NickelArse's IF LCHF log

[NickelArse]

6th December Cardio Workout

325 calories burnt
22:27 duration

Heart rate average - 160
Heart rate max - 173

Distance - 4.20km
Pace - 5:21 min/km

Bit quicker than my last run but still felt like I was wearing lead shoes

[NickelArse]

7th December Push Workout 82.1kg

Barbell Bench Press

20kg 20
60kg 3
80kg 1
100kg 2,2
105kg 1,1
90kg 3,3

Barbell Overhead Press 40kg 6,6,6,6 (Day 3 Linear Progression 6x4 @ 70% 1RM)
Incline Barbell Bench Press 60kg 6,6,6,5
Dumbbell Pec Fly 18kg each 8,6,5
Dumbbell Pullover 30kg 6,6,6
Dumbbell Bench Press 26kg each 8,6,4,4

Really awesome workout, I'm leaning out whilst staying strong

[NickelArse]

8th December Cardio Workout 80.6kg

349 calories burnt
22:46 duration

Heart rate average - 161
Heart rate max - 185

Distance - 4.13km
Pace - 5:30 min/km

[NickelArse]

9th December Legs Workout 81.1kg

Barbell Low Bar Back Squats

20kg 10
60kg 5
80kg 1,1
112.5kg 3,2,2,2,2 (meant to be Day 1 Linear Progression 3x5 @ 90% 1RM)

62.5kg 10,10,10,10,10 (boring but big @ 50% 1RM)

Barbell Good Mornings 60kg 6,6,6
Double Overhand Grip Deadlift 100kg 6,6,6
Barbell Lunge 20kg 5,5,5
Calf Raise 80kg 8,8,8,8 40kg 30,20

Bit frustrated to finish below target on heavy squats, I'll put that down to calorie restriction I think.

Otherwise it was an amazing workout, particularly the boring but big squats. Haven't put that much volume into squats ever I don't think so I should be pretty sore tomorrow.

DMAA I purchased gets five stars, seemed to give me more and more energy as my workout progressed, absolutely outstanding

[NickelArse]

10th December Pull Workout 81.1kg

False Grip Chest To Bar Pullups 5,5,5 (I also attempted muscle ups like 10 times to no avail, just need to keep training false grip chest to bar for now)
Double Overhand Grip Barbell Row 60kg 10,10,10
Double Overhand Grip Barbell Shrug 120kg 7 (grip failed) 100kg 10,10,10
Neutral Grip Chinups 8,6,6
EZ Bar Bicep Curl 32.5kg 8,4 27.5kg 6
Weighted Sit Ups 10kg 10,10,10
Seated Incline Dumbbell Hammer Curls 18kg 6,5,5
Lat Pulldown 59kg 8,8,8

[JamesA1990]

I was thinking that my arse is rather synonymous with the chemical element nickel, which is described by wikipedia as a "silvery white, lustrous metal"

I accept that explanation

If i had my time again, i would call myself SwampyForrest

keep on lifting dem weights m9

[NickelArse]

I accept that explanation

If i had my time again, i would call myself SwampyForrest

keep on lifting dem weights m9

thanks brah

been lurking your log too mirin hard

[NickelArse]

12th December Push Workout 81.7kg

Barbell Overhead Press

20kg 5
40kg 1,1
60kg 1
55kg 4 (then my right shoulder rotator cuff **** itself)


30kg - 10,10,10,10,10 (boring but big)

Dumbbell Pec Fly 18kg each 6,6,6
Dumbbell Pullover 30kg 6,6,6

Welp, things had been going a little too well for me but this morning my golden injury run was broken.

Little back story, for the past month or so I'd had some very light dull pain deep in my right shoulder. I'd suspected some kind of rotator cuff issue but didn't really worry too much about it because the pain was minor and only showed up on push days intermittently. I always made sure to warm up my rotator cuff anyway but this slight pain made me even more conscious of it.

Then this morning on my second set of heavy military press the slight pain graduated into a raging inferno. Thankfully the pain has subsided and I was able to complete some lightweight pressing and pec fly and dumbbell pull overs so the morning session was not completely wasted.

Plan for recovery is ice pack, ibuprofen, stretching and absolutely zero exercises involving the shoulder/pressing girdle (isolation pec and tricep exercises are ok) until the inflammation has dissipated.

If I'm still having issues in a week or so I'll try getting a physio appointment, could be a ball ache at this time of year

Wouldn't surprise me if this rotator cuff soreness is related to my recent muscle up attempts

Interested in anyone's thoughts or advice.

[NickelArse]

13th December Legs Workout

Mixed Grip Barbell Deadlift

100kg 5, 4
140kg 1,1
180kg 2,2,2

Barbell High Bar Back Squat 60kg 6,6,6
Barbell Good Mornings 60kg 6,6,6
Calf Raise 80kg 8,8,8

Chitty nights sleep and could not got my head in the game this morning. With that being said 180 2x3 isn't a bad result considering I wasn't in the game this morning.

[NickelArse]

14th December Cardio Workout 81.4kg

326 calories burnt
20:26 duration

Heart rate average - 165
Heart rate max - 184

Distance - 3.86km
Pace - 5:17 min/km

Good run this morning, decent pace

[NickelArse]

15th December Pull Workout 81.4kg

Wide Grip Pullups 15,8,8
Double Overhand Grip Barbell Row 60kg 10,10,10
Double Overhand Grip Barbell Shrug 100kg 10,10,10
Neutral Grip Chinups 6,6,6
Hanging Leg Raise (toes to hands) 6,6,6
EZ Bar Bicep Curl 27.5kg 9,8,7

[NickelArse]

18th December Cardio Workout

272 calories burnt
26:39 duration

Heart rate average - 133
Heart rate max - 168

2km treadmill run in 9:59 (pace 5:00 p/km)
1km row in 4:23 (1/10 resistance)

Did my workout in the gym at the office in my lunch break, slept through my alarm this morning

[NickelArse]

19th December Push Workout 81.4kg

Barbell Bench Press

20kg 10
60kg 3,3
80kg 1
100kg 2,2
105kg 1,1
90kg 3,3

Barbell Overhead Press 35kg 9,9,9 (Day 2 Linear Progression 9x3 @ 65% 1RM)
Incline Barbell Bench Press 60kg 6,6,6,5
Dumbbell Pec Fly 18kg each 8,6,5
Dumbbell Pullover 30kg 6,6,6
Dumbbell Bench Press 26kg each 6,5,5

[NickelArse]

12th December Push Workout 81.7kg

Barbell Overhead Press

20kg 5
40kg 1,1
60kg 1
55kg 4 (then my right shoulder rotator cuff **** itself)


30kg - 10,10,10,10,10 (boring but big)

Dumbbell Pec Fly 18kg each 6,6,6
Dumbbell Pullover 30kg 6,6,6

Welp, things had been going a little too well for me but this morning my golden injury run was broken.

Little back story, for the past month or so I'd had some very light dull pain deep in my right shoulder. I'd suspected some kind of rotator cuff issue but didn't really worry too much about it because the pain was minor and only showed up on push days intermittently. I always made sure to warm up my rotator cuff anyway but this slight pain made me even more conscious of it.

Then this morning on my second set of heavy military press the slight pain graduated into a raging inferno. Thankfully the pain has subsided and I was able to complete some lightweight pressing and pec fly and dumbbell pull overs so the morning session was not completely wasted.

Plan for recovery is ice pack, ibuprofen, stretching and absolutely zero exercises involving the shoulder/pressing girdle (isolation pec and tricep exercises are ok) until the inflammation has dissipated.

If I'm still having issues in a week or so I'll try getting a physio appointment, could be a ball ache at this time of year

Wouldn't surprise me if this rotator cuff soreness is related to my recent muscle up attempts

Interested in anyone's thoughts or advice.

well I kinda hit the panic button a bit too hard here, completing a heavy bench press session this morning without issue was a relief

[NickelArse]

20th December Cardio Workout 80.8kg

344 calories burnt
21:57 duration

Heart rate average - 164
Heart rate max - 180

Distance - 4.00 km
Pace - 5:29 min/km

Running conditions were crap, cold and drizzling. Calorie deficit definitely hampering my power output too, never mind this cardio chit is just a means to an end anyway. Down to 80.8kg, plan is for sub 80kg before I head to Australia on Saturday morning

[NickelArse]

21st December Legs Workout 80.1kg

Mixed Grip Barbell Deadlift

140kg 1,1
160kg 1
200kg 1
180kg 2,1
160kg 2,2

Barbell Low Bar Back Squat 60kg 6,6,6
Barbell Good Mornings 60kg 8,6,6
Barbell Lunge 30kg 5,5,5
Calf Raise 70kg 8,8,8

[NickelArse]

22nd December Pull Workout 79.7kg

Wide Grip Pullups 15,8,8
Mixed Grip Barbell Row 100kg 3,4,4
Mixed Grip Barbell Shrug 140kg 8,8,8
Neutral Grip Chinups 8,8,8
Hanging Leg Raise (toes to hands) 6,6,6
EZ Bar Bicep Curl 27.5kg 10,9,8
Dumbbell Row 50kg each 5,5,5

[NickelArse]

23rd December Push Workout 80.5kg

Weighted Narrow Grip Tricep Dips +40kg 3,3,3
Barbell Overhead Press 40kg 6,6,6,6
EZ Bar Skull Crushers 35kg 5,4,4
EZ Bar Tricep Extension 30kg 8,6,6
Barbell Close Grip Bench Press 60kg 6,6,6
Dumbbell Pullovers 30kg 6,6,6

[NickelArse]

16th January Pull Workout

Wide Grip Pullups 10,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 140kg 10,10,10
EZ Bar Bicep Curl 27.5kg 10,8,8
Dumbbell Row 50kg each 3,3,3

Getting back into my routine after holidays

[NickelArse]

18th January Push Workout

Barbell Bench Press 60kg 10,10,10
Barbell Overhead Press 40kg 6,6,6
Dips 6,6,6
Dumbbell Lateral Raise 10kg 10,10,10
Dumbbell Pullover 20kg 8,8,8

[NickelArse]

19th January Legs Workout 84.9kg

Barbell Low Bar Back Squat 60kg 6,6,6
Barbell Deadlift 100kg 8,8,8
Barbell Good Mornings 40kg 10,10,10
Barbell Lunge 30kg 3,3,3

Obviously took it pretty easy, will still probably have mad doms tmrw

[NickelArse]

22nd January Pull Workout

Wide Grip Pullups 15,8,8
Mixed Grip Barbell Row 80kg 6,6,6
Mixed Grip Barbell Shrug 140kg 6,6,6
Neutral Grip Chins 6,6,6
EZ Bar Bicep Curl 27.5kg 8,8,7

[NickelArse]

23rd Jnuary Push Workout

Barbell Bench Press

20kg 20
60kg 3
80kg 5,5,5

Incline Dumbbell Bench Press 22kg 10,10,10
Dumbbell Pec Fly 18kg each 5,5,5
Dumbbell Pullover 26kg 6,6,6
Dumbbell Bench Press 26kg each 6,6,6

[NickelArse]

25th January Legs Workout

Barbell Low Bar Back Squat

20kg 10
60kg 6,6,2
80kg 2
90kg 4,4,4,4
50kg 8

Barbell Good Mornings 50kg 6,6,6
Barbell Lunge 40kg 3,3,3
Barbell Deadlift 100kg 5,5,5

[NickelArse]

29th January Pull Workout

Wide Grip Pullups 12,8,8
Double Overhand Grip Barbell Row 60kg 8,8,8
Double Overhand Grip Barbell Shrug 140kg 10,10,10
Neutral Grip Chins 6,6,6
EZ Bar Bicep Curl 27.5kg 10,10,9

[NickelArse]

30th January Cardio Workout

244 calories burnt
16:29 duration

Heart rate average - 158
Heart rate max - 180

Distance - 2.96 km
Pace - 5:34 min/km

Pretty crap run really but glad to be back running again

[NickelArse]

1st February Push Workout

Barbell Overhead Press

20kg 5,5,5
55kg 3,3,3,3,3 (Linear Progression 3x5 @ 90% 1RM)

30kg - 10,10,10,10,10 (boring but big @ 50% 1RM)

Dumbbell Lateral Raise 16kg each 6,5,5
EZ Bar Front Raise 27.5kg 6,5,5
EZ Bar Upright Row 27.5kg 8,8,8

Press felt solid and strong, should be able to start adding some weight from next week, 2.5kg at a time.

[NickelArse]

2nd February Legs Workout

Barbell Low Bar Back Squat

20kg 10,10
60kg 5,5
80kg 2,2
110kg 3,3,3,3,3 (Linear Progression 3x5 @ 90% 1RM)

60kg - 10,10,10,10,10 (boring but big @ 50% 1RM)

Barbell Good Mornings 40kg 6,6,6

That was a brutal workout, I hope I didn't over do it and not able to walk tomorrow.

Heavy squats felt good, it was the BBB squats that killed me.

[NickelArse]

Switching to an upper lower split as it will allow me to hit my squats and shoulder press more frequently. Obviously some back work will be incorporated into the upper days but because increasing back and bicep strength isn't a focus for me at the moment it seemed wasteful to have a dedicated pull day.

6th February Upper Workout

Narrow Grip Tricep Dips 10,10,10
Barbell Overhead Press 35kg 9,9,9 (Day 2 Linear Progression 9x3 @ 60% 1RM)
Neutral Grip Chinups 8,8,8
EZ Bar Skull Crushers 27.5kg 9,9,9
EZ Bar Tricep Extension 27.5kg 5,5,5
Dumbbell Row 50kg 4,4,4

[NickelArse]

15th February Lower Split Workout

Barbell Low Bar Back Squat

20kg 10,10
60kg 5
72.5kg 9,9,9 (Day 2 Linear Progression 9x3 @ 60% 1RM)

Barbell Good Mornings 50kg 6,6,6

Was going to do some Lunges but my knees started playing up so I just left it at that, nice quick session