NickelArse's IF LCHF log

[NickelArse]

9th February Heavy Weight/Low Rep Back and Triceps Workout

Wide Grip Weighted Pullups +10kg 6,4,3
Weighted Narrow Grip Tricep Dips +10kg 6,6,4
Dumbbell Rows 50kg each 6,5,4
Cable Tricep Pushdown 49kg 4 42kg 6,5
Barbell Shrug 120kg 6,6,5

13th February Light Weight/High Rep Legs and Delts Workout

Barbell Squats 70kg 8,8,8
Dumbbell Press 22kg 8,7,6
Barbell Deadlift 100kg 6,6,6 (felt a little bit off with the deads today, not to worry)
Dumbbell Lateral Raise 12kg each 9,7,6
Barbell Lunge 20kg 5,4,4

[NickelArse]

This was the type of workout dreams are made of. Well fed, well rested and the perfect amount of pre workout stim and pump from my musical choices.

Felt absolutely awesome.

14th February Heavy Weight/Low Rep Pecs and Biceps Workout

Barbell Bench Press 95kg 4 90kg 3,3
EZ Bar Bicep Curl 42.5kg 4,3,3
Incline Dumbbell Bench Press 32kg each 6,5,5
Dumbbell Incline Hammer Curls 22kg each 4,3,3
Cable Cross Overs 21kg each 5,4 17.5kg 5

[NickelArse]

Good workout today, feeling a bit stiff from yesterday's heavy bench and curls though.

15th February Light Weight/High Rep Back and Triceps Workout

Wide Grip Pullups 10,5,5
Narrow Grip Tricep Dips 8,7,7
Mixed Grip Cable Rows 87kg 8,6,6
Cable Tricep Pushdown 42kg 8,6 35kg 8 (muscles were feeling really tight in my left arm so I dialled it back for my final set)
Barbell Shrug 80kg 8,8,8

[NickelArse]

After 3 days at the gym in a row decided to take a rest day. Still feeling a bit stiff and would rather make sure I'm 100% raring to go for my next workout.

Looking forward to my heavy legs and shoulders session tomorrow

[NickelArse]

Absolute monster workout today, felt awesome

17th February Heavy Weight/Low Rep Legs and Delts Workout

Squats 110kg 5,4,4 (gonna film myself next workout just to make sure I'm getting low enough)
Seated Barbell Press 60kg 5,3,3
Mixed Grip Deadlift 140kg 4,3,3
Dumbbell Lateral Raise 18kg each 6,4,4
Front Raise 20kg 8,6,5

[NickelArse]

18th February Light Weight/High Rep Pecs and Biceps Workout 88.6kgs

Barbell Bench Press 70kg 12,8,7
Barbell Bicep Curl 30kg 10,8,7
Incline Barbell Bench Press 60kg 8,6,6
Hammer Curls 16kg each 8,6,6
Dumbbell Pec Fly 14kg each 6,5 12kg 6

[NickelArse]

20th February Heavy Weight/Low Rep Back and Triceps Workout 88.9kg

Wide Grip Weighted Pullups +20kg 5,3,3
Weighted Narrow Grip Tricep Dips +20kg 5,4,4
Dumbbell Rows 54kg each 4,4,3
Cable Tricep Pushdown 49kg 5,4,4
Cable Row 87kg 6,6,6
Barbell Shrug 120kg 6,5,5

Great workout, don't normally do 6 sets of rows but the dumbbell sets were a bit too lacking in volume (even though the weight was nice and heavy) so I wanted to blast another 3 sets of cable rows in there.

[NickelArse]

21st February Light Weight/High Rep Legs and Delts Workout 88.4kg

Barbell Squats 80kg 8,6,5
Barbell Press 70kg 7,5,4
Double Overhand Grip Barbell Deadlift 100kg 8,6,6
Dumbbell Lateral Raise 12kg each 10,6,5
Front Raise 20kg 8,6,5

[NickelArse]

20th February Heavy Weight/Low Rep Back and Triceps Workout 88.9kg

Wide Grip Weighted Pullups +20kg 5,3,3
Weighted Narrow Grip Tricep Dips +20kg 5,4,4
Dumbbell Rows 54kg each 4,4,3
Cable Tricep Pushdown 49kg 5,4,4
Cable Row 87kg 6,6,6
Barbell Shrug 120kg 6,5,5

Great workout, don't normally do 6 sets of rows but the dumbbell sets were a bit too lacking in volume (even though the weight was nice and heavy) so I wanted to blast another 3 sets of cable rows in there.

Forgot to mention how awesome my back felt the day after this workout, good proper DOMS. The 6 sets of rows really fried my rhomboids, might start making a habit of it.

[NickelArse]

23rd February Heavy Weight/Low Rep Pecs and Biceps Workout 89.3kg

Barbell Bench Press 100kg 3 95kg 3,3
EZ Bar Bicep Curl 42.5kg 4,4,3
Incline Barbell Bench Press 80kg 3,3 75kg 6
Dumbbell Incline Hammer Curls 22kg each 4,3,3
Cable Cross Overs 21kg each 6,4 17.5kg 7

[NickelArse]

I'm going to switch things up and move to a Push, Pull, Legs Routine from this week I think. Whilst I love my current split for rebuilding my strength back to it's peak after a long lay off I'm going to need to do something different to continue any strength or hypertrophy gains from here.

Another interesting development was the return of my elbow pain I was getting from heavy training back in late 2014. Thankfully I remembered the advice from my physio back then and freed up my Ulnar Nerve in my neck (with some self massage) which has freed up my elbow instantly. Will keep massaging and stretching and hopefully I stay in the clear.

[NickelArse]

24th February Light Weight/High Rep Back and Triceps Workout 88.7kg

Wide Grip Pullups 13,6,5
Narrow Grip Tricep Dips 12,9,6
Mixed Grip Cable Rows 87kg 8,6,6
Cable Tricep Pushdown 42kg 8,4 35kg 8 *see below
Barbell Shrug 80kg 8,8,8

*I had problems with this last week and again today, as I highlighted previously I believe it's due to an impingement in my neck causing referred pain through my arm. I'm hoping with some self massage and a wheat bag it clears up on it's own.

[NickelArse]

Not my PB but thought I'd post up my vid of 13 reps anyway

[NickelArse]

26th February Heavy Weight/Low Rep Legs Workout 88.3kg

Squats 120kg 3 110kg 4,4
Mixed Grip Deadlift 140kg 6,4,4 (pretty sure that's a PB but I'll have to check)
Leg Press 183kg (130kg in plates and 53kg "starting weight") 10,8,8
Hamstring Curls 35kg 10,10,10
Leg Extension 30kg 10,10,10

So today marks the beginning of my PPL split and I marked the occasion with a Heavy Legs session. Bit of mixed bag really...
>I filmed my squats (will post vids later) and I'm quite sure I'm not getting low enough, will dial back the weight next go around and get my form in order
>Super happy with my Deadlift, took a video of that too and I'll post it up
>First time I've done Leg Press, Hamstring Curls and Leg Extensions in about 6 years so I dare say I'm gonna be in a world of pain tomorrow

[NickelArse]

27th February Light Weight/High Rep Push Workout 88.0kg

Seated Barbell Press 50kg 8,6,5
Narrow Grip Tricep Dips 10,8,8
Barbell Bench Press 70kg 8,6,5

Deltoid Superset Routine

Super Set
Barbell Upright Row 20kg 10
Barbell Behind Neck Press 20kg 10
Barbell Military Press 20kg 6
Dumbbell Lateral Raise 6kg each 6

Super Set
Barbell Behind Neck Press 20kg 10
Barbell Upright Row 20kg 6
Dumbbell Lateral Raise 6kg each 5

Super Set
Barbell Military Press 20kg 10
Barbell Upright Row 20kg 10
Dumbbell Lateral Raise 6kg each 6

Cable Tricep Pushdown 42kg 8,6,5
Cable Cross Overs 15kg each 12,6,6

[NickelArse]

26th February Heavy Weight/Low Rep Legs Workout 88.3kg

Squats 120kg 3 110kg 4,4
Mixed Grip Deadlift 140kg 6,4,4 (pretty sure that's a PB but I'll have to check)
Leg Press 183kg (130kg in plates and 53kg "starting weight") 10,8,8
Hamstring Curls 35kg 10,10,10
Leg Extension 30kg 10,10,10

So today marks the beginning of my PPL split and I marked the occasion with a Heavy Legs session. Bit of mixed bag really...
>I filmed my squats (will post vids later) and I'm quite sure I'm not getting low enough, will dial back the weight next go around and get my form in order
>Super happy with my Deadlift, took a video of that too and I'll post it up
>First time I've done Leg Press, Hamstring Curls and Leg Extensions in about 6 years so I dare say I'm gonna be in a world of pain tomorrow

As promised here are the videos I took, the Squat videos are kinda embarrassing because I'm not getting deep enough. I'll have to drop the weight a bit next go around and make sure I'm getting at least parallel.

[NickelArse]

29th February Heavy Weight/Low Rep Pull Workout

Wide Grip Weighted Pullups +30kg 3 +20kg 4,3
EZ Bar Bicep Curls 42.5kg 5,3,3
Dumbbell Rows 54kg each 6,5,3
Barbell Shrug 120kg 6,6,5
Dumbbell Incline Hammer Curl 22kg each 4,3,3
Lat Pulldown 57kg 10 67kg 8,6

Really happy with today's workout, particularly the dumbbell rows where I was able to push out 2 more reps on my first set than last week. Fried my lats with some pulldowns to finish too

[NickelArse]

1st March Light Weight/High Rep Legs Workout 87.6kg

Squats 60kg 10,8,8 (raw and arse to grass)
Double Overhand Grip Deadlift 100kg 8,8,8
Leg Press 193kg (140kg in plates and 53kg "starting weight") 8,8,6
Hamstring Curls 42kg 8,8,8
Leg Extension 30kg 12,10,10

[NickelArse]

29th February Heavy Weight/Low Rep Pull Workout

Wide Grip Weighted Pullups +30kg 3 +20kg 4,3
EZ Bar Bicep Curls 42.5kg 5,3,3
Dumbbell Rows 54kg each 6,5,3
Barbell Shrug 120kg 6,6,5
Dumbbell Incline Hammer Curl 22kg each 4,3,3
Lat Pulldown 57kg 10 67kg 8,6

Really happy with today's workout, particularly the dumbbell rows where I was able to push out 2 more reps on my first set than last week. Fried my lats with some pulldowns to finish too

[NickelArse]

3rd March Heavy Weight/Low Rep Push Workout

Bench Press 100kg 4 95kg 4,3
Weighted Narrow Grip Tricep Dips +10kg 8,6,6
Incline Bench Press 75kg 4,2 70kg 4
Seated Dumbbell Shoulder Press 22kg each 6,4,3
Cable Tricep Pushdown 42kg 8,6,5
Cable Cross Overs 15kg each 12,6,4
Dumbbell Lateral Raise 18kg each 5,4,4

[NickelArse]

4th March Light Weight/High Rep Pull Workout

Wide Grip Pullups 12,5,5 (straight bar)
Barbell Bicep Curls 35kg 8,5,6
Mixed Grip Cable Rows 87kg 8,8,8
Dumbbell Incline Hammer Curl 16kg each 8,5,5
Barbell Shrug 80kg 10,10,10

Going on a 3 day work trip from Sunday night, not sure what the gyms will be like at the hotels I'm staying but either way my diet and training will be out the window a bit. Not really bothered though, been training pretty hard recently and could probably do with a deloading week.

[NickelArse]

10th February Heavy Weight/Low Rep Legs Workout

Squats 120kg 3 110kg 4,3
Mixed Grip Deadlift 140kg 5,4,4
Leg Press 203kg (150kg in plates and 53kg "starting weight") 6,6,6
Hamstring Curls 42kg 8,8,8

Going to the gym I thought I had got over my cold but as soon as I started my workout I didn't feel 100%. Not going to beat myself up about it, still got through the guts of my exercises but cut out Leg Extensions because I seriously couldn't be bothered with them.

Actually quite proud of myself for getting through the workout as well as I did

[NickelArse]

Work's been a ****ing nightmare, been pulling some massive hours as well as having 6 days overseas with flights at all hours. Still look and feel in pretty good shape though, so no damage done.

19th March Light Weight/High Rep Push Workout

Decline Barbell Bench Press 90kg 8,6,5
Narrow Grip Tricep Dips 8,6,6
Incline Barbell Bench Press 60kg 5 50kg 8,6
Cable Tricep Pushdown 42kg 8,6,5

Epic Deltoid Routine

Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 10

Super Set
Barbell Military Press 20kg 10
Barbell Upright Row 20kg 10
Dumbbell Lateral Raise 6kg each 7

Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 7
Dumbbell Lateral Raise 6kg each 7

[NickelArse]

20th March Heavy Weight/Low Rep Pull Workout

Wide Grip Weighted Pullups +30kg 4 +20kg 4,3
Barbell Bicep Curls 45kg 4,3 40kg 5
Dumbbell Rows 54kg each 4,3,3
Barbell Shrug 120kg 8,8,8
Dumbbell Incline Hammer Curl 22kg each 4,3,3
Mixed Grip Cable Rows 107kg 4,4,4

Good but not great workout today. Didn't have the bang factor I'm accustomed to on on my weighted pull ups which could be caused by 1 or 2 factors, my extended break from lifting (last pull workout was 2 weeks ago) or because I normally have a rest day prior to a heavy lifting day to make sure I'm ready to smash it but this time I didn't.

I also cooked my forearms/grip strength doing barbell curls instead of using the EZ curl bar so I underperformed on dumbbell rows. Made up for it by doing some mixed grip cable rows at the end though which took my forearms out of the equation.

[NickelArse]

21st March Light Weight/High Rep Legs Workout

Squats 60kg 10,10,10
Double Overhand Grip Deadlift 100kg 10,8,6
Barbell Lunge 20kg 5,5,5
Hamstring Curls 42kg 10,10,10
Leg Extension 40kg 10,10,20

Felt super strong on Squats and Deads today, don't think I've ever pushed through 100kg deads so easily. Really felt like I was manhandling the weight like a boss. Felt good.

PPL is definitely giving me a different feeling post gym, I feel like I get a lot more DOMS which I guess is fairly normal when you make drastic changes to your routine, especially considering I'd been doing the same style split for 4 years prior to starting PPL. Too early to see any visual results but the feeling of variety and different DOMS sensations are giving me an extra spring in my step.

I also rewatched my 100kg bench form from earlier in the thread. I'm really happy with the way I smashed out those first 3 reps, looked really strict and strong

[NickelArse]

23rd March Heavy Weight/Low Rep Push Workout 88.2kg

Weighted Narrow Grip Tricep Dips +30kg 5,3,4
Seated Barbell Shoulder Press 60kg 3,3 50kg 6
Close Grip Bench Press 60kg 12,9,7
Cable Cross Overs 21kg each 4 17.5kg 6,4
Barbell Upright Row 30kg 10,10,10
Cable Tricep Pushdown 42kg 7,5,6
Dumbbell Lateral Raise 12kg each 10,8,6

Pretty monstrous workout, very happy with it

[NickelArse]

29th March Light Weight/High Rep Pull Workout

Wide Grip Pullups 10,6,5
Barbell Bicep Curls 35kg 8,7,6
Mixed Grip Cable Rows 87kg 8,8,8
Dumbbell Incline Hammer Curl 16kg each 8,6,6
Barbell Shrug 80kg 10,10,10

First workout back after a the Easter break, went on holiday to Italy and Switzerland which involved eating insane amounts of food and drinking myself into a stupor almost every night. Felt a bit sluggish today.

[NickelArse]

30th March Heavy Weight/Low Rep Legs Workout

Squats 120kg 3 110kg 5,3
Mixed Grip Deadlift 150kg 4,3,3
Leg Press 223kg (170kg in plates and 53kg "starting weight") 6,5,5
Hamstring Curls 49kg 8,8,8
Leg Extensions 50kg 10,10,10

Did not feel right with the 120kg Squat, just felt a bit too heavy and I wasn't confident getting deep enough. However I absolutely crushed the 110kg, not quite sure what to make of that but I'll probably persevere with the 120kg lifts again next heavy leg day, at least for the first set as above. Dead's were great and I'm pretty sure that's a PB for me so very happy with that. All in all Legs are progressing nicely.

[NickelArse]

31st March Light Weight/High Rep Push Workout

Barbell Bench Press 90kg 8,6,5
Incline Barbell Bench Press 60kg 8,6,5
Narrow Grip Tricep Dips 8,6,5

High Volume Deltoid Routine

Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 10

Super Set
Barbell Military Press 20kg 10
Barbell Upright Row 20kg 10
Dumbbell Lateral Raise 6kg each 10

Super Set
Barbell Upright Row 20kg 10
Barbell Military Press 20kg 10
Dumbbell Lateral Raise 6kg each 7

Cable Tricep Pushdown 42kg 8,6,5
Cable Cross Overs 13.5kg each 10,8,6

[NickelArse]

5th April Heavy Weight/Low Rep Pull Workout

Wide Grip Weighted Pullups +30kg 3 +20kg 4,3
EZ Bar Bicep Curls 42.5kg 4,4,3
Dumbbell Rows 54kg each 6,4,3
Barbell Shrug 120kg 8,6,6
Dumbbell Incline Hammer Curl 20kg each 4,4,3

Pretty mediocre workout to be honest, feeling a bit stressed and a bit crook. Not sick just not 100% so I just couldn't get my head in the game properly. Happy to have gone to the gym though and I'll be better for the run.