NickelArse's IF LCHF log

[NickelArse]

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

[NickelArse]

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

[NickelArse]

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/km

[NickelArse]

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 back

[NickelArse]

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)

[NickelArse]

My longest run in 10 years

30th July Cardio Workout 77.0kg

701 calories burnt
59:57 duration

Heart rate average - 144
Heart rate max - 161

Distance - 10.20km
Pace - 5:53 min/km

[NickelArse]

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.

[NickelArse]

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 5,5,5

[NickelArse]

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 6,6,5

[NickelArse]

4th August Cardio Workout 76.0kg

500m Swim
14:41 Duration

72 calories burnt
Heart rate average - 120
Heart rate max - 152
Pace - 1:58 min/100m

[NickelArse]

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

[NickelArse]

Here's the big fall at 180kg

https://www.youtube.com/watch?v=iSQzWz9Geps

[NickelArse]

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)

[NickelArse]

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 8,6,6

[NickelArse]

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 12,12,12

[NickelArse]

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 12,12,12

https://www.youtube.com/watch?v=Dv1ffwN9rdg

[NickelArse]

9th August Cardio Workout 77.1kg

24.96 km Bike Ride
130m Elevation Gain

613 calories burnt
1:22:22 duration

Heart rate average - 113
Heart rate max - 155

Speed - 18.2 km/h

[NickelArse]

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

[NickelArse]

loaded up some vids from the rest of the workout

[NickelArse]

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

[NickelArse]

12th August Cardio Workout 75.6kg

1000m Swim
28:11 Duration

201 calories burnt
Heart rate average - 114
Heart rate max - 141
Pace - 2:15 min/100m

[NickelArse]

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 15,12,12

[NickelArse]

got gastro from my kid, could barely move yesterday, will slowly ease my way back into things starting tomorrow

[NickelArse]

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 15,12,12

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

[NickelArse]

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 5,5,5

[NickelArse]

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

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.

[NickelArse]

this is the energy I'm bringing to my next sumo session

https://www.instagram.com/p/CSp34UqgP-C/

[NickelArse]

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 12,12,12

[NickelArse]

I'm continuing to lean out, weight down to 74.3kg 163lbs this morning, still got an annoying level of fat around my belly button and love handles tho, want that gone before this diet ends

[NickelArse]

19th August Cardio Workout 74.3kg

Distance - 5.05km run
Pace - 5:29 min/km
Elevation gain - 64m

320 calories burnt
27:41 duration

Heart rate average - 142
Heart rate max - 173