NickelArse's IF LCHF log

[NickelArse]

Bulk update

12trh June Push Workout 81.3kg

Barbell Bench Press

20kg 10
60kg 6
80kg 3
90kg 1
105kg 1 (didn't feel great at this weight so I took off 5kg)
100kg 1,1

Seated Barbell Press 50kg 6,5,5
Dips 19,9,9 (these felt real nice)
Dumbbell Lateral Raise 10kg 12,11,9
Dumbbell Bench Press 25kg 10,10,8
Barbell Upright Row 25kg 15,12,10
Front Plate Raise 20kg 5,5,5

Took on a bit of a tougher course around the Blue Lake in Mt Gambier

13th June Cardio Workout

495 calories burnt
33:18 duration

Heart rate average - 161
Heart rate max - 179

Distance - 5.82km
Pace - 5:42 min/km

15th June Legs Workout 81.7kg

Barbell Low Bar Back Squat

20kg 20
60kg 6
80kg 3

100kg 4,3,3

Stiff Legged Deadlift 140kg 4,4,4
Barbell Lunge 40kg 5,5,5
Calf Press 100kg 15,15,15 (my calves and achilles are still a bit sore from the run on Saturday, so took it easy on the calf press this morning)
Weighted Exercise Ball Crunch +5kg 12,12,10

[NickelArse]

16th June Cardio Workout 81.6kg

339 calories burnt
30:31 duration

Heart rate average - 138
Heart rate max - 173

500m Concept 2 Row in 1:38.8 (10/10 resistance) (3 second PB)


2km treadmill run in 11:38 (pace 5:49 p/km) run was ok, the rower really takes it out of me but I was a bit quicker on the treadmill this time than 04/06

Tabata HIIT on Cross Trainer 710m in 4:00 (25/25 resistance) I had very little power left in me for this last section, took less recovery time between today and combined with the heavy squats and stiffies yesterday my legs were cooked.

[NickelArse]

So I have a theory that when I get down below 15% body fat, elevated cortisol becomes a huge impediment to further body fat loss. I think mixing in more deloading sessions will be extremely meritorious under these circumstances as it allows for the muscle sparing benefits of resistance training to still take effect without elevated cortisol as a side effect. We'll see how I go.

17th June Deloading Pull Workout 80.0kg

Barbell Deadlift 100kg 6,6,6
Lat Pulldown 56kg 6,6,6
Cable Row 49kg 6,6,6
Barbell Shrugs 80kg 6,6,6
EZ Bar Bicep Curl 20kg 6,6,6

[NickelArse]

18th June Deloading Push Workout 80.2kg

Barbell Bench Press 50kg 6,6,6
Incline Barbell Bench Press 40kg 6,6,6
Seated Dumbbell Press 12.5kg 6,6,6
EZ Bar Skull Crushers 20kg 6,6,6
Dumbbell Lateral Raise 7.5kg 6,6,6

[NickelArse]

19th June Deloading Legs Workout 80.5kg

Barbell Low Bar Back Squat 60kg 6,6,6
Barbell Stiff Legged Deadlift 60kg 6,6,6
Barbell Front Squat 30kg 6,6,6
Barbell Lunge 20kg 4,4,4
Calf Press 100kg 6,6,6
Exercise Ball Crunch 6,6,6

[NickelArse]

Very similar speed to my last time around this track but I did a mid run sprint through a strava segment which made the second half of the run a bit of a grind

20th June Cardio Workout 80.2kg

426 calories burnt
28:10 duration

Heart rate average - 163
Heart rate max - 185

Distance - 5.17km
Pace - 5:26 min/km

[NickelArse]

Sensational workout

22nd June Pull Workout 80.2kg

Mixed Grip Barbell Deadlift (with belt)

60kg 10
100kg 6
140kg 2
180kg 1
205kg 1 (moved very nicely, I feel like my stiff leg deads are translating to extra power in getting fully upright in a conventional deadlift rep)

140kg 6,6,6

Pullups 12,10,8
Mixed Grip Barbell Row 80kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 40.5kg 7,5,4
Mixed Grip Cable Row 59kg 8,8,8
Dumbbell Hammer Curl 17.5kg 10,6,5

I'm dropping keto for the next week or so to see how my body reacts to a more conventional bodybuilding diet.

[NickelArse]

So just to add a bit more detail on the above, been on pretty strict keto (a few cheat days) and strict intermittent fasting (16:8) since February 1st. As of today I'm going to move back to conventional eating window (breakfast, lunch and dinner), increase calories to 2000 and start eating carbs again and see how my body responds. planning on 150g carbs, 200g protein and 70g fat as my macronutrient breakdown but I'm most focused on hitting my protein goal, carbs and fats I'll be a little more flexible with.

[NickelArse]

Extra carbs seem to be helping, did some more post-activation potentiation training this morning but added 2.5kg to my 70% 1RM weight from last time

Decided to give this a go after seeing it on Instagram, ended up hitting 17 reps at 75kg (70% of 1RM) which seems like pretty good going. Probably could’ve got to 20 if I had taken a bit longer and had the confidence of a spotter.

3rd June Push Workout 81.4kg

Barbell Bench Press

20kg 10
60kg 6
80kg 1
97.5kg 1 (90% 1RM)
75kg 17,9,6 (70% 1RM)

Dips 7,7,7
Incline Barbell Bench Press 50kg 7,7,7
Dumbbell Lateral Raise 10kg 12,9,8
Cable Tricep Pushdown 23kg 16,12,9
Cable Cross Overs 18kg 10,8,8

23rd June Push Workout 80.0kg

Barbell Bench Press

20kg 15
60kg 6
80kg 1
97.5kg 1 (90% 1RM)
77.5kg 18,6,4 (70% 1RM +2.5kg)

Dips 7,7,7
Incline Barbell Bench Press 50kg 7,7,7
Dumbbell Lateral Raise 12.5kg 7,6,6
EZ Bar Skull Crushers 30kg 6,5,5

Great workout

[NickelArse]

24th June Cardio Workout 79.3kg

377 calories burnt
29:31 duration

Heart rate average - 149
Heart rate max - 181

2km treadmill run in 9:15 (pace 4:36 p/km)
3km bike in 5:58 (7/30 resistance)
Tabata HIIT on Cross Trainer 700m in 4:00 (25/25 resistance)

Good session, quickest treadmill run since 2019

[NickelArse]

25th June Legs Workout 80.0kg

Barbell Low Bar Back Squat

20kg 20
40kg 10
80kg 1
90kg 1

72.5kg 20

Stiff Legged Deadlift 145kg 4,4,4
Barbell Lunge 50kg 3,3,3
Calf Press 150kg 12,12,12
Weighted Exercise Ball Crunch +5kg 12,12,10

I keep chipping away and slowly adding weight to my 20 rep sets of Squats, very satisfying workout.

[NickelArse]

27th June Pull Workout 80.6kg

Mixed Grip Barbell Deadlift (beltless)

60kg 20
100kg 3
140kg 1
160kg 1

117.5kg 20

Pullups 10,8,8
Mixed Grip Barbell Shrugs 100kg 12,12,12
Mixed Grip Cable Row 68kg 10,10,10
EZ Bar Bicep Curl 40.5kg 7,6,5

[NickelArse]

Decided to test bench 1RM

Soundtrack



28th June Push Workout 81.3kg

Barbell Bench Press (belted)

20kg 10
60kg 6
80kg 3
90kg 1
100kg 1
105kg 1 (felt ok)
107.5kg 1 (felt ok, was nervous about going up to 110kg without a spotter so asked for a covid safe spot from a guy nearby)
110kg 1 (up and down like piece of piss)
112.5kg (felt good too, decided not to push it any further though)

90kg 4,4,4

Weighted Dips +10kg 7,6,6
Seated Dumbbell Shoulder Press 22.5kg 6,6,6
Cable Cross Overs 20kg 14,9,7
Cable Tricep Pushdown 26kg 15,12,8
Dumbbell Lateral Raise 12kg 7,6,6

That's the heaviest I've benched in a very long time, definitely surpassed my expectations. Great workout!

[NickelArse]

Kept a leisurely pace today, it was a beautiful cool crisp morning.

29th June Cardio Workout 79.7kg

384 calories burnt
29:33 duration

Heart rate average - 149
Heart rate max - 181

Distance - 5.14km
Pace - 5:44 min/km

[NickelArse]

30th June Legs Workout 79.5kg

Barbell Low Bar Back Squat (belt and knee sleeves)

20kg 10
60kg 6
80kg 1
90kg 1
100kg 1
120kg 1
130kg 1
140kg 1

100kg 3,3,3

Barbell Stiff Leg Deadlift 150kg 5,3,3 (belt)
Barbell Front Squat 60kg 6,6,6 (belt and sleeves)
Barbell Lunge 60kg 3,2,2
Calf Press 150kg 14,14,12
Weighted Exercise Ball Crunch +5kg 15,15,9

[NickelArse]

2nd July Cardio Workout 79.9kg

600m Swim

[NickelArse]

3rd June Pull Workout 80.8kg

Mixed Grip Barbell Deadlift (with belt)

60kg 10
100kg 6
140kg 2
180kg 1
200kg 1
210kg 1
220kg X

Weighted Pullups +20kg 8,6,4
Dumbbell Row 50kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 40.5kg 7,5,3
Mixed Grip Cable Row 80kg 8,8,6

https://www.youtube.com/watch?v=I6Di4boqKzg

[NickelArse]

3rd June Pull Workout 80.8kg

Mixed Grip Barbell Deadlift (with belt)

60kg 10
100kg 6
140kg 2
180kg 1
200kg 1
210kg 1
220kg X

Weighted Pullups +20kg 8,6,4
Dumbbell Row 50kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 40.5kg 7,5,3
Mixed Grip Cable Row 80kg 8,8,6

https://www.youtube.com/watch?v=I6Di4boqKzg

Got a vid of the pull ups too

[NickelArse]

4th July Push Workout 80.3kg

Barbell Bench Press

20kg 20
60kg 5
80kg 1
100kg 1 (90% 1RM)
80kg 14,7,5 (70% 1RM)

Incline Barbell Bench Press 60kg 6,5,5
Upright Row 30kg 12,10,10
Dips 14,12,8
Dumbbell Pec Fly 15kg 5,5,5
Dumbbell Bench Press 25kg 4,5,4

[NickelArse]

5th July Cardio Workout 81.5kg

353 calories burnt
28:13 duration

Heart rate average - 147
Heart rate max - 181

Distance - 5.30km
Pace - 5:18 min/km

[NickelArse]

7th July Legs Workout 80.2kg

Barbell Low Bar Back Squat

20kg 20
40kg 10
80kg 1
90kg 1

75kg 20

Stiff Legged Deadlift 150kg 3,3,3
Barbell Lunge 50kg 3,3,3
Calf Press 150kg 15,14,12
Weighted Exercise Ball Crunch +10kg 10,10,8
Cable Crunch 42.5kg 15,15,15

[NickelArse]

7th July Cardio Workout 79.2kg

23.35 km Bike Ride

771 calories burnt
1:25:41 duration

Heart rate average - 122
Heart rate max - 169

Speed - 16.4 km/h

[NickelArse]

8th July Pull Workout 79.2kg

Mixed Grip Barbell Deadlift (with belt)

60kg 5
100kg 3

140kg 4,4,4

Pullups 12,8,8
Barbell Row 60kg 8,8,8
Mixed Grip Barbell Shrugs 100kg 12,12,12
EZ Bar Bicep Curl 35.5kg 10,7,5
Suppinated Grip Lat Pulldown 56kg 10,10,10
Dumbbell Hammer Curl 17kg 8,6,5
Mixed Grip Cable Row 80kg 6,6,6

On the first 2 sets I brought my heels in closer together and focused on leg drive.

The 3rd and final set in this video has my feet in my “normal” stance.



I'll be honest I really didn't enjoy my first two sets of 140kg deadlift but that might have something to do with the 25km bike ride from yesterday and the super low calories i'm consuming, anyway, interested to know what you guys think.

[NickelArse]

9th July Push Workout 80.1kg

Barbell Bench Press

20kg 20
60kg 6
80kg 1
100kg 1 (90% 1RM)
80kg 14,7,5 (70% 1RM)

Dips 6,6,6
Seated Barbell Press 40kg 5,5,5
EZ Bar Skull Crushers 30kg 5,4,4
Dumbbell Lateral Raise 12.5kg 7,6,6
Dumbbell Pec Fly 15kg 4 12.5kg 7,6

[NickelArse]

Some post activation potentiation on squats this morning

10th July Legs Workout 79.4kg

Barbell Low Bar Back Squat (raw)

20kg 20

Leg Extension 30kg 10 20kg 10 10kg 10 (seen Tim and a couple of other guys on youtube using leg extensions as a warm up for squats and deads so decided to throw these into the mix)

60kg 6
90kg 1
100kg 1

115kg 1

90kg 11,6,5

Barbell Stiff Leg Deadlift 150kg 3,3,3
Barbell Front Squat 40kg 6,6,6
Barbell Good Morning 40kg 10,10,10 (loved these, haven't done them in a while but they provide a really satisfying hamstring stretch)
Calf Press 160kg 12,12,10
Weighted Exercise Ball Crunch +10kg 15,12,12
Hanging Leg Raise 6,5,2 (wewwww abs were totally fried on the third set here)

[NickelArse]

12th July Cardio Workout 78.8kg

366 calories burnt
28:55 duration

Heart rate average - 147
Heart rate max - 178

500m Concept 2 Row in 1:38.8 (10/10 resistance) (lol... exact same time as last time, I could've finished stronger too kinda annoyed at myself for not sprinting to the end)


2km treadmill run in 11:30 (pace 5:45 p/km)

Tabata HIIT on Cross Trainer 750m in 4:00 (25/25 resistance)

[NickelArse]

Got my 1st shot of astrazeneca on Monday, my run on Tuesday morning was quite a grind... to say the least

13th July Cardio Workout 78.0kg

414 calories burnt
31:52 duration

Heart rate average - 160
Heart rate max - 183

Distance - 5.07km
Pace - 6:17 min/km

[NickelArse]

So whilst I'm back to full health from general lifestyle standpoint, I'm definitely still a little way off 100% from an athletic output perspective so I'm just easing my way back into the weight training at this point. I'm also upping my calories a bit to help recovery.

15th July Rebuilding Pull Workout 77.5kg

Pullups 12,10,10
Barbell Row 60kg 8,8,8
Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 30kg 8,7,7
Cable Row 59kg 8,8,8
Dumbbell Hammer Curls 15kg 8,8,8

[NickelArse]

Still don't feel 100% when I'm weight training... annoying. Hopefully I shake it off soon.

16th July Rebuilding Push Workout 77.5kg

Barbell Bench Press 80kg 5,5,5
Dips 10,10,10
Dumbbell Lateral Raise 10kg 10,10,10
Incline Barbell Bench Press 40kg 6,6,6
EZ Bar Skull Crushers 25kg 8,8,8
Seated Dumbbell Press 20kg 5,5,5

[NickelArse]

Finally feel like I'm back to normal, gonna eat carbs again for a few days to get myself ready for a big deadlift session on Monday or Tuesday. Even though I felt normal, I still didn't go at 100%, just continuing to ease my way into things.

17th July Rebuilding Legs Workout 77.7kg

Barbell Low Bar Back Squat (raw)

20kg 20
60kg 5
80kg 1
100kg 1
110kg 1
80kg 8,7,6

Barbell Stiff Leg Deadlift 100kg 5,5,5
Barbell Front Squat 30kg 5,5,5* more info below
Barbell Lunge 30kg 4,4,4
Calf Press 120kg 15,15,15
Weighted Exercise Ball Crunch +10kg 12,12,12

*did these with my feet at a 30 degree angle and boy did they feel a lot better, I know it's only 30kg so nothing to write home about but it kept my torso so much more upright and keeps it much more of a quad activating lift as opposed to when my torso folds over and incorporates too much erector