NickelArse's IF LCHF log

[NickelArse]

soooo a bit of a mixed bag today, yesterday I had set myself the goal of a 200kg sumo deadlift, with hindsight that was too ambitious given my extremely intense sumo deadlift session 6 days ago (Saturday 14th), my 5km run yesterday, my calorie deficit and my bout of gastro. However I was not willing to let go of my 200kg deadlift for my 37th birthday so I switched to conventional and was able to grind it out nicely. It's made me think of the quote "diamonds are made under pressure", in this instance the self imposed pressure was my determination to lift 200kg this morning and the diamond was the end result (albeit coming through a conventional lift rather than sumo) and I'm wondering if this was the lifting gods serendipitously pushing me back to conventional deadlifts... I mean what does it say about my natural abilities that I was able to pull 200kg conventionally clean as a whistle after failing at that weight twice in a sumo stance.

or maybe I just haven't gone deep enough down the rabbit hole of sumo to really reap the benefits...

I'll be mulling all of this over in the days ahead

20th August Lower Body Workout 74.3kg

Barbell Mixed Grip Sumo Deadlift (belted)

60kg 10
100kg 5
140kg 2
160kg 1,1
180kg 1
200kg X,X - first failure was grip, the bar started sliding out of my hand, second failure I got nowhere near it

Barbell Mixed Grip Conventional Deadlift

200kg 1

Barbell Low Bar Back Squat (belted) 80kg 6,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 40kg 5,5,5
Calf Press 160kg 15,12,12

I definitely haven't reached my sumo potential yet, and today's session is not indicative of my trajectory given all of the above extenuating circumstances. I'm keen to give my sumo more time to flourish and also give it a genuine crack once I'm eating carbs again.

https://www.youtube.com/watch?v=pv5TmtMbSLE


https://www.youtube.com/watch?v=0L9PJzQ8btI

[NickelArse]

Not been at my best the last couple of workouts, had a couple of big nights marking my 37th bday definitely wasn’t able to give these workouts full throttle but all good. Will be back to give it my all soon.

21st August Pull Workout

Pullups 8,8,8
Barbell Row 60kg 10,10,10
Trap Bar Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 43kg 5,5,5
Cable Row 68kg 8,8,8
Weighted Exercise Ball Crunch +10kg 10,10,10
Dumbbell Hammer Curl 17.5kg 13,9,8
Supinated Grip Lat Pulldown 62kg 6,6,6

Decided to throw in some decline bench and seated shoulder press this morning which I haven’t done in ages. Kinda good to mix things up

22nd August Push Workout 78.7kg

Barbell Decline Bench Press 90kg 3,3,3
Seated Barbell Press 45kg 6,6,6
Dips 8,8,8
Barbell Incline Bench Press 40kg 8,8,8
Dumbbell Lateral Raise 12.5kg 8,8,6

[NickelArse]

23rd August Cardio Workout 77.0kg

650m Swim
17:29 Duration

130 calories burnt
Heart rate average - 113
Heart rate max - 153
Pace - 2:14 min/100m

[NickelArse]

Starting to feel weak and demoralised by this sumo deadlift stuff. I f$%king hate feeling like a quitter but at this point it's just sucking the fun out of lifting and I can't be f#$ked with it any more. Will give it another crack when I'm eating more calories.

For whatever reason I can't get the bar off the floor without my hips moving first and I'm sick of getting frustrated at myself. I just want to walk in the gym and move some heavy weight around without having to overthink sh!t.

25th August Lower Body Workout 75.9kg

Barbell Mixed Grip Sumo Deadlift (belt)

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

Barbell Low Bar Back Squat (belt) 80kg 6,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Front Squat 60kg 3,3,3
Calf Press 160kg 15,12,12

[NickelArse]

felt nice to go in, lift heavy and not have to think too much

26th August Pull Workout 76.5kg

Weighted Pullups +40kg 3,2,2
Barbell Row 100kg 3,3,3
Trap Bar Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 45.5kg 4,4,3
Cable Row 68kg 8,8,8
Weighted Exercise Ball Crunch +10kg 12,12,12
Dumbbell Hammer Curl 17.5kg 14,9,8
Chin Ups 8,6,6

https://www.youtube.com/watch?v=92_Hj0tODM8

[NickelArse]

Think I might be getting a bit burnt out, might take a few days off lifting/exercising.

[NickelArse]

Took 3 days off completely, just did 10k steps a day.

My left pec (calvicular head mainly I think) is still acting up a bit, will just continue to take it easy on the push movements but will go full blooded at my legs and back. Hopefully the pec continues to mend itself.

[NickelArse]

30th August Push Workout

Barbell Bench Press 60kg 8,8,8
Dips 8,8,8
Dumbbell Lateral Raise 12.5kg 8,8,8
Dumbbell Bench Press 20kg 5,5,5
Ez Bar Skull Crushers 20kg 8,8,8

[NickelArse]

Nice workout this morning

31st August Legs Workout

Barbell Low Bar Back Squat 100kg 3,3,3
Barbell Stiff Leg Deadlift 140kg 4,4,4
Barbell Front Squat 60kg 3,3,3
Barbell Lunge 60kg 3,3,3
Kneeling Cable Crunch 17.5kg 20,20,20
Calf Press 160kg 8,8,8
Weighted Exercise Ball Crunch 5kg 10,10,10

[NickelArse]

1st September Pull Workout 75.5kg

Pullups 15,8,8
Barbell Row 80kg 6,6,6
Trap Bar Shrugs 100kg 12,12,12
EZ Bar Bicep Curl 45.5kg 4,4,3
Cable Row 77kg 6,6,6
Dumbbell Hammer Curl 20kg 9 15kg 7 10kg 8 (drop set)
Supinated Grip Lat Pulldown 59kg 8,8,8

[NickelArse]

Haven’t done a 20 Rep set in ages, felt good. To try and get my left pec on the mend I’ve cut out dips, incline bench and shoulder press as they seem to be the exercises primarily responsible for inflaming things

2nd September Push Workout 75.9kg

Barbell Bench Press

20kg 20
40kg 8
65kg 20

EZ Bar Skull Crushers 35kg 2 30kg 4,4
Dumbbell Lateral Raise 12.5kg 8,8,6
Pec Fly 12.5kg 8,8,8
Cable Tricep Pushdown 22.5kg 12,12,12
Front Plate Raise 20kg 8,8,8

Did a 2km treadmill run afterwards too, my legs seems to recover better if I’m throwing a bit of cardio in the mix.

[NickelArse]

20 rep squats, not for the faint of heart

4th September Legs Workout 75.6kg

Barbell Low Bar Back Squat

20kg 20
40kg 10
95kg 1

75kg 20

Stiff Legged Deadlift 140kg 5,4,4
Barbell Front Squat 40kg 6,6,6
Barbell Lunge 40kg 5,5,5
Hack Calf Press 120kg 12,12,12
Cable Crunch 21kg 24,14,12

nice one

[NickelArse]

5th September Pull Workout 76.2kg

Pullups 18,7,7
Mixed Grip Barbell Row 70kg 8,8,8
Mixed Grip Barbell Shrugs 110kg 14,14,14
EZ Bar Bicep Curl 35.5kg 12,8,7
Cable Row 77kg 6,5,5
Dumbbell Hammer Curl 22.5kg 4,4,4
Chinups 12,10,8

[NickelArse]

6th September Cardio Workout 76.4kg

381 calories burnt
35:45 duration

Heart rate average - 134
Heart rate max - 169

2km treadmill run in 9:02 (pace 4:31 p/km)
3km bike in 5:55 (7/30 resistance)
Tabata HIIT on Cross Trainer 720m in 4:00 (25/25 resistance)

Plan is for a 1km swim tomorrow morning

[NickelArse]

I'd been giving my left shoulder pec a rest for the past month or so, decided to go hard today and see how it felt.

7th September Push Workout 76.0kg

Barbell Bench Press (touch and go belted)

20kg 20
60kg 5
80kg 2
90kg 1

100kg 3,3,3

Dips 15,10,10
Barbell Incline Bench Press 60kg 5,5,5
Barbell Upright Row 40kg 6,6,6
Dumbbell Kickbacks 12.5kg 15,12,10
Seated Dumbbell Shoulder Press 20kg 6,6,6
Dumbbell Pec Fly 15kg 6,6,6

This is the best my left shoulder has felt in ages, good to be back in the zone.

[NickelArse]

8th September Cardio Workout 75.2kg

1000m Swim
24:28 Duration

200 calories burnt
Heart rate average - 130
Heart rate max - 163
Pace - 2:11 min/100m

[NickelArse]

9th September Legs Workout 75.2kg

Barbell Low Bar Back Squat (belt and sleeves)

20kg 20
60kg 6
80kg 2
100kg 1
120kg 1
130kg 1
100kg 3,3,3

Barbell Stiff Leg Deadlift 150kg 3,3,3
Barbell Front Squat 70kg 3,3,3
Barbell Lunge 60kg 3,3,3
Cable Crunch 30kg 14,12,10
Leg Extension 40kg 12 30kg 10 20kg 10 (drop set)
Calf Press 160kg 15,12,12

[NickelArse]

10th September Cardio Workout 75.8kg

24.71 km Bike Ride
133m Elevation Gain

728 calories burnt
1:22:04 duration

Heart rate average - 122
Heart rate max - 170

Speed - 18.1 km/h

[NickelArse]

11th September Pull Workout 75.3kg

Pullups 21,4,4
Dumbbell Row 50kg 5,5,5
Trap Bar Shrugs 140kg 10,10,10
EZ Bar Bicep Curl 45.5kg 5,4,4
Cable Row 68kg 10,10,10
Dumbbell Hammer Curl 20kg 9,6,6
Chinups 5,5,5

[NickelArse]

11th September Pull Workout 75.3kg

Pullups 21,4,4
Dumbbell Row 50kg 5,5,5
Trap Bar Shrugs 140kg 10,10,10
EZ Bar Bicep Curl 45.5kg 5,4,4
Cable Row 68kg 10,10,10
Dumbbell Hammer Curl 20kg 9,6,6
Chinups 5,5,5

https://www.youtube.com/watch?v=tR-nDgBXujQ

[NickelArse]

12th September Push Workout 75.7kg

Barbell Bench Press

20kg 20
40kg 10
67.5kg 20

Barbell Incline Bench Press 65kg 4,4,4
Barbell Press 40kg 6,6,6
Dips 10,10,10
Dumbbell Lateral Raise 12.5kg 8,8,8
Dumbbell Pec Fly 15kg 6,6,6

[NickelArse]

moar 20 rep squats

13th September Legs Workout 76.3kg

Barbell Low Bar Back Squat

20kg 20
40kg 10

77.5kg 20

Stiff Legged Deadlift 140kg 3,3,3
Barbell Front Squat 60kg 3,3,3
Calf Press 160kg 15,12,12
Cable Crunch 32kg 18,13,11
Leg Extension 45kg 10,10,10
Weighted Exercise Ball Crunch +10kg 10,10,10

[NickelArse]

14th September Cardio Workout 75.4kg

700m Swim
15:27 Duration

140 calories burnt
Heart rate average - 114
Heart rate max - 144
Pace - 2:09 min/100m

[NickelArse]

16th September Pull Workout 74.3kg

Tried some post activation potentiation for pullups this morning, unfortuantely only managed 19 reps. Was hoping for 22 ah well, all a work in progress

Lat Pulldown (warm up)

20kg 20
40kg 8

Pullups

+20kg 1
Bodyweight only 19,6,6

Mixed Grip Barbell Row 100kg 3,3,3
Trap Bar Shrugs 140kg 10,10,10
EZ Bar Bicep Curl 53kg 3,2,2
Cable Row 68kg 12,10,10
Dumbbell Hammer Curl 20kg 10,7,6
Weighted Chinups +20kg 5,5,5

[NickelArse]

18th September Legs Workout 74.4kg

Barbell Low Bar Back Squat

20kg 10
60kg 6
80kg 2

100kg 4,4,4

Barbell Front Squat 75kg 3,3,3
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 60kg 3,3,3
Cable Crunch 37kg 13,9,7
Leg Press 160kg 4,4,4
Calf Press 160kg 15,12,12

[NickelArse]

19th September Cardio Workout 74.4kg

40.3 km Bike Ride
248m Elevation Gain

961 calories burnt
2:26:29 duration

Heart rate average - 113
Heart rate max - 146

Speed - 16.5 km/h

[NickelArse]

Nice session

20th September Pull Workout 73.7kg

Pullups 15,8,8
Barbell Row 60kg 12,10,10
Barbell Shrugs 100kg 15,15,15
EZ Bar Bicep Curl 40.5kg 7,6,6
Cable Row 77kg 6,6,6
Dumbbell Hammer Curl 20kg 10 15kg 5 10kg 8 (drop set)
Supinated Grip Lat Pulldown 59kg 8,8,8

pretty lean



annoyingly still got lower abdomen fat



once I hit 72.8kg though, diet is over, I'm not going to look quite as shredded as I'd hoped but the time has come for a bit of lean bulking

[NickelArse]

21st September Cardio Workout 73.2kg

Distance - 5.05km run
Pace - 5:25 min/km
Elevation gain - 41m

344 calories burnt
27:20 duration

Heart rate average - 148
Heart rate max - 183

[NickelArse]

22nd September Push Workout 73.9kg

Barbell Bench Press

20kg 20
40kg 10
70kg 19 (didn't have a spotter so didn't feel confident going for the 20th rep)

Dips 12,10,10
Dumbbell Lateral Raise 15kg 6,6,6
Barbell Incline Bench Press 70kg 3,3,3
Barbell Press 40kg 6,6,6
Barbell Upright Row 40kg 6,6,6
Dumbbell Kickbacks 17.5kg 8,8,7
Cable Chest Press 60kg 12 45kg 5 30kg 5 20kg 8 (drop set)

[NickelArse]

lol I was meant to do 80kg squats as a part of my progressive overload 20 rep training but got my wires crossed and only did 77.5kg (same as last time). Ah well, 80kg sesh

23rd September Legs Workout 74.4kg

Barbell Low Bar Back Squat

20kg 20
40kg 10

77.5kg 20

Stiff Legged Deadlift 150kg 3,3,3
Barbell Front Squat 60kg 3,3,3
Barbell Lunge 60kg 3,3,3
Cable Crunch 37kg 13,6,4 28kg 8 (drop set)
Calf Press 170kg 15,10,10
Weighted Exercise Ball Crunch +10kg 10,10,10

https://www.youtube.com/watch?v=HvmUSesH7tg