18th March Lil Bitch Legs Workout 89.4kg
Barbell Low Bar Back Squat 80kg 4,4,4
Mixed Grip Barbell Deadlift 100kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 20kg 6,6,6
Let Press 140kg 5,5,5
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Thread: NickelArse's IF LCHF log
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03-17-2019, 06:08 PM #601insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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03-18-2019, 10:35 PM #602
19th March Cardio Workout 89.0kg
445 calories burnt
30:33 duration
Heart rate average - 154
Heart rate max - 191
2km treadmill run in 9:43 (pace 4:50 p/km)
2km bike in 4:03 (7/30 resistance)
750m row in 3:03 (1/10 resistance)
Great sessioninsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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03-19-2019, 02:22 PM #603
20th March Lil Bitch Pull Workout 88.8kg
Pullups 8,7,6
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 8,8,8
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 4,4,4
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Dumbbell Row 30kg each 6,6,6
Cable Row 60kg 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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03-20-2019, 07:36 PM #604
21st March Cardio Workout 88.5kg
295 calories burnt
16:51 duration
Heart rate average - 171
Heart rate max - 191
Distance - 2.94km
Pace - 5:43 min/km
Quality run, getting heaps faster. Weight loss is coming along swimmingly tooinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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03-21-2019, 11:48 PM #605
22nd March Lil BitchPush Workout 88.0kg
Barbell Bench Press 80kg 5,5,5
Seated Barbell Shoulder Press 40kg 6,6,6
Dips 4,4,4
Incline Barbell Bench Press 40kg 6,6,6
Dumbbell Pec Fly 14kg each 7,6,6
Dumbell Bench Press 30kg each 5,5,5
Cable Cross Overs 40kg 4 30kg 5,5
Weight loss coming along in leaps and boundsinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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03-23-2019, 11:07 PM #606
23rd March Lil Bitch Legs Workout 87.5kg
Barbell Low Bar Back Squat 80kg 5,5,5
Mixed Grip Barbell Deadlift 120kg 5,5,5
Barbell Front Squat 20kg 5,5,5
Barbell Good Mornings 40kg 5,5,5
Leg Press 140kg 5,5,5
Just realised I lost 1.9kg in 5 days, decided to up the calories a bit for a couple of days then go back into super cut mode on Monday.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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03-25-2019, 12:32 AM #607
25th March Cardio Workout 87.7kg
511 calories burnt
41:13 duration
Heart rate average - 142
Heart rate max - 186
2km treadmill run in 10:03 (pace 5:01 p/km)
2km bike in 4:07 (7/30 resistance)
750m row in 3:11 (1/10 resistance)
Great session bit slower than the training I did on the 19th but really felt itinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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03-25-2019, 02:00 PM #608
26th March Pull Workout 87.2kg
Pullups 8,8,8
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 8,8,8
EZ Bar Bicep Curl 30kg 7,6,6
Neutral Grip Chinups 5,5,5
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Dumbbell Row 34kg each 6,6,6
Cable Row 60kg 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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03-26-2019, 02:39 PM #609
27th March Cardio Workout 87.5kg
279 calories burnt
15:16 duration
Heart rate average - 174
Heart rate max - 191
Distance - 2.94km
Pace - 5:11 min/km
Pretty quick by my standards, love it when I can get to 5 min/km which hopefully isn’t too far away.
Here’s my run split into 500m splits, you can see my middle kilometre was about 5:04 min/km
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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03-31-2019, 03:10 PM #610
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04-01-2019, 02:12 PM #611
2nd April Push Workout 86.8kg
Barbell Bench Press 80kg 6,5,5
Dips 4,4,4
Dumbbell Lateral Raise 12kg 6,6,6
Incline Barbell Bench Press 40kg 6,6,6
EZ Bar Skullcrushers 25kg 6,6,6
Seated Dumbbell Shoulder Press 18kg each 6,6,6
Dumbbell Pec Fly 14kg each 6,6,6
Tricep Pushdown 20kg 10,10,10
Cable Cross Overs 30kg 7,7,7
Awesome workoutinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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04-03-2019, 12:36 AM #612
3rd April Cardio Workout 86.6kg
455 calories burnt
35:02 duration
Heart rate average - 146
Heart rate max - 195
2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 4:07 (7/30 resistance)
750m row in 3:18 (1/10 resistance)
Great session, 4:30p/km on the treadmill is 👌insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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04-30-2019, 02:59 PM #613
Was pretty active on holidays including a gym session and some yoga but this is my first training session back at my gym in a month
1st May Pull Workout
Pullups 5,5,5
Barbell Row 60kg 5,5,5
Barbell Shrug 100kg 6,6,6
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Neutral Grip Chinups 5,5,5
EZ Bar Bicep Curl 25kg 6,6,6
Cable Row 60kg 6,6,6
Just easing my way back into it, strongly considering trying to get dick skin shredded by my 35th birthday (mid August) as a bit of a challenge to myself. 3.5 months should be heaps of timeinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-06-2019, 01:22 AM #614
2nd May Push Workout
Barbell Bench Press 60kg 6,6,6
Barbell Shoulder Press 40kg 4,4,4
EZ Bar Skullcrushers 33kg 4,4,4
Dumbbell Lateral Raise 12kg 6,6,6
Dumbbell Pec Fly 14kg each 5,5,5
Tricep Pushdown 25kg 8,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-06-2019, 04:02 PM #615
7th May Legs Workout
Barbell Low Bar Back Squat
20kg 5,5
60kg 3
80kg 3
100kg 3
110kg 3,3,3
Mixed Grip Barbell Deadlift 100kg 4,4,4
First proper legs workout in a while, my legs are cookedLast edited by NickelArse; 05-06-2019 at 04:09 PM.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-07-2019, 08:39 PM #616
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05-08-2019, 04:33 PM #617
9th May Push Workout 90.7kg
Barbell Bench Press
20kg 10
60kg 3
80kg 3
90kg 3,3,3,3
Dips 6,6,6
Dumbell Lateral Raise 12kg 6,6,6
Incline Barbell Bench Press 50kg 5,5,5
Dumbell Bench Press 30kg each 6,6,6
Dumbbell Pec Fly 12kg each 10,8,8insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-10-2019, 12:38 AM #618
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05-11-2019, 11:17 PM #619
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05-12-2019, 12:01 AM #620
12th May Pull Workout
Weighted Pullups +20kg 5,4,4
Mixed Grip Barbell Row 80kg 4,4,4
Mixed Grip Barbell Shrug 120kg 6,6,6
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 5,5,5
Seated Dumbbell Hammer Curls 18kg each 5,5,5
Cable Row 60kg 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-14-2019, 05:34 PM #621
14th May Push Workout
Weighted Dips +20kg 5,4,4
Standing Barbell Press 40kg 5,5,5
Barbell Bench Press 60kg 6,6,6
EZ Bar Skull Crushers 25kg 6,6,6
Dumbbell Triceps Extension 20kg 8,8,8
Rope Tricep Pushdown 30kg 10,10,10insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-16-2019, 07:22 PM #622
16th May Legs Workout 91.9kg
Mixed Grip Barbell Deadlift
60kg 10
100kg 3
140kg 1,1
180kg 1
200kg 1
180kg 1
160kg 1
140kg 3,3,3
Barbell Low Bar Squat 60kg 3,3,3
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 20kg 5,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-20-2019, 08:44 PM #623
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05-20-2019, 08:48 PM #624
19th May Pull Workout
Pullups 6,6,6
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 6,6,6
EZ Bar Bicep Curl 25kg 6,6,6
Neutral Grip Chinups 5,5,5
Seated Dumbbell Hammer Curls 16kg each 5,5,5
Cable Row 60kg 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-20-2019, 08:54 PM #625
20th May Push Workout 91.6kg
Standing Barbell Press 50kg 3,3,3
Dips 5,5,5
Barbell Bench Press 60kg 5,5,5
Dumbbell Lateral Raise 12kg 6,6,6
Dumbbell Shoulder Press 20kg each 5,5,5
Barbell Upright Row 25kg 8,8,8
Plate Front Raise 20kg 5,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-20-2019, 08:56 PM #626
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05-21-2019, 02:31 PM #627
22nd May Legs Workout 90.4kg
Barbell Low Bar Back Squat 70kg 6,6,6
Barbell Deadlift 120kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Barbell Front Squat 30kg 5,5,5
Barbell Lunge 30kg 3,3,3
Nice workoutinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-22-2019, 03:42 PM #628
23rd May Pull Workout 90.2kg
Pullups 6,6,6
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 6,6,6
Neutral Grip Chinups 5,5,5
Dumbbell Hammer Curls 16kg each 6,6,6
Cable Row 70kg 6,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-24-2019, 07:10 PM #629
Awesome high volume chest session
25th May Push Workout 90.2kg
Barbell Bench Press
20kg 10
60kg 3,3
80kg 1
90kg 1
100kg 1
105kg 1
110kg 1
90kg 5,5,5
Dips 6,6,6
Barbell Standing Shoulder Press 40kg 5,5,5
Dumbbell Pec Fly 14kg each 8,8,8
Dumbell Bench Press 32kg each 5,5,4
Incline Barbell Bench Press 40kg 5,5,5
Cable Cross Overs 15kg each 7,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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05-25-2019, 04:52 PM #630
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