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  1. #331
    beast mode NickelArse's Avatar
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    21st March Push Workout 81.7kg

    Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)

    Narrow Grip Tricep Dips 10,8,8
    EZ Bar Skull Crushers 32.5kg 6,5,4
    Dumbbell Pullover 26kg 6,6,6
    EZ Bar Tricep Extension 25kg 8,7,6

    Full body pump for carb refeed today

    Barbell Squat 60kg 5,5,5
    Pull Ups 6,6,6
    Barbell Row 60kg 6,6,6
    Hammer Curl 18kg each 6,3
    Super set with
    Dumbbell Bench 18kg each 6,8
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  2. #332
    beast mode NickelArse's Avatar
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    22nd March Legs Workout 82.4kg

    Barbell Squats

    20kg 10
    60kg 3
    80kg 2,1
    100kg 1,1
    120kg 2,2
    110kg 3,3

    Mixed Grip Barbell Deadlift

    100kg 1
    140kg 1
    160kg 3,3,3,3,3

    Barbell Lunge 30kg 5,5,5
    Barbell Front Squat 30kg 6,6,6
    Barbell Good Mornings 30kg 10,10,10

    Decided to put my full glycogen stores to use and do my first heavy squats session in a while.

    Moved well, deads moved great too. Nice workout and happy with only 700g of weight gain despite the 700g of carbs ingested yesterday.
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  3. #333
    beast mode NickelArse's Avatar
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    23rd March Pull Workout 82.4kg

    Wide Grip Weighted Pullups +20kg 6,5,5
    Double Overhand Grip Barbell Shrug 100kg 10,10,10
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    EZ Bar Bicep Curl 37.5kg 6,5,5
    Weighted Sit Ups +22kg 5,5,5
    Dumbbell Row 50kg each 5,4,4
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  4. #334
    beast mode NickelArse's Avatar
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    24th March Push Workout 82.4kg

    Barbell Overhead Press

    60kg - 2,1,1
    55kg - 3,3,2

    Dumbbell Lateral Raise 18kg each 4,4,4
    EZ Bar Front Raise 27.5kg 6,5,4
    Straight Arm Dumbbell Lateral Raise 10kg each 6,6,6
    Barbell Upright Row 20kg 14,12,12

    Post lifting HIIT Cardio

    Stationary bike Tabata Workout (7/30 resistance 1.85km in distance)
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  5. #335
    beast mode NickelArse's Avatar
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    25th March Disregard strength, acquire aesthetics Legs Workout 81.5kg

    Squats 60kg 8,6,6,6,6
    Double Overhand Grip Deadlift 100kg 6,6,6,6,6
    Barbell Lunge 30kg 5,5,5
    Barbell Front Squat 30kg 6,6,6
    Barbell Good Mornings 30kg 10,10,10
    Calf Raise 60kg 8,8,8

    Post lifting HIIT Cardio

    Stationary bike Tabata Workout (7/30 resistance 1.91km in distance)
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  6. #336
    beast mode NickelArse's Avatar
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    26th March Pull Workout 81.5kg

    Pullups 1,2,3,4,5,6,7,8,7,5 (Armstrong Pyramid Set)
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    Mixed Grip Barbell Row 100kg 5,5,5
    Weighted Decline Sit Up 22kg 5,5,5
    EZ Bar Bicep Curl 32.5kg 8,7,6
    Seated Incline Hammer Curls 18kg each 6,5,5
    Knee Raise 12,10,10

    Nice workout
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  7. #337
    beast mode NickelArse's Avatar
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    Sprained my finger kicking a footy in the park yesterday. Might need to take a small holiday from lifting.
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  8. #338
    beast mode NickelArse's Avatar
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    27th March Cardio Workout 82.1kg

    405 calories burnt
    25:28 duration

    Heart rate average - 160
    Heart rate max - 186

    5km run in 25:28 (pace 5:04 p/km)



    Absolutely blistering run. Quickest I've ever run in my life. My final 3km of this run were all done on sub 5 minute kilometres which I've never done before in my life. I only went for a run because I've my wrecked finger but didn't really know what to expect as this is my first outside run since September. Was just hoping to be able to manage a leisurely 4km.

    However I just kept running faster and faster and wasn't getting out of breath.

    I ran my 4th kilometre in 4:39 which is insanely fast by my standards, it's not like i was running on a flat course either. There's a 10 metre increase in altitude around this park according to google maps. I'm totally gobsmacked I was able to run this quick.

    Wrecked finger for reference.
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  9. #339
    beast mode NickelArse's Avatar
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    28th March Push Workout 81.0kg

    Barbell Bench Press 20kg 10 60kg 3 80kg 6,5,5

    Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)

    Incline Barbell Bench Press 60kg 6,6,6
    Dumbbell Pullover 26kg 6,6,6
    Dumbbell Pec Fly 16kg each 8,7,6

    Post lifting HIIT Cardio

    Stationary bike Tabata Workout (7/30 resistance 1.88km in distance)

    81.0kg nearly at the magical 80kg mark
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  10. #340
    beast mode NickelArse's Avatar
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    30th March Disregard strength, acquire aesthetics Legs Workout 81.0kg

    Squats 60kg 8,8,8,6,6
    Barbell Front Squat 40kg 6,6,6
    Double Overhand Grip Deadlift 100kg 6,6,6,6,6
    Barbell Lunge 40kg 4,4,4
    Barbell Good Mornings 40kg 10,10,10

    Nice workout. Front squats coming along nicely


    Post lifting HIIT Cardio

    Stationary bike Tabata Workout (7/30 resistance 1.83km in distance)
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  11. #341
    beast mode NickelArse's Avatar
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    Some pics from the start of the year vs now

    Weight on 04/01

    88.8kg 195.3 lbs

    Weight this morning

    80.6kg 177.3 lbs

    Weight lost

    8.2kg 18lbs


    Spoiler!


    Shredz not fully acquired but it gives me a good platform to work with for the rest of summer. I've only eaten 1500 cals for the past 4 days so is expect my muscles to look a bit fuller after a couple of days at maintenance.

    Spoiler!
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  12. #342
    beast mode NickelArse's Avatar
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    1st April Push Workout 80.6kg

    Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)

    Narrow Grip Tricep Dips 10,8,8
    EZ Bar Skull Crushers 37.5kg 3,2,2
    EZ Bar Tricep Extension 27.5kg 6,6,5
    Dumbbell Pullover 28kg 5,5,5
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  13. #343
    beast mode NickelArse's Avatar
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    2nd April Legs Workout 80.6kg

    Barbell Squats

    20kg 10
    60kg 3
    80kg 1,1
    100kg 1,1
    120kg 2,2
    110kg 3,3

    Barbell Front Squat 40kg 6,6,6

    Mixed Grip Barbell Deadlift

    100kg 1
    140kg 1
    160kg 1
    180kg 1
    160kg 3,3,3

    Barbell Lunge 40kg 5,5,5
    Barbell Good Mornings 40kg 10,10,10
    Calf Raise 70kg 9,6,6
    Last edited by NickelArse; 04-02-2017 at 01:20 AM.
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  14. #344
    beast mode NickelArse's Avatar
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    3rd April Pull Workout 81.2kg

    Pullups 15,6,6
    Double Overhand Grip Barbell Row 70kg 10,8,7
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    Weighted Decline Sit Up 22kg 5,5,5
    Seated Incline Hammer Curls 22kg each 4,3,3
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  15. #345
    beast mode NickelArse's Avatar
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    4th April Push Workout 80.6kg

    Barbell Overhead Press

    62.5kg - 1
    55kg - 3,3,3,3

    30kg - 10,10,10,10,10 (boring but big)

    Dumbbell Lateral Raise 18kg each 5,4,4
    EZ Bar Front Raise 32.5kg 4 27.5kg 5,5
    Straight Arm Dumbbell Lateral Raise 10kg each 8,7,7
    Barbell Upright Row 30kg 10,8,7
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  16. #346
    beast mode NickelArse's Avatar
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    5th April Light Weight/High Rep Legs Workout 81.0kg

    Barbell Back Squats 90kg 8,6,5
    Barbell Front Squats 40kg 6,6,6
    Mixed Grip Deadlift 100kg 10,10,10
    Barbell Good Mornings 40kg 10,10,10
    Calf Raise 60kg 10,10,10

    Legs felt a bit weak so decided against doing barbell lunges, did some body weight ones instead.
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  17. #347
    beast mode NickelArse's Avatar
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    6th April Cardio Workout 80.6kg

    434 calories burnt
    24:35 duration

    Heart rate average - 171
    Heart rate max - 184

    5km run in 24:35 (pace 4:55 p/km)

    Legs session yesterday made my legs feel very heavy, wasn't nearly as explosive as my last run. Still a good pace overall.
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  18. #348
    beast mode NickelArse's Avatar
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    9th April Pull Workout 81.0kg

    Wide Grip Weighted Pullups +40kg 3,3,2
    Mixed Grip Barbell Row 110kg 4,4,3
    Mixed Grip Barbell Shrug 140kg 6,6,6
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    EZ Bar Bicep Curl 45kg 4,3,3
    Dumbbell Row 50kg each 5,5,5
    Seated Incline Hammer Curls 20kg each 6,5,4
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  19. #349
    beast mode NickelArse's Avatar
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    10th April Push Workout 80.6kg

    Barbell Bench Press 20kg 10 60kg 3,3 100kg 3,2 95kg 3

    Barbell Overhead Press 37.5kg - 9,9,9 (3 sets 9 reps 60% 1RM)

    Incline Barbell Bench Press 85kg 1 80kg 2 70kg 5,5
    Dumbbell Pullover 28kg 6,6,6
    Dumbbell Pec Fly 18kg each 6,5,5
    Dumbbell Bench Press 30kg each 8,6,5
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  20. #350
    beast mode NickelArse's Avatar
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    11th April Deadlift Focus Heavy Weight/Low Rep Legs Workout 80.8kg

    Mixed Grip Barbell Deadlift

    70kg 10
    100kg 3
    140kg 1,1
    160kg 1
    200kg 1,1
    180kg 3,3
    160kg 5,3,3

    Barbell Squat 60kg 6,6,6
    Barbell Front Squat 40kg 6,6,6
    Barbell Lunge 40kg 3,3,3

    Noice workout
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  21. #351
    beast mode NickelArse's Avatar
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    12th April Pull Workout

    Pullups 18,8,8
    Double Overhand Grip Barbell Row 70kg 10,8,7
    Double Overhand Grip Barbell Shrug 100kg 10,10,10
    Chin Ups 10,8,6
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    EZ Bar Bicep Curls 37.5kg 5 32.5kg 7,6
    Dumbbell Row 50kg each 5,5,5

    Joocy
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  22. #352
    beast mode NickelArse's Avatar
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    15th April On Holiday Upper Body Workout

    Pullups 12,8,8
    Chest Press Machine 90kg 8,7,6
    Cable Row 70kg 7,6,6
    Cable Press 25kg 6,6,6
    Seated Incline Hammer Curl 20kg each 6,5,4
    Tricep Extensions 32kg 5,4,4
    Chin Ups 8,6,8
    Dumbbell Lateral Raise 10kg 10,8,7
    Dumbbell Pec Fly 16kg each 7,6,6

    18th April On Holiday Upper Body Workout

    Barbell Bench Press 90kg 3,3,3
    Pullups 12,8,8
    Cable Row 80kg 8,7,7
    Dumbbell Press 20kg each 8,8,8
    Seated Incline Hammer Curl 20kg each 6,5,4
    Tricep Extensions 28kg 6,5,4
    Chin Up 6,6,6
    Dumbbell Lateral Raise 10kg 10,8,7
    Dumbbell Bench Press 30kg each 7,6,6
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  23. #353
    beast mode NickelArse's Avatar
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    19th April Legs Workout 85.3kg

    Barbell Back Squats 60kg 5,5,5
    Barbell Front Squats 40kg 5,5,5
    Barbell Good Mornings 40kg 10,10,10
    Mixed Grip Deadlift 100kg 10,10,10
    Barbell Lunge 40kg 3,3,3

    Check out the 4.5kg holiday weight gain

    Legs felt very stiff after a long day of travel yesterday, just took it easy.
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  24. #354
    beast mode NickelArse's Avatar
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    21st April Pull Workout 82.6kg

    Pullups 15,8,8
    Double Overhand Grip Barbell Row 70kg 10,8,7
    Double Overhand Grip Barbell Shrug 100kg 10,10,10
    Chin Ups 10,8,8
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    EZ Bar Bicep Curls 32.5kg 8,6,5

    Weight dropping back, wanna get it back to pre holiday levels before I go back to maintenance cals
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  25. #355
    beast mode NickelArse's Avatar
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    23rd April Push Workout 82.6kg

    Barbell Bench Press 20kg 10 60kg 3,3 100kg 3,3,3

    Barbell Overhead Press 37.5kg - 9,9,9 (3 sets 9 reps 60% 1RM)

    Incline Barbell Bench Press 70kg 6,5,5
    Dumbbell Pullover 28kg 8,7,7
    Dumbbell Pec Fly 16kg each 10,8,6
    Dumbbell Bench Press 30kg each 6,5,5
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  26. #356
    beast mode NickelArse's Avatar
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    25th April Legs Workout 82.6kg

    Barbell Squats

    60kg 2,2
    80kg 1
    120kg 2,2,2,2

    Barbell Front Squat 40kg 6,6,6

    Double Overhand Barbell Deadlift 140kg 3,3,3

    Barbell Good Mornings 40kg 10,10,10
    Barbell Lunge 40kg 2 20kg 5,5
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  27. #357
    beast mode NickelArse's Avatar
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    26th April Pull Workout 82.2kg

    Pullups 18,10,8
    Double Overhand Grip Barbell Row 70kg 8,7,7
    Double Overhand Grip Barbell Shrug 100kg 10,10,10
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    EZ Bar Bicep Curls 32.5kg 8,7,5
    Dumbbell Row 50kg each 5,5,5
    Seated Incline Hammer Curl 18kg each 6,4,5
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  28. #358
    beast mode NickelArse's Avatar
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    27th April Push Workout 81.9kg

    Barbell Overhead Press

    62.5kg - 2,2,2,1,1

    30kg - 10,10,10,10,10 (boring but big)

    Dumbbell Lateral Raise 18kg each 5,4,4
    EZ Bar Front Raise 27.5kg 7,6,6
    EZ Bar Upright Row 27.5kg 10,10,8
    Seated Dumbbell Press 22kg each 6,6,5

    Best heavy pressing I've ever done, felt strong and smooth
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  29. #359
    beast mode NickelArse's Avatar
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    29th April Cardio Workout



    503 calories burnt
    29:20 duration

    Heart rate average - 168
    Heart rate max - 182

    6km run in 29:20 (pace 4:53 p/km)

    Nice run, 6km along the Bournemouth seafront
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  30. #360
    325# TravelinJhwkFan's Avatar
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    TravelinJhwkFan has a reputation beyond repute. Second best rank possible! (+100000) TravelinJhwkFan has a reputation beyond repute. Second best rank possible! (+100000) TravelinJhwkFan has a reputation beyond repute. Second best rank possible! (+100000) TravelinJhwkFan has a reputation beyond repute. Second best rank possible! (+100000) TravelinJhwkFan has a reputation beyond repute. Second best rank possible! (+100000) TravelinJhwkFan has a reputation beyond repute. Second best rank possible! (+100000) TravelinJhwkFan has a reputation beyond repute. Second best rank possible! (+100000) TravelinJhwkFan has a reputation beyond repute. Second best rank possible! (+100000) TravelinJhwkFan has a reputation beyond repute. Second best rank possible! (+100000) TravelinJhwkFan has a reputation beyond repute. Second best rank possible! (+100000) TravelinJhwkFan has a reputation beyond repute. Second best rank possible! (+100000)
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    Long time, no lurk. Sessions are looking good mate. Those OHP are getting strong!

    EDIT: Missed the photos. Great cut progress! If you're not already taking off the shirt for your runs, you should be..although, the ladies might not leave ya alone.
    Grateful Crew - https://forum.bodybuilding.com/showthread.php?t=176582681

    19/26 - Robin by Dave Itzkoff
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