NickelArse's IF LCHF log

[NickelArse]

10th December Legs Workout 91.2kg

Barbell Low Bar Back Squat

20kg 6,3
60kg 3,3
100kg 2,1
120kg 1
130kg 2,1,1
100kg 4,4,4

Mixed Grip Deadlift 140kg 4,4,4

Heavy compounds are a bit of a drainer when you’re in calorie deficit

[NickelArse]

11th December Smolov Jr Acclimatisation Wednesday 90.3kg

Order of the day is 7x5 @ 75% 1RM but because I’m eating a calorie deficit I’m using 80% of my 1RM to make the calculations as I want just acclimatise to the volume.

Barbell Low Bar Back Squat

20kg 3,3
60kg 3,3
90kg 5,5,5,5,5,5,5

Barbell Bench Press (touch and go)

20kg 5
60kg 3
75kg 5,5,5,5,5,5,5

Seem to have picked up some slight tendinitis in my elbow which I think is due to my squat grip being too narrow. I’ve widened it a bit so hopefully that should settle down. Rest day tomorrow and I’ll endeavour to film it all from now on and switch to paused reps on bench.

[NickelArse]

13th December Cardio Workout 90.5kg

407 calories burnt
30:39 duration

Heart rate average - 146
Heart rate max - 178

2km treadmill run in 10:58 pace 5:29 p/km)
2km bike in 4:05 (7/30 resistance)
500m row in 2:12 (1/10 resistance)

Now today is a 24 hour fast until 20:00

[NickelArse]

14th December Smolov Jr Acclimatisation Friday 90.4kg

Order of the day is 8x4 @ 80% 1RM. Under normal circumstances that would mean Squats at 120kg and Bench at 100kg but as I explained I’m doing this acclimatisation at 80% because I’m in calorie deficit but trying to get my body accustomed to the volume and frequency, the full intensity will come starting 07/01/19 in preparation for my comp.

Barbell Low Bar Back Squat

20kg 8
60kg 4,4
97.5kg 4,4,4,4,4,4,4,4

Squat form felt really solid, widening my grip was a good move.

Barbell Bench Press (paused)

20kg 4
40kg 4
80kg 4,4,4,4,4,4,4,4

No elbow pain during squats or bench so that’s a win

Neutral Grip Chins 5,5,5

Will post vid later.

[NickelArse]

16th December Smolov Jr Acclimatisation Saturday 90.1kg

10x3 @ 85% 1RM

Barbell Low Bar Back Squat

20kg 8
60kg 3,3
105kg 3,3,3,3,3,3,3,3,3,3

Broke in my new SBD sleeves, glad I got the smalls fit perfectly

Barbell Bench Press (mostly paused)

20kg 3
40kg 3
80kg 3,3,3 (Did 3 set at 80kg by mistake d'oh)
85kg 3,3,3,3,3,3,3,3,3,3 (still did the full 10 sets at 85kg though)

Did video this workout too, will post up

Because I did the Saturday workout on Sunday it means back to back tomorrow but should be fine

[NickelArse]

14th December Smolov Jr Acclimatisation Friday 90.4kg

Order of the day is 8x4 @ 80% 1RM. Under normal circumstances that would mean Squats at 120kg and Bench at 100kg but as I explained I’m doing this acclimatisation at 80% because I’m in calorie deficit but trying to get my body accustomed to the volume and frequency, the full intensity will come starting 07/01/19 in preparation for my comp.

Barbell Low Bar Back Squat

20kg 8
60kg 4,4
97.5kg 4,4,4,4,4,4,4,4

Squat form felt really solid, widening my grip was a good move.

Barbell Bench Press (paused)

20kg 4
40kg 4
80kg 4,4,4,4,4,4,4,4

No elbow pain during squats or bench so that’s a win

Neutral Grip Chins 5,5,5

Will post vid later.

[NickelArse]

17th December Smolov Jr Acclimatisation Monday 90.3kg

6x6 @ 70% 1RM

Barbell Low Bar Back Squat

20kg 6
45kg 6
85kg 6,6,6,6,6,6

Had to switch to High Bar Squat for my last set as my elbows packed it in, I'd never heard of squatters elbow but apparently it's fairly common, will switch to an open grip and hopefully that clears it up.

I elected not to do Bench today as my elbows were very tender, cleared up after an hour or so though. Will do bench tomorrow morning.

[NickelArse]

18th December Smolov Jr Acclimatisation Monday 90.1kg

Continued

6x6 @ 70% 1RM

Barbell Bench Press

20kg 6
60kg 3
70kg 6,6,6,6,6,6

Elbow/forearm pain got gradually worse through the sets despite manual manipulation and stretching of the offending muscle. Thought I’d try some squats and pulls to see if that loosened things up

Barbell Low Bar Squat 60kg 3,3

Pullups 6,6

To no avail, my forearms and elbows were pretty ****ed by this point so I pulled the pin. Will do a cardio session tomorrow in place of my Wednesday Smolov lifts. Hopefully a bit of rest and stretching will fix me up, I’m overdue for a massage. Might get one after work.

[NickelArse]

16th December Smolov Jr Acclimatisation Saturday 90.1kg

10x3 @ 85% 1RM

Barbell Low Bar Back Squat

20kg 8
60kg 3,3
105kg 3,3,3,3,3,3,3,3,3,3

Broke in my new SBD sleeves, glad I got the smalls fit perfectly

Barbell Bench Press (mostly paused)

20kg 3
40kg 3
80kg 3,3,3 (Did 3 set at 80kg by mistake d'oh)
85kg 3,3,3,3,3,3,3,3,3,3 (still did the full 10 sets at 85kg though)

Did video this workout too, will post up

Because I did the Saturday workout on Sunday it means back to back tomorrow but should be fine

[NickelArse]

No more wrist, forearm, elbow pain



21st December Smolov Jr Acclimatisation Friday 89.8kg

8x4 @ 80% 1RM

Barbell Low Bar Back Squat

20kg 8
60kg 4,4
97.5kg 4,4,4,4,4,4,4,4

Squat form felt really solid, I love my knee sleeves

Barbell Bench Press (paused)

20kg 4
40kg 4
80kg 4,4,4,4,4,4,4,4

Widened my grip a bit on bench too, felt awesome.

[NickelArse]

This was ****ing brutal

8th January Smolov Jr Week 1 Day 1

6x6 @ 70% 1RM

Barbell Low Bar Back Squat

20kg 3
60kg 3
110kg 6,6,6,6,4
105kg 3

Got some tightness in my left hip so took off 5kg for the last set but could still only manage 3 reps. Pretty sure the tightness is just due to some water skiing I did over Xmas and new year so I’m confident I’ll come good

Barbell Paused Bench Press

20kg 3
60kg 3
87.5kg 6,6,6,6,6,6

The last 2 sets weren’t paused as I was pretty cooked.

Got pretty nauseous during the workout and afterwards but didn’t spew

[NickelArse]

Brutal again

10th January Smolov Jr Week 1 Day 2 91.3kg

7x5 @ 75% 1RM

Barbell Low Bar Back Squat

20kg 3
60kg 3
117.5kg 5,5,5,5,5,5,5

I've never trained squats so hard in my life, the last set was a a savage grind. Couldn't bring myself (nor did I have the time) to do Day 2 Bench, will do that tomorrow morning

[NickelArse]

19th January Recovery

Barbell Low Bar Back Squat

100kg 5,5,5,5,5

Barbell Bench Press

80kg 5,5,5,5,5

Elbows have been wrecked so took a week and half to recover, easing back into it now. Was hoping to do some serious PRs in the competition on the 10th of Feb but I think I might have to settle for my gym PRs.

Not really sure what my game plan is between now and the comp

[NickelArse]

17th February Pull Workout

Pullups 8,6,6
Barbell Row 60kg 6,6,6
Barbell Shrug 100kg 6,6,6
EZ Bar Curl 20kg 8,8,8
Neutral Grip Chinups 5,5,5

Back to the gym for the first time today. Gonna take it real easy for a while and get my elbows happy again

[NickelArse]

Feels so good to be getting back to my PPL workout, obviously fairly light weight for now but it's feeling awesome and no elbow pain

19th February Push Workout 92.8kg

Standing Barbell Press 40kg 6,6,6
Dips 4,4,4
Barbell Bench Press 80kg 5,5,5
Dumbbell Lateral Raise 10kg 7,7,7
Barbell Upright Row 30kg 5,5,5
Front Plate Raise 20kg 4,4,4

[NickelArse]

20th February Legs Workout

Barbell Low Bar Back Squat 60kg 5,5,5,5
Mixed Grip Barbell Deadlift 100kg 5,5,5,5
Barbell Good Mornings 40kg 5,5,5

Still taking it very easy, probably go for a run tomorrow

[NickelArse]

25th February Push Workout 93.3kg

Dips 6,6,6
Standing Barbell Press 40kg 6,6,6
Barbell Bench Press 80kg 5,5,5
EZ Bar Skull Crushers 27.5kg 6,6,6
V Bar Cable Tricep Pushdown 30kg 10,10,10
Dumbbell Tricep Extension 17.5kg 8,8,8

[NickelArse]

22nd February Cardio Workout

226 calories burnt
14:45 duration

Heart rate average - 157
Heart rate max - 171

Distance - 2.40km
Pace - 6:07 min/km

Run on Friday last week

[NickelArse]

27th February Cardio Workout 92.5kg

218 calories burnt
17:55 duration

Heart rate average - 138
Heart rate max - 164

Distance - 2.47km
Pace - 7:14 min/km

Run was slow as this morning, went on a new track and it was pitch black when I started.

[NickelArse]

2nd March Cardio Workout 90.4kg

266 calories burnt
15:11 duration

Heart rate average - 169
Heart rate max - 198

Distance - 2.57km
Pace - 5:53 min/km

Same run as Wednesday but much faster

[NickelArse]

3rd March Legs Workout

Barbell Low Bar Back Squat

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

Mixed Grip Barbell Deadlift

140kg 3
180kg 1,1,1

First heavy deads since comp day

4th March Pull Workout 91.8kg

Pullups 8,7,6
Barbell Row 60kg 10,10,10
Barbell Shrug 100kg 10,10,10
EZ Bar Curl 30kg 8,8,6
Neutral Grip Chinups 5,4,4
Standing Hammer Curls 18kg each 5,4,4

Nice workout this morning

[NickelArse]

6th March Push Workout 90.7kg

Barbell Bench Press

20kg 10
60kg 3
80kg 3
100kg 3,3,3,3

Incline Barbell Bench Press 60kg 6,6,6
Dumbbell Lateral Raise 12kg each 7,7,7
EZ Bar Skull Crusher 30kg 5,5,5
Dumbell Bench Press 32kg each 6,5,4

Awesome chest day

[NickelArse]

8th March Legs Workout 90.3kg

Mixed Grip Barbell Deadlift

70kg 5
120kg 5
140kg 3
180kg 1,1,1
140kg 3,3

Barbell Low Bar Squat

20kg 3
60kg 3
80kg 3
100kg 3,3,3

Barbell Good Mornings 60kg 4,4,4

Decent session

[NickelArse]

9th March Pull Workout 90.7kg

Weighted Pullups +20kg 5,4,4
Mixed Grip Barbell Row 100kg 4,4,4
Mixed Grip Barbell Shrug 140kg 6,6,6
Seated Dumbbell Hammer Curls 18kg each 7,7,6
Neutral Grip Chinups 4,4,4
EZ Bar Bicep Curl 30kg 6,6,6

[NickelArse]

10th March Push Workout 90.8kg

Seated Barbell Press 55kg 5,5,4
Dips 6,6,6
Barbell Bench Press 80kg 6,6,6
Dumbbell Lateral Raise 14kg 7,6,6
Plate Front Raise 20kg 7,7,7
Dumbbell Shoulder Press 14kg each 15,10,10

[NickelArse]

11th March Legs Workout 90.8kg

Barbell Low Bar Back Squat

20kg 8
60kg 4
80kg 3
100kg 1
120kg 1
140kg 1
150kg 2,1,1
140kg 1
100kg 3,3,3

Trap Bar Deadlift

65kg 3
105kg 1
125kg 4,4,4

Barbell Good Mornings 60kg 5,5,5
Lunge 20kg 5,5,5

Awesome squats session.

PT came over while I was doing good mornings hyperventilating that I didn't have a neutral spine, well meaning guy but I'm not at risk of injuring myself

[NickelArse]

13th March Pull Workout 90.0kg

Pullups 14,7,6
Barbell Row 60kg 8,8,8
Barbell Shrug 100kg 10,10,10
EZ Bar Bicep Curl 30kg 8,7,6
Neutral Grip Chinups 5,4,4
Seated Dumbbell Hammer Curls 16kg each 6,5,5
Cable Row 60kg 8,8,8

[NickelArse]

14th March Cardio Workout 90.3kg

240 calories burnt
14:38 duration

Heart rate average - 163
Heart rate max - 183

Distance - 2.40km
Pace - 6:05 min/km

Decent run, legs still very sore from Monday's squats

[NickelArse]

15th March Push Workout 90.0kg

Weighted Dips +30kg 5,3,3
Standing Barbell Press 40kg 6,6,6
Barbell Bench Press 75kg 7,6,6
EZ Bar Skull Crushers 30kg 5,3,3
Rope Tricep Pushdown 30kg 8,6,5
Dumbbell Kickback 10kg each 8,6,6
Dumbbell Pec Fly 10kg each 6,6,6

Even though it was a tricep focus push day I put the flies at the end because my pecs were feeling a bit tight. Great session overall.

[NickelArse]

16th March Cardio Workout 89.7kg

400 calories burnt
31:18 duration

Heart rate average - 144
Heart rate max - 191

2km treadmill run in 10:02 (pace 5:01 p/km)
2km bike in 4:02 (7/30 resistance)
750m row in 3:11 (1/10 resistance)

Weight loss is frustratingly slow, in the past my weight loss has increased when I’ve done lighter weight and higher rep resistance training as to not overload my CNS.

So prepare for some pussy lifting in this log for the next 2 weeks but just aiming for maximum aesthetic gains before my holiday. Light weight lifting is really just a muscle sparing route to maximise fat loss.