NickelArse's IF LCHF log

[NickelArse]

You know I'm slimming down when I start adding ab work into the mix lol

6th May Legs Workout 83.1kg

Barbell Low Bar Back Squat (beltless)

20kg 20
60kg 4
80kg 1
90kg 1
110kg 1
125kg 1,1,1 (these felt much better than last time, had to really grind out the third single but definitely feel the improvement, next squat session will be with sleeves and belt to see what I'm capable of now)

80kg 6,6,6

Good Mornings 60kg 6,6,6 (swapped the stiffies for good mornings)
Barbell Lunge 50kg 4,4,4
Leg Press 120kg 10,10,10
Calf Press 140kg 12,12,12
Exercise Ball Crunch 10,10,10 (really focused on abdominal contraction with these, kept hip flexor activation to a minimum)

[NickelArse]

You know I'm slimming down when I start adding ab work into the mix lol

6th May Legs Workout 83.1kg

Barbell Low Bar Back Squat (beltless)

20kg 20
60kg 4
80kg 1
90kg 1
110kg 1
125kg 1,1,1 (these felt much better than last time, had to really grind out the third single but definitely feel the improvement, next squat session will be with sleeves and belt to see what I'm capable of now)

80kg 6,6,6

Good Mornings 60kg 6,6,6 (swapped the stiffies for good mornings)
Barbell Lunge 50kg 4,4,4
Leg Press 120kg 10,10,10
Calf Press 140kg 12,12,12
Exercise Ball Crunch 10,10,10 (really focused on abdominal contraction with these, kept hip flexor activation to a minimum)

Phew, I was planning on going for a run this morning but my legs are cooked after this. Will just take it as a rest day

[NickelArse]

Lower body still stiff and sore from Thursday’s legs session, decided to listen to my inner Stuart McRobert and take things easy with a pull session without deadlifts (I mean if I really listened to him I wouldn’t have gone to the gym at all but I really wanted to lift some heavy things up and down). I wouldn’t have been able to deadlift properly anyway so it wasn’t worth it.

I’ve added 5g daily creatine to help with recovery and I’m gonna increase my calories to about 2000 too. Will probably add in some starchy carbs well as I think that will aid recovery. Weight loss can go on hold for a little while as I’m really enjoying the high training frequency and need to make sure my body is getting adequate fuel.

8th May Pull Workout 83.2kg

Pullups 17,7,6
Dumbbell Row 50kg 5,5,5
Dumbbell Shrugs 50kg 10,9,6,5 (my left hand grip completely gave out here, I tried to do the third set with wrist wraps but that was a total balls up, decided I’d do a final set of mixed grip barbell shrugs to fry off my traps)
EZ Bar Bicep Curl 38kg 6,5,4
Mixed Grip Cable Row 59kg 10,8,8
Dumbbell Hammer Curl 12.5kg 12,7,6
Supinated Grip Lat Pulldown 56kg 9,8,7
Mixed Grip Barbell Shrugs 100kg 15

[NickelArse]

Good session

9th May Push Workout 82.8kg

Barbell Bench Press

20kg 20
30kg 8
65kg 20

Dips 8,8,7
Seated Dumbbell Press 20kg each 6,5,5
Incline Barbell Bench Press 40kg 10,8,8
Dumbbell Lateral Raise 10kg each 10,8,8
EZ Bar Skull Crushers 30kg 6,5,5

[NickelArse]

10th May Cardio Workout 83.1kg

438 calories burnt
29:28 duration

Heart rate average - 161
Heart rate max - 188

Distance - 5.34km
Pace - 5:31 min/km

[NickelArse]

Decided to run with a deloading leg session so I've got plenty in the tank for deadlifts

11th May Deloading Legs Workout 81.9kg

Barbell Low Bar Back Squat 60kg 7,7,7
Barbell Front Squat 30kg 5,5,5
Barbell Good Mornings 40kg 6,6,6
Barbell Lunge 30kg 3,3,3
Leg Press 80kg 8,8,8
Calf Press 80kg 8,8,8
Exercise Ball Crunch 5,5,5

[NickelArse]

12th May Cardio Workout 82.7kg

410 calories burnt
29:58 duration

Heart rate average - 154
Heart rate max - 187

2km treadmill run in 9:41 (pace 4:50 p/km)
3km bike in 5:59 (7/30 resistance)
Tabata HIIT on Cross Trainer 770m in 4:00 (25/25 resistance)

Definitely feel like the tabata sessions are improving my repeat efforts, hopefully see some carry over to my 20 rep sets on squats, deads and bench

[NickelArse]

13th May Pull Workout 82.8kg

Mixed Grip Barbell Deadlift (beltless)

20kg 20
60kg 10
115kg 20 (my sweet lord these were absolutely BRUTAL)

Dumbbell Row 40kg each 5,5,5
Pullups 5,5,5
Mixed Grip Barbell Shrugs 100kg 10,10,10

I had planned to do 3 sets of bicep curls to finish but I nearly vomited after the barbell shrugs and I thought that was my body telling me it’s time to leave.

Those 20 deadlift reps were such a grind, I think I managed 11 consecutively and then had to do quite a few pauses between reps to get out the final 9. In my 13 years of weight training I’ve never been as close to vomiting as I was this morning. Tells you how hard I pushed myself for those deadlift reps

[NickelArse]

Got viral gastro, been ****ing though the eye of a needle since thursday morning. Starting to feel better.

[NickelArse]

Easing my way back into it

20th May Push Workout 81.5kg

Barbell Bench Press 80kg 5,5,5
Dips 6,6,6
Seated Dumbbell Press 20kg each 5,5,5
Incline Barbell Bench Press 50kg 5,5,5
Dumbbell Lateral Raise 7.5kg each 10,10,10
EZ Bar Skull Crushers 20kg 9,9,9
Dumbbell Pec Fly 15kg each 6,6,6

[NickelArse]

Gradually building intensity, will probably get close to 100% tomorrow with some back stuff

21st May Legs Workout 81.1kg

Barbell Low Bar Back Squat 80kg 6,6,6
Barbell Stiff Leg Deadlift 100kg 6,6,6
Barbell Front Squat 40kg 4,4,6
Barbell Lunge 30kg 5,5,5
Leg Press 120 kg 5,5,5
Calf Press 120kg 10,10,10

[NickelArse]

Decent

22nd May Pull Workout 81.5kg

Pullups 12,8,7
Dumbbell Row 50kg 5,4,4
Dumbbell Shrugs 50kg 8,8,8 (these completely cooked my forearms, definitely need to stick with it to build additional grip strength)
EZ Bar Bicep Curl 33kg 8,7,6
Cable Row 59kg 10,10,10
Dumbbell Hammer Curl 15kg 8,7,6
Mixed Grip Barbell Shrugs 100kg 15
Supinated Grip Lat Pulldown 56kg 8,8,8

[NickelArse]

24th May Push Workout 81.8kg

Barbell Bench Press

20kg 15
60kg 6
80kg 3
90kg 1
105kg 1,1,1 (these didn’t feel great, first time I’ve benched above 100kg in quite a while, probably just need to acclimatise a little bit. I’ll give it another crack this week)

Dips 12,8,8
Dumbbell Seated Shoulder Press 20kg 6,6,6
Incline Barbell Bench Press 50kg 7,7,7
EZ Bar Skull Crushers 30kg 6,5,5
Dumbbell Lateral Raise 10kg 10,10,8
Dumbbell Bench Press 25kg 8,8,6

Pretty good workout overall

[NickelArse]

25th May Cardio Workout 81.6kg

420 calories burnt
29:35 duration

Heart rate average - 156
Heart rate max - 189

2km treadmill run in 9:06 (pace 4:32 p/km)
3km bike in 6:00 (7/30 resistance)
Tabata HIIT on Cross Trainer 730m in 4:00 (25/25 resistance)

Went harder on the treadmill which meant I had slightly less in the tank for tabata at the end, still a good session overall

[NickelArse]

26th May Legs Workout 81.2kg

Barbell Low Bar Back Squat (beltless)

20kg 12
60kg 6
80kg 3
90kg 1
100kg 1
110kg 1 (felt really strong on 110kg, was sure I had 125kg or 130kg in me)
120kg 1,1,1 (these felt heavy af so I didn't push it any further, gonna put my belt and sleeves on for next legs session though and see how heavy I can go)

80kg 6,6,6

Barbell Stiff Leg Deadlift 120kg 6,6,6
Barbell Lunge 50kg 4,4,4
Leg Press 120kg 6,6,6 (normally can punch out 10x3 of these no problem but was totally gassed today... weird)
Calf Press 140kg 10,10,10
Exercise Ball Crunch 10,10,10

[NickelArse]

27th May Cardio Workout 80.8kg

400m Swim

First swim I've done in about 10 years, was totally gassed after this swim... but I did have a pretty sick back pump

[NickelArse]

Woke up this morning with the urge to Sumo Deadlift, haven't lifted sumo in ages but it went well.

There was a few other hiccups with my workout, grip strength a bit fried but I found ways around it.

28th May Pull Workout 81.3kg

Mixed Grip Barbell Sumo Deadlift (beltless)

60kg 5
100kg 3
140kg 2
160kg 1
180kg 1
190kg 1 (this was a bit of a grind, but not too bad, not a bad effort for my first sumo deadlift in 2 years)

Pullups 16,8,7
Dumbbell Row 50kg 5 (forearm/grip strength fried)
Mixed Grip Barbell Row

100kg 2 (lol these were way too heavy, not sure what I was thinking)
80kg 5,5
Mixed Grip Barbell Shrugs 140kg 8,6,6 (grip was a bit dicey on these too, even with the mixed grip)
EZ Bar Bicep Curl 38kg 7,5,5
Mixed Grip Cable Row 68kg 8,8,8
Dumbbell Hammer Curl 17.5kg 9,5,5 (these gave me a pretty crazy pump)
Neutral Grip Chins 8,6,6

A few hiccups but a great workout in the end

[NickelArse]

29th May Push Workout 80.8kg

Barbell Bench Press (belted)

20kg 10
60kg 6
80kg 3
90kg 1
100kg 1
105kg 2,1,1 (these felt much better than last week, good to get 2 reps out)

Incline Barbell Bench Press 60kg 7,6,6
Dips 15,7,7
Dumbbell Lateral Raise 10kg 11,10,9
EZ Bar Skull Crushers 30kg 6,5,5
Dumbbell Bench Press 25kg 10,7,5
Cable Cross Overs 18kg 8,7,7

Good workout

[NickelArse]

Great weather for a run today in Adelaide, run was much faster than last time too

30th May Cardio Workout

471 calories burnt
27:05 duration

Heart rate average - 175
Heart rate max - 195

Distance - 5.19km
Pace - 5:12 min/km

[NickelArse]

31st May Legs Workout 81.9kg

Barbell Low Bar Back Squat (belt and knee sleeves)

20kg 10
60kg 6
80kg 3
100kg 2
120kg 1
125kg 1
130kg 1 (I had hoped to get up to 135kg but this was definitely my 1RM, was quite a grind on the way up)

100kg 4,3,3

Barbell Front Squat 60kg 6,6,6 (kept the belt and sleeves on for these)
Barbell Stiff Leg Deadlift 130kg 4,4,3 (belt on)
Barbell Lunge 30kg 4,4,4
Calf Press 140kg 12,12,12
Exercise Ball Crunch 12,12,12

[NickelArse]

2nd June Pull Workout 81.8kg

Mixed Grip Barbell Sumo Deadlift (belt on)

60kg 10
100kg 6
140kg 2
180kg 1
200kg X got this about 75% of the way up

Pullups 16,8,7
Mixed Grip Barbell Row 90kg 5 80kg 5,5
Mixed Grip Barbell Shrugs 140kg 10,8,8
EZ Bar Bicep Curl 40.5kg 6,5,4
Mixed Grip Cable Row 68kg 8,8,8
Dumbbell Hammer Curl 17.5kg 10,7,4
Supinated Grip Lat Pulldown 56kg 8,8,8

[NickelArse]

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

[NickelArse]

4th June Cardio Workout 80.8kg

433 calories burnt
34:15 duration

Heart rate average - 148
Heart rate max - 184

500m Concept 2 Row in 1:42 (10/10 resistance)

My lungs were cooked after this, my 2km treadmill run was way harder (and slower) than normal

2km treadmill run in 12:00 (pace 6:00 p/km)
Tabata HIIT on Cross Trainer 770m in 4:00 (25/25 resistance)

Good session overall, will keep hitting the rower and maybe build up to 1000m

[NickelArse]

Tried the 90% 1RM post-activation potentiation again today. Only managed 10 reps instead of the 17 I got with the Bench Press, but that just probably speaks to the additional fatigue placed on the body during a Squat vs Bench

5th June Legs Workout 81.1kg

Barbell Low Bar Back Squat (raw)

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

112.5kg 1 (90% 1RM)

87.5kg 10,6,5 (70% 1RM)

Barbell Stiff Leg Deadlift 130kg 5,4,4
Barbell Front Squat 50kg 4,4,4
Barbell Lunge 50kg 3,3,1 (felt a twinge in my knee so pulled the pin after one rep on the final set)
Calf Press 140kg 12,12,12
Exercise Ball Crunch 12,12,12

[NickelArse]

6th June Pull Workout 80.8kg

Weighted Pullups +30kg 5,4,3
Dumbbell Row 50kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 10,10,10
EZ Bar Bicep Curl 40.5kg 6,5,5
Mixed Grip Cable Row 68kg 10,10,10 (I was pretty cooked after these)
Dumbbell Hammer Curl 17.5kg 10,6,4
Supinated Grip Lat Pulldown 56kg 8,8,8

[NickelArse]

Haven't put this much volume into my triceps in a long time, felt good.

8th June Push Workout 81.1kg

Weighted Dips +40kg 3,2,2
Barbell Bench Press 60kg 15,12,9
Dumbbell Lateral Raise 12.5kg 7,6,6
Dumbbell Kickbacks 12.5kg 8,8,8
Incline Dumbbell Bench Press 17.5kg 12,12,11
EZ Bar Skull Crushers 30kg 4,4,4
Cable Cross Overs 18kg 10,9,8
Cable Tricep Pushdown 23kg 15,11,9

[NickelArse]

Bit slower than my last run but average heart rate was much lower too, just took it a bit easier.

7th June Cardio Workout 80.8kg

436 calories burnt
28:22 duration

Heart rate average - 164
Heart rate max - 194

Distance - 5.22km
Pace - 5:25 min/km

[NickelArse]

Haven't done a 20 rep set of squats for more than a month but these felt good this morning.

9th June Legs Workout 81.3kg

Barbell Low Bar Back Squat

20kg 20
40kg 10
60kg 5

70kg 20

Stiff Legged Deadlift 140kg 4,4,4
Barbell Lunge 50kg 3,3,3
Calf Press 130kg 15,15,13
Weighted Exercise Ball Crunch +5kg 10,10,9

[NickelArse]

Big refeed yesterday

10th June Pull Workout 82.1kg

Pullups 16,7,6
Dumbbell Row 45kg 6,6,6
Barbell Shrugs 100kg 12,12,12
EZ Bar Bicep Curl 33kg 10,6,6
Supinated Grip Lat Pulldown 50kg 10,10,10
Dumbbell Hammer Curl 17.5kg 10,6,6

[NickelArse]

11th June Cardio Workout 81.3kg

525m Swim