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  1. #31
    keto enthusiast NickelArse's Avatar
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    Bulk update of May's workouts, wasn't sure I was gonna share these to be honest. Some of the stats are a bit embarrassing but watcha gun do?

    14th May Light Weight/High Rep Back and Triceps Workout 89.2kgs

    Lat Pulldown 60Kg 8,6,6
    Narrow Grip Tricep Dips 4,4,4
    Mixed Grip Cable Row 50kg 10,10,10
    Cable Tricep Pushdown 30kg 8,6,6

    16th May Light Weight/High Rep Legs and Delts Workout 90.3kg
    Barbell Squats 40kgs 5,5,5
    Barbell Press 40kg 5,5,5
    Knee Raise 10,10,10
    Dumbbell Lateral Raise 12kg each 5,5,5

    20th May Light Weight/High Rep Pecs and Biceps Workout 89.9kg

    Barbell Bench Press 60kg 10,10,10
    Barbell Bicep Curl 20kg 10,10,10
    Incline Barbell Bench Press 40kg 10,10,8
    Hammer Dumbbell Curls 12kg each 10,10,8

    21st May Light Weight/High Rep Back and Triceps Workout 88.9kgs

    Lat Pulldown 60Kg 10,10,10
    Narrow Grip Tricep Dips 6,5,6
    Mixed Grip Cable Row 60kg 10,10,10
    Cable Tricep Pushdown 30kg 10,10,8

    23rd May Light Weight/High Rep Legs and Delts Workout 87.8kg
    Barbell Squats 60kgs 6,6,6
    Barbell Press 40kg 8,7,5
    Barbell Deadlift 80kg 6,6,6
    Dumbbell Lateral Raise 12kg each 8,6,5

    24th May Light Weight/High Rep Pecs and Biceps Workout 88.1kg

    Barbell Bench Press 70kg 8,6,5
    Barbell Bicep Curl 25kg 10,9,8
    Incline Barbell Bench Press 50kg 8,7,6
    Hammer Dumbbell Curls 14kg each 10,8,6

    25th May Light Weight/High Rep Back and Triceps Workout 88.9kgs

    Wide Grip Pullups 6,5,5
    Narrow Grip Tricep Dips 8,6,5
    Mixed Grip Cable Row 70kg 10,10,8
    Cable Tricep Pushdown 35kg 8,6,6

    Here's today's macros 1,720 calories

    >Pre workout Bullet Proof Coffee for breakfast
    >Keto Pudding for lunch
    >Steak with Broc**** and Aioli for dinner


    Recipe for Keto Choc Pudding too

    Ingredients
    50g Dark Choc (I use 85% Lindt)
    90g or ~100ml Double Cream
    2 scoops Choc WPC

    Method
    >In a small bowl add your chocolate but it's a good idea to break up as much of it as possible this will allow it to melt easier/faster
    >Once chocolate is broken up add the cream
    >Microwave on high for 30 sec
    >By this stage chocolate should be partially melted and cream should be softer so give it a stir
    >Microwave for another 30 sec
    >Chocolate should be completely melted so stir it in completely to make a smooth ganache (microwave for longer if you can't)
    >Add 2 scoops protein powder and combine together. It should absorb the melted choc and cream

    959 cals 83g Fat (77%) 40g Protein (17%) and 16g Carbs (6%)
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  2. #32
    keto enthusiast NickelArse's Avatar
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    Awesome workout today

    26th May Light Weight/High Rep Legs and Delts Workout 87.9kg
    Barbell Squats 60kgs 8,8,6
    Barbell Press 40kg 10,6,6
    Barbell Deadlift 80kg 8,6,6
    Dumbbell Lateral Raise 12kg each 8,6,5

    Here's the info from my heart rate monitor too
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  3. #33
    keto enthusiast NickelArse's Avatar
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    Macros and Meals 26/05




    >Scoop of preworkout
    >post workout BP coffee with 10g extra coconut oil
    >lunch was a BBQ bacon burger patty


    >dinner was duck salad
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  4. #34
    keto enthusiast NickelArse's Avatar
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    Mexican beef chill with melted Cracker Barrel and chunky guacamole



    Yesterday I cooked off 500g of high fat beef mince with 2 brown onions. Seasoned the mince with chilli flakes, cayenne pepper, oregano, ground cumin, ground coriander seeds, paprika, garlic powder, onion powder with salt and pepper. I also added a bit of tomato paste for a hint of sweetness.

    Once the meat was pretty much cooked I added 200ml of water to soften up the onions a bit more. Once the water had completely simmered down I took it off the heat and then stored it in the fridge.

    Here's the pre-oven shot


    Here it is fresh out of the oven before I added the guac


    1954 cals 128g Fat (59%) 24g carbs (5%) and 173g protein (36%)
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  5. #35
    keto enthusiast NickelArse's Avatar
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    28th May Light Weight/High Rep Pecs and Biceps Workout 88.3kg

    Barbell Bench Press 80kg 5,4,4
    Barbell Bicep Curl 30kg 8,6,6
    Incline Barbell Bench Press 50kg 10,8,7
    Hammer Dumbbell Curls 16kg each 8,7,6
    Cable Cross Overs 25Kg 12,6,6
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  6. #36
    keto enthusiast NickelArse's Avatar
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    29th May Light Weight/High Rep Back and Triceps Workout 87.7kgs

    Wide Grip Pullups 10,5,4
    Narrow Grip Tricep Dips 10,7,6
    Dumbbell Row 40kg each 8,6,5
    Cable Tricep Pushdown 35kg 9,6,5

    Double Banh Mi after workout carb refeed
    ~1330 cals 120g Carbs 56g Fat 87g Protein

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  7. #37
    keto enthusiast NickelArse's Avatar
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    31st May Light Weight/High Rep Legs and Delts Workout 87.9kg

    Barbell Squats 80kgs 10,8,6
    Barbell Press 45kg 7,5,5
    Barbell Deadlift 100kg 5,5,5
    Dumbbell Lateral Raise 12kg each 9,6,5
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  8. #38
    keto enthusiast NickelArse's Avatar
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    1st June Light Weight/High Rep Pecs and Biceps Workout 87.1kg

    Barbell Bench Press 80kg 6,4,4
    Barbell Bicep Curl 35kg 8,5,5
    Incline Barbell Bench Press 55kg 9,7,5
    Hammer Dumbbell Curls 18kg each 8,6,5
    Cable Cross Overs 30Kg 8,5,4

    Had a BP coffee immediately post-workout but I'm gonna wait a little while until I have lunch.
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  9. #39
    keto enthusiast NickelArse's Avatar
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    Originally Posted by showdownhero View Post
    Got my nerd on and extracted all my data out of myfitnesspal and with a little bit of tweaking turned it into some graphs








    Myfitnesspal copied my idea

    Only thing missing is they need an "other" category for calculating calories from alcohol.
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  10. #40
    keto enthusiast NickelArse's Avatar
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    3rd June Back and Triceps Workout 86.8kgs

    Weighted Wide Grip Pullups 10kg 7,4,4
    Weighted Narrow Grip Tricep Dips 10kg 6,4,4
    Dumbbell Row 50kg each 4,3,3
    Cable Tricep Pushdown 40kg 6,4,4

    3.5kg weight loss in 3 weeks
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  11. #41
    keto enthusiast NickelArse's Avatar
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    5th June Delts and Abs Workout 87.8kg

    Barbell Press 50kg 5,4,4
    Knee Raise 14,12,8
    Dumbbell Lateral Raise 12kg each 9,6,6
    Hanging Knee Raise 8,5,4
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  12. #42
    Registered User lovelylitlebrat's Avatar
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    Good job! I did keto awhile and saw some success; am thinking about trying it again. I have to ask, do you feel like your energy levels are suffering at all during workouts? I seem to have struggled with that in the past.
    **TUESDAY Weight Loss 15 Week Challenge June 02, To Sep 15 2015**

    6/2: 221 │ 6/9: 220 │ 6/16: 216 │ 6/23: ??? │ 6/30: 209 │ Total June: ??? lbs.
    7/7: ??? │ 7/14: ??? │ 7/21: 203 │ 7/28: ??? │ Total July: ??? lbs.
    8/4: ??? │ 8/11: ??? │ 8/18: ??? │ 8/25: ??? │ Total August: ??? lbs.
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  13. #43
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    Originally Posted by lovelylitlebrat View Post
    Good job! I did keto awhile and saw some success; am thinking about trying it again. I have to ask, do you feel like your energy levels are suffering at all during workouts? I seem to have struggled with that in the past.
    either have more caffeine after your workouts, or take some BCAA (5 gr) and MCT (15 ml) !!
    the thing is keto makes your body sort of slow (like physically) but your strength shouldn't be affected!
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  14. #44
    keto enthusiast NickelArse's Avatar
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    Originally Posted by lovelylitlebrat View Post
    Good job! I did keto awhile and saw some success; am thinking about trying it again. I have to ask, do you feel like your energy levels are suffering at all during workouts? I seem to have struggled with that in the past.
    Originally Posted by amirshafaie View Post
    either have more caffeine after your workouts, or take some BCAA (5 gr) and MCT (15 ml) !!
    the thing is keto makes your body sort of slow (like physically) but your strength shouldn't be affected!
    Yeah I was taking either caffeine and BCAA or a zero carb pre workout supp preworkout. An MCT BCAA and caffeine cocktail would be pretty good too, I used to do all my workouts in the morning so I definitely needed something strong to get me going for heavy lifting days, however if you're working out in the afternoon it shouldn't make any difference.

    Keep in mind it can take your body up to 2 weeks to adjust to Keto so don't be put off by a little bit of sluggishness in the early days. I certainly found a bullet proof coffee as a breakfast replacement/first meal of the day helped with both acclimatisation to Keto as your body recognises fats as their only fuel source and kicks up ketone production almost immediately.
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  15. #45
    keto enthusiast NickelArse's Avatar
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    18th June Full Body Workout 90kg
    Wide Grip Pullups 10,6,4
    Narrow Grip Tricep Dips 9,6,5
    Hammer Dumbbell Curls 18kg each 8,5,4
    Dumbbell Bench Press 32kg each 5,4,3
    Dumbbell Lateral Raise 12kg each 7,5,5

    27th June Full Body Workout 88.8kg
    Wide Grip Pullups 10,6,4
    Narrow Grip Tricep Dips 10,6,5
    Hammer Dumbbell Curls 18kg each 8,5,4
    Dumbbell Bench Press 32kg each 5,4,4
    Dumbbell Lateral Raise 12kg each 7,5,5

    Diet is pretty well on point at the moment and I've been running heaps so aesthetics aren't far away.
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  16. #46
    keto enthusiast NickelArse's Avatar
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    Today's lunch.

    Mexican and chorizo chilli beef with crispy grilled cheese and guacamole.



    90g Fat 65%
    91g Protein 30%
    15g Carbs 5%

    1248 Calories
    Last edited by NickelArse; 06-29-2015 at 09:58 AM.
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  17. #47
    keto enthusiast NickelArse's Avatar
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    Alright so it's been a little while since my last update but things have been tracking along pretty well, I've joined a good gym which I've been getting to 5 times a week and I've built up a pretty good diet routine but I've too regularly succumb to the temptation of alcohol and carbohydrates to see really good fat loss results. I am however very happy with my activity levels and gym work overall so I know improved aesthetics are within easy reach.

    June


    July


    3rd July Full Body Workout 88.5kg


    Wide Grip Pullups 10,6,4
    Narrow Grip Tricep Dips 10,6,5
    Hammer Dumbbell Curls 18kg each 8,5,4
    Dumbbell Bench Press 32kg each 5,4,4
    Dumbbell Lateral Raise 12kg each 7,5,5


    7th July Full Body Workout 86.5kg

    Wide Grip Pullups 8,6,3
    Narrow Grip Tricep Dips 10,6,5
    Hammer Dumbbell Curls 18kg each 8,5,4
    Dumbbell Bench Press 32kg each 8,5,4
    Dumbbell Lateral Raise 12kg each 7,5,4


    20th July Delts and Legs Workout

    Was getting tightness in my calves and posterior chain so decided to do some low weight very slow Calf Raises and Lunges to limber them up a bit

    Barbell Press 40kg 8,6,5
    Calf Raise 25kg 8,6,6

    Dumbbell Lateral Raise 12kg each 7,6,6
    Lunge 20kg 6,5,4

    21st July Pecs and Biceps Workout



    Dumbbell Bench Press 32kg each 8,5,4
    Incline Hammer Curls 20kg each 5,4,3

    Dumbbell Incline Bench Press 26kg each 6,4,4
    Cable Bicep Curls 28kg 7,5,4

    22nd July Back and Triceps Workout


    Wide Grip Pullups 10,6,3
    Narrow Grip Tricep Dips 8,6,5

    Cable Row 67kg 10,8,8
    Cable Tricep Pushdown 35kg 6,5,4



    25th July Delts and Abs Workout

    Barbell Press 45kg 8,6,5
    Knee Raise 10,10,10
    Dumbbell Lateral Raise 12kg each 8,6,5
    Decline Sit Ups 10,8,8



    26th July Pecs and Biceps Workout


    Barbell Bench Press 90kg 4,3,3
    Barbell Curls 45kg each 4,3,3

    Barbell Incline Bench Press 60kg 8,6,4
    Incline Hammer Curls 20kg each 5,3,3

    27th July Back and Triceps Workout


    Wide Grip Pullups 11,5,4
    Narrow Grip Tricep Dips 10,7,6

    Dumbbell Rows 50kg each 5,3,3
    Cable Tricep Pushdown 35kg 7,5,5

    29th July Delts and Abs Workout

    Barbell Press 50kg 6,5,4
    Knee Raise 12,10,10
    Dumbbell Lateral Raise 12kg each 8,6,6

    Decline Sit Ups 10,8,8

    30th July Pecs and Biceps Workout



    Barbell Bench Press 90kg 4,3,3
    Barbell Curls 45kg each 4,3,3

    Barbell Incline Bench Press 60kg 8,6,5
    Incline Hammer Curls 20kg each 6,5,4

    August


    1st August Light Weight/High Rep Back and Triceps Workout

    Wide Grip Pullups 11,6,4
    Narrow Grip Tricep Dips 10,8,6

    Cable Rows 77kg 8,6,6
    Cable Tricep Pushdown 35kg 7,5,5

    2nd August Heavy Weight/Low Rep Delts and Abs Workout


    Barbell Press 55kg 4,3 50kg 5
    Knee Raise 15,12,10
    Dumbbell Lateral Raise 14kg each 9,6,6

    Decline Sit Ups 10,10,8

    3rd August Light Weight/High Rep Pecs and Biceps Workout



    Dumbbell Bench Press 32kg each 9,6,5
    Incline Hammer Curls 16kg each 10,6,5

    Cable Cross Overs 15kg 9,7,4
    Barbell Curls 30kg each 8,6,6

    6th August Heavy Weight/Low Rep Back and Triceps Workout

    Lat Pull Down 107kg 5,3 97kg 4
    Narrow Grip Tricep Dips 15,8,7

    Dumbbell Rows 50kg each 5,4,3
    Rope Cable Tricep Pushdown 35kg 4,3 30kg 5

    7th August Light Weight/High Rep Delts and Abs Workout



    Dumbbell Press 22kg each 8,5,4
    Hanging Leg Raise 6,4,4
    Dumbbell Lateral Raise 12kg each 10,7,6
    Decline Sit Ups 12,10,8



    9th August Heavy Weight/Low Rep Pecs and Biceps Workout


    Barbell Bench Press 90kg 4,3,3
    Barbell Curls 45kg each 4,3,3

    Barbell Incline Bench Press 60kg 8,6,5
    Incline Hammer Curls 20kg each 5,4,4

    10th August Light Weight/High Rep Back and Triceps Workout


    Wide Grip Pullups 11,6,4
    Narrow Grip Tricep Dips 10,8,7

    Cable Rows 77kg 8,8,6
    Rope Cable Tricep Pushdown 25kg 8,6,6

    11th August Heavy Weight/Low Rep Delts and Abs Workout 85kg

    Barbell Press 55kg 5,4,4
    Hanging Leg Raise 8,6,4
    Dumbbell Lateral Raise 16kg each 7,5,4
    Knee Raises 10,10,10



    Running
    As you can see from my polar flow screen shots I've also been doing a fair bit of running. Now I have a gym to call home I've been doing less running but I still really enjoy it so I've been going for 1 run per week. My last 3 runs have also been 3 PBs which I've been pretty stoked with, here's some screen shots from Polar Personal Trainer.



    A
    s you can see from the tables as I'm getting faster my average heart rate is decreasing which must be indicating increases to cardio vascular fitness.
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  18. #48
    keto enthusiast NickelArse's Avatar
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    15th August Heavy Weight/Low Rep Back and Triceps Workout 86.7kg

    Lat Pull Down 107kg 5,3,3
    Close Grip Bench Press 60kg 5 80kg 4,4,4
    Dumbbell Rows 50kg each 6,5,4
    Narrow Grip Tricep Dips 10,8,7

    16th August Light Weight/High Rep Delts and Abs Workout 85.7

    Dumbbell Press 24kg each 6,5,4
    Hanging Leg Raise 10,6,5
    Dumbbell Lateral Raise 12kg each 10,6,5
    Decline Sit Ups 12,12,8
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  19. #49
    keto enthusiast NickelArse's Avatar
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    17th August Heavy Weight/Low Rep Pecs and Biceps Workout 86.1kg

    Barbell Bench Press 90kg 5,4,3
    Barbell Curls 45kg each 4,3,3
    Barbell Incline Bench Press 70kg 6,4,4
    Incline Hammer Curls 20kg each 5,4,4

    Think I might've slightly strained my left rotator cuff yesterday doing DB shoulder press, getting some pain in my bicep (only when I'm exercising, not ongoing during the day) that I'm pretty sure is rotator cuff related (i.e referred pain). Gonna keep on training as normal and just make sure I warm up/stretch the crap out of it before and after exercise.

    Frustrating thing is I religiously warm up my rotator cuff (by doing Dumbbell External Rotation With Arm Abducted 90°) before any shoulder exercise but forgot yesterday for some reason.

    Will obviously cut down my weight training if I don't start seeing some improvement.
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  20. #50
    keto enthusiast NickelArse's Avatar
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    Macros and meals for today

    Please note the nandos "full chicken" is a half chicken.

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  21. #51
    keto enthusiast NickelArse's Avatar
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    18th August Light Weight/High Rep Back and Triceps Workout 85.5kg

    Wide Grip Pullups 13,6,5
    Narrow Grip Tricep Dips 14,8,8
    Cable Rows 77kg 10,8,8
    Rope Cable Tricep Pushdown 25kg 10,6,6

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  22. #52
    keto enthusiast NickelArse's Avatar
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    I've decided to start incorporating Leg Work back into my routine, I'm just not getting the rewards I anticipated by running at the expense of any leg work. I'll still look to continue some sort of cardio training but might do a bit more HIIT or lower intensity jogging but I'll find a groove once I'm Squatting and Dead Lifting again.

    20th August Heavy Weight/Low Rep Delts and Abs Workout 86.3kg

    Barbell Press 60kg 3 55kg 5,4
    Hanging Leg Raise 10,8,6
    Dumbbell Lateral Raise 18kg each 5,4,4
    Knee Raises 15,15,12
    Front Raise 20kg Plate 10,8,6

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  23. #53
    keto enthusiast NickelArse's Avatar
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    If there's a better way to consume 886 calories I'd sure like to hear about it

    100ml double cream, 3 eggs and 4 rashes of streaky bacon

    3g Carbs 81g Fat 33g Protein



    https://instagram.com/p/6nW1LYm7R1/?...thefitpublican
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  24. #54
    keto enthusiast NickelArse's Avatar
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    http://canadafreepress.com/article/74573

    http://canadafreepress.com/article/74602

    These 2 articles have been published in the last week in defence of the ABC Catalyst program Heart of the Matter. Seems like a pretty good excuse to repost these videos as they provide an excellent insight into the massive flaws in the current medical dogma on fats, cholesterol and statins.


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  25. #55
    keto enthusiast NickelArse's Avatar
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    21st August Light Weight/High Rep Pecs and Biceps Workout 85.5kg

    Barbell Bench Press 75kg 12,8,5
    Incline Hammer Curls 18kg each 9,6,5
    Barbell Incline Bench Press 60kg 9,6,5
    Barbell Curls 30kg each 12,7,5
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  26. #56
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  27. #57
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    22nd August Heavy Weight/Low Rep Back and Triceps Workout 84.6kg

    Wide Grip Pullups 15,7,4
    Close Grip Bench Press 60kg 5 80kg 6,5,4
    Dumbbell Rows 50kg each 6,6,4
    Narrow Grip Tricep Dips 10,8,7


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  28. #58
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    24th August Light Weight/High Rep Legs and Delts Workout

    Barbell Squats 60kg 6,6,6
    Barbell Press 50kg 6,4,4
    Barbell Deadlift 80kg 8,8,8
    Dumbbell Lateral Raise 12kg each 10,6,5


    2074 Calories
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  29. #59
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    25th August Heavy Weight/Low Rep Pecs and Biceps Workout 84.9kg

    Barbell Bench Press 95kg 4,3,3
    Barbell Curls 45kg 5,3,3
    Barbell Decline Bench Press 70kg 10,80kg 8,90kg 5
    Incline Hammer Curls 20kg each 6,4,3
    Cable Cross Overs 17.5kg 9,4,4

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  30. #60
    keto enthusiast NickelArse's Avatar
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    26th August Light Weight/High Rep Back and Triceps Workout 84.9kg

    Wide Grip Pullups 6,6,6
    Narrow Grip Tricep Dips 16,10,8
    Mixed Grip Cable Rows 87kg 8,6,5
    Cable Tricep Pushdown 42kg 8,6,5
    Mixed Grip Barbell Shrugs 60kg 10,10,10

    Did a "recovery style" workout on my pullups because I'm gunning to increase my reps for the pull up challenge I'm participating in, I thought they could do with a softer workout after the massive session I had a few days ago.

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