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  1. #151
    beast mode NickelArse's Avatar
    Join Date: May 2009
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    10th February Tricep Dominant Push Workout 86.4kg

    Close Grip Barbell Bench Press 90kg 5,4,3
    Narrow Grip Tricep Dips 12,10,9
    Dumbbell Lateral Raise 18kg each 6,4,4
    EZ Bar Skull Crushers 37.5kg 5,4,3
    Dumbbell Kickbacks 10kg each 10,10,8
    Cable Tricep Pushdown 73kg 5,5,5

    Awesome workout
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Grilled Chicken Breast and Cucumber Salad
    2 Boiled Eggs

    C-----C-----F-----P
    459---3----24----57

    Dinner

    Meatza with Chorizo and Cheddar topped with smashed avocado
    3 Fish Oil Caps

    C-----C-----F-----P
    1338----23----99----93

    Total

    C-----C-----F-----P
    2040-26----147--157

    14g of fibre means only 12g net carbs, ****ing winning
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  2. #152
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    11th February Light Weight/High Rep Legs Workout 85.6kg

    Squats 80kg 10,8,6
    Mixed Grip Deadlift 100kg 10,10,10
    Leg Press 150kg 6,6,6
    Barbell Good Mornings 30kg 12,12,12
    Barbell Lunge 20kg 10,8,8

    Awesome workout, weight falling off too. Living the dream
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    228----0----26----0

    Lunch

    Watched the rugby had a beer and a couple of vodka's and picked at a share plate

    Naked Burrito with Cheddar and Guacamole
    1 Pint of Beer
    2 Vodkas
    bit of share plate

    C-----C-----F-----P
    1738-47----108--76

    Dinner

    250g Rump Steak with veg
    50g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    652---6----29----94

    Total

    C-----C-----F-----P
    2645-53----163--177

    Bit of a "cheat day" but didn't go over board so that's a good result
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  3. #153
    beast mode NickelArse's Avatar
    Join Date: May 2009
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    12th February Lat Focus Pull Workout 86.1kg

    Wide Grip Weighted Pullups +40kg 3,3,2
    Mixed Grip Barbell Rows 110kg 4,4,3
    Mixed Grip Barbell Shrug 140kg 6,6,6
    Double Underhand Grip Chin Ups 10,10,8
    EZ Bar Bicep Curl 42.5kg 4,3,4
    Dumbbell Row 50kg each 6,6,6
    Hanging Leg-Hip Raise (toes to hands) 8,6,4

    Pretty huge volumes in this workout, happy to have bitten the bullet and included ab workout as my weight is dropping.

    Going to start cutting out some back accessories in order to include 2 ab exercises every pull workout but keep my sessions under an hour long
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

    C-----C-----F-----P
    60----3----0----11

    Intra-workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    228----0----26----0

    Lunch

    Naked Burrito, Cheddar and Guacamole
    3 Fish Oil Caps

    C-----C-----F-----P
    1310-26----107--66

    Dinner

    250g rump steak and veg

    C-----C-----F-----P
    475---10----25----56

    Total

    C-----C-----F-----P
    2169--49---158--144

    21g of fibre, 28g net carbs
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  4. #154
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    13th February Deltoid Dominant Push Workout 85.5kg

    Standing Barbell Press 60kg 4,4,4 - did the first set strict and then the second 2 as a push press
    Dips 10,8,8
    Dumbbell Lateral Raise 18kg each 6,4,4
    Dumbbell Front Raise 16kg each 6,4,4
    Dumbbell Press 26kg each 5,4,4
    Straight Arm Dumbbell Lateral Raises 10kg each 6,6,6
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Beef Goulash and Roasted Leeks

    C-----C-----F-----P
    301---20----12----38

    Dinner

    Naked Burrito with Cheddar and Guacamole
    60g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    1524-29----109--112

    Total

    C-----C-----F-----P
    2068-49----145--157
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    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  5. #155
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    14/02 Rest day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Pork Meatball with mashed parsnips
    2 Boiled Eggs

    C-----C-----F-----P
    669---42----31----58

    Dinner

    250g Rump Steak
    Avocado Salad
    50g sweet potato
    50g myprotein Impact Whey in Almond Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    879---25---48----95

    Total

    C-----C-----F-----P
    1764-67----103--153

    Carbs on the high side but 18g of fibre means only 49g net carbs
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  6. #156
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    15th February Deadlift Focus Heavy Weight/Low Rep Legs Workout 86.0kg

    Squats 20kg 10 60kg 10 80kg 4 100kg 4,4,4
    Mixed Grip Deadlift 80kg 3 100kg 1 180kg 3,3,3
    Barbell Good Mornings 40kg 8,8,8
    Barbell Lunge 40kg 5,5,5
    Leg Press 150kg 6,6,6

    Hit my equal PR on deadlifts but I'm low carb and in calorie deficit. Very very happy with that
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

    C-----C-----F-----P
    60----3----0----11

    Intra-workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216---0----24----0

    Lunch

    Meatza with cheddar and chorizo
    350g broc****
    3 Fish Oil Caps

    C-----C-----F-----P
    863--34----57----59

    Dinner

    Eggs and Bacon
    60g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    554---4----25----77

    Total

    C-----C-----F-----P
    1720-41----106--154

    12g of fibre 29g net carbs
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  7. #157
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    16th February Rhomboid Focus Pull Workout 85.5kg

    Dumbbell Row 50kg each 15,8,8
    Underhand Grip Chin Ups 10,7,6
    Mixed Grip Barbell Shrug 100kg 10,10,8
    Hanging Leg-Hip Raise (toes to hands) 8,6,4
    EZ Bar Bicep Curls 32.5kg 8,6,5
    Weighted Decline Sit Up +10kg 10,10,8
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Naked Burrito
    60g myprotein Impact Whey in 100ml Semi Skimmed Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1086-19----68----100

    Meatza and Cheddar
    200g Carrot
    58g Cashews

    C-----C-----F-----P
    1134-37----83----60

    Total

    C-----C-----F-----P
    2463-56----175--167

    Mini refeed because I felt like it. Weighed in at 85.0kg this morning so no dramas on weight loss
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  8. #158
    beast mode NickelArse's Avatar
    Join Date: May 2009
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    17th February Cardio Workout 85.0kg

    452 calories burnt
    33:48 duration

    Heart rate average - 145
    Heart rate max - 195

    2km treadmill run in 8:57 (pace 4:28 p/km)
    2km bike in 4:20 (7/30 resistance)
    1km row in 4:27 (5/10 resistance)

    Another running PB, 23 seconds quicker than last week
    Nutrition:

    Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

    Lunch

    Bullet Proof Coffee (much less butter than normal)

    C-----C-----F-----P
    130----0----14----0

    Dinner

    250g Rump
    150g Peri Peri Grilled Chicken Breast
    Mixed Leaf Salad with Avocado
    175g Broc****
    250g Fried Halloumi
    50g myprotein Impact Whey in Almond Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1721-30----99---189

    Total

    C-----C-----F-----P
    1851-30----113--189

    11g fibre 19g net carbs

    Much more protein than keto acceptable for a single meal resulted in some gluconeogenesis, fuller glycogen stores and a 1.2kg weight gain

    Nothing to worry about though, I will have depleted them in my workout this morning so I'd imagine I'll see a very large weight decrease tomorrow morning.
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  9. #159
    beast mode NickelArse's Avatar
    Join Date: May 2009
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    wtf does broc.c.o.l.i get swear filtered I'll never understand
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  10. #160
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    18th February Pec Focus Push Workout 86.2kg

    Barbell Bench Press 20kg 10 60kg 3 80kg 1 90kg 1 105kg 2,2 100kg 3
    Incline Barbell Bench Press 85kg 3,3,3
    Decline Barbell Bench Press 100kg 3,3,3
    Dumbbell Pec Fly 18kg each 8,6,5
    Dumbbell Bench Press 30kg each 6,5,6
    Dips 6,6,5

    So woke up this morning a full 1.2kg heavier than yesterday obviously due to gluconeogenesis from 190g of protein in one sitting as my fast breaking meal last night was hoping to be able to convert my full glycogen into a crushing pec session.

    Started off disappointed at only getting 2 reps on my first set of 105kg bench. Overdid the warm up a little (shouldn't have done that 90kg single) so was unable to push out 3 reps, a lesson for next time. However the rest of the session was amazing got a sick pump and had great energy all the way through my exercises.

    Super excited at my strength and body transformation at the moment.


    Post workout pump selfie
    Nutrition:

    Pre-Workout

    USP Labs Jack3d 2 scoops

    C-----C-----F-----P
    60----3----0----11

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    270----0----31----0

    Lunch

    Naked Burrito with Cheddar and Guacamole
    3 Fish Oil Caps
    50g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    1471-28----107--102

    Dinner

    190g Sirloin Steak
    Mixed Leaf Salad with Avocado

    C-----C-----F-----P
    530---21---35----46

    Total

    C-----C-----F-----P
    2271-49----173--148

    27g of fibre 22g net carbs
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  11. #161
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    19th February Light Weight/High Rep Legs Workout 84.6kg

    Squats 90kg 10,6,5
    Mixed Grip Deadlift 100kg 10,10,10
    Leg Press 150kg 6,6,6
    Barbell Lunge 30kg 5,5,5
    Barbell Good Mornings 30kg 12,12,12

    105% body weight squat for 10 reps. Happy with that

    Weight back down with glycogen depleted too.
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    270----0----31----0

    Lunch

    190g Sirloin
    175g Grilled Broc**** (best way to cook broc**** so delicious)
    50g myprotein Impact Whey in Almond Milk
    60g Lindt 85% Dark Chocolate
    30g Chunky Peanut Butter
    3 Fish Oil Caps

    C-----C-----F-----P
    1163-27----74----101

    Dinner

    Homemade Peri Peri Chicken Breast
    175g Broc****

    C-----C-----F-----P
    364--12----15----49

    Total

    C-----C-----F-----P
    1824-39----120--157

    12g fibre so 27g net carbs
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  12. #162
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    20th February Lat Focus Pull Workout 84.2kg

    Wide Grip Weighted Pullups +40kg 3,3,2
    Mixed Grip Barbell Shrug 140kg 6,6,6
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    Dumbbell Row 50kg each 6,6,6
    Weighted Decline Sit Ups +15kg 6,6,6
    EZ Bar Bicep Curl 42.5kg 6,4,4
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Gammon Steak with 200g Steamed Broc****
    50g myprotein Impact Whey in Semi Skimmed Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    622---20---27----79

    Dinner

    Naked Burrito with Cheddar and Guacamole
    60g Dark Choc
    30g Peanut Butter

    C-----C-----F-----P
    1752-39----144--79

    Total

    C-----C-----F-----P
    2617-59----195--165

    22g fibre 37 net carbs

    As stated back to maintenance calories (well still just under) for a few days while I try and shake off this cold.
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  13. #163
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    21/02 Rest day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Pork Cutlet with cucumber salad
    2 Boiled Eggs
    3 Fish Oil Caps

    C-----C-----F-----P
    592---5----42----53

    Dinner

    Grilled Peri Peri Chicken
    Grilled Brocc0li
    Fried Halloumi
    Dark Choc and Peanut Butter
    175g Cashew Nuts

    C-----C-----F-----P
    2500-67----185--141

    Total

    C-----C-----F-----P
    3308----72----251----194

    Huge dinner but because I'm feeling a bit under the weather I just ate to satiety which meant 2500 cals, still Keto with very high fat and relatively low carb.
    Last edited by NickelArse; 02-23-2017 at 03:06 AM.
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  14. #164
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
    Rep Power: 17715
    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    22/02 Rest day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Roast Beef, yorkshire pudding and steamed green beans
    3 Fish Oil Caps

    C-----C-----F-----P
    412---22---18----51

    Dinner

    Naked Burrito with Cheddar and Guacamole
    Fried Halloumi

    C-----C-----F-----P
    2024--28---162--119

    Total

    C-----C-----F-----P
    2652-50----204--170

    24g fibre so 26g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  15. #165
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
    Rep Power: 17715
    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    23rd February Deloading Push Workout 85.0kg

    Barbell Bench Press 60kg 10,10,8
    Dumbbell Shoulder Press 20kg each 8,8,6
    EZ Bar Skull Crushers 27.5kg 8,7,6
    Dumbbell Pec Fly 10kg each 10,10,10
    Dumbbell Lateral Raise 10kg each 8,8,8
    Dumbbell Tricep Extension 20kg 8,7,6

    Getting back into the gym with some deloading sessions. Had planned on doing them soon anyway and getting a bit crook seems like the perfect reason to ease my way back into it
    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Chicken Breast with Napolitana Sauce and 2 Boiled Eggs
    3 Fish Oil Caps
    50g myprotein Impact Whey in Semi Skimmed Milk

    C-----C-----F-----P
    750--12----33----102


    Dinner

    Best Dinner EVER!!

    Homecooked Crispy Vietnamese Pork Belly Salad with Pickled Carrot, Cucumber, Coriander and Chilli

    C-----C-----F-----P
    866----25----53----74

    Total

    C-----C-----F-----P
    1832-37----110--176

    8g fibre, 29g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  16. #166
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
    Rep Power: 17715
    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    24th February Deloading Legs Workout 85.0kg

    Squats 60kg 8,7,7
    Mixed Grip Deadlift 80kg 10,10,10
    Barbell Good Mornings 20kg 10,10,10
    Barbell Lunge 10kg 6,6,6
    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    216----0----24----0

    Lunch

    Naked Burrito with Guacamole

    C-----C-----F-----P
    522---13----36----45

    Dinner

    Grilled Rib Eye Steak with Brocc0li and bacon salad
    50g myprotein Impact Whey in Almond Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1060-21----68----95

    Total

    C-----C-----F-----P
    1798-34----128----140

    14g fibre, 20g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  17. #167
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
    Rep Power: 17715
    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    25th February Deloading Pull Workout 83.9kg

    Lat Pulldown 60kg 10,10,10
    Dumbbell Row 30kg each 10,10,10
    Knee Raise 10,10,10
    EZ Bar Bicep Curl 27.5kg 8,8,7
    Barbell Shrug 60kg 10,10,10
    Decline Sit Ups 10,10,10
    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    252----0----30----0

    Lunch

    Rib Eye Steak with charred Brocc0li and Bacon Salad
    3 Fish Oil Caps

    C-----C-----F-----P
    781--12----57----59

    Dinner

    Roast Pork Belly with pickled veg salad
    50g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    1085-30----63---96

    Total

    C-----C-----F-----P
    2118-42----150--155

    10g fibre, 32g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  18. #168
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    26th February Tricep Dominant Push Workout 84.1kg

    Narrow Grip Tricep Dips 24,8,8
    Close Grip Barbell Bench Press 80kg 5,4,3
    EZ Bar Skull Crushers 37.5kg 5,4,3
    Dumbbell Kickbacks 10kg each 10,8,8
    Dumbbell Tricep Extension 24kg 5,4,4
    Cable Tricep Pushdown 35kg 5,5,5 + drop sets to infinity

    Nutrition:

    Pre-Workout

    1 Scoop APS Mesomorph

    C----C----F----P
    60---3----0----11

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    234---0----27----0

    Lunch

    Monkey Nuts
    Gourmet Burger Kitchen - The Mighty
    A few chunky skin on fries

    C-----C-----F-----P
    1655-105---94---92

    Dinner

    Peri Peri Chicken with grilled Brocc0li

    C-----C-----F-----P
    364---12---15----49

    Total

    C-----C-----F-----P
    2313-120--136---152

    17g fibre 103g net carbs

    Carb refeed, bloody delicious burger
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  19. #169
    beast mode NickelArse's Avatar
    Join Date: May 2009
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    Today was meant to be a heavy squats session. Knees packed it in after 2 working sets, kinda annoying but I backed off and did some low intensity stuff instead.

    Full write up incoming
    Originally Posted by NickelArse View Post
    27th February Squat Focus Heavy Weight/Low Rep Legs Workout 84.0kg

    Squats 20kg 10 60kg 3 80kg 3 100kg 1,1,1 120kg 3,2 65kg 4
    Barbell Good Mornings 20kg 10,10,10
    Barbell Lunge 20kg 5,5,5
    Leg Press 100kg 10,10,10

    Rowing Machine 1.5km in 7:07 (5/10 resistance)

    So as I said above everything was looking good during the warm up. Was even hoping to push out 4 reps at 120kg in my first working set but it wasn't to be. Then in-between my first and second set my knee started giving me some grief, I do body weight squats and lunges in between sets basically for this very purpose i.e. identifying niggles before the cause me serious harm. Decided to persevere with the second set at full weight but both knee felt "off" I can't think of a better word for it.

    Decided I'd try a Wendler-esque "boring but big" workout of 5 x 10 sets at 50% of 1RM (that's the 65kg set) but only managed 4 reps before my knees once again threw in the towel.

    At that point I decided discretion was the better part of valour and retreated to some very low weight reps and finished with some rowing machine cardio.

    Will drop cardio this week and my light weight legs session will be more of a deloading session as opposed to pushing my 10RM as normal. Combined with some stretching and foam roller work at nights it should give everything a nice rest and recuperation.
    Nutrition:

    Pre-Workout

    APS Mesomorph 1 Scoop

    C-----C-----F-----P
    60----3----0----11

    Intra-workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    130----0----14----0

    Lunch

    Beef Bourguignon with Brocc0li and 2 boiled eggs
    3 Fish Oil Caps

    C-----C-----F-----P
    514----13----32----54

    Dinner

    Pork Belly and Vietnamese Pickled Veg Salad
    50g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    761----14----44----77

    Total

    C-----C-----F-----P
    1492-30----90----149

    9g of fibre 21g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  20. #170
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    28th February Rhomboid Focus Pull Workout 83.6kg

    Mixed Grip Barbell Row 110kg 4,4,4
    Underhand Grip Chin Ups 10,8,8
    Double Overhand Grip Barbell Shrug 100kg 10,10,10
    Hanging Leg-Hip Raise (toes to hands) 8,6,6
    EZ Bar Bicep Curls 32.5kg 10,7,6
    Weighted Decline Sit Up +15kg 8,6,6
    Dumbbell Row 30kg each 10,10,10
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    79----0----9----0

    Lunch

    4 Rashes Back Bacon
    3 Egg Omelette with cheddar
    50g myprotein Impact Whey in Semi Skim Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    769---8----42----85

    Dinner

    Very Small Vietnamese Pork Belly Salad (leftovers)
    Bolognese with Zucchini Pasta and Cheddar

    C-----C-----F-----P
    707--17----39----66

    Total

    C-----C-----F-----P
    1555-25----90----151

    4g fibre so 21g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  21. #171
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    01/03 Rest day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    79----0----9----0

    Lunch

    Roast Chicken and Roast Carrot
    3 Fish Oil Caps

    C-----C-----F-----P
    531---14----28----56

    Dinner

    Bolognese with Zucchini Spaghetti and Cheddar
    40g myprotein Impact Whey in Almon Milk
    40g 85% Lindt Dark Chocolate

    C-----C-----F-----P
    954---20---56----89

    Total

    C-----C-----F-----P
    1564-34----93----145

    7g fibre so 27g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  22. #172
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    ****ing awesome workout today. Hard to believe I'm only eating 1500 cals

    2nd March Push Workout 84.1kg

    Pressing for a body weight OHP

    Barbell Overhead Press

    60kg - 2,4,3 (3 sets at 85% 1RM) *note should have been 5 sets
    30kg - 10,10,10,10,10 (boring but big 5 sets 10 reps 50% 1RM)

    Incline Barbell Bench Press 60kg 6,6,6
    EZ Bar Skull Crushers 27.5kg 10,8,8
    Dumbbell Lateral Raise 18kg each 5,5,4
    Dumbbell Pullover 24kg 6,6,6
    Dumbbell Front Raise 16kg each 4,4,4

    I'm going to start an increased frequency and progressive overload program for overhead press. Program will be

    Day 1: 5 sets 3 reps 85% 1RM (60kg) + boring but big 5 sets 10 reps 50% 1RM (30kg)
    Day 2: 4 sets 6 reps 70% 1RM (40kg)
    Day 3: 3 sets 9 reps 60% 1RM (35kg)

    I'll be increasing the weight by 2.5kg every 3 weeks which will equate to 2 cycles of the above as I will be pressing twice per week.

    Also included some dumbbell pullovers for the first time ever let's hope the pecs and triceps cops a real beating
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    168----0----20----0

    Lunch

    Bacon Steak with Roast Courgette
    2 Boiled Eggs
    50g myprotein Impact Whey in Semi Skim Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    790---12----41----91

    Dinner

    Sirloin Steak with Vietnamese Salad

    C-----C-----F-----P
    598---20----31----61

    Total

    C-----C-----F-----P
    1583-32----92----159

    7g fibre so 25g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  23. #173
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    3rd March Deloading Legs Workout 85.0kg

    Squats 60kg 5,5,5,5,5
    Double Overhand Grip Deadlift 100kg 5,5,5,5,5
    Barbell Front Squat 20kg 5,5,5
    Barbell Good Mornings 20kg 10,10,10
    Barbell Lunge 20kg 5,5,5
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    168----0----20----0

    Lunch

    Bolognese with Zucchini Pasta and Cheddar
    50g myprotein Impact Whey in Almond Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    712----11----40----74

    Dinner

    Rump Steak and Char Grilled Brocc0li

    C-----C-----F-----P
    617----12----36----76

    Total

    C-----C-----F-----P
    1524-23----96----157

    7g fibre so 15g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  24. #174
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    4th March Lat Focus Pull Workout 83.3kg

    Straight Bar Pullups 20,8,6
    Mixed Grip Barbell Shrug 140kg 6,6,6
    EZ Bar Bicep Curl 42.5kg 6,4,4
    Hanging Leg-Hip Raise (toes to hands) 8,6,5
    Dumbbell Row 50kg each 6,6,6
    Knee Raise 8,8,8
    Seated Incline Hammer Curls 20kg each 6,4,3

    Nutrition:

    Pre-Workout

    APS Mesomorph 1 Scoop

    C-----C-----F-----P
    60----3----0----11

    Intra-workout

    4g Beta Alanine
    4g AAKG

    C----C----F----P
    27----0----0----7

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    234----0----27----0

    Lunch

    250g Fried Halloumi
    Bolognese with Carrot Pasta and Cheddar
    3 Fish Oil Caps

    C-----C-----F-----P
    1471-27----102----111

    Dinner- Cheat Meal Piss up with friends

    1.25 bottles of red wine
    1 burger with chips
    90g peanut m&ms
    100g Milka Chocolate Bar

    C-----C-----F-----P
    2892-249---101--65

    Total

    C-----C-----F-----P
    4684-279---230--194

    17g of fibre 262g net carbs

    Didn't gain any weight after the big refeed
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  25. #175
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    4th March Push Workout 83.3kg

    Pressing for a body weight OHP Day 2 Week 1

    Barbell Bench Press 20kg 10 60kg 3,3 100kg 3 95kg 3,3 60kg 8,8,8,8,8

    Barbell Overhead Press 35kg - 9,9,9 (3 sets 9 reps 60% 1RM)

    Incline Barbell Bench Press 60kg 5,5,5
    Dumbbell Pullover 26kg 6,6,6
    Dumbbell Pec Fly 18kg each 4,2 16kg each 5
    Nutrition:

    Pre-Workout

    8g Beta Alanine

    C----C----F----P
    32----0----0----8

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    234----0----27----0

    Lunch

    250g Fried Halloumi
    Bolognese with Carrot Pasta and Cheddar
    3 Fish Oil Caps

    C-----C-----F-----P
    1347-26----94----98

    Dinner

    Homecooked Thai Red Curry
    25g myprotein Impact Whey in Almond Milk
    60g 85% Dark Chocolate
    30g Peanut Butter

    C-----C-----F-----P
    945---23----64----66

    Total

    C-----C-----F-----P
    2558-49----185--172

    12g fibre so 37g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  26. #176
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
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    NickelArse is offline
    Training:
    06/03 Rest day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    294---0----33----0

    Lunch

    Homemade Thai Red Curry with Chicken
    50g myprotein Impact Whey in Semi Skimmed Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    589--16----25----73

    Dinner

    58g Cashew Nuts
    225g Sirloin Steak - Reverse Seared
    175g Chargrilled Brocc0li
    60g 85% Green and Black's Dark Chocolate
    60g Chunky Peanut Butter

    C-----C-----F-----P
    1630-44----123--88

    Total

    C-----C-----F-----P
    2513-60----181--161

    21g fibre so 39g net carbs
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  27. #177
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
    Rep Power: 17715
    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    7th March Deadlift Focus Heavy Weight/Low Rep Legs Workout 84.6kg

    Mixed Grip Barbell Deadlift

    60kg 3
    100kg 3
    140kg 1,1
    160kg 1
    200kg 1
    210kg 1 (well didn't complete this rep but probably could've if I pushed it, there's a video incoming I'll let you be the judge)
    180kg 3,3
    160kg 5,3,3

    Barbell Squat 60kg 10,10,10
    Barbell Good Mornings 40kg 8,8,8
    Barbell Lunge 40kg 5,5,5

    Despite the massive volume my knees behaved themselves, going to make sure I reward them with a big stretching session tonight
    Originally Posted by NickelArse View Post
    Nutrition:

    Pre-Workout

    APS Mesomorph 1 Scoop

    C-----C-----F-----P
    60----3----0----11

    Intra-workout

    8g Beta Alanine

    C----C----F----P
    32----0----0----8

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    299----0----34----0

    Lunch

    Homemade Thai Red Chicken Curry
    50g myprotein Impact Whey in Semi Skimmed Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    589--16----25----73

    Dinner

    Tacos
    50g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    1240-84----53----100

    Total

    C-----C-----F-----P
    2220-103--112---192

    8g of fibre 95g net carbs
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    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  28. #178
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
    Rep Power: 17715
    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    8th March Pull Workout 84.1kg

    Straight Bar Pullups 1,2,3,4,5,6,7,8,7,6 (Armstrong Pyramid Set)
    Mixed Grip Barbell Shrug 100kg 10,10,10
    EZ Bar Bicep Curl 37.5kg 8,7,4
    Hanging Leg-Hip Raise (toes to hands) 8,6,6
    Lat Pull Down 155 lbs 70kg 8,7,6,6,6
    Weighted Decline Sit Up 15kg 8,8,8

    Information on Armstrong Pyramid Set
    Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.


    Nutrition:

    Pre-Workout

    8g Beta Alanine

    C----C----F----P
    32----0----0----8

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    299----0----34----0

    Lunch

    Homemade Thai Red Chicken Curry
    50g myprotein Impact Whey in Semi Skimmed Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    622----17----27----76

    Dinner

    58g Cashew Nuts
    Grilled Peri Peri Chicken
    Grilled Brocc0li
    50g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    824---19----45----83

    Total

    C-----C-----F-----P
    1777-36----106--167

    6g of fibre 30g net carbs
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  29. #179
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
    Rep Power: 17715
    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    9th March Push Workout 83.4kg

    Pressing for a body weight OHP Day 3 Week 1

    Barbell Overhead Press 40kg - 6,6,6,6 (4 sets 6 reps 70% 1RM)

    Narrow Grip Tricep Dips 10,8,8
    EZ Bar Skull Crushers 32.5kg 7,6,5
    Dumbbell Pullover 26kg 2 18kg 5,5,5
    Dumbbell Tricep Extension 24kg 6,5,5
    Barbell Bench Press 60kg 8,8,8
    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    238----0----26----0

    Lunch

    Homemade Thai Red Chicken Curry
    50g myprotein Impact Whey in Semi Skimmed Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    565---17----26----65


    Pre-Workout - Afternoon training session

    8g Beta Alanine

    C----C----F----P
    32----0----0----8

    Dinner

    58g Cashew Nuts
    40g Peanuts
    Grilled Peri Peri Chicken
    Grilled Brocc0li
    Grilled Eggplant
    40g Green and Black's 85% Dark Chocolate
    30g Chunky Peanut Butter

    C-----C-----F-----P
    1547-58----101--100

    Total

    C-----C-----F-----P
    2382-75----153--173

    28g of fibre 47g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  30. #180
    beast mode NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,269
    Rep Power: 17715
    NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000) NickelArse is a splendid one to behold. (+10000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    10th March Legs Workout 83.4kg

    Squats 60kg 5,5,5,5,5
    Double Overhand Grip Deadlift 100kg 5,5,5,5,5
    Barbell Lunge 20kg 5,5,5
    Barbell Good Mornings 20kg 10,10,10
    Barbell Front Squat 20kg 5,5,5

    Legs still heavy, stiff and sore from Tuesday's festivities. Took it very easy this morning
    Nutrition:

    Pre-Workout

    8g Beta Alanine

    C----C----F----P
    32----0----0----8

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    198---0----22----0

    Lunch

    Chicken and Cucumber Salad with mayonnaise
    50g myprotein Impact Whey in Semi Skimmed Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    676---10----29----96

    Dinner
    Meatza with Chorizo and Cheddar
    Cashews
    Peanuts

    C-----C-----F-----P
    1318-19----105--70

    Boozey Night Out

    1 bottle red wine
    1 Vodka
    Small Pizza

    C-----C-----F-----P
    1810-134---64---61

    Total

    C-----C-----F-----P
    4034-163---220--235

    6g of fibre 157g net carbs

    Kinda of an unscripted cheat meal, my girl friend is a bad influence
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