NickelArse's IF LCHF log

[NickelArse]

12th January Push Workout

Barbell Bench Press 100kg 2,2,2
Seated Barbell Shoulder Press 40kg 4,4,4
Dips 6,6,6
Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Bench Press 24kg each 10,10,10
Dumbbell Pec Fly 12kg each 6,6,6

[NickelArse]

14th January Legs Workout 87.9kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
80kg 2
100kg 1
120kg 1
140kg 1

120kg 3,3,3

Barbell Front Squat 60kg 3,3,3
Barbell Good Mornings 60kg 5,5,5
Barbell Lunge 60kg 2,2,2
Feet Forward Smith Squat 40kg 5,5,5

[NickelArse]

16th January Pull Workout

Weighted Straight Bar Pullups +20kg 6,6,6
Mixed Grip Barbell Row 100kg 4,4,4
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Bicep Curl 20kg 10,10,10
Weighted Double Underhand Grip Chinups +10kg 4,4,4
Seated Dumbbell Hammer Curls 18kg 6,6,6

[NickelArse]

16th January Pull Workout 92.8kg

Pullups 5,4,4
Mixed Grip Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 100kg 6,6,6
EZ Bar Bicep Curl 20kg 10,10,10
Dumbbell Rows 30kg 7,7,7
Chinups 3,3,3
Dumbbell Hammer Curls 12.5kg 6,6,6
Lat Pulldown 40kg 8,8,8

Nice volume, god I'm fat as fook tho

[NickelArse]

2nd February Push Workout 92.7kg

Barbell Bench Press 60kg 8,8,8
Dips 4,4,4
Seated Dumbbell Shoulder Press 15kg each 6,6,6
Incline Barbell Bench Press 40kg each 8,8,8
Dumbbell Bench Press 20kg each 4 15kg 6,6
Dumbbell Lateral Raise 7.5kg each 7,7,7
Seated Dumbbell Overhead Tricep Extension 20kg 6,6,5
Front Plate Raise 10kg 8,8,8

[NickelArse]

Easing my way back into it

4th February Legs Workout 91.3kg

Smith Squat 40kg 6,6,6,6
Leg Press 100kg 6,6,6
Barbell Low Bar Back Squat 40kg 5,5,5
Barbell Front Squat 20kg 3,3,3
Safety Squat Bar Squats 40kg 3,3,3

[NickelArse]

5th February Pull Workout 91.9kg

Mixed Grip Barbell Deadlift 100kg 3,3,3
Pullups 5,4,4
Mixed Grip Bench Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 100kg 6,6,6
EZ Bar Preacher Curl 27.5kg 6,5,5
Dumbbell Rows 30kg 7,7,7
Chinups 4,3,3
Dumbbell Hammer Curls 12.5kg 7,7,7

[NickelArse]

6th February Push Workout 91.1kg

Barbell Bench Press 80kg 3,3,3
Incline Barbell Bench Press 40kg 6,6,6
Cable Cross Overs 18kg 10,10,10
Tricep Pushdown 27kg 10,10,10
Cable Lateral Raise 9kg 6,6,6
Dumbbell Bench Press 20kg each 6,6,6
Dumbbell Tricep Extension 15kg 8,8,8
Dumbbell Pec Fly 10kg each 7,7,7

Great workout

[NickelArse]

8th February Legs Workout 91.8kg

Barbell Low Bar Back Squat

20kg 6,6
40kg 6
50kg 2
60kg 2
70kg 2
80kg 2

60kg 3,3,3

Barbell Front Squat 20kg 6,6,6
Barbell Good Mornings 30kg 6,6,6
Barbell Lunge 20kg 3,3,3
SSB Squat 35kg 3,3,3

[NickelArse]

9th February Pull Workout 90.8kg

Mixed Grip Barbell Deadlift

20kg 10
60kg 5
100kg 3
140kg 2,2,2

Pullups 6,6,6
Mixed Grip Bench Barbell Row 70kg 6,6,6
Mixed Grip Barbell Shrugs 110kg 10,10,10
Dumbbell Rows 35kg 8,8,8
EZ Bar Preacher Curl 30kg 6,6,6
Chinups 4,4,4
Dumbbell Hammer Curls 15kg 6,6,6

[NickelArse]

11th February Push Workout 91.1kg

Barbell Bench Press

20kg 10
40kg 6
60kg 3
80kg 1
90kg 3,3,3

Incline Barbell Bench Press 40kg 8,8,8
Ez Bar Skull Crushers 30kg 6,5,5
Dumbbell Lateral Raise 10kg each 8,8,8
Dumbbell Bench Press 22.5kg each 6,6,6
Dumbbell Pec Fly 12.5kg each 7,7,7
Dumbbell Seated Shoulder Press 17.5kg each 5,5,5
Close Grip Bench Press 37.5kg 8,6,6

[NickelArse]

12th February Legs Workout 90.4kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
80kg 2
90kg 1

100kg 3,3,3

60kg 10,10,10

Barbell Front Squat 30kg 6,6,6
Barbell Good Mornings 40kg 6,6,6
Feet Forward Smith Squat 40kg 3 30kg 5,5
Barbell Lunge 20kg 3,3,3

Great workout

[NickelArse]

14th February Pull Workout 90.3kg

Mixed Grip Barbell Deadlift

60kg 10
100kg 6
120kg 2
150kg 1
160kg 2,2,2

80kg 10,10,10

Pullups 6,6,6
Mixed Grip Bench Barbell Row 80kg 3,3,3
Mixed Grip Barbell Shrugs 120kg 6,6,6 (tried to do these with a conventional grip but it wasn't going to happen)
EZ Bar Preacher Curl 30kg 6,6,6
Dumbbell Rows 35kg 11,10,9 (these cooked me)
Dumbbell Hammer Curls 12.5kg 5,5,5 (biceps and forearms were totally smoked by this stage)

[NickelArse]

15th February Push Workout 90.0kg

Barbell Bench Press

20kg 10
60kg 6
80kg 3
90kg 3,3,3,3
60kg 10,10,10

Dips 4,4,4
Dumbbell Lateral Raise 10kg each 9,9,9
Dumbbell Pec Fly 12.5kg each 8,8,8
Dumbbell Bench Press 22.5kg each 6,6,6
Ez Bar Skull Crushers 30kg 3 (cooked) 25kg 5,5 (was really aiming for more than 6 reps on these set but my tris were ****ed)
Cable Cross Overs 18kg 12 14kg 8 9kg 14 (one giant drop set)

[NickelArse]

17th February Legs Workout 90.5kg

Barbell Low Bar Back Squat

20kg 10
60kg 10
80kg 3
90kg 1
100kg 1

120kg 2,2,1 - was meant to be 2 reps on the 3rd set but felt a bit shaky going down and didn't have great bar positioning so decided to just hit a single

65kg 10,10,10

Barbell Front Squat 35kg 6,6,6
Barbell Good Mornings 50kg 5,5,5
Barbell Lunge 20kg 6,5,5 (to failure)
Leg Press 80kg 10,10,10
Cable Leg Extension 30kg 10,10,10

[NickelArse]

Slightly different approach to today's pull session wanted to hit a heavy single on deads but very little other deadlift work, move to conventional grip on barbell rows and shrugs to work on forearm strength and in general be hitting higher reps on my working sets on all my other lifts. Great workout overall.

18th February Pull Workout 90.3kg

Mixed Grip Barbell Deadlift

60kg 6
100kg 2
140kg 1
160kg 1
170kg 1
100kg 3

Barbell Row 60kg 9,9,9
Barbell Shrugs 100kg 10,10,10
EZ Bar Preacher Curl 30kg 7,7,7
Pullups 6,5,5
Dumbbell Rows 37.5kg 10,9,9
Underhand Grip Cable Pull Downs 40kg 9,9,9 (inspired by a Dorian Yates training video I saw the other day, see below)
Dumbbell Hammer Curls 10kg 10,9,9

pulldown stuff starts at about 40 second mark
https://youtu.be/lwCbMGjYlME?t=40

[NickelArse]

19th February Push Workout 90.2kg

Barbell Bench Press

20kg 10
60kg 5
80kg 1
90kg 1
95kg 1
100kg 1
90kg 3,3,3

Barbell Press

20kg 6
30kg 4
40kg 4
50kg 4,4,4

Dips 6,6,6
Cable Lateral Raise 11kg 6,6,4 (failure on last set)
Cable Cross Overs 18kg 18,12,9 (all to failure)
Dumbbell Kickbacks 7.5kg 10,10,10
Dumbbell Bench Press 20kg each 8,8,8 (really felt these in my pecs after burning my triceps on kickbacks)
Dumbbell Lateral Raise 7.5kg each 8,8,8
Front Plate Raise 15kg 6,6,6

Good session

[NickelArse]

So unfit, good to do a light cardio session yesterday

20th February Cardio Workout 90.8kg

389 calories burnt
28:15 duration

Heart rate average - 155
Heart rate max - 178

2km treadmill run in 13:20 (pace 6:40 p/km)
4km bike in 8:50 (7/30 resistance)

Pretty **** session this morning
> my legs were sweaty when I got to the gym and I couldn’t get my knee sleeves on
> heavy squats felt very weak, was aiming to push towards a 130kg or 140kg single but couldn’t get in the zone
> I suspect the reason I couldn’t get in my groove for heavy squats was 2 fold. First cardio session in 6 months yesterday but also didn’t eat much for dinner last night and I suspect I was kinda running on empty at the gym. All good though, the primary goal of my training at the moment is weight loss not strength so a few average sessions here and there are to be expected.

21st February Legs Workout 90.7kg

Barbell Low Bar Back Squat

20kg 10
60kg 6
80kg 2
90kg 1
100kg 1
120kg 1
100kg 3,3,3

Barbell Front Squat 40kg 4,4,4
Barbell Good Mornings 50kg 6,6,6
Barbell Low Bar Back Squat 40kg 10,10,10
Barbell Lunge 30kg 3,3,3

[NickelArse]

23rd February Pull Workout 89.7kg

Mixed Grip Barbell Deadlift

60kg 10
100kg 3

Felt kinda weak doing these three warm up reps but managed to get my head in the game and smash out some heavy singles

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

Barbell Row 60kg 10,10,10
Mixed Grip Barbell Shrugs 120kg 10,10,10 (tried to do these double overhand grip but didn’t have the forearm strength)
EZ Bar Bicep Curl 30kg 8,8,8
Cable Rows 68kg 10,10,10
Dumbbell Hammer Curls 15kg 7,7,7
Underhand Grip Cable Pull Downs 44kg 10,10,10

Fantastic workout overall

[NickelArse]

24th February Push Workout 89.2kg

Barbell Bench Press

20kg 10
40kg 10
60kg 4
80kg 1
90kg 1
100kg 2,1,1

80kg 5,5,5

Incline Barbell Bench Press 40kg 10,10,10

Dumbbell Kickbacks 10kg 10,10,10
Dumbbell Lateral Raise 7.5kg each 10,10,10
Dumbbell Bench Press 20kg each 10,10,10
Dumbbell Pec Fly 12kg each 8,7,7

Finished with a 2km run on the treadmill

2km treadmill run in 12:00 (pace 6:00 p/km)

Great workout

[NickelArse]

Yeah buddy, ****ing awesome workout this morning



26th February Legs Workout 89.1kg

Barbell Low Bar Back Squat

20kg 10
60kg 5
80kg 3
100kg 1
120kg 1

130kg 1 - wew, that felt heavy, took it back a notch
120kg 2
110kg 3,3

65kg 10,10,10

Barbell Front Squat 40kg 7,7,7
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 30kg 5,5,5
Cable Leg Extension 16kg 10,10,10

I thought I'd be able to cruise into a 140kg squat but given how heavy the 130kg felt I think it's going to be a bit of a grind, but that's all good I love a bit of a grind. Gonna churn out volume at 120kg before I look at trying a 1RM test again..

[NickelArse]

27th February Pull Workout 89.5kg

Pullups 10,6,5
Barbell Row 80kg 6,6,6
Mixed Grip Barbell Shrugs 120kg 10,10,10
EZ Bar Bicep Curl 35kg 8,6,6
Dumbbell Rows 35kg each 12,10,10
Dumbbell Hammer Curls 15kg 7,6,6
Cable Rows 68kg 10,8,8
Underhand Grip Cable Pull Downs 44kg 10,10,10

[NickelArse]

1st March Push Workout 90.0kg

Barbell Press

20kg 10
40kg 2
45kg 1
50kg 1
55kg 1,3,1
45kg 4,4

Dips 8,8,8
Barbell Bench Press 70kg 6,6,6
Dumbbell Kickbacks 10kg 11,11,11
Dumbbell Lateral Raise 10kg each 9,8,8
EZ Bar Skull Crushers 30kg 6,6,6
Dumbbell Seated Shoulder Press 15kg each 6,6,6
Cable Lateral Raise 14kg 3 9kg 7,6

Finished with a 2km run on the treadmill

2km treadmill run in 12:00 (pace 6:00 p/km)

[NickelArse]

Could not get into top gear this morning, everything felt heavy. I only got about 4 hours sleep cause my kid was up most of the night carrying on like a pork chop.

Still pretty happy with the workout considering how hard I had to grind out the lifts.

2nd March Legs Workout 89.7kg

Barbell Low Bar Back Squat

20kg 10
60kg 6
80kg 3
100kg 1
120kg 2,2,1

65kg 10,10,10

Barbell Front Squat 40kg 7,7,7
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 30kg 5,5,5
Leg Press 120kg 8,8,8
Cable Leg Extension 16kg 11,11,11

[NickelArse]

Took it easy today, still recovering from a cold

5th March Pull Workout

Mixed Grip Barbell Deadlift 100kg 6,6,6
Pullups 6,6,6
Cable Rows 50kg 10,10,10
Lever Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 25kg 7,7,7
Underhand Grip Cable Pull Downs 50kg 6,6,6
Dumbbell Hammer Curls 10kg 10,10,10

[NickelArse]

6th March Push Workout 87.8kg

Barbell Bench Press

20kg 10
40kg 10
60kg 4
80kg 1
90kg 1
100kg 1

80kg 4,4,4

Incline Barbell Bench Press 50kg 8,8,8
Barbell Upright Row 40kg 6,6,6
Dumbbell Kickbacks 10kg 11,11,11
Dumbbell Bench Press 20kg each 10,10,10
Dumbbell Pec Fly 12kg each 9,9,9
Dips 5,4,4

[NickelArse]

Still not feeling 100% but felt good to get back to the gym. Spent the weekend waterskiing which was fun



10th March Legs Workout 88.6kg

Barbell Low Bar Back Squat

20kg 10
60kg 5
80kg 3
100kg 1
120kg 2
100kg 2,2

65kg 10,10,10

Barbell Front Squat 40kg 7,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 30kg 5,5,5
Leg Press 120kg 8,8,8

[NickelArse]

Well I've been sick, my kid got sick, I've been sleep deprived and I've been super busy at work but today I felt a surge of energy as I left the house to go to the gym.



It's as if the stars aligned and every neuron in my body allowed me to absolutely give it my all, twas a beautiful thing.

13th March Pull Workout 87.7kg

Mixed Grip Barbell Deadlift

60kg 10
100kg 3
140kg 1
160kg 1
180kg 1
190kg 1
140kg 3,3,3

Pullups 8,7,7
Barbell Row 80kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Bicep Curl 37kg 6,6,6
Dumbbell Rows 40kg each 8,8,8
Dumbbell Hammer Curls 15kg 8,8,7
Underhand Grip Cable Pull Downs 56kg 8,8,8

Absolutely glorious workout.

[NickelArse]

15th March Legs Workout 87.1kg

Barbell Low Bar Back Squat

20kg 10
60kg 5
80kg 3
100kg 1
120kg 2,2,2

70g 10,10,10 (+5kg compared to last workout)

Barbell Front Squat 45kg 6,6,6 (+5kg compared to last workout)
Barbell Good Mornings 60kg 7,7,7
Barbell Lunge 30kg 6,6,6
Cable Leg Extension 16kg 10,10,10
Leg Press 120kg 6,6,6

I was absolutely cooked after this, great workout

[NickelArse]

Forgot to post this one

14th March Push Workout 87.5kg

Barbell Bench Press

20kg 10
60kg 6
80kg 3
90kg 1
100kg 3,2,2

50kg 12,12,12

Barbell Press 50kg 4,3,3
Incline Barbell Bench Press 50kg 8,8,8
Dumbbell Kickbacks 12.5kg 10,8,8
Dumbbell Lateral Raise 10kg each 10,8,8
Dumbbell Bench Press 30kg each 5,4,4
EZ Bar Skullcrushers 30kg 4,4,3
Dumbbell Pec Fly 12kg each 6,6,5