NickelArse's IF LCHF log

[NickelArse]

Been running a hefty calorie deficit the past week so decided to take it easy for the next few day. I've found low intensity lifting to be extremely beneficial to weight loss.

16th March Deloading Pull Workout 86.8kg

Mixed Grip Barbell Deadlift 100kg 3,3,3
Pullups 5,5,5
Mixed Grip Barbell Row 40kg 8,8,8
Barbell Shrugs 80kg 8,8,8
EZ Bar Bicep Curl 23kg 8,8,8
Cable Row 49kg 6,6,6
Dumbbell Hammer Curls 10kg 8,8,8
Dumbbell Rear Delt Fly 7.5kg 8,8,8
Underhand Grip Cable Pull Downs 40kg 8,8,8
Dumbbell Rows 20kg each 8,8,8

Finished it off with a 2km treadmill run

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

[NickelArse]

17th March Deloading Push Workout 86.6kg

Barbell Bench Press 60kg 6,6,6
Barbell Press 35kg 6,6,6
EZ Bar Skull Crushers 20kg 6,6,6
Incline Dumbbell Bench Press 17.5kg each 6,6,6
Dumbbell Lateral Raise 7.5kg each 7,7,7
Dumbbell Kickbacks 7.5kg each 7,7,7
Cable Cross Overs 18kg 8,8,8
Front Plate Raise 10kg 8,8,8
Cable Tricep Pushdown 23kg 10,10,10
Dumbbell Bench Press 22.5kg each 6,6,6
Dumbbell Seated Shoulder Press 12.5 kg each 5,5,5

[NickelArse]

18th March Deloading Legs Workout 86.9kg

Barbell Low Bar Back Squat 60kg 5,5,5
Barbell Front Squat 30kg 6,6,6
Barbell Standing Calf Raise 40kg 10,10,10
Barbell Good Mornings 40kg 7,7,7
Leg Press 100kg 6,6,6
Calf Press 80kg 8,8,8
Dumbbell Lunge 10kg each 5,5,5
Cable Leg Extension 30kg 7,7,7
Cable Leg Curl 25kg 6,6,6
Sled Calf Raise 80kg 6,6,6

9 sets of calf raises... kind weird but just felt compelled to do it lol

[NickelArse]

19th March Pull Workout 86.6kg

Mixed Grip Barbell Deadlift

60kg 10
100kg 3
140kg 1
160kg 1
180kg 1
200kg 1 (pound for pound this is close to my peak deadlift strength)

Weighted Pullups +20kg 4,4,4
Barbell Row 80kg 6,6,6
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Bicep Curl 38kg 6,6,6
Dumbbell Rows 45kg each 5,5,5
Dumbbell Hammer Curls 15kg 8,8,7
Underhand Grip Cable Pull Downs 56kg 8,8,8

Great to come back from 3 deloding sessions really strong

[NickelArse]

19th March Pull Workout 86.6kg

Mixed Grip Barbell Deadlift

60kg 10
100kg 3
140kg 1
160kg 1
180kg 1
200kg 1 (pound for pound this is close to my peak deadlift strength)

Weighted Pullups +20kg 4,4,4
Barbell Row 80kg 6,6,6
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Bicep Curl 38kg 6,6,6
Dumbbell Rows 45kg each 5,5,5
Dumbbell Hammer Curls 15kg 8,8,7
Underhand Grip Cable Pull Downs 56kg 8,8,8

Great to come back from 3 deloding sessions really strong

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20th March Push Workout 86.0kg

Weighted Dip +20kg 5,5,4
Barbell Bench Press 60kg 10,10,10
Dumbbell Lateral Raise 10kg each 10,10,10
Dumbbell Kickbacks 12.5kg 10,10,10
Incline Barbell Bench Press 50kg 8,8,8
Front Plate Raise 20kg 5,5,5
EZ Bar Skullcrushers 25kg 8,5,5
Dumbbell Pec Fly 12kg each 6,6,6

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Definitely a good idea to do more raw lifting. There’s some definite weaknesses in my core and posterior chain that I hadn’t noticed due to my reliance on the belt. All my squatting and deadlifting will be completed beltless until I’m confident I’ve got those imbalances rectified.

21st March Legs Workout 86.7kg

Barbell Low Bar Back Squat

20kg 10
60kg 5
80kg 3
100kg 1
110kg 1,1,1

80kg 5,5,5

Barbell Front Squat 40kg 6,6,6
Barbell Good Mornings 60kg 5,5,5
Barbell Standing Calf Raise 60kg 10,10,10
Barbell Lunge 30kg 5,5,5
Leg Press 120kg 6,6,6
Calf Press 100kg 10,10,10

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Woke up with a very stiff and sore neck yesterday, just decided to go for a bit of a run this morning instead of anything too strenuous. Hopefully the neck is on the mend soon.

23rd March Cardio Workout 87.8kg

259 calories burnt
18:37 duration

Heart rate average - 155
Heart rate max - 177

2.82km run (pace 6:34 p/km)

[NickelArse]

My neck is still a little bit tweaked, so I didn't go too heavy on some of the lifts

24th March Pull Workout 87.2kg

Mixed Grip Barbell Deadlift 100kg 10,10,10
Weighted Pullups 6,6,6
Barbell Row 60kg 8,8,8
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 38kg 6,6,6
Dumbbell Rows 40kg each 6,6,6
Rear Delt Fly 10kg each 10,10,10
Dumbbell Hammer Curls 15kg 8,8,8
Dumbbell Shrug 30kg each 10,10,10
Underhand Grip Cable Pull Downs 56kg 8,8,8

[NickelArse]

Took a while to get into it this morning but ended up being a decent session

26th March Push Workout 86.6kg

Barbell Bench Press

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

Incline Barbell Bench Press 55kg 9,8,8
Dips 7,6,6
Dumbbell Seated Shoulder Press 20kg each 5,5,5
Dumbbell Kickbacks 12.5kg 10,9,9
Dumbbell Lateral Raise 10kg each 10,10,10 (did one final superset of 4kg raises, managed to pump out 8 reps)
Dumbbell Bench Press 25kg each 10,8,7

[NickelArse]

29th March Pull Workout 85.9kg

Mixed Grip Barbell Deadlift (beltless)

60kg 10
100kg 6
140kg 1
180kg 1
190kg 1 (probably one of the heaviest beltless deadlifts I've ever done)

Weighted Pullups +20kg 5,4,4
Barbell Row 80kg 6,6,6
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 40.5kg 5,4,4
Dumbbell Rows 40kg each 8,8,8
Dumbbell Shrugs 40kg each 10,10,10
Dumbbell Hammer Curls 15kg 8,8,8
Underhand Grip Cable Pull Downs 56kg 10,10,10

[NickelArse]

Forgot to post this workout

Loving the beltless sleeveless lifting at the moment, I mean I don't like being so far away form my heaviest squat numbers but I feel like it's for the greater good.

27th March Legs Workout 86.0kg

Barbell Low Bar Back Squat

20kg 10
60kg 6
80kg 3
100kg 1
110kg 2,1,1 (this was maxed effort on all 3 sets)

80kg 6,6,6

Barbell Front Squat 40kg 7,7,7
Barbell Standing Calf Raise 80kg 10,10,10
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 30kg 5,5,5
Leg Press 120kg 9,9,9
Calf Press 120kg 10,10,10

Good session

[NickelArse]

30th March Push Workout 86.4kg

Barbell Press

20kg 8
40kg 3
50kg 1
55kg 3,3,3

Dips 6,6,6
Barbell Bench Press 70kg 9,9,9
Dumbbell Seated Shoulder Press 20kg each 6,6,6
Dumbbell Lateral Raise 12kg each 6,6,6
Dumbbell Kickbacks 12.5kg 7,7,7
Dumbbell Incline Bench Press 20kg each 9,8,8
Plate Front Raise 15kg 8,8,8
Cable One Armed Lateral Raise 14kg 6 11kg 6,5

[NickelArse]

Kept the weight down on Squats (as per physio's instruction) but kept the intensity at 100% completing as many reps as possible.

1st April Legs Workout 85.1kg

Barbell Low Bar Back Squat

20kg 10
60kg 6

80kg 8,8,8

Barbell Front Squat 40kg 7,7,7
Barbell Standing Calf Raise 80kg 10,10,10
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 30kg 5,5,5
Leg Press 120kg 9,9,9
Calf Press 120kg 10,10,10

[NickelArse]

2nd April Pull Workout 85.1kg

Mixed Grip Barbell Deadlift (beltless)

60kg 10
100kg 6

140kg 8,6,5 (RPE 10 on all 3 sets)

Barbell Curls 45kg 3 40kg 5,5
Barbell Row 60kg 10,10,10
Mixed Grip Barbell Shrugs 100kg 12,12,12
Pullups 5,5,5
EZ Bar Bicep Curl 30kg 9,7,6
Mixed Grip Cable Row 53kg 12,12,10

[NickelArse]

Went up to the Murray River for the long weekend so no training but plenty of waterskiing, kayaking and stand up paddle boarding so I definitely stayed active. Given I'm halfway through Stuart McRobert's first book 'Brawn' I will acknowledge the next statement could be a total self fulfilling prophesy or a figment of my imagination but I definitely noticed a much more pronounced pump in my chest muscles during today's workout, I can't help but think that the fact it's been nearly a week since my last Push Workout might have something to do with that.

7th April Push Workout 86.8kg

Barbell Bench Press

20kg 10
60kg 6

90kg 6,5,5

Incline Barbell Bench Press 50kg 8,8,8
Dumbbell Lateral Raise 10kg each 10,10,10
Dumbbell Kickbacks 12.5kg 10,10,8
Dumbbell Bench Press 20kg each 10,10,10
Dips 7,6,6
Cable Cross Overs 14kg each 15,13,12

[NickelArse]

Another good workout

9th April Legs Workout 85.2kg

Barbell Low Bar Back Squat

20kg 10
60kg 6

80kg 9,8,8

Barbell Front Squat 40kg 7,6,6
Barbell Standing Calf Raise 80kg 10,10,10
Barbell Good Mornings 60kg 6,6,6
Barbell Lunge 40kg 4,4,4
Leg Press 120kg 10,10,10
Calf Press 120kg 10,10,10

[NickelArse]

Experimented with a 20 rep set of deadlifts. Suffice to say, holy **** that really knocked the wind out of my sails. I normally do around 21 'working' sets in a pull session but today after 13 I was completely gassed.

15th April Pull Workout 86.0kg

Mixed Grip Barbell Deadlift (beltless)

20kg 20
60kg 10
100kg 20

Pullups 6,6,6
Dumbbell Row 42.5kg each 6,6,6
Mixed Grip Barbell Shrugs 100kg 15,15,15
EZ Bar Bicep Curl 37.5kg 4 30kg 6,6

[NickelArse]

Another day, another torturous set of high rep blood and guts lifting

17th April Push Workout 85.4kg

Barbell Bench Press

15kg 20
30kg 10
55kg 24

Was only planning to hit 20 but had a bit left in the tank so kept going

Dips 8,6,6
Seated Barbell Press 30kg 6,5,6 - took a longer break before the last set to do some stretching so had 1 additional rep left in the tank
Incline Barbell Bench Press 40kg 8,8,8
Dumbbell Lateral Raise 7.5kg each 8,8,8

Gonna do a set of 20 rep Squats tomorrow too.

[NickelArse]

18th April Legs Workout 86.3kg

Barbell Low Bar Back Squat

20kg 20
30kg 10

60kg 24

Stiff Legged Deadlift 80kg 12,12,12
Leg Press 120kg 8,8,8
Calf Press 120kg 15,15,12

[NickelArse]

19th April Cardio Workout 85.6kg

308 calories burnt
22:21 duration

Heart rate average - 153
Heart rate max - 183

Distance - 3.70km
Pace - 6:01 min/km

[NickelArse]

20th April Pull Workout 85.1kg

Mixed Grip Barbell Deadlift (beltless)

20kg 10
60kg 10

140kg 8,8,6

Pullups 6,6,6
Dumbbell Row 30kg each 10,10,10
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 35.5kg 6,5,5
Supinated Grip Lat Pulldown 50kg 12,12,12
Chest Supported Cable Row 60kg 10,8,8

[NickelArse]

Left pectoral muscle feeling a bit weak, I think I can put it down to some of the thoracic flexibility stuff I've been doing plus a little bit of overtraining, will take a couple of deloading sessions on my pecs, delts and tris and I think it will heal itself

21st April Push Workout 84,7kg

Barbell Bench Press

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

Barbell Seated Shoulder Press 30kg 9,9,7
Dips 10,10,7
Incline Barbell Bench Press 40kg 10,9,8
Dumbbell Kickbacks 12.5kg 10,10,10
Dumbbell Lateral Raise 12.5kg each 3 10kg 9,8
EZ Bar Skull Crushers 25kg 9,6,6
Dumbbell Bench Press 30kg each 4 25kg 4,5

[NickelArse]

23rd April Legs Workout 83.9kg

Barbell Low Bar Back Squat (beltless)

20kg 20
60kg 4
80kg 1
90kg 1
110kg 1
120kg 1,1 (these felt like ****, I need to get some more practice in with beltless squats at this weight)

80kg 8,8,8

Barbell Front Squat 40kg 8,8,8
Still Legged Deadlifts 100kg 10,8,8
Barbell Lunge 40kg 4,4,4
Leg Press 120kg 10,10,10
Calf Press 120kg 16,12,12

[NickelArse]

Did a low intensity upper body workout on Sunday while I was on holiday

25th April Upper Body Workout

Barbell Bench Press 60kg 8,8,8
Pullups 6,6,6
EZ Bar Skull Crushers 17.5kg 7,7,7
Dumbbell Lateral Raise 7kg 6,6,6
Barbell Row 50kg 8,8,8
Mixed Grip Barbell Shrugs 90kg 10,10,10
Chinups 4,4,4
Dumbbell Hammer Curls 15kg 7,7,7

[NickelArse]

28th April Pull Workout 84.5kg

Mixed Grip Barbell Deadlift (beltless)

60kg 10
100kg 4
140kg 1,1
160kg 1
180kg 1
200kg 1 (this felt awesome, first time I've done heavy deads sine 29/03 and it went up very nicely, also the heaviest beltless deadlift I've ever done)

Pullups 8,8,8
Mixed Grip Barbell Row 80kg 5 60kg 8,8
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 33kg 6,6,5
Supinated Grip Lat Pulldown 56kg 10,10,8
Dumbbell Hammer Curl 15kg 7,5,5

[NickelArse]

29th April Cardio Workout 83.7kg

298 calories burnt
20:38 duration

Heart rate average - 157
Heart rate max - 187

Distance - 3.69km
Pace - 5:36 min/km

[NickelArse]

Left pectoral muscle feeling a bit weak, I think I can put it down to some of the thoracic flexibility stuff I've been doing plus a little bit of overtraining, will take a couple of deloading sessions on my pecs, delts and tris and I think it will heal itself

21st April Push Workout 84,7kg

Barbell Bench Press

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

Barbell Seated Shoulder Press 30kg 9,9,7
Dips 10,10,7
Incline Barbell Bench Press 40kg 10,9,8
Dumbbell Kickbacks 12.5kg 10,10,10
Dumbbell Lateral Raise 12.5kg each 3 10kg 9,8
EZ Bar Skull Crushers 25kg 9,6,6
Dumbbell Bench Press 30kg each 4 25kg 4,5

So I think the left pectoral muscle weakness I'd identified above was actually a minor left medial deltoid strain that I picked on on my session on 17/04 (with the 24 rep 60kg bench press), in any case my after my deloading session on Saturday and again this morning I feel like it's fully healed and I'm ready for another balls to the wall bench session in a few days.

30th April Deloading Push Workout 83.5kg

Barbell Bench Press 60kg 10,10,10
Dumbbell Seated Shoulder Press 15kg 8,8,8
EZ Bar Skull Crushers 20kg 10,10,10
Incline Dumbbell Bench Press 15kg 10,10,10
Dumbbell Lateral Raise 7.5kg 8,8,8
Dumbbell Kickbacks 7.5kg 8,8,8
Dumbbell Bench Press 20kg 8,8,8
Front Plate Raise 10kg 10,10,10

[NickelArse]

These 20 rep sets aren't taking the same heavy toll on me anymore, had quite a bit more zip through the rest of my workout than last time. On 18/04 I managed 24 reps at 60kg so quite a bit of a weight increase this time.

1st May Legs Workout 83.8kg

Barbell Low Bar Back Squat

20kg 20
40kg 10

67.5kg 20

Stiff Legged Deadlift 120kg 6,6,6
Barbell Lunge 50kg 3,3,3
Calf Press 140kg 12,12,12

Awesome workout

[NickelArse]

I was really keen to get in a lifting session this morning but with yesterday’s big legs session, I had to make sure I kept my erectors out of things as much as possible. Pretty sure the only exercises below with any significant erector spinae activation would be the cable rows

2nd May Pull Workout 83.5kg

Weighted Pullups +20kg 4,4,3
Dumbbell Row 50kg 5,5,4
Dumbbell Shrugs 50kg 9,9,8
EZ Bar Bicep Curl 38kg 4,4,3
Mixed Grip Cable Row 56kg 12,12,10
Dumbbell Hammer Curl 12.5kg 10,9,9
Supinated Grip Lat Pulldown 56kg 10,8,7

Good session

EDIT - The weighted pullups were actually 25kg not 20kg

[NickelArse]

3rd May Cardio Workout 84.3kg

414 calories burnt
40:46 duration

Heart rate average - 130
Heart rate max - 171

2km treadmill run in 10:00 (pace 5:00 p/km)
3km bike in 5:57 (7/30 resistance)
Tabata HIIT on Cross Trainer 760m in 4:00 (25/25 resistance)

Way lower average heart rate than last time I did this same routine. Cardio definitely feels like it’s on the improve.

Definitely didn’t feel as powerful on the cross trainer though, quads pretty torched after high rep squats on Saturday and the 3km on the bike.

[NickelArse]

Making some good weight loss progress

Just hit 10kg/22lbs of weight loss since Feb 1st



Not stopping til shredz have been fully acquired

[NickelArse]

Did an afternoon session for the first time in ages, went well.

4th May Push Workout 82.8kg

Barbell Bench Press

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

Dips 10,10,10
Dumbbell Seated Shoulder Press 20kg each 6,5,5
Incline Barbell Bench Press 45kg 9,9,8
EZ Bar Skull Crushers 30kg 6,5,4
Dumbbell Lateral Raise 10kg each 10,10,8
Dumbbell Bench Press 40kg 1 32.5kg 4,4,4