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  1. #691
    keto enthusiast NickelArse's Avatar
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    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
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  2. #692
    keto enthusiast NickelArse's Avatar
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    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
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  3. #693
    keto enthusiast NickelArse's Avatar
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    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
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  4. #694
    keto enthusiast NickelArse's Avatar
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    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
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  5. #695
    keto enthusiast NickelArse's Avatar
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    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
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  6. #696
    keto enthusiast NickelArse's Avatar
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    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
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  7. #697
    keto enthusiast NickelArse's Avatar
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    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
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  8. #698
    keto enthusiast NickelArse's Avatar
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    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
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  9. #699
    keto enthusiast NickelArse's Avatar
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    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
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  10. #700
    keto enthusiast NickelArse's Avatar
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    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
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  11. #701
    keto enthusiast NickelArse's Avatar
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    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


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  12. #702
    keto enthusiast NickelArse's Avatar
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    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
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  13. #703
    keto enthusiast NickelArse's Avatar
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    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
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  14. #704
    keto enthusiast NickelArse's Avatar
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    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
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  15. #705
    keto enthusiast NickelArse's Avatar
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    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
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  16. #706
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    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
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  17. #707
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    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.
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  18. #708
    keto enthusiast NickelArse's Avatar
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    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
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  19. #709
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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  30. #720
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    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
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