NickelArse's IF LCHF log

[NickelArse]

23rd August Pull Workout 83.6kg

Mixed Grip Sumo Barbell Deadlift

60kg 10
100kg 3
140kg 2
160kg 1
190kg 1,1
160kg 3,3,3

Think I’ve got my sumo form down pat, time to pump some serious volume into them and start jacking the weight up

Pullups 8,8,8
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 35kg 6,6,6
Dumbbell Hammer Curls 16kg each 5,5,5

[NickelArse]

25th August Push Workout 84.3kg

Barbell Bench Press

20kg 10
60kg 3
80kg 2
100kg 1
115kg 1
97.5kg 3,3,3

Incline Barbell Bench Press 70kg 4,4,4
Decline Barbell Bench Press 80kg 6,6,6
EZ Bar Skull Crushers 30kg 5,5,5
Dumbbell Lateral Raise 12kg each 8,8,8
Dumbbell Pec Fly 12kg each 10,10,10
Cable Cross Overs 15kg each 6,6,6

Real nice session

[NickelArse]

26th August Cardio Workout 83.4kg

364 calories burnt
28:51 duration

Heart rate average - 144
Heart rate max - 181

2km treadmill run in 8:53 (pace 4:26 p/km)
2km bike in 3:57 (7/30 resistance)
500m row in 1:48.8 (1/10 resistance)

Crushed this one, probably the best interval training I’ve done

[NickelArse]

27th August Legs Workout 82.9kg

Barbell Low Bar Back Squat

20kg 10
60kg 4
90kg 1
95kg 4,4,4,4,4,4 was meant to be 6x4 not 4x6 but it's not the end of the world (6x4 @ 70% 1RM)

Barbell Front Squat - Decided to test my 1RM

60kg 1
70kg 1
80kg 1
90kg 1 (my elbows didn't really like this one so I backed off, my legs probably have more in the tank though)
60kg 3,3,3

Barbell Good Mornings 60kg 4,4,4
Barbell Lunge 40kg 4,4,4
Leg Extension 55kg 8,8,8
Calf Raise 55kg 8,8,8

[NickelArse]

Great session for 2 reasons

1) I haven’t hit heavy weight in my major pulling movements for a while and it felt good to shift that kind of weight again
2) Despite hitting a pretty decent squats session yesterday I was able to complete a pretty intense deadlift session this morning without incident

Feelsgoodman

28th August Pull Workout 84.1kg

Mixed Grip Sumo Barbell Deadlift

60kg 10
100kg 3
115kg 9,9,9 (9x3 60% 1RM)

Weighted Pullups +40kg 2 +30kg 3,3
Barbell Row 100kg 3,3,3
Barbell Shrug 140kg 6,6,6
Barbell Bicep Curl 45kg 3 40kg 4,4
Dumbbell Row 50kg 4,4,4
Dumbbell Hammer Curls 18kg each 5,5,5

[NickelArse]

29th August Cardio Workout 82.8kg

312 calories burnt
18:52 duration

Heart rate average - 167
Heart rate max - 188

Distance - 3.56km
Pace - 5:12 min/km

Awesome run

[NickelArse]

30th August Push Workout 82.8kg

Dumbbell Shoulder Press

34kg each x (fail)
32kg each 1
28kg 4,4,4

Barbell Bench Press 80kg 6,6,6,6 (6x4 @ 70% 1RM)
Dips 5,5,5
Dumbbell Lateral Raise 14kg 6,6,6
Standing Barbell Press 40kg 5,5,5
Barbell Upright Row 30kg 8,8,8
Plate Front Raise 20kg 5,5,5
Cable Lateral Raise 5kg each 7,6,6

[NickelArse]

Kinda struggled to find my groove until I hit the 130kg Squat which felt pretty easy, decided to push the envelope a bit with some heavier singles

2nd September Legs Workout 84.5kg

Barbell Low Bar Back Squat

20kg 10
60kg 4
100kg 2
120kg 1
130kg 1
140kg 1
145kg 1
120kg 2,2,2

Barbell Front Squat 60kg 5,5,5 (these felt really smooth)
Barbell High Bar Back Squat 60kg 4,4,4
Barbell Good Mornings 50kg 6,6,6
Calf Raise 50kg 8,8,8

Some dick head was using the Leg Extension machine and I was in a rush so I couldn't finish with them, great workout overall though

[NickelArse]

4th September Pull Workout 83.9kg

Mixed Grip Sumo Barbell Deadlift

60kg 5
100kg 5
140kg 1
180kg 1
200kg x failed, wasn't even close. Hips and glutes still a bit sore from heavy squats on Monday
140kg 3,3,3

Pullups 8,8,8
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 35kg 6,6,6
Cable Row 80kg 6,6,6
Dumbbell Hammer Curls 16kg each 6,6,6

[NickelArse]

5th September Cardio Workout 83.1kg

322 calories burnt
18:51 duration

Heart rate average - 169
Heart rate max - 187

Distance - 3.55km
Pace - 5:18 min/km

Run didn’t feel as smooth as last week, legs a bit sore from heavy deads yesterday and heavy squats Monday

[NickelArse]

6th September Push Workout 82.9kg

Weighted Dips +40kg 3,3,3
Dumbbell Shoulder Press 26kg each 5,5,4
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
EZ Bar Skull Crushers 35kg 3,3,3
Dumbbell Kickbacks 12kg each 8,8,8 (torture)
Tricep Pushdown 30kg 8,8,8
Dumbbell Tricep Extension 22kg 6,6,6
all done in 56 minutes

[NickelArse]

7th September Legs Workout 82.7kg

Barbell Low Bar Back Squat

20kg 10
60kg 6
80kg 2
102.5kg 6,6,6,6 (6x4 @ 70% 1RM)

Barbell Front Squat - Decided to test my 1RM

70kg 3,4,4 (bar got out of position of the first set but the second and thurd sets felt great)

Barbell Good Mornings 60kg 4,4,4
Leg Extension 55kg 8,8,8

No calf raises or lunges this morning had to cut things short to get to work

[NickelArse]

Shifted back to conventional deadlifts today, because of my wide stance squats I think I've got more potential to grow conventional deadlift over sumo

8th September Pull Workout

Mixed Grip Conventional Barbell Deadlift

60kg 3
100kg 3
140kg 1,1
180kg 1
200kg x fail
180kg 1
140kg 3,3,3

Weighted Sit Ups +10kg 8,8,8
Pullups 8,8,8
Hanging Leg Raise (toes to hands) 6,6,6
Barbell Bicep Curl 40kg 4,4,4
Cable Row 60kg 6,6,6
Exercise Ball Crunch 6,6,6

[NickelArse]

9th September Push Workout 83.6kg

Barbell Bench Press

20kg 10
60kg 4
90kg 1
110kg 1

(plan was for the next single to be 120kg but the 110kg felt pretty heavy and I didn’t think I had it in me so I backed off)


100kg 3,2,2,2,2 (3x5 at 85% 1RM)

obviously I missed the 3rd rep on the last 4 sets but I decided to keep the weight at 100kg and dump some more volume in at the end of the session

Seated Dumbbell Shoulder Press 26kg 5,5,5
Dip 5,5,5
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Bench Press 26kg 8,7,7
Dumbbell Pec Fly 14kg each 6,6,6
Cable Cross Overs 12.5kg each 8,7,7

[NickelArse]

I’ve made some great progress with my squat lately so decided I reloading session was in order. Added benefit will be getting some clear air for a heavy deads session on Thursday or Friday.

10th September Deloading Legs Workout 82.5kg

Barbell Low Bar Back Squat 60kg 6,6,6
Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 30kg 6,6,6
Barbell Lunge 20kg 4,4,4
Leg Extension 25kg 8,8,8
Calf Raise 25kg 8,8,8

[NickelArse]

11th September Cardio Workout 82.8kg

300 calories burnt
18:05 duration

Heart rate average - 167
Heart rate max - 189

Distance - 3.54km
Pace - 5:06 min/km

That was pretty quick

[NickelArse]

Abso****ingloutely brutal workout

12th September Pull Workout 82.0kg

Mixed Grip Conventional Barbell Deadlift

60kg 10
100kg 3
140kg 1,1
180kg 1
200kg 1
205kg 1
140kg 3,3,3

Pullups 8,8,8
Mixed Grip Barbell Row 80kg 5,5,5
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 35kg 4,4,4
Double Underhand Grip Chinups 5,5,5
Hanging Leg Raise (toes to hands) 6,6,6

72 minutes



Heart rate max was actually about 175 I think. Heart rate monitor had a bit of a **** fit 3/4 of the way through my workout.

[NickelArse]

14th September Push Workout 82.1kg

Dumbbell Shoulder Press

34kg each half rep
32kg each 1
28kg 4,4,4

Dips 5,5,5
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
Dumbbell Lateral Raise 14kg 6,6,6
Seated Barbell Press 40kg 7,6,5
Barbell Upright Row 30kg 8,8,8
Plate Front Raise 20kg 6,6,6
Dumbbell Rear Delt Raise 6kg each 10,10,10
Cable Lateral Raise 5kg each 7,5,5

[NickelArse]

15th September Legs Workout 81.8kg

Barbell Low Bar Back Squat 87.5kg 9,9,9 (9x3 @ 60% 1RM)
Barbell Front Squat 70kg 4,4,4
Barbell Good Mornings 60kg 4,4,4
Barbell Lunge 40kg 4,4,4
Leg Extension 60kg 7,7,7
Leg Curl 30kg 6,6,6
Calf Raise 55kg 8,8,8

[NickelArse]

16th September Cardio Workout 82.0kg

189 calories burnt
13:40 duration

Heart rate average - 153
Heart rate max - 182

Distance - 2.50km
Pace - 5:27 min/km

Tough course in Jells Park

[NickelArse]

17th September Pull Workout 82.2kg

Mixed Grip Conventional Barbell Deadlift

100kg 4,2
145kg 6,6,6,6 (6x4 @ 70% 1RM)

Pullups 8,8,8
Weighted Sit Ups +15kg 8,8,8
EZ Bar Bicep Curl 35kg 6,6,6
Hanging Leg Raise (toes to hands) 6,6,6
Machine Crunch 30kg 10,10,10
Exercise Ball Crunch 10,10,10
Cable Row 80kg 10,10,10

[NickelArse]

18th September Push Workout 81.8kg

Weighted Dips +40kg 3,3,3
Seated Barbell Shoulder Press 50kg 4,4,4
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
EZ Bar Skull Crushers 35kg 3,3,3
Dumbbell Kickbacks 12kg each 8,8,8
Dumbbell Tricep Extension 22kg 8,8,7
Tricep Pushdown 30kg 7,8,8

[NickelArse]

20th September Legs Workout 82.4kg

Barbell Low Bar Back Squat

20kg 10
60kg 4
80kg 2
100kg 1
120kg 1
140kg 1
150kg 1
120kg 2,2,2

Barbell Front Squat 80kg 2,2,2
Barbell High Bar Back Squat 60kg 5,5,5
Barbell Good Mornings 60kg 5,5,5
Leg Extensions 60kg 8,8,8
Calf Raise 55kg 8,8,8

[NickelArse]

21st September Pull Workout 81.7kg

Weighted Pullups +40kg 3,3,2

Mixed Grip Conventional Barbell Deadlift

125kg 9,9,9 (9x3 @ 60% 1RM)

Mixed Grip Batbell Rows 60kg 6,6,6
Mixed Grip Barbell Shrugs 140kg 6,6,6
Weighted Chinups +20kg 3,3,3
Seated Dumbbell Hammer Curls 16kg each 7,7,7
Cable Row 100kg 5,5,5
Dumbbell Shrugs 50kg each 6,6,6
Lat Pulldown 60kg 10,10,10

[NickelArse]

Definitely feeling a bit overtrained, plan is to do another heavy pec session in a few days once I've had a chance to recover better and try and hit 120kg for a single

22nd September Push Workout 81.1kg

Barbell Bench Press

20kg 10
60kg 4
80kg 2
90kg 1
100kg 1,1
110kg 1
120kg x fail
100kg 2,1,1

Seated Barbell Shoulder Press 40kg 9,9,7
Dip 6,6,6
Incline Barbell Bench Press 60kg 3 40kg 8,8
Dumbbell Bench Press 20kg 10,10,10
Dumbbell Pec Fly 14kg each 6,6,6
Cable Cross Overs 10kg each 10,10,10

[NickelArse]

24th September Legs Workout 82.7kg

Barbell Low Bar Back Squat

20kg 10
60kg 4
105kg 6,6,6,6 (6x4 @ 70% 1RM)

Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 40kg 8,8,8
Smith Squat 80kg 1 60kg 4,4,4
Leg Extension 65kg 6,6,6
Barbell Lunge 40kg 4,4,4
Calf Raise 55kg 8,8,8

[NickelArse]

25th September Cardio Workout 82.3kg

277 calories burnt
17:59 duration

Heart rate average - 165
Heart rate max - 184

Distance - 3.57km
Pace - 5:03 min/km

My quickest run for ages, nearly under 5 minute kilometres

[NickelArse]

26th September Pull Workout 81.7kg

Mixed Grip Conventional Barbell Deadlift

60kg 4
100kg 3
140kg 2
175kg 3,3,3,3,3 (3x5 @ 85% 1RM)

Pullups 8,8,8
Weighted Sit Ups +20kg 6,6,4
Seated Hammer Curl 18kg each 6,6,6
Machine Crunch 35kg 12,12,12
Dumbbell Shrug 60kg each 5,5,5
Hanging Leg Raise (toes to hands) 7,7,7
Cable Row 80kg 6,6,6
Vertical Leg Raise 8,8,8

[NickelArse]

27th September Push Workout 81.6kg

Barbell Shoulder Press

20kg 6
40kg 2
50kg 1
60kg 2,1
55kg 3,3,3
30kg 10,10,10

Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
Dips 6,6,6
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each 8,8,8
Barbell Upright Row 35kg 6,6,6
Dumbbell Rear Delt Raise 8kg each 12,12,12
Cable Lateral Raise 5kg each 6,5,5
Plate Front Raise 20kg 5,5,5

[NickelArse]

29th September Legs Workout 81.9kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)

Barbell Front Squat 80kg 3,3,3
Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 40kg 4,4,4
Feet Forward Smith Squat 60kg 4,4,4
Calf Raise 55kg 8,8,8
Leg Extension 55kg 12,12,10