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  1. #991
    beast mode NickelArse's Avatar
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    Originally Posted by NickelArse View Post
    30th October Pull Workout 76.6kg

    Pullups 23,6,6

    Mixed Grip Barbell Deadlift 180kg 3,2,2
    Dumbbell Row 50kg 10,7,7
    Dumbbell Shrugs 50kg 15,15,15
    EZ Bar Bicep Curl 53kg 1 43kg 5,5,5
    Neutral Grip Chinups 12,10,10
    Dumbbell Hammer Curl 22.5kg 3,4,4
    23 reps, that’s a new PR for pullups, added 2 reps on my previous best effort in early September. Training is really in the zone at the moment

    Wasn’t even sure I was going to go for a new pullups PR until I woke up and felt how tight my posterior chain was. Decided to just do some lighter deadlifts and throw the kitchen sink at pullups. Paid off handsomely


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  2. #992
    beast mode NickelArse's Avatar
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    31st October Push Workout 78.0kg

    Barbell Bench Press

    20kg 20
    40kg 10
    60kg 3,3 (10 second eccentric)
    80kg 2

    100kg 6,4,4

    Barbell Press 60kg 1 50kg 5,5,5
    Dips 15,15,15
    Dumbbell Bench Press 35kg 8,5,5
    Dumbbell Lateral Raise 15kg 8,8,8
    Cable Pec Fly 25kg 10,8,8
    Cable Tricep Pushdown 30kg 14 21kg 12 15kg 12 (drop set)
    Last edited by NickelArse; 10-31-2021 at 03:36 AM.
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  3. #993
    beast mode NickelArse's Avatar
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    Didn't squat as much weight today as I'd hoped, gonna drop the workload a little bit for a few days as I think I might be over doing the training frequency and volume a little bit.

    1st November Legs Workout 77.4kg

    Barbell Low Bar Back Squat

    20kg 20
    40kg 10
    60kg 3,3 (10 second eccentric)
    80kg 2
    100kg 1
    110kg 1

    120kg 3,3,3

    Stiff Legged Deadlift 160kg 3,3,3
    Barbell Front Squat 60kg 6,6,6
    Barbell Lunge 40kg 8,8,8
    Cable Crunch 40kg 10,10,10
    Calf Press 180kg 15,14,12
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  4. #994
    beast mode NickelArse's Avatar
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    2nd November Cardio Workout 77.1kg

    25.07 km Bike Ride
    159m Elevation Gain

    842 calories burnt
    1:21:43 duration

    Heart rate average - 129
    Heart rate max - 162

    Speed - 18.4 km/h
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  5. #995
    beast mode NickelArse's Avatar
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    4th November Pull Workout 78.0kg

    Mixed Grip Barbell Deadlift

    60kg 20
    100kg 3,3 (10 second eccentric)
    140kg 2

    190kg 5,2,2

    Pullups 8,8,8
    Dumbbell Row 50kg 10,6,6
    Dumbbell Shrugs 50kg 12,12,12
    EZ Bar Bicep Curl 45.5kg 6,5,5
    Neutral Grip Chinups 8,8,8
    Dumbbell Hammer Curl 22.5kg 6,6,5

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  6. #996
    beast mode NickelArse's Avatar
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    5th November Push Workout 77.7kg

    Barbell Bench Press

    20kg 20
    40kg 10
    60kg 3,3 (10 second eccentric)
    80kg 2
    100kg 1
    110kg 1

    120kg 1

    100kg 3,3,3

    Incline Barbell Bench Press 80kg 3,3,3
    Dips 15,15,15
    Dumbbell Lateral Raise 15kg 10,8,8
    Dumbbell Pec Fly 15kg 10,8,8
    Seated Dumbbell Press 22.5kg 6,6,6
    Cable Chest Press 70kg 8 50kg 6 30kg 10 (drop set)

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  7. #997
    beast mode NickelArse's Avatar
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    Made a bit of a meal of this 140kg single but got there in the end.

    Whilst my deadlift and bench seems to be flourishing in this high volume environment I seem to be spinning my wheels with squat progression at the moment.

    Probably gonna take a bit of a break from the super high intensity training I’ve been doing to refresh myself a bit. Then when I come back I’m gonna go low volume training for my squat progression as that has worked really well for me in the past

    7th November Legs Workout 78.7kg

    Barbell Low Bar Back Squat

    20kg 20
    60kg 3,3 (10 second eccentric)
    80kg 2
    100kg 1
    110kg 1
    120kg 1
    130kg 1
    135kg 1

    140kg 1

    70kg 10,10,10

    Barbell Front Squat 80kg 3,3,3
    Barbell Good Mornings 70kg 4,4,4
    Cable Crunch 42.5kg 10,10,8
    Cable Leg Extensions 55kg 10,10,8
    Calf Press 180kg 16,15,13
    Weighted Exercise Ball Crunch 17.5kg 9,15,15

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  8. #998
    beast mode NickelArse's Avatar
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    No deads today, saving myself for a PR attempt this week. 6 sets of shrugs tho, working on my grip strength.

    8th November Pull Workout 78.7kg

    Mixed Grip Barbell Row 100kg 5,5,5
    Mixed Grip Barbell Shrugs 160kg 6,6,6
    Pullups 12,12,10
    EZ Bar Bicep Curl 53kg 3,3,2
    Mixed Grip Cable Row 77kg 10,10,10
    Dumbbell Hammer Curl 22.5kg 6,6,6
    Dumbbell Shrugs 50kg 15,15,15
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  9. #999
    beast mode NickelArse's Avatar
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    9th November Cardio Workout 77.6kg

    Distance - 5.07km run
    Pace - 5:25 min/km
    Elevation gain - 43m

    369 calories burnt
    27:28 duration

    Heart rate average - 150
    Heart rate max - 180
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  10. #1000
    beast mode NickelArse's Avatar
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    Pressing is not my strong suit

    10th November Push Workout 77.5kg

    Barbell Press

    20kg 10
    40kg 2
    65kg X (fail)
    60kg 1
    57.5kg 5,5,3

    Dumbbell Bench Press 40kg 2 37.5kg 6,6,6
    EZ Bar Skullcrushers 35kg 4,4,3
    Dumbbell Lateral Raise 15kg 10,10,8
    Dips 12,12,12
    Dumbbell Pec Fly 17.5kg 8,6,8
    Seated Dumbbell Press 22.5kg 4,4,4
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  11. #1001
    beast mode NickelArse's Avatar
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    225kg that’s an equal lifetime PR, I’ve only deadlifted 225kg once before in my life and I was 20kg heavier than I am now

    11th November Lower Workout 77.7kg

    Mixed Grip Barbell Deadlift

    60kg 20
    100kg 3,3 (10 second eccentric)
    140kg 2
    180kg 1

    225kg 1

    180kg 2,2,2

    Barbell Low Bar Back Squat 80kg 3,3,3,3
    Barbell Front Squat 60kg 3,3,3
    Barbell Good Mornings 60kg 4,4,4
    Weighted Exercise Ball Crunch +20kg 15,15,8
    Calf Press 200kg 14,12,,12

    https://www.youtube.com/watch?v=Vcnoq1f6kSA
    Last edited by NickelArse; 11-11-2021 at 02:58 AM.
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  12. #1002
    beast mode NickelArse's Avatar
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    13th November Pull Workout 78.6kg

    Weighted Chin Ups +25kg 11,4,4
    Mixed Grip Barbell Row 80kg 6,6,6
    Mixed Grip Barbell Shrugs 160kg 10,8,8
    EZ Bar Bicep Curl 43kg 5,5,5
    Mixed Grip Cable Row 86kg 8,8,8
    Dumbbell Hammer Curl 20kg 8,7,6
    Pullups 8,8,8


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  13. #1003
    beast mode NickelArse's Avatar
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    14th November Push Workout 78.1kg

    Weighted Dips +50kg 4,2,2
    Incline Barbell Bench Press 80kg 3,3,3
    Seated Barbell Press 60kg 1 55kg 3,3,3
    Dumbbell Bench Press 37.5kg 7,6,5
    Dumbbell Lateral Raise 15kg 10,10,10 7.5kg 8 (drop set)
    EZ Bar Skullcrushers 35kg 5,4,4
    Cable Chest Press 70kg 11 50kg 8 30kg 10 (drop set)


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  14. #1004
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    No belt or sleeves today, keeping it au naturel

    16th November Legs Workout 78.9kg

    Barbell Low Bar Back Squat 100kg 5,5,5
    Barbell Front Squat 70kg 3,3,3
    Barbell Good Mornings 70kg 4,4,4
    Barbell Lunge 60kg 2 40kg 3,3
    Cable Crunch 42kg 10,10,10
    Calf Press 200kg 15,15,15
    Weighted Exercise Ball Crunch +22.5kg 10,8,8
    Leg Extensions 55kg 10,10,10
    Last edited by NickelArse; 11-15-2021 at 04:44 PM.
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  15. #1005
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    17th November Cardio Workout 77.6kg

    Distance - 5.06km run
    Pace - 5:28 min/km
    Elevation gain - 38m

    362 calories burnt
    27:39 duration

    Heart rate average - 147
    Heart rate max - 180
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  16. #1006
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    18th November Cardio Workout 78.2kg

    700m Swim
    15:39 Duration

    154 calories burnt
    Heart rate average - 130
    Heart rate max - 153
    Pace - 2:12 min/100m
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  17. #1007
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    19th November Pull Workout 77.2kg

    Mixed Grip Barbell Deadlift

    60kg 6
    100kg 3
    140kg 2
    180kg 1

    Pullups 10,10,10
    Mixed Grip Barbell Row 80kg 6,6,6
    Mixed Grip Barbell Shrugs 160kg 8,8,8
    Dumbbell Hammer Curl 22.5kg 6,5,5
    Mixed Grip Cable Row 86kg 8,8,8
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  18. #1008
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    20th November Push Workout 76.8kg

    Seated Barbell Press 60kg 2,1,2
    Dumbbell Bench Press 42.5kg 4,4,2
    Dumbbell Kickbacks 20kg 6,6,6
    Barbell Incline Bench Press 60kg 6,6,6
    Dumbbell Lateral Raise 17.5kg 6,6,6
    Cable Tricep Pushdown 34kg 8,8,8
    Cable Cross Overs 29kg 8,7,6
    Seated Dumbbell Press 22.5kg 5,5,5
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  19. #1009
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    Gonna work on incorporating more Leg Press and Leg Extension work in (at the expense of some Squat volume) just for a bit of variety.

    21st November Legs Workout 77.3kg

    Barbell Low Bar Back Squat

    20kg 10
    60kg 3,3 (10 second eccentric)
    80kg 2
    100kg 1
    110kg 1
    130kg 1 (this felt like crap, not sure why I elected to go with a 20kg jump but it was too much)

    Barbell Front Squat

    80kg 1
    90kg 1

    Barbell Good Mornings 70kg 3,3,3
    Leg Press 160kg 6,6,6
    Calf Press 200kg 15,15,15
    Leg Extensions 60kg 8,8,8
    Cable Crunch 42kg 10,10,10
    Weighted Exercise Ball Crunch +22.5kg 8,8,10
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  20. #1010
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    22nd November Cardio Workout 77.5kg

    24.71 km Bike Ride
    142m Elevation Gain

    893 calories burnt
    1:25:12 duration

    Heart rate average - 130
    Heart rate max - 156

    Speed - 17.4 km/h
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  21. #1011
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    I've lost a couple of kilos since my last attempt so had to stack on a few extra kilos on the belt to keep things at 107kg. I only managed 10 reps this time.

    23rd November Pull Workout 75.8kg

    Weighted Chin Ups +28.75kg 10,4,4
    Mixed Grip Barbell Row 100kg 5,5,5
    Mixed Grip Barbell Shrugs 180kg 6,6,6
    EZ Bar Bicep Curl 43kg 6,5,5 - superset with Mixed Grip Cable Row 95kg 5,5,5


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  22. #1012
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    24th November Push Workout 76.5kg

    Weighted Dips +60kg 2 +50kg 3,3
    Barbell Bench Press 80kg 6,6,6
    Seated Dumbbell Press 25kg 5,4,4
    Dumbbell Kickbacks 20kg 6,6,6
    Dumbbell Lateral Raise 17.5kg 6,6,6
    Incline Barbell Bench Press 60kg 6,6,6
    Dumbbell Pec Fly 17.5kg 8,8,8


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  23. #1013
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    25th November Cardio Workout 76.3kg

    700m Swim
    15:57 Duration

    152 calories burnt
    Heart rate average - 122
    Heart rate max - 149
    Pace - 2:13 min/100m
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  24. #1014
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    26th November Cardio Workout 76.1kg

    Distance - 10.03km run
    Pace - 5:26 min/km
    Elevation gain - 46m

    741 calories burnt
    54:33 duration

    Heart rate average - 157
    Heart rate max - 179
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  25. #1015
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    Legs pretty sore from yesterday's 10km run, just kinda took it easy today.

    27th November Legs Workout 77.1kg

    Barbell Low Bar Back Squat

    20kg 10
    60kg 5
    80kg 2
    100kg 1
    120kg 1
    125kg 1

    Barbell Front Squat

    80kg 1
    90kg 1

    Leg Press 180kg 5,5,5
    Calf Press 200kg 15,15,15
    Hack Squat 90kg 5,5,5
    Cable Crunch 42kg 12,10,8
    Leg Extensions 60kg 8,8,8
    Weighted Exercise Ball Crunch +22.5kg 8,8,8
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  26. #1016
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    28th November Cardio Workout 77.5kg

    351 calories burnt
    30:46 duration

    Heart rate average - 139
    Heart rate max - 180

    500m Concept 2 Row in 1:51.1 (10/10 resistance) - very slow, the handle slipped out of my hand at the 1 minute mark so I couldn’t complete the row properly

    2km treadmill run in 10:00 (pace 5:00 p/km)

    Tabata HIIT on Cross Trainer 820m in 4:00 (25/25 resistance)
    Last edited by NickelArse; 11-27-2021 at 02:10 PM.
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  27. #1017
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    29th November Pull Workout 76.9kg

    Chin Ups 20,6,6 - not as many as I'd hoped
    Mixed Grip Barbell Deadlift 140kg 2 180kg 1
    Mixed Grip Barbell Row 80kg 6,6,6
    Trap Bar Shrugs 160kg 8,8,8
    EZ Bar Bicep Curl 43kg 5,5,5
    Mixed Grip Cable Row 95kg 6,6,5
    Dumbbell Hammer Curl 22.5kg 6,6,6
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  28. #1018
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    30th November Push Workout 76.8kg

    Barbell Bench Press

    20kg 10
    60kg 5
    80kg 2

    100kg 5,3,3

    Incline Bench Press 80kg 3,3,3
    Dips 15,15,15
    Dumbbell Lateral Raise 17kg 6,6,6
    Cable Tricep Pushdown 37.5kg 6,6,5
    Cable Cross Overs 32kg 5,4,4
    Dumbbell Press 22.5kg 6,6,6
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  29. #1019
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    1st December Cardio Workout 76.5kg

    Distance - 5.04 km run
    Pace - 5:09 min/km
    Elevation gain - 39m

    356 calories burnt
    25:59 duration

    Heart rate average - 157
    Heart rate max - 180
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  30. #1020
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    2nd December Cardio Workout 76.3kg

    800m Swim
    17:03 Duration

    176 calories burnt
    Heart rate average - 130
    Heart rate max - 158
    Pace - 2:08 min/100m
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