NickelArse's IF LCHF log

[NickelArse]

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

23 reps, that’s a new PR for pullups, added 2 reps on my previous best effort in early September. Training is really in the zone at the moment

Wasn’t even sure I was going to go for a new pullups PR until I woke up and felt how tight my posterior chain was. Decided to just do some lighter deadlifts and throw the kitchen sink at pullups. Paid off handsomely


https://youtube.com/watch?v=dzga83AkB14

[NickelArse]

31st October Push Workout 78.0kg

Barbell Bench Press

20kg 20
40kg 10
60kg 3,3 (10 second eccentric)
80kg 2

100kg 6,4,4

Barbell Press 60kg 1 50kg 5,5,5
Dips 15,15,15
Dumbbell Bench Press 35kg 8,5,5
Dumbbell Lateral Raise 15kg 8,8,8
Cable Pec Fly 25kg 10,8,8
Cable Tricep Pushdown 30kg 14 21kg 12 15kg 12 (drop set)

[NickelArse]

Didn't squat as much weight today as I'd hoped, gonna drop the workload a little bit for a few days as I think I might be over doing the training frequency and volume a little bit.

1st November Legs Workout 77.4kg

Barbell Low Bar Back Squat

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

120kg 3,3,3

Stiff Legged Deadlift 160kg 3,3,3
Barbell Front Squat 60kg 6,6,6
Barbell Lunge 40kg 8,8,8
Cable Crunch 40kg 10,10,10
Calf Press 180kg 15,14,12

[NickelArse]

2nd November Cardio Workout 77.1kg

25.07 km Bike Ride
159m Elevation Gain

842 calories burnt
1:21:43 duration

Heart rate average - 129
Heart rate max - 162

Speed - 18.4 km/h

[NickelArse]

4th November Pull Workout 78.0kg

Mixed Grip Barbell Deadlift

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

190kg 5,2,2

Pullups 8,8,8
Dumbbell Row 50kg 10,6,6
Dumbbell Shrugs 50kg 12,12,12
EZ Bar Bicep Curl 45.5kg 6,5,5
Neutral Grip Chinups 8,8,8
Dumbbell Hammer Curl 22.5kg 6,6,5

https://www.youtube.com/watch?v=oh2xflTJfqI

[NickelArse]

5th November Push Workout 77.7kg

Barbell Bench Press

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

120kg 1

100kg 3,3,3

Incline Barbell Bench Press 80kg 3,3,3
Dips 15,15,15
Dumbbell Lateral Raise 15kg 10,8,8
Dumbbell Pec Fly 15kg 10,8,8
Seated Dumbbell Press 22.5kg 6,6,6
Cable Chest Press 70kg 8 50kg 6 30kg 10 (drop set)

https://youtu.be/-ygclGfCgvE

[NickelArse]

Made a bit of a meal of this 140kg single but got there in the end.

Whilst my deadlift and bench seems to be flourishing in this high volume environment I seem to be spinning my wheels with squat progression at the moment.

Probably gonna take a bit of a break from the super high intensity training I’ve been doing to refresh myself a bit. Then when I come back I’m gonna go low volume training for my squat progression as that has worked really well for me in the past

7th November Legs Workout 78.7kg

Barbell Low Bar Back Squat

20kg 20
60kg 3,3 (10 second eccentric)
80kg 2
100kg 1
110kg 1
120kg 1
130kg 1
135kg 1

140kg 1

70kg 10,10,10

Barbell Front Squat 80kg 3,3,3
Barbell Good Mornings 70kg 4,4,4
Cable Crunch 42.5kg 10,10,8
Cable Leg Extensions 55kg 10,10,8
Calf Press 180kg 16,15,13
Weighted Exercise Ball Crunch 17.5kg 9,15,15

https://www.youtube.com/watch?v=Lf1YtL-pbNY

[NickelArse]

No deads today, saving myself for a PR attempt this week. 6 sets of shrugs tho, working on my grip strength.

8th November Pull Workout 78.7kg

Mixed Grip Barbell Row 100kg 5,5,5
Mixed Grip Barbell Shrugs 160kg 6,6,6
Pullups 12,12,10
EZ Bar Bicep Curl 53kg 3,3,2
Mixed Grip Cable Row 77kg 10,10,10
Dumbbell Hammer Curl 22.5kg 6,6,6
Dumbbell Shrugs 50kg 15,15,15

[NickelArse]

9th November Cardio Workout 77.6kg

Distance - 5.07km run
Pace - 5:25 min/km
Elevation gain - 43m

369 calories burnt
27:28 duration

Heart rate average - 150
Heart rate max - 180

[NickelArse]

Pressing is not my strong suit

10th November Push Workout 77.5kg

Barbell Press

20kg 10
40kg 2
65kg X (fail)
60kg 1
57.5kg 5,5,3

Dumbbell Bench Press 40kg 2 37.5kg 6,6,6
EZ Bar Skullcrushers 35kg 4,4,3
Dumbbell Lateral Raise 15kg 10,10,8
Dips 12,12,12
Dumbbell Pec Fly 17.5kg 8,6,8
Seated Dumbbell Press 22.5kg 4,4,4

[NickelArse]

225kg that’s an equal lifetime PR, I’ve only deadlifted 225kg once before in my life and I was 20kg heavier than I am now

11th November Lower Workout 77.7kg

Mixed Grip Barbell Deadlift

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

225kg 1

180kg 2,2,2

Barbell Low Bar Back Squat 80kg 3,3,3,3
Barbell Front Squat 60kg 3,3,3
Barbell Good Mornings 60kg 4,4,4
Weighted Exercise Ball Crunch +20kg 15,15,8
Calf Press 200kg 14,12,,12

https://www.youtube.com/watch?v=Vcnoq1f6kSA

[NickelArse]

13th November Pull Workout 78.6kg

Weighted Chin Ups +25kg 11,4,4
Mixed Grip Barbell Row 80kg 6,6,6
Mixed Grip Barbell Shrugs 160kg 10,8,8
EZ Bar Bicep Curl 43kg 5,5,5
Mixed Grip Cable Row 86kg 8,8,8
Dumbbell Hammer Curl 20kg 8,7,6
Pullups 8,8,8


https://www.youtube.com/watch?v=Z1KdJR3bKH4

[NickelArse]

14th November Push Workout 78.1kg

Weighted Dips +50kg 4,2,2
Incline Barbell Bench Press 80kg 3,3,3
Seated Barbell Press 60kg 1 55kg 3,3,3
Dumbbell Bench Press 37.5kg 7,6,5
Dumbbell Lateral Raise 15kg 10,10,10 7.5kg 8 (drop set)
EZ Bar Skullcrushers 35kg 5,4,4
Cable Chest Press 70kg 11 50kg 8 30kg 10 (drop set)


https://www.youtube.com/watch?v=H5MYHmX8VZk

[NickelArse]

No belt or sleeves today, keeping it au naturel

16th November Legs Workout 78.9kg

Barbell Low Bar Back Squat 100kg 5,5,5
Barbell Front Squat 70kg 3,3,3
Barbell Good Mornings 70kg 4,4,4
Barbell Lunge 60kg 2 40kg 3,3
Cable Crunch 42kg 10,10,10
Calf Press 200kg 15,15,15
Weighted Exercise Ball Crunch +22.5kg 10,8,8
Leg Extensions 55kg 10,10,10

[NickelArse]

17th November Cardio Workout 77.6kg

Distance - 5.06km run
Pace - 5:28 min/km
Elevation gain - 38m

362 calories burnt
27:39 duration

Heart rate average - 147
Heart rate max - 180

[NickelArse]

18th November Cardio Workout 78.2kg

700m Swim
15:39 Duration

154 calories burnt
Heart rate average - 130
Heart rate max - 153
Pace - 2:12 min/100m

[NickelArse]

19th November Pull Workout 77.2kg

Mixed Grip Barbell Deadlift

60kg 6
100kg 3
140kg 2
180kg 1

Pullups 10,10,10
Mixed Grip Barbell Row 80kg 6,6,6
Mixed Grip Barbell Shrugs 160kg 8,8,8
Dumbbell Hammer Curl 22.5kg 6,5,5
Mixed Grip Cable Row 86kg 8,8,8

[NickelArse]

20th November Push Workout 76.8kg

Seated Barbell Press 60kg 2,1,2
Dumbbell Bench Press 42.5kg 4,4,2
Dumbbell Kickbacks 20kg 6,6,6
Barbell Incline Bench Press 60kg 6,6,6
Dumbbell Lateral Raise 17.5kg 6,6,6
Cable Tricep Pushdown 34kg 8,8,8
Cable Cross Overs 29kg 8,7,6
Seated Dumbbell Press 22.5kg 5,5,5

[NickelArse]

Gonna work on incorporating more Leg Press and Leg Extension work in (at the expense of some Squat volume) just for a bit of variety.

21st November Legs Workout 77.3kg

Barbell Low Bar Back Squat

20kg 10
60kg 3,3 (10 second eccentric)
80kg 2
100kg 1
110kg 1
130kg 1 (this felt like crap, not sure why I elected to go with a 20kg jump but it was too much)

Barbell Front Squat

80kg 1
90kg 1

Barbell Good Mornings 70kg 3,3,3
Leg Press 160kg 6,6,6
Calf Press 200kg 15,15,15
Leg Extensions 60kg 8,8,8
Cable Crunch 42kg 10,10,10
Weighted Exercise Ball Crunch +22.5kg 8,8,10

[NickelArse]

22nd November Cardio Workout 77.5kg

24.71 km Bike Ride
142m Elevation Gain

893 calories burnt
1:25:12 duration

Heart rate average - 130
Heart rate max - 156

Speed - 17.4 km/h

[NickelArse]

I've lost a couple of kilos since my last attempt so had to stack on a few extra kilos on the belt to keep things at 107kg. I only managed 10 reps this time.

23rd November Pull Workout 75.8kg

Weighted Chin Ups +28.75kg 10,4,4
Mixed Grip Barbell Row 100kg 5,5,5
Mixed Grip Barbell Shrugs 180kg 6,6,6
EZ Bar Bicep Curl 43kg 6,5,5 - superset with Mixed Grip Cable Row 95kg 5,5,5


https://www.youtube.com/watch?v=hxAbujw-r2w

[NickelArse]

24th November Push Workout 76.5kg

Weighted Dips +60kg 2 +50kg 3,3
Barbell Bench Press 80kg 6,6,6
Seated Dumbbell Press 25kg 5,4,4
Dumbbell Kickbacks 20kg 6,6,6
Dumbbell Lateral Raise 17.5kg 6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Pec Fly 17.5kg 8,8,8


https://www.youtube.com/watch?v=0mCcu-sNRBk

[NickelArse]

25th November Cardio Workout 76.3kg

700m Swim
15:57 Duration

152 calories burnt
Heart rate average - 122
Heart rate max - 149
Pace - 2:13 min/100m

[NickelArse]

26th November Cardio Workout 76.1kg

Distance - 10.03km run
Pace - 5:26 min/km
Elevation gain - 46m

741 calories burnt
54:33 duration

Heart rate average - 157
Heart rate max - 179

[NickelArse]

Legs pretty sore from yesterday's 10km run, just kinda took it easy today.

27th November Legs Workout 77.1kg

Barbell Low Bar Back Squat

20kg 10
60kg 5
80kg 2
100kg 1
120kg 1
125kg 1

Barbell Front Squat

80kg 1
90kg 1

Leg Press 180kg 5,5,5
Calf Press 200kg 15,15,15
Hack Squat 90kg 5,5,5
Cable Crunch 42kg 12,10,8
Leg Extensions 60kg 8,8,8
Weighted Exercise Ball Crunch +22.5kg 8,8,8

[NickelArse]

28th November Cardio Workout 77.5kg

351 calories burnt
30:46 duration

Heart rate average - 139
Heart rate max - 180

500m Concept 2 Row in 1:51.1 (10/10 resistance) - very slow, the handle slipped out of my hand at the 1 minute mark so I couldn’t complete the row properly

2km treadmill run in 10:00 (pace 5:00 p/km)

Tabata HIIT on Cross Trainer 820m in 4:00 (25/25 resistance)

[NickelArse]

29th November Pull Workout 76.9kg

Chin Ups 20,6,6 - not as many as I'd hoped
Mixed Grip Barbell Deadlift 140kg 2 180kg 1
Mixed Grip Barbell Row 80kg 6,6,6
Trap Bar Shrugs 160kg 8,8,8
EZ Bar Bicep Curl 43kg 5,5,5
Mixed Grip Cable Row 95kg 6,6,5
Dumbbell Hammer Curl 22.5kg 6,6,6

[NickelArse]

30th November Push Workout 76.8kg

Barbell Bench Press

20kg 10
60kg 5
80kg 2

100kg 5,3,3

Incline Bench Press 80kg 3,3,3
Dips 15,15,15
Dumbbell Lateral Raise 17kg 6,6,6
Cable Tricep Pushdown 37.5kg 6,6,5
Cable Cross Overs 32kg 5,4,4
Dumbbell Press 22.5kg 6,6,6

[NickelArse]

1st December Cardio Workout 76.5kg

Distance - 5.04 km run
Pace - 5:09 min/km
Elevation gain - 39m

356 calories burnt
25:59 duration

Heart rate average - 157
Heart rate max - 180

[NickelArse]

2nd December Cardio Workout 76.3kg

800m Swim
17:03 Duration

176 calories burnt
Heart rate average - 130
Heart rate max - 158
Pace - 2:08 min/100m