 10,8,6
Cable Cross Overs 25kg 10,10,7

[NickelArse]

On special, couldn't help myself

[NickelArse]

Finally starting to feel like I'm getting over my neck injury but still took it easy on my Back and Triceps day.

16th November Light Weight/High Rep Back and Triceps Workout 81.7kgs

Wide Grip Pullups 15,5,5
Narrow Grip Tricep Dips 15,10,8
Mixed Grip Cable Row 75kg 10,8,6
Cable Tricep Pushdown 35kg 10,8,6
Barbell Shrug 80kg 10,10,10

Still felt good this morning so I decided to go heavy on my legs and shoulders workout workout went perfectly. Not at pre-injury levels but still felt awesome to push out some big numbers

17th November Heavy Weight/Low Rep Legs and Delts Workout 82.3kg

Squats 100kg 10,6,5
Barbell Press 55kg 6,4,4
Mixed Grip Deadlift 130kg 6,6,4
Dumbbell Lateral Raise 16kg each 8,6,5
Barbell Lunge 20kg 6,5,4

Also I think my posture during barbell shrugs may have contributed to my neck injury, had been sort of hunching over. Did some light weight 60kg barbell shrugs with an emphasis on pushing out my chest and it felt like a better movement. Will keep y'all posted

[NickelArse]

19th November Light Weight/High Rep Pecs and Biceps Workout 81.7kg

Barbell Bench Press 80kg 10,6,5
Barbell Bicep Curl 35kg 10,6,5
Incline Barbell Bench Press 60kg 10,6,5
Hammer Dumbbell Curls 18kg each 10,5,4
Cable Cross Overs 25kg 13,8,7

[NickelArse]

Been off the wagon for the last week as I've a crazy couple of weeks at work. Will be back on the straight and narrow soon

[NickelArse]

Forgot to post this workout...

20th November Heavy Weight/Low Rep Back and Triceps Workout 81.8kgs

Weighted Wide Grip Pullups 30kg 5,3,3
Weighted Narrow Grip Tricep Dips 30kg 7,5,5
Dumbbell Row 50kg each 7,5,5
Cable Tricep Pushdown 45kg 5,4,3
Barbell Shrugs 100kg 8,8,6

[NickelArse]

26th November Heavy Weight/Low Rep Legs and Delts Workout 80.9kg

Squats 120kg 3,2,3
Barbell Press 60kg 3 55kg 5,4
Mixed Grip Deadlift 150kg 3,3,3
Dumbbell Lateral Raise 16kg each 9,6,5

Can't believe after a week off and a wedding birthday combo over the weekend I didn't put on any weight.

[NickelArse]

Definitely felt my strength was curtailed by a massive Legs and Delts session yesterday. Validates my decision to have a 6 day split with weights sessions broken up between light and heavy days. Looking forward to getting back into my groove

27th November Heavy Weight/Low Rep Pecs and Biceps Workout 81.3kg

Barbell Bench Press 100kg 2 95kg 4,3
Barbell Bicep Curl 45kg 4,3,3
Incline Barbell Bench Press 75kg 6,4,4
Hammer Dumbbell Curls 22kg each 6,4,4
Cable Cross Overs 30kg 12,8,5

[NickelArse]

Decided to mix things up a little bit this evening. Tried to hit maximum hypertrophy rep range on all three sets of my exercises, considering my glycogen stores would be chockablock thanks to my wedding (my GFs brother's not my own ) feasting and wanted to try and put it to use. Weighed in at 84.1kg too which is the heaviest I've been in a while, a couple of super low carb days should have me back in my ideal weight range though.

1st December Light Weight/High Rep Back and Triceps Workout 84.1kgs

Wide Grip Pullups 10,10,9
Narrow Grip Tricep Dips 12,12,11
Mixed Grip Cable Row 70kg 10,10,10
Cable Tricep Pushdown 30kg 10,10,10
Barbell Shrug 80kg 10,10,10

[NickelArse]

A later than usual workout last night (finsihed at 9:30pm) and a sub standard night's sleep may have conspired against me this morning. Felt a little bit average while squatting so I dialed back my Press and Deadlift a little, still a decent session.

2nd December Heavy Weight/Low Rep Legs and Delts Workout 83kg

Squats 120kg 4,3,2
Barbell Press 55kg 6,5,4
Mixed Grip Deadlift 140kg 5,3,3
Dumbbell Lateral Raise 16kg each 9,6,5

[NickelArse]

Some HIIT swim sprints this morning and a long fast until this evening with a some keto scrambled eggs and bacon for dinner.

[NickelArse]

4th December Light Weight/High Rep Pecs and Biceps Workout 81.4kg

Barbell Bench Press 80kg 8,8,6
Barbell Bicep Curl 35kg 8,8,5
Incline Barbell Bench Press 60kg 8,8,7
Hammer Dumbbell Curls 18kg each 8,8,4
Cable Cross Overs 25kg 10,10,9

[NickelArse]

Some HIIT swim sprints this morning and a long fast until this evening with a some keto scrambled eggs and bacon for dinner.

Dinner last night

1500 cals of creamy scrambled eggs and bacon

140g fat 60g protein

[NickelArse]

PBs on Pullups and Dips this morning

6th December Heavy Weight/Low Rep Back and Triceps Workout 82.1kgs

Weighted Wide Grip Pullups 30kg 6,4,4 *Personal Best
Weighted Narrow Grip Tricep Dips 30kg 8,6,5 *Personal Best
Dumbbell Row 50kg each 8,6,5
Cable Tricep Pushdown 45kg 5,4,3
Barbell Shrugs 100kg 10,8,6

Grip strength was a bit iffy on Shrugs but I'm not too worried about it.

Carb refeed day today too

[NickelArse]

Pre workout Bullet Proof Coffee today (normally have it post workout), worked well good session. About to try the paleo bun at Grilld

7th December Light Weight/High Rep Legs and Delts Workout 80.7kg

Barbell Squats 60kgs 10,10,8
Barbell Press 40kg 10,10,7
Barbell Deadlift 100kg 10,6,6
Dumbbell Lateral Raise 12kg each 8,6,5