My quickest run since September 2019, not bad considering my squats session yesterday
18th July Cardio Workout 78.5kg
356 calories burnt
26:34 duration
Heart rate average - 160
Heart rate max - 191
Distance - 5.16km
Pace - 5:18 min/km
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Thread: NickelArse's IF LCHF log
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07-17-2021, 06:27 PM #901insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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07-18-2021, 05:36 PM #902
19th July Pull Workout 78.4kg
Mixed Grip Barbell Sumo Deadlift (with belt)
60kg 10
100kg 5
140kg 2
160kg 1
180kg 1
200kg 1
140kg 6,5,5
Pullups 10,10,6
Dumbbell Row 50kg 5,5,5
Mixed Grip Barbell Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 40.5kg 8,6,6
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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07-27-2021, 10:07 PM #903
Putting lockdown to good use
21st July Cardio Workout 78.1kg
25.19 km Bike Ride
163m Elevation Gain
721 calories burnt
1:26:22 duration
Heart rate average - 125
Heart rate max - 155
Speed - 17.5 km/h
22nd July Full Body Workout 77.3kg
Pullups 12,10,10
Dips 10,8,8
Leg Extension 40lbs 10,10,8
Cable Row 70lbs 15,15,15
Pushups 22,18,16
Hammer Curl 10kg 15,15,12
Dumbbell Lateral Raise 10kg 6,6,6
23rd July Cardio Workout 76.8kg
24.7 km Bike Ride
144 m Elevation Gain
754 calories burnt
1:20:36 duration
Heart rate average - 130
Heart rate max - 166
Speed - 18.4 km/h
24th July Full Body Workout 77.2kg
Pullups 15,10,10
Dips 10,10,10
Leg Extension 40lbs 10,10,10
Cable Row 90lbs 15,15,15
Pushups 25,20,13
Hammer Curl 10kg 16,13,11
Knee Raise Crunch 12,12,12
Seated Dumbbell Shoulder Press 10kg 8,7,5
25th July Cardio Workout 77.2kg
351 calories burnt
25:49 duration
Heart rate average - 162
Heart rate max - 185
Distance - 5.21km
Pace - 4:58 min/km
26th July Cardio Workout 77.9kg
10.63 km Bike Ride
286 m Elevation Gain
457 calories burnt
47:55 duration
Heart rate average - 133
Heart rate max - 175
Speed - 13.3 km/h
27th July Cardio Workout 77.4kg
348 calories burnt
28:46 duration
Heart rate average - 145
Heart rate max - 177
Distance - 5.03 km
Pace - 5:43 min/kminsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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07-27-2021, 10:13 PM #904
Back at the gym for the first time post lockdown
28th July Legs Workout 77.1kg
Barbell Low Bar Back Squat (equipped)
20kg 10
60kg 5
80kg 1
100kg 1
120kg 1
100kg 3,3,2
Barbell Stiff Leg Deadlift 140kg 3,3,3
Barbell Front Squat 60kg 4,4,4
Barbell Lunge 40kg 5,5,5
Calf Press 140kg 12,12,12
Weighted Exercise Ball Crunch +10kg 10,10,10
So good to be backinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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07-28-2021, 03:32 PM #905
29th July Push Workout 76.9kg
Barbell Bench Press
20kg 20
60kg 6
80kg 2
100kg 1
80kg 6,5,5
Dips 10,10,10
Dumbbell Lateral Raise 7.5kg 12,10,10
Incline Dumbbell Bench Press 20kg 6,6,6
EZ Bar Skull Crushers 25kg 9,9,9
Seated Dumbbell Press 15kg 6,6,6
Dumbbell Pec Fly 12.5kg 6,6,6 (paused at the bottom to stretch out the pecs)insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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07-29-2021, 03:35 PM #906
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07-30-2021, 11:00 PM #907
31st July Pull Workout 76.9kg
Mixed Grip Barbell Sumo Deadlift (with belt)
60kg 10
100kg 5
140kg 5,5,5 (not my best effort, legs still a bit soft from yesterdays run. Focus was on making the initial drive from the hips instead of the knees which is the biggest difference between sumo and conventional)
Pullups 12,12,10
Cable Row 49kg 12,10,10
EZ Bar Bicep Curl 40.5kg 8,6,6
Trap Bar Shrugs 110kg 10,10,10
Hammer Curl 15kg 12,9,7
There's a guy I follow on insta who puts up some big sumo lifts, he's giving me a bit of sumo coaching and was the one who recommended focusing on the initial movement being driving with the hips instead of the knees.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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07-31-2021, 04:41 PM #908
Got a physio appointment tomorrow to look at my left shoulder/rotator cuff. Just wanted to put my shoulder through its paces and see if there were any issues. Got some slight pec tightness but other than that pretty good I think.
1st August Push Workout 77.1kg
Barbell Bench Press 80kg 6,6,6
Dips 15,15,10
Dumbbell Lateral Raise 12.5kg 7,7,7
Incline Barbell Bench Press 50kg 5,5,5
EZ Bar Skull Crushers 30kg 6,6,5
Dumbbell Pec Fly 15kg 9,8,8
Seated Dumbbell Press 20kg 5,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-02-2021, 05:44 PM #909
Didn't go to hard today, wanted to leave a bit in the tank for a big deadlift session on Thursday morning.
3rd August Legs Workout 77.0kg
Barbell Low Bar Back Squat (raw)
20kg 20
60kg 5
80kg 2
100kg 3,3,3
Barbell Stiff Leg Deadlift 140kg 3,3,3
Barbell Front Squat 60kg 3,3,3
Barbell Lunge 50kg 3,3,3
Calf Press 150kg 13,13,11
Weighted Exercise Ball Crunch +10kg 15,10,10
Hanging Leg Raise 6,6,5Last edited by NickelArse; 08-02-2021 at 05:58 PM.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-03-2021, 03:09 PM #910
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08-05-2021, 04:05 AM #911
5th August Pull Workout 75.3kg
Mixed Grip Barbell Sumo Deadlift (with belt)
60kg 20
100kg 5
140kg 2
180kg x,1,x (failed the first, pulled the second but failed again on the third)
140kg 4,3,3
Pullups 14,12,7
Cable Row 59kg 7,7,7
EZ Bar Bicep Curl 40.5kg 8,4,4
Trap Bar Shrugs 140kg 8,8,8
Dumbbell Hammer Curl 15kg 16,9,8
https://www.youtube.com/watch?v=iLKmzUB6RTo
Last edited by NickelArse; 08-05-2021 at 04:32 AM.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-05-2021, 04:48 AM #912
Here's the big fall at 180kg
https://www.youtube.com/watch?v=iSQzWz9Geps
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-06-2021, 01:50 PM #913
6th August Cardio Workout 75.2kg
331 calories burnt
31:29 duration
Heart rate average - 134
Heart rate max - 171
2km treadmill run in 9:32 (pace 4:46 p/km)
2km bike in 4:00 (7/30 resistance)
Tabata HIIT on Cross Trainer (didn’t check the distance) in 4:00 (25/25 resistance)insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-06-2021, 04:40 PM #914
7th August Push Workout 76.9kg
Barbell Bench Press (touch and go belted)
20kg 20
60kg 5
80kg 2
90kg 1
100kg 1
105kg 1
110kg 1
100kg 2,3,2
Dips 20,14,10 (20 reps of strict narrow grip tricep dips after heavy bench is pretty f$&king good IMO)
Dumbbell Lateral Raise 12.5kg 9,8,7
Dumbbell Incline Bench Press 25kg 6,6,6
EZ Bar Skull Crushers 33kg 6,4,4
Seated Dumbbell Shoulder Press 20kg 6,6,6
Cable Cross Overs 23kg 8,6,6insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-07-2021, 11:40 PM #915
8th August Lower Body Workout 77.7kg
Barbell Mixed Grip Sumo Deadlift
60kg 10
100kg 5
140kg 3,4,5,6 (these felt awesome)
Barbell Low Bar Back Squat (raw) 80kg 3,3,3
Barbell Good Mornings 60kg 5,5,5
Barbell Front Squat 60kg 3,3,3
Calf Press 160kg 12,12,12Last edited by NickelArse; 08-08-2021 at 03:24 AM.
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-08-2021, 03:53 AM #916insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-08-2021, 03:55 PM #917
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08-09-2021, 08:45 PM #918
10th August Pull Workout 76.7kg
Weighted Pullups +30kg 6,3,3
Barbell Row 100kg 4,3,3
Trap Bar Shrugs 140kg 8,8,8
EZ Bar Bicep Curl 43kg 6,5,4
Cable Row 68kg 8,8,8
Weighted Exercise Ball Crunch +10kg 12,12,12
Dumbbell Hammer Curl 17.5kg 13,9,8
Hanging Leg Raise 8,7,7
Chin Ups 12,7,6
https://www.youtube.com/watch?v=OqmRfKjPF-g
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-10-2021, 01:29 AM #919
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08-10-2021, 05:13 PM #920
11th August Push Workout 76.3kg
Weighted Dips +40kg 5,2,2
Barbell Bench Press 80kg 4,4,4
Dumbbell Lateral Raise 12.5kg 10,9,8
Barbell Incline Bench Press 60kg 5,5,5
Seated Dumbbell Press 20kg 7,6,6
EZ Bar Skull Crushers 20kg 20,12,12
https://www.youtube.com/watch?v=KrvtKrYuz7g
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-11-2021, 03:38 PM #921
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08-14-2021, 12:51 AM #922
f**king.crushed.it
14th August Lower Body Workout 75.4kg
Barbell Mixed Grip Sumo Deadlift (raw)
60kg 20
100kg 6
140kg 10,8,6
Barbell Low Bar Back Squat (belt) 80kg 6,5,5
Barbell Good Mornings 60kg 6,6,6
Barbell Front Squat 60kg 3,3,3
Calf Press 160kg 15,12,12insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-15-2021, 09:42 PM #923
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08-16-2021, 03:35 AM #924
I’m still not dropping my balls on the bar but like I said this technique feels strong as ****. Gonna push my 1RM in the next week or so to see how it feels with heavier weight.
https://www.youtube.com/watch?v=ua9xPScKQmE
insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-16-2021, 03:32 PM #925
17th August Pull Workout 75.8kg
Pullups 10,10,10
Barbell Row 60kg 10,10,10
Trap Bar Shrugs 100kg 10,10,10
EZ Bar Bicep Curl 33kg 8,7,7
Face Pulls 15kg 10,10,10 (for scapula health)
Cable Row 59kg 8,8,8
Weighted Exercise Ball Crunch +10kg 10,10,10
Dumbbell Hammer Curl 15kg 10,10,10
Hanging Leg Raise 5,5,5insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-16-2021, 06:53 PM #926
Been watching this watching and rewatching this video whilst comparing it to some heavy duty sumo lifters. I definitely feel like I need to bring my hips lower at the start of the lift plus have the initial movement of the lift be drive up from my chest instead of from my knees.
I’m feeling good about my next session though.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-16-2021, 07:20 PM #927
this is the energy I'm bringing to my next sumo session
https://www.instagram.com/p/CSp34UqgP-C/insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-17-2021, 04:40 PM #928
Felt really good going into the gym today and thought I was a chance to not only match but outlift my numbers from 7th August’s heavy bench session. It wasn’t to be, left should/pec still misbehaving slightly and I guess I’m still rebuilding strength a bit from the weekend’s gastro episode. Pretty good workout all things considered.
18th August Push Workout 74.8kg
Barbell Bench Press (touch and go belted)
20kg 20
60kg 5
80kg 2
100kg 1
90kg 3,3,3
Dips 16,12,10
Dumbbell Lateral Raise 12.5kg 9,8,7
Barbell Incline Bench Press (this is when my shoulder started misbehaving)
60kg 1 (wasn’t feeling this at all)
40kg 4,4,4 (this is light but at least it moved nicely)
EZ Bar Skull Crushers 30kg 5,4,4
Decided to back off the weight for the rest of the workout
Dumbbell Pec Fly 7.5kg 12,12,12
Seated Dumbbell Shoulder Press 7.5kg 12,12,12insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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08-18-2021, 01:46 PM #929
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08-18-2021, 05:07 PM #930
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