NickelArse's IF LCHF log

[NickelArse]

30th September Pull Workout 81.9kg

Straight Bar Pullups 20,8,6

Mixed Grip Conventional Barbell Deadlift

145kg 6,6,6,6 (6x4 @ 70% 1RM)

Hanging Leg Raise 6,6,6
EZ Bar Bicep Curl 35kg 6,6,6
Dumbbell Shrugs 44kg each 8,8,8
Seated Dumbbell Hammer Curls 18kg each 5,5,5
Cable Row 100kg 5,5,5
Machine Crunch 40kg 13,10,10
Crucifixion Curls 10kg each 10,8,8

[NickelArse]

1st October Cardio Workout 82.1kg

409 calories burnt
36:08 duration

Heart rate average - 135
Heart rate max - 181

2km treadmill run in 9:00 (pace 4:30 p/km)
2km bike in 3:57 (7/30 resistance)
500m row in 1:46.9 (1/10 resistance)

Pretty great interval training session

[NickelArse]

2nd October Push Workout 81.4kg

Barbell Bench Press

60kg 4
80kg 2
90kg 1
100kg 1
110kg 1

100kg 3,3,3,2,2 (3x5 at 85% 1RM)

Incline Barbell Bench Press 70kg 4,4,4
Decline Barbell Bench Press 80kg 8,8,8
Seated Barbell Shoulder Press 45kg 4,4,4
EZ Bar Skullcrushers 30kg 4,4,4
Dumbbell Bench Press 24kg each 7,7,7
Cable Cross Overs 12.5kg each 8,8,7
Dumbbell Pec Fly 12kg each 8,8,8

[NickelArse]

3rd October Legs Workout 81.4kg

Barbell Low Bar Back Squat

20kg 10
60kg 4
80kg 1
100kg 1
120kg 1
140kg 1
127.5kg 1
100kg 3,3,3

These were dog **** to be honest, I also nearly lost the bar at the top of my 127.5kg single which was a bit scary and put a bit of strain on my wrists to stop it dropping. Never had that happen on a low bar squat before. I've definitely been going a bit too hard lately. Gonna take a well deserved rest day tomorrow.

Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 4,4,4
Leg Extensions 65kg 7,7,7
Calf Raise 55kg 10,10,10
Hamstring Curl 30kg 6,6,6

[NickelArse]

5th October Pull Workout 82.4kg

Mixed Grip Conventional Barbell Deadlift

125kg 9,9,9 (9x3 @ 60% 1RM)

Weighted Pullups +20kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 6,6,6
Dumbbell Row 60kg each 3,3,3
EZ Bar Curls 35kg 6,6,6
Cable Row 75kg 8,8,8
Seated Dumbbell Hammer Curls 16kg each 8,8,8
Hanging Leg Raise (toes to hands) 7,7,7
Vertical Leg Raise 8,8,8

[NickelArse]

6th October Push Workout 83.3kg

Dips 18,8,8
Barbell Shoulder Press 40kg 8,8,8
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
EZ Bar Skull Crushers 35kg 4,3,3
Dumbbell Kickbacks 12kg each 8,88
Dumbbell Tricep Extension 22kg 6,6,6
Tricep Pushdown 30kg 8,9,9

[NickelArse]

7th October Legs Workout 83.2kg

Barbell Low Bar Back Squat

20kg 10
60kg 4
105kg 6,6,6,6 (6x4 @ 70% 1RM)

Barbell Front Squat 80kg 3,3,3
Barbell Good Mornings 60kg 4,4,4
Feet Forward Smith Squat 60kg 5,5,5
Calf Raise 55kg 8,8,8
Leg Extension 65kg 7,7,7

[NickelArse]

Had a dreadful night's sleep and a pretty ****ty workout to match unfortunately. Was meant to build up to some really heavy deads but couldn't get in the zone.

9th October Pull Workout 82.5kg

Mixed Grip Conventional Barbell Deadlift

70kg 8
120kg 3
160kg 1
180kg 1
190kg 1,1

Straight Bar Pullups 10,10,10
Mixed Grip Barbell Row 60kg 8,8,8
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 35kg 6,6,6
Double Underhand Grip Chinups 6,6,6
Seated Dumbbell Hammer Curls 16kg 6,6,6

[NickelArse]

10th October Push Workout 82.1kg

Barbell Shoulder Press

30kg 4
40kg 3
50kg 1
60kg 3,2,2

Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
Dips 6,6,6
Dumbbell Lateral Raise 12kg 8,8,8
Seated Dumbbell Press 20kg each 8,8,8
Dumbbell Rear Delt Raise 10kg each 10,10,10
Barbell Upright Row 35kg 6,6,6
Cable Lateral Raise 5kg each 8,7,6

[NickelArse]

Been feeling a bit under the weather lately, not properly sick just a bit of a cold. Super annoying and my lifting is slipping a bit.

12th October Legs Workout 82.0kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)

Barbell Front Squat 65kg 4,4,4
Barbell Good Mornings 40kg 8,8,8
Calf Raise 55kg 8,8,8
Feet Forward Smith Squat 40kg 8,8,8
Leg Extension 65kg 7,7,7

[NickelArse]

13th October Pull Workout 83.2kg

Straight Bar Pullups 12,10,10
Mixed Grip Barbell Row 80kg 5,5,5
Mixed Grip Barbell Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 41kg 5,5,5
Double Underhand Grip Chinups 7,7,8
Seated Dumbbell Hammer Curls 16kg 7,7,7
Machine Row 60kg 8,8,8
Kneeling Cable Crunch 25kg 15,15,15

[NickelArse]

14th October Push Workout 82.3kg

Barbell Bench Press

60kg 4
80kg 1

100kg 3,3,3,3,3 (3x5 at 85% 1RM)

Incline Barbell Bench Press 60kg 6,6,6
Seated Barbell Shoulder Press 45kg 6,6,6
EZ Bar Skullcrushers 30kg 5,5,5
Dumbbell Pec Fly 12kg each 8,8,8
Dumbbell Bench Press 24kg each 8,8,8

[NickelArse]

15th October Cardio Workout 82.3kg

311 calories burnt
18:51 duration

Heart rate average - 168
Heart rate max - 188

Distance - 3.54km
Pace - 5:19 min/km

Quite a bit slower than last time, had some dramas with my GPS on my phone which would have contributed but still feeling a bit under the weather too

[NickelArse]

Wasn't sure if I was going to train today, set my alarm and said to myself if I feel like crap when I wake up I won't go.

Woke up feeling good and absolutely smashed it at the gym. Feeling heaps better.

16th October Legs Workout 83.6kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
100kg 2
120kg 1
127.5kg 3,3,3,3,3 (3x5 @ 85% 1RM)

Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 40kg 8,8,8
Barbell Lunge 40kg 4,4,4
Feet Forward Smith Squat 40kg 8,8,8
Calf Raise 60kg 8,8,8

[NickelArse]

18th October Pull Workout 83.0kg

Mixed Grip Conventional Barbell Deadlift

145kg 6,6,6,6 (6x4 @ 70% 1RM)

Straight Bar Pullups 8,8,8
Hanging Leg Raise 8,8,6
Seated Dumbbell Hammer Curls 16kg each 7,7,7
Exercise Ball Crunch 10,10,10
Machine Crunch 45kg 6,6,6
Situp 6,6,6
Vertical Leg Raise 8,8,8

[NickelArse]

Feeling good lads, back to 100% I think

19th October Push Workout 82.9kg

Weighted Dips +20kg 8,8,8
Barbell Shoulder Press 40kg 9,9,9
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
EZ Bar Skull Crushers 30kg 7,7,7
Dumbbell Kickbacks 12kg each 8,88
Tricep Pushdown 30kg 9,9,9
Dumbbell Tricep Extension 22kg 6,6,6

[NickelArse]

21st October Legs Workout 84.9kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)

Barbell Front Squat 80kg 3,3,3
Barbell Good Mornings 60kg 4,4,4
Feet Forward Smith Squat 40kg 8,8,8
Calf Raise 55kg 8,8,8
Leg Extension 67.5kg 7,7,7

[NickelArse]

23rd October Pull Workout 83.3kg

Mixed Grip Conventional Barbell Deadlift

125kg 9,9,9 (9x3 @ 60% 1RM)

Pullups 8,8,8
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Curls 35kg 6,6,6
Machine Row 67.5g 8,8,8
Chinups 6,6,6
Seated Dumbbell Hammer Curls 18kg each 5,5,5

[NickelArse]

Left shoulder had been acting up a bit so took it easy on barbell press and barbell bench. The rest of the workout was at full intensity though. Shoulder felt fine by the end of the workout, hopefully no further issues.

24th October Push Workout 82.3kg

Barbell Shoulder Press 45kg 4,4,4
Barbell Bench Press 65kg 10,10,10
Dips 6,6,6
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each 8,8,8
Dumbbell Rear Delt Raise 12kg each 10,10,10
Barbell Upright Row 35kg 6,6,6
Plate Front Raise 20kg 6,6,6
Cable Lateral Raise 5kg each 10,10,8

[NickelArse]

25th October Cardio Workout 81.6kg

316 calories burnt
20:29 duration

Heart rate average - 163
Heart rate max - 183

Distance - 3.55km
Pace - 5:49 min/km

Felt like ****, horrible run

[NickelArse]

26th October Legs Workout 81.9kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
100kg 2
120kg 1
127.5kg 3,3,3,3,3 (3x5 @ 85% 1RM)

Barbell Front Squat 60kg 6,6,6
Barbell Good Mornings 60kg 5,5,5
Feet Forward Smith Squat 80kg 5,5,5
Leg Exention 55kg 10,10,10
Calf Raise 55kg 10,10,10

Great workout

[NickelArse]

Heavy deads 24 hours after heavy squats, brave or stupid?

27th October Pull Workout 82.8kg

Mixed Grip Conventional Barbell Deadlift

175kg 3,3,3,3,3 (5x3 @ 85% 1RM)

Hanging Leg Raise 8,6,6
Mixed Grip Barbell Shrugs 100kg 10,10,10
Kneeling Cable Crunch 30kg 20,15,12
Cable Curl 80kg 6,6,6
Ez Bar Bicep Curl 35kg 6,6,6
Machine Crunch 40kg 10,10,10
Seated Dumbbell Hammer Curls 16kg each 8,8,8
Exercise Ball Crunch 10,10,10

[NickelArse]

28th October Cardio Workout 83.2kg

278 calories burnt
19:29 duration

Heart rate average - 156
Heart rate max - 174

Distance - 3.56km
Pace - 5:29 min/km

Still a bit crap

[NickelArse]

Pecs looked pumped af after this session

29th October Push Workout 82.6kg

Barbell Bench Press

20kg 10
60kg 4
80kg 2

100kg 3,3,3,3,3 (3x5 at 85% 1RM)

Incline Barbell Bench Press 60kg 7,7,7
Seated Barbell Shoulder Press 45kg 5,5,5
Dips 6,6,6
Dumbbell Pec Fly 12kg each 12,12,12
Dumbbell Bench Press 24kg each 10,9,8
Cable Cross Overs 12.5kg each 8,7,7

[NickelArse]

31st October Legs Workout 83.6kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)

Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 40kg 10,10,10
Feet Forward Smith Squat 60kg 6,6,6
Leg Extension 67.5kg 7,7,7
Calf Raise 60kg 8,8,8

[NickelArse]

1st November Pull Workout 82.4kg

Weighted Straight Bar Pullups +40kg 3,3,3
Mixed Grip Barbell Row 100kg 4,4,4
Mixed Grip Barbell Shrugs 140kg 6,6,6
EZ Bar Bicep Curl 35kg 6,6,6
Weighted Double Underhand Grip Chinups +20kg 5,5,5
Machine Row 80kg 8,8,8
Seated Dumbbell Hammer Curls 18kg 7,7,7

[NickelArse]

4th November Legs Workout 83.9kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)

Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 3,3,3
Feet Forward Smith Squat 60kg 4,4,4
Leg Extension 60kg 6,6,6
Calf Raise 50kg 10,10,10

[NickelArse]

7th November Pull Workout 84.4kg

Mixed Grip Conventional Barbell Deadlift

145kg 6,6,6,6 (6x4 @ 70% 1RM)

Hanging Leg Raise 6,6,6
EZ Bar Curls 35kg 6,6,6
Exercise Ball Crunch 10,10,10
Seated Dumbbell Hammer Curls 16kg each 8,8,8
Kneeling Cable Crunch 35kg 10,10,10
Machine Crunch 45kg 5,5,5
Cable Row 80kg 5,5,5

[NickelArse]

9th November Push Workout 83.7kg

Barbell Shoulder Press 55kg 3,3,3,3,3
Dips 6,6,6
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each 8,8,8
Dumbbell Rear Delt Raise 14kg each 10,10,10
Barbell Upright Row 35kg 6,6,6
Plate Front Raise 20kg 6,6,6
Cable Lateral Raise 5kg each 8,7,7

[NickelArse]

Slight glute strain, couldn't get the output I wanted

10th November Legs Workout 85.0kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
100kg 1
120kg 1
127.5kg 2,2,2 like I said my right glute was tight and couldn't get the reps I wanted (3x5 @ 85% 1RM)

Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 4,4,4
Feet Forward Smith Squat 60kg 3,3,3
Leg Exention 50kg 10,10,10
Calf Raise 50kg 10,10,10