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  1. #961
    beast mode NickelArse's Avatar
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    getting close to a triple body weight deadlift, 210kg @ 74kg puts me only 12kg away

    25th September Pull Workout 74.3kg

    Mixed Grip Barbell Deadlift

    60kg 10
    100kg 6
    140kg 2
    180kg 1
    200kg 1
    210kg 1

    180kg 3,3,3

    Weighted Pullups +20kg 6,6,6
    Dumbbell Row 50kg 6,6,6
    EZ Bar Bicep Curl 53kg 1 43kg 6,6,6
    Neutral Grip Chinups 10,10,10
    Dumbbell Hammer Curl 25kg 3,3,3

    https://www.youtube.com/watch?v=qmo1OO-y57Q
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  2. #962
    beast mode NickelArse's Avatar
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  3. #963
    beast mode NickelArse's Avatar
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    27th September Push Workout 74.6kg

    Barbell Bench Press (touch and go belted)

    20kg 10
    60kg 5
    80kg 2
    100kg 1
    110kg 1
    115kg 1

    100kg 3,3,3

    Barbell Incline Bench Press 70kg 4,4,4
    Barbell Press 50kg 4,3,4 (didn't arch my back enough on the 2nd set so failed at 3 reps)
    Dips 20,12,10
    Cable Cross Overs 27kg 5,4,4
    Cable Lateral Raise 9kg 9,7,6
    Cable Tricep Pushdown 32kg 9,7,7

    https://www.youtube.com/watch?v=KD_yQ-WhchQ
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  4. #964
    beast mode NickelArse's Avatar
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    28th September Cardio Workout 73.3kg

    600m Swim
    13:51 Duration

    132 calories burnt
    Heart rate average - 134
    Heart rate max - 159
    Pace - 2:17 min/100m
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  5. #965
    beast mode NickelArse's Avatar
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    Was hoping for a top single of 145kg, only managed 130kg. Bit annoying.

    29th September 74.0kg

    Barbell Low Bar Back Squat

    20kg 10
    60kg 5
    100kg 2
    120kg 2 (in retrospect I should've only done 1 rep at 120kg)
    130kg 1

    117.5kg 2x5

    Barbell Bench Press (touch and go belted)

    60kg 2
    80kg 2
    90kg 2
    100kg 2,2,2

    Seated Calf Raise 40kg 20,15,15
    Chinups 6,6,6

    Barbell Press

    50kg 1
    60kg X (failed attempt)
    50kg 2,2,2

    Calf Press 140kg 15,12,12

    https://www.youtube.com/watch?v=LaaFbXBderU
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  6. #966
    beast mode NickelArse's Avatar
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    1st October 74.2kg

    Mixed Grip Barbell Deadlift

    60kg 10
    100kg 3
    140kg 2
    160kg 1
    192.5kg 3
    172.5kg 2,2,2,2,2

    Barbell Bench Press

    2 second pause

    85kg 2,2,2,2

    1 second pause

    70kg 4,4

    Trap Bar Shrug 100kg 8,8,8
    Cable Row 68kg 6,6,6

    https://www.youtube.com/watch?v=vZPhL4IlM7U

    https://www.youtube.com/watch?v=6iDRLFLiTp0

    https://www.youtube.com/watch?v=ITEEl-I7rmk
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  7. #967
    beast mode NickelArse's Avatar
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    3rd October Legs Workout

    Barbell Low Bar Back Squat (belt and sleeves)

    20kg 10
    60kg 6
    80kg 2
    100kg 1
    120kg 1
    130kg 1
    100kg 5,5,5

    Barbell Stiff Leg Deadlift 140kg 3,3,3
    Barbell Front Squat 70kg 3,3,3
    Barbell Lunge 60kg 3,3,3
    Barbell Good Mornings 60kg 5,5,5
    Leg Extension 45kg 14,12,12
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  8. #968
    beast mode NickelArse's Avatar
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    4th October Push Workout 74.3kg

    Barbell Bench Press (touch and go belted)

    20kg 10
    60kg 5
    80kg 2
    100kg 1
    110kg 1

    92.5kg 3,3,3,3,3,3

    Barbell Press 55kg 2,2,1
    Dips 15,10,10
    Barbell Squat 100kg 2,2 (these moved nicely, testing out my wraps)
    Mixed Grip Barbell Deadlift 140kg 3,3,3 (working on taking the slack out of the bar with Chris Duffin's wedging technique)
    Barbell Incline Bench Press 60kg 7,7,7
    Dumbbell Bench Press 22.5kg 10,8,8,

    good session

    https://www.youtube.com/watch?v=mSWOF618w3g

    https://www.youtube.com/watch?v=1QEaXDZVjq8
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  9. #969
    beast mode NickelArse's Avatar
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    6th October 74.1kg

    Barbell Low Bar Back Squat (belt and sleeves) - these weren't great, legs are pretty fatigued, need to give them a wee rest I think

    20kg 10
    60kg 6
    80kg 2
    100kg 1
    110kg 1
    120kg 1

    110kg 3,3,3

    Barbell Front Squat (belt and sleeves) - never tested my 1RM on front squat before, decided to give it a crack

    60kg 1
    70kg 1
    80kg 1
    90kg 1
    95kg 1

    Mixed Grip Barbell Stiff Leg Deadlift (belt) - the front squat 1RM was so much fun decided to try it out on stiffies too

    160kg 1
    170kg 1
    175kg 1

    Barbell Bench Press (belted 1s pause) - these were a bit of a grind too, have been benching a lot, will give my chest a break too

    60kg 1
    90kg 1
    95kg 2,2,2

    Leg Press

    140kg 2
    160kg 2
    180kg 2
    200kg 2,2,2
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  10. #970
    beast mode NickelArse's Avatar
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    8th October Pull Workout 75.0kg

    Pullups 12,12,10
    Dumbbell Row 50kg 6,6,6
    Babrell Shrugs 100kg 10,10,10
    EZ Bar Bicep Curl 43kg 4,4,4
    Neutral Grip Chinups 8,8,8
    Chest Supported Plate Loaded Row Machine 80kg 6,5,5
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  11. #971
    beast mode NickelArse's Avatar
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    9th October Push Workout 74.3kg

    Barbell Bench Press (touch and go belted)

    20kg 10
    60kg 5
    80kg 2
    90kg 1
    100kg 1
    105kg 1
    110kg 1

    95kg 3,3,3,3,3

    1 second pause

    60kg 11

    Barbell Press 50kg 3,3,3
    Dips 10,10,10
    Dumbbell Bench Press 22.5kg 12,10,8,

    Went to franks gym at Noosa, $24 bucks for a casual visit and they don’t event have a proper flat barbell bench press station and no incline bar bell bench press station either. How are these Sunshine Coast posers meant to get barrel chested with this lack of equipment
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  12. #972
    beast mode NickelArse's Avatar
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    10th October Legs Workout 75.6kg

    Barbell Low Bar Back Squat

    20kg 10
    60kg 6
    80kg 2
    100kg 1 (put the wraps on here)
    110kg 1
    120kg 1
    130kg 1
    135kg 1 (heaviest I’ve squatted in 3 months)
    130kg 1

    115kg 3,3,3,3 (did these in sleeves)

    Barbell Front Squat (belt and sleeves)

    80kg 1
    90kg 1

    Mixed Grip Barbell Stiff Leg Deadlift (belt)

    170kg 1
    180kg 1
    185kg 1

    Workout took a bit over an hour, constantly rewrapping my knees took it out of me and took up a fair bit of time. Wrapped squats felt good though.
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  13. #973
    beast mode NickelArse's Avatar
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    13th October Pull Workout 77.2kg

    Mixed Grip Barbell Deadlift

    60kg 10
    100kg 5
    140kg 2
    160kg 1
    180kg 1
    200kg 1

    220kg fail, about 5cm off the ground

    210kg fail, about halfway up

    180kg 3,3,3

    Barbell Bench Press

    2 second pause

    85kg 2,2,2,2

    1 second pause

    70kg 7,7

    Barbell Rows 80kg 4,4,4
    Barbell Shrugs 100kg 8,8,8
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  14. #974
    beast mode NickelArse's Avatar
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    14th October Push Workout 75.5kg

    Barbell Bench Press (touch and go belted)

    20kg 10
    60kg 3,3
    80kg 2
    90kg 1
    100kg 1
    105kg 1
    110kg 1
    112.5kg 1
    115kg 1

    105kg 2,2,2,2

    Barbell Press 50kg 5,5,4
    EZ Bar Skullcrushers 32.5kg 5,4,4
    Dumbbell Bench Press 30kg 10,8,8
    Dumbbell Pec Fly 17.5kg 5,5,5
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  15. #975
    beast mode NickelArse's Avatar
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    16th October Legs Workout 76.1kg

    Barbell Low Bar Back Squat (belt and sleeves)

    20kg 20
    40kg 10
    60kg 3,3 (8 second eccentric)
    80kg 2
    100kg 1
    110kg 1
    120kg 1
    130kg 1

    110kg 3,3,3

    Barbell Front Squat (belt and sleeves)

    85kg 1
    95kg 1
    97.5kg 1 (veeerrrrrryyyyy close to a triple digit front squat, might do these as my first exercise next leg day)

    Barbell Lunge 65kg 3,3,3
    Barbell Good Mornings 70kg 4,4,4
    Leg Extensions 50kg 18 36kg 10 22kg 15 14kg 10 (drop set)

    My legs are still cooked after this
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  16. #976
    beast mode NickelArse's Avatar
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    15th October Pull Workout 75.5kg

    Pullups 10,10,10
    Dumbbell Row 50kg 5,5,5
    Babrell Shrugs 100kg 10,10,10
    EZ Bar Bicep Curl 37.5kg 8,7,6
    Neutral Grip Chinups 7,7,7
    Hammer Curl 25kg 3,3,3 17.5kg 3 (final set was a drop set)
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  17. #977
    beast mode NickelArse's Avatar
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    Didn't quite bring my a-game this morning

    18th October Push Workout 76.1kg

    Barbell Bench Press (touch and go, no belt)

    20kg 10
    60kg 3,3 (8 second eccentric)
    80kg 2
    90kg 1
    100kg 1
    110kg 1
    100kg 2

    80kg 6,6,6

    Barbell Incline Bench Press 70kg 3,3,3
    Dips 20,15,12 (need to try an AMRAP on body weight dips to see what I've got )
    Barbell Press 50kg 2,3,3 (not sure what happened on this first set but could only manage 2 reps, second and third set were fine though)
    EZ Bar Skullcrushers 33kg 5,4,4
    Dumbbell Lateral Raise 15kg 6,6,6
    Machine Chest Press 60kg 15 45kg 6 30kg 8 20kg 10 (drop set)
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  18. #978
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    19th October Legs Workout 75.9kg

    Barbell Low Bar Back Squat (belt and wraps)

    20kg 20
    40kg 10
    60kg 3,3 (8 second eccentric)
    80kg 2
    100kg 1 (put the wraps on here)
    120kg 1
    130kg 1
    135kg 1 (this didn't feel great but I was confident I had a bit more in the tank)
    137.5kg 1 (this moved pretty nicely, move smoothly than 135kg, definitely feel like I've got 140kg just around the corner)

    Barbell Front Squat (belt and sleeves)

    90kg 1
    100kg 1
    60kg 8,8

    Mixed Grip Barbell Stiff Leg Deadlift (belt)

    160kg 2,2,2

    Barbell Lunge 65kg 3,3,3
    Calf Press 160kg 15,12,12

    Really good session

    https://www.youtube.com/watch?v=w_rAvl1ZK7A

    https://www.youtube.com/watch?v=ZMFvxQvYsPc
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    21st October Pull Workout 76.1kg

    Mixed Grip Barbell Deadlift

    60kg 20
    100kg 3,3 (10 second eccentric)
    140kg 2
    180kg 1

    220kg 1 (didn’t 100% complete the rep as my grip failed, will be doing more work focused on increasing grip strength including plenty of heavy one handed pulling movements, see rows and shrugs below)

    200kg 1

    180kg 3,3,3

    Dumbbell Rows 50kg 8,6,6
    Dumbbell Shrugs 50kg 10,10,10
    EZ Bar Curls 53kg 3,2,1
    Neutral Grip Chins 10,10,8
    Hammer Curls 20kg 6,6,6

    https://www.youtube.com/watch?v=fc-sPls_ch4
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  20. #980
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    22nd October Push Workout 76.8kg

    Dips 32,11,10
    Barbell Incline Bench Press 75kg 3,3,3
    Barbell Press 50kg 3,3,3
    Cable Tricep Pushdown 32kg 12,11,10
    Cable Cross Overs 29kg 8,7,5
    Dumbbell Lateral Raise 12.5kg 10,10,10
    EZ Bar Skullcrushers 35kg 4,4,4
    Barbell Bench Press 80kg 6,6,4


    https://www.youtube.com/watch?v=xywzelkOVYM
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  21. #981
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    Didn’t move quite as much weight on the back squat as I had planned but the 7 reps at 100kg felt good. Completely destroyed my erectors and meant I couldn’t push as hard on the stiffies and front squat as I would normally but a good workout overall

    24th October Legs Workout 76.2kg

    Barbell Low Bar Back Squat (belt and sleeves)

    20kg 20
    40kg 10
    60kg 3,3 (10 second eccentric)
    80kg 2
    100kg 1
    120kg 1 (these felt heavy af, decided to do some higher volume back offs instead of heavier weight)

    100kg 7,7,7 (wew, these took it out of me)

    Mixed Grip Barbell Stiff Leg Deadlift (belt) 140kg 1,1,1 (as I mentioned above my erectors were torched from the back squats so I didn’t have much left in the tank for stiffies)

    Barbell Front Squat (belt and sleeves) 60kg 4,4,4
    Cable Crunch 37kg 14,8,7
    Calf Press 160kg 15,12,12
    Weighted Exercise Ball Crunch +10kg 10,10,10
    Leg Extensions 40kg 12,12,12

    Good session
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  22. #982
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    25th October Cardio Workout 76.6kg

    Distance - 5.08km run
    Pace - 5:08 min/km
    Elevation gain - 43m

    356 calories burnt
    26:04 duration

    Heart rate average - 154
    Heart rate max - 193

    Heart rate max of 193 🥵 pretty decent run considering I belted out some intense squats yesterday
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  23. #983
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    Haven’t done a 20 Rep set of deadlifts since June, felt pretty good

    26th October Pull Workout 76.6kg

    Mixed Grip Barbell Deadlift (beltless)

    60kg 20
    80kg 10

    122.5kg 20

    Pullups 8,8,8
    Dumbbell Row 50kg 6,6,6
    Dumbbell Shrugs 50kg 12,12,12,12 (4 sets instead of 3, hoping these will help with my grip strength)
    EZ Bar Bicep Curl 45.5kg 5,4,4
    Neutral Grip Chinups 10,10,10
    Dumbbell Hammer Curls 22.5kg 4,4,4
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  24. #984
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    Originally Posted by NickelArse View Post
    Haven’t done a 20 Rep set of deadlifts since June, felt pretty good

    26th October Pull Workout 76.6kg

    Mixed Grip Barbell Deadlift (beltless)

    60kg 20
    80kg 10

    122.5kg 20

    Pullups 8,8,8
    Dumbbell Row 50kg 6,6,6
    Dumbbell Shrugs 50kg 12,12,12,12 (4 sets instead of 3, hoping these will help with my grip strength)
    EZ Bar Bicep Curl 45.5kg 5,4,4
    Neutral Grip Chinups 10,10,10
    Dumbbell Hammer Curls 22.5kg 4,4,4
    https://youtu.be/nTAEAuMUIVE
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  25. #985
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    27th October Push Workout 76.7kg

    Barbell Bench Press

    20kg 20
    40kg 10
    72.5kg 20

    Weighted Dips +30kg 6,5,5
    Dumbbell Lateral Raise 15kg 8,7,7
    Barbell Incline Bench Press 70kg 3,3,3
    Dumbbell Kickbacks 17.5kg 9,9,9
    Dumbbell Press 22.5kg 6,6,6
    Dumbbell Pec Fly 15kg 10,8,8
    Cable Chest Press 60kg 12 45kg 5 30kg 6 20kg 8 (drop set)
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  26. #986
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    Originally Posted by NickelArse View Post
    27th October Push Workout 76.7kg

    Barbell Bench Press

    20kg 20
    40kg 10
    72.5kg 20

    Weighted Dips +30kg 6,5,5
    Dumbbell Lateral Raise 15kg 8,7,7
    Barbell Incline Bench Press 70kg 3,3,3
    Dumbbell Kickbacks 17.5kg 9,9,9
    Dumbbell Press 22.5kg 6,6,6
    Dumbbell Pec Fly 15kg 10,8,8
    Cable Chest Press 60kg 12 45kg 5 30kg 6 20kg 8 (drop set)
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  27. #987
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    A 5kg jump on my last set of 20 rep squats

    28th October Legs Workout 76.6kg

    Barbell Low Bar Back Squat

    20kg 20
    40kg 10

    82.5kg 20

    Barbell Front Squat 80kg 3,3,3
    Stiff Legged Deadlift 160kg 3,3,3
    Barbell Lunge 60kg 3,3,3
    Calf Press 160kg 18,15,12
    Cable Crunch 40kg 10,8,6
    Leg Extension 40kg 15 25kg 15 15kg 15 (drop set)
    Weighted Exercise Ball Crunch +15kg 10,10,10
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  28. #988
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    Originally Posted by NickelArse View Post
    A 5kg jump on my last set of 20 rep squats

    28th October Legs Workout 76.6kg

    Barbell Low Bar Back Squat

    20kg 20
    40kg 10

    82.5kg 20

    Barbell Front Squat 80kg 3,3,3
    Stiff Legged Deadlift 160kg 3,3,3
    Barbell Lunge 60kg 3,3,3
    Calf Press 160kg 18,15,12
    Cable Crunch 40kg 10,8,6
    Leg Extension 40kg 15 25kg 15 15kg 15 (drop set)
    Weighted Exercise Ball Crunch +15kg 10,10,10
    https://youtu.be/UNslfUzQQP8
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  29. #989
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    Wowee haven’t gone for a swim in a month and I really felt it, flutes and legs were wrecked from squats and pecs were tight from bench press. Overall I swam like a brick

    29th October Cardio Workout 76.5kg

    500m Swim
    12:29 Duration

    107 calories burnt
    Heart rate average - 125
    Heart rate max - 147
    Pace - 2:19 min/100m
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  30. #990
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    30th October Pull Workout 76.6kg

    Pullups 23,6,6

    Mixed Grip Barbell Deadlift 180kg 3,2,2
    Dumbbell Row 50kg 10,7,7
    Dumbbell Shrugs 50kg 15,15,15
    EZ Bar Bicep Curl 53kg 1 43kg 5,5,5
    Neutral Grip Chinups 12,10,10
    Dumbbell Hammer Curl 22.5kg 3,4,4
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