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  1. #181
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    11th March Pull Workout 82.6kg

    Wide Grip Weighted Pullups

    +0kg 3
    +10kg 1,1
    +15kg 1
    +51.25kg (82.6kg body weight + 3kg chain and belt = 136.85kg or 301lbs) 1,1
    +40kg 2,2
    +10kg 5,5,5,5

    Mixed Grip Barbell Shrug 140kg 6,6,6
    EZ Bar Bicep Curl 42.5kg 5,4,4
    Hanging Leg-Hip Raise (toes to hands) 8,6,6
    Seated Incline Dumbbell Hammer Curl 22kg each 4,4,3
    Dumbbell Row 50kg each 3,3,3

    The gym gods were smiling on me today. Fantastic workout

    Tested my 1RM for a extreme pullup challenge on the misc, video incoming

    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
    198----0----22----0

    Lunch

    60g Cashews
    Naked Burrito

    C-----C-----F-----P
    683---27----46----54

    Dinner

    Meatza with Cheddar and Chorizo

    C-----C-----F-----P
    1396--4----104---109

    Total

    C-----C-----F-----P
    2369-34----172----182

    3g of fibre 31g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  2. #182
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    12th March Push Workout 83.1kg

    Pressing for a body weight OHP Day 1 Week 2

    Barbell Overhead Press

    60kg - 1,2,1 (5 sets of 3 reps at 85% 1RM) 55kg 3,3,3

    Could not get into top gear on the heavy OHP, I think partially due to some tricep/pressing girdle muscle fatigue from an intense push session on Thursday night and combined with some CNS overall muscle fatigue from the monster pull session yesterday

    30kg - 10,10,10,10,10 (boring but big 5 sets 10 reps 50% 1RM)

    Dumbbell Lateral Raise 18kg each 5,4,4
    EZ Bar Front Raise 27.5kg 6,5,4
    Straight Arm Dumbbell Lateral Raise 10kg each 8,7,6
    Nutrition:

    Pre-Workout

    8g Beta Alanine

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Fried Halloumi
    3 Egg Omelette with Cheddar
    4 rashes streaky bacon
    3 Fish Oil Caps

    C-----C-----F-----P
    1366--3----106---97

    Dinner

    Homemade Roast Chicken (Half)
    Roast Veg

    C-----C-----F-----P
    1045-35----56----100

    Total

    C-----C-----F-----P
    2659-38----186----205

    9g of fibre 29g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  3. #183
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    13/03 Rest day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Pork Ribs
    Brocc0li
    3 Fish Oil Caps

    C-----C-----F-----P
    602---17----27---78

    Dinner

    200g Roast Pork Belly
    Carrot, Cucumber and Coriander Salad
    50g myprotein Impact Whey in Almond Milk

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

    Total

    C-----C-----F-----P
    1561-31----93----155

    10g fibre so 21g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  4. #184
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    14th March Disregard strength, acquire aesthetics Legs Workout 83.5kg

    Squats 60kg 10,6,6,6,6
    Double Overhand Grip Deadlift 100kg 6,6,6,6
    Barbell Lunge 20kg 5,5,5
    Barbell Good Mornings 20kg 12,12,12
    Barbell Front Squat 20kg 5,5,5

    I'm back down to 1500 calories for a week or so and as such I'm going to take it very easy on my legs. Given the way they packed in last week I figure it's easier just to concentrate on dropping a few kgs and then ramp the weight back up when I'm eating decent calories again.
    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 Breast and Cucumber Salad
    2 boiled eggs
    3 Fish Oil Caps

    C-----C-----F-----P
    463----4----24----58

    Dinner

    Roast Pork Belly and Brocc0li Salad

    C-----C-----F-----P
    566---12----41----43

    Dessert

    WPC Lava Cake

    C-----C-----F-----P
    269----2----9----44

    Total

    C-----C-----F-----P
    1528-18----96---153

    6g of fibre 12g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  5. #185
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    15th March Pull Workout 82.1kg

    Straight Bar Pullups 15,7,6
    Mixed Grip Barbell Shrug 100kg 10,10,10
    EZ Bar Bicep Curl 37.5kg 6,5,5
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    Dumbbell Row 40kg each 8,6,6
    Weighted Decline Sit Up 15kg 8,8,8
    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

    Roast Beef with Yorkshire Pudding and Roast Carrot
    40g Peanuts
    30g myprotein Impact Whey in Semi Skimmed Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    703---29----36----69

    Dinner



    Reverse Seared Sirloin Steak and Grilled Brocc0li
    35g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    658---14----33----81

    Total

    C-----C-----F-----P
    1591-43----91----158

    12g of fibre 31g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  6. #186
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    16th February Cardio Workout 82.5kg

    458 calories burnt
    35:22 duration

    Heart rate average - 145
    Heart rate max - 189

    2km treadmill run in 9:00 (pace 4:30 p/km)
    2km bike in 4:20 (7/30 resistance)
    1km row in 4:29 (5/10 resistance)
    1km bike in 2:09 (7/30 resistance)
    Nutrition:

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

    Lunch

    Bullet Proof Coffee

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

    Dinner

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

    C-----C-----F-----P
    1340----27----91----108

    Total

    C-----C-----F-----P
    1578-27----117--108

    16g of fibre so 11g net carbs

    Protein on the low side but I find if I have too much protein in one sitting I get too much gluconeogenesis which I want to avoid
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  7. #187
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    17th March Push Workout 82.5kg

    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 6,6,5
    Dumbbell Pullover 26kg 6,6,6
    Dumbbell Pec Fly 18kg each 5,4,3
    Nutrition:

    Pre-Workout

    8g Beta Alanine

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Grilled Chicken, Cucmber and Tomato Salad
    3 Fish Oil Caps

    C-----C-----F-----P
    329----7----9----57

    Dinner

    Naked Burrito with Cheddar and Guacamole
    40g myprotein Impact Whey in Almond Milk

    C-----C-----F-----P
    1059----27----69----87

    Total

    C-----C-----F-----P
    1499----34----87----152

    17g of fibre 17g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  8. #188
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    18th March Disregard strength, acquire aesthetics Legs Workout 81.6kg

    Squats 60kg 8,6,6,6,6
    Double Overhand Grip Deadlift 100kg 6,6,6,6,6
    Barbell Lunge 30kg 5,5,5
    Barbell Front Squat 30kg 5,6,5
    Barbell Good Mornings 30kg 10,10,10

    Post lifting HIIT Cardio

    Stationary bike Tabata Workout (7/30 resistance 1.88km in distance)
    Nutrition:

    Pre-Workout

    8g Beta Alanine

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

    Breakfast

    No Bullet Proof Coffee

    2 x Scrambled Eggs
    2 x Back Bacon
    Tomato, Basil and Mozzarella Salad

    C-----C-----F-----P
    478----4----34----41

    Lunch

    Went to watch the football with a mate at a pub

    40g Biltong
    3 Pints of Lager

    C-----C-----F-----P
    823----55----3----27

    Dinner

    225g Sirloin Steak
    Grilled Courgette
    Left Over Thai Food
    3 FIsh Oil Caps

    C-----C-----F-----P
    786---23----46----67

    Total

    C-----C-----F-----P
    2119----82----83----143

    4g of fibre 78g net carbs

    Bit of a cheat day
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  9. #189
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    19th March Pull Workout 81.1kg

    Pullups 1,2,3,4,5,6,7,8,7,4 (Armstrong Pyramid Set)
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    Mixed Grip Barbell Row 100kg 5,5,5
    Weighted Decline Sit Up 20kg 8,8,8
    EZ Bar Bicep Curl 32.5kg 8,7,7
    Knee Raise 12,10,10

    Post lifting HIIT Cardio

    Stationary bike Tabata Workout (7/30 resistance 1.81km in distance)
    Nutrition:

    Pre-Workout

    8g Beta Alanine

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

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    72----0----8----0

    Lunch

    Naked Burrito with cheddar
    Grilled Brocc0li and Bacon Salad
    3 Fish Oil Caps

    C-----C-----F-----P
    966---22----59---90

    Dinner

    225g Sirloin Steak
    Tomato, Basil and Mozzarella Salad

    C-----C-----F-----P
    615----4----42----58

    Total

    C-----C-----F-----P
    1685-26----109--156

    7g of fibre 19g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  10. #190
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    20th March Cardio Workout 81.6kg

    335 calories burnt
    28:46 duration

    Heart rate average - 136
    Heart rate max - 187

    2km treadmill run in 9:01 (pace 4:30 p/km)
    2km bike in 4:33 (7/30 resistance)
    500m row in 2:23 (1/10 resistance)

    Decrease in output compared to previous cardio sessions. I'll put that down to the last 2 days of HIIT post lifting and some very low calories in general for the last week. Happy with my continued progress overall.
    Nutrition:

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

    Lunch

    Bullet Proof Coffee

    C-----C-----F-----P
    119----0----13----0

    Dinner

    Naked Burrito with Cheddar
    225g Reverse Seared Sirloin Steak
    Grilled Courgettes
    3 Fish Oil Caps
    40g Dark Choc
    20g Peanut Butter

    C-----C-----F-----P
    1435-22----98----111

    Total

    C-----C-----F-----P
    1554-22----111--111

    11g of fibre so 11g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  11. #191
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    21st March Push Workout 81.7kg

    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 6,5,4
    Dumbbell Pullover 26kg 6,6,6
    EZ Bar Tricep Extension 25kg 8,7,6

    Full body pump for carb refeed today

    Barbell Squat 60kg 5,5,5
    Pull Ups 6,6,6
    Barbell Row 60kg 6,6,6
    Hammer Curl 18kg each 6,3
    Super set with
    Dumbbell Bench 18kg each 6,8
    Carb Refeed Day

    Nutrition:

    Pre-Workout

    8g Beta Alanine

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

    Breakfast

    4 Slices of White Bread Toasted with Strawberry Jam
    125g Fruit Muesli in fat free Yogurt
    80g Haribo Starmix
    30g myprotein Impact Whey in Skim Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1433-258---9----68

    Lunch

    Penne Pasta and Bolognese
    125g Fruit Muesli in fat free Yogurt

    C-----C-----F-----P
    1544-229---24---86

    Dinner

    Crepes with Lemon and Sugar (ended up needing to use oil to cook these as my teflon pan coating is fked, it put my over my fat goal for the day but there was nothing I could do about it)
    30g myprotein Impact Whey in Skim Milk
    125g Fruit Muesli in fat free Yogurt

    C-----C-----F-----P
    1435-226---21---76

    Total

    C-----C-----F-----P
    4412-713---54---230

    43g of fibre 670g net carbs and 274g of sugar
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  12. #192
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    22nd March Legs Workout 82.4kg

    Barbell Squats

    20kg 10
    60kg 3
    80kg 2,1
    100kg 1,1
    120kg 2,2
    110kg 3,3

    Mixed Grip Barbell Deadlift

    100kg 1
    140kg 1
    160kg 3,3,3,3,3

    Barbell Lunge 30kg 5,5,5
    Barbell Front Squat 30kg 6,6,6
    Barbell Good Mornings 30kg 10,10,10

    Decided to put my full glycogen stores to use and do my first heavy squats session in a while.

    Moved well, deads moved great too. Nice workout and happy with only 700g of weight gain despite the 700g of carbs ingested yesterday.
    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
    144----0----16----0

    Lunch

    Roast Gammon and Cauliflower
    50g myprotein Impact Whey in Skim Milk
    35g Peanuts

    C-----C-----F-----P
    822---24---40----90

    Dinner

    Received a last minute invite to a cocktail party. Food was out of this world and I drank a fair bit of wine too, kinda ****ed my calories for the day it was worth it.

    C-----C-----F-----P
    1359-65----49----42

    Total

    C-----C-----F-----P
    2417-92----105--151

    8g of fibre 84g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  13. #193
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    23rd March Pull Workout 82.4kg

    Wide Grip Weighted Pullups +20kg 6,5,5
    Double Overhand Grip Barbell Shrug 100kg 10,10,10
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    EZ Bar Bicep Curl 37.5kg 6,5,5
    Weighted Sit Ups +22kg 5,5,5
    Dumbbell Row 50kg each 5,4,4
    Nutrition:

    Pre-Workout

    8g Beta Alanine

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Bolognese with Carrot Spaghetti and Cheddar
    3 Fish Oil Caps

    C-----C-----F-----P
    750----22----44----64

    Dinner

    225g Sirloin Steak with Grilled Courgette
    35g myprotein Impact Whey in Skim Milk

    C-----C-----F-----P
    661---11---32----80

    Total

    C-----C-----F-----P
    1522-33----85----152

    9g of fibre 24g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  14. #194
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    24th March Push Workout 82.4kg

    Barbell Overhead Press

    60kg - 2,1,1
    55kg - 3,3,2

    Dumbbell Lateral Raise 18kg each 4,4,4
    EZ Bar Front Raise 27.5kg 6,5,4
    Straight Arm Dumbbell Lateral Raise 10kg each 6,6,6
    Barbell Upright Row 20kg 14,12,12

    Post lifting HIIT Cardio

    Stationary bike Tabata Workout (7/30 resistance 1.85km in distance)
    Nutrition:

    Pre-Workout

    8g Beta Alanine

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Bolognese with Carrot Spaghetti and Cheddar
    3 Fish Oil Caps

    C-----C-----F-----P
    750----22----44----64

    Dinner

    Meatza with Chorizo and Cheddar
    175g Grilled Brocc0li
    50g myprotein Impact Whey in Skim Milk

    Went out to a mates birthday, had a few drinks

    4x Vodka Soda
    2 Wines

    C-----C-----F-----P
    1259-26----34----88

    Total

    C-----C-----F-----P
    2120-48----87---160

    12g of fibre 36g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  15. #195
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    25th March Disregard strength, acquire aesthetics Legs Workout 81.5kg

    Squats 60kg 8,6,6,6,6
    Double Overhand Grip Deadlift 100kg 6,6,6,6,6
    Barbell Lunge 30kg 5,5,5
    Barbell Front Squat 30kg 6,6,6
    Barbell Good Mornings 30kg 10,10,10
    Calf Raise 60kg 8,8,8

    Post lifting HIIT Cardio

    Stationary bike Tabata Workout (7/30 resistance 1.91km in distance)
    Nutrition:

    Pre-Workout

    8g Beta Alanine

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

    Breakfast

    Bullet Proof Coffee

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

    Snack

    40g Biltong

    C-----C-----F-----P
    118---1----3----21

    Lunch

    Massive 3 course feast at a fancy restaurant
    Few glasses of wine

    C-----C-----F-----P
    1743-101---66---70

    Dinner

    Meatza with Chorizo and Cheddar
    175g Grilled Brocc0li

    C-----C-----F-----P
    548----16----32----51

    Total

    C-----C-----F-----P
    2520-118---110--150

    18g of fibre 110g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
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  16. #196
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    26th March Pull Workout 81.5kg

    Pullups 1,2,3,4,5,6,7,8,7,5 (Armstrong Pyramid Set)
    Hanging Leg-Hip Raise (toes to hands) 8,7,6
    Mixed Grip Barbell Row 100kg 5,5,5
    Weighted Decline Sit Up 22kg 5,5,5
    EZ Bar Bicep Curl 32.5kg 8,7,6
    Seated Incline Hammer Curls 18kg each 6,5,5
    Knee Raise 12,10,10

    Nice workout
    Nutrition:

    Pre-Workout

    8g Beta Alanine

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    250g Peri Peri Chicken Breast
    200g Grilled Eggplant
    45g Peanuts
    20g myprotein Impact Whey in Almond Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    713---17----33----85

    Dinner

    2 Pints of Beer
    Half Roast Chicken and Roast Vegetables
    2 Yorkshire Puddings

    C-----C-----F-----P
    1625-91----60----106

    Total

    C-----C-----F-----P
    2449-108---102----199

    15g of fibre 93g net carbs

    2 days in a row with a lot of carbs not ideal
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
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  17. #197
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    27th March Cardio Workout 82.1kg

    405 calories burnt
    25:28 duration

    Heart rate average - 160
    Heart rate max - 186

    5km run in 25:28 (pace 5:04 p/km)



    Absolutely blistering run. Quickest I've ever run in my life. My final 3km of this run were all done on sub 5 minute kilometres which I've never done before in my life. I only went for a run because I've my wrecked finger but didn't really know what to expect as this is my first outside run since September. Was just hoping to be able to manage a leisurely 4km.

    However I just kept running faster and faster and wasn't getting out of breath.

    I ran my 4th kilometre in 4:39 which is insanely fast by my standards, it's not like i was running on a flat course either. There's a 10 metre increase in altitude around this park according to google maps. I'm totally gobsmacked I was able to run this quick.

    Wrecked finger for reference.
    Nutrition:

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

    Lunch

    Bullet Proof Coffee

    C-----C-----F-----P
    144----0----16----0

    Dinner

    Meatza with chorizo, streaky bacon and cheddar
    100g mixed veg
    35g myprotein Impact Whey in Skim Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1026-12----64----99

    Total

    C-----C-----F-----P
    1170-12----80----99

    5g of fibre so 7g net carbs

    Very low calorie day to make up for the weekend
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
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  18. #198
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    28th March Push Workout 81.0kg

    Barbell Bench Press 20kg 10 60kg 3 80kg 6,5,5

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

    Incline Barbell Bench Press 60kg 6,6,6
    Dumbbell Pullover 26kg 6,6,6
    Dumbbell Pec Fly 16kg each 8,7,6

    Post lifting HIIT Cardio

    Stationary bike Tabata Workout (7/30 resistance 1.88km in distance)

    81.0kg nearly at the magical 80kg mark
    Nutrition:

    Pre-Workout

    8g Beta Alanine

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Bolognese with Courgette Spaghetti and Cheddar
    3 Fish Oil Caps

    C-----C-----F-----P
    911---16----52----92

    Dinner

    Grilled Eggplant Lasagne

    C-----C-----F-----P
    546---18----30----51

    Total

    C-----C-----F-----P
    1568-34----91----151

    12g of fibre 22g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
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  19. #199
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
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    NickelArse is offline
    Training:
    29/03 Rest day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Roast Pork with Gravy
    Roast Carrot and Cabbage
    3 Fish Oil Caps

    C-----C-----F-----P
    527---22----28----46

    Dinner

    350g Grilled Peri Peri Chicken Breast
    200g Grilled Zucchini
    25g myprotein Impact Whey in Almond Milk
    30g Peanut Butter
    30g 85% Dark Chocolate

    C-----C-----F-----P
    984----21----48----113

    Total

    C-----C-----F-----P
    1590-43----85----159

    14g fibre so 29g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
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  20. #200
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
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    NickelArse is offline
    Some pics from the start of the year vs now

    Weight on 04/01

    88.8kg 195.3 lbs

    Weight this morning

    80.6kg 177.3 lbs

    Weight lost

    8.2kg 18lbs


    Spoiler!


    Shredz not fully acquired but it gives me a good platform to work with for the rest of summer. I've only eaten 1500 cals for the past 4 days so is expect my muscles to look a bit fuller after a couple of days at maintenance.

    Spoiler!
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

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  21. #201
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    30th March Disregard strength, acquire aesthetics Legs Workout 81.0kg

    Squats 60kg 8,8,8,6,6
    Barbell Front Squat 40kg 6,6,6
    Double Overhand Grip Deadlift 100kg 6,6,6,6,6
    Barbell Lunge 40kg 4,4,4
    Barbell Good Mornings 40kg 10,10,10

    Nice workout. Front squats coming along nicely


    Post lifting HIIT Cardio

    Stationary bike Tabata Workout (7/30 resistance 1.83km in distance)
    Nutrition:

    Pre-Workout

    8g Beta Alanine

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Pulled Pork Naked Burrito
    3 Fish Oil Caps

    C-----C-----F-----P
    546----9----37----47

    Dinner

    225g Sirloin Steak
    Grilled Courgette
    50g myprotein Impact Whey in Almond Milk
    31g Peanuts

    C-----C-----F-----P
    889----8----50----100

    Total

    C-----C-----F-----P
    1618-18----103----156

    9g of fibre 9g net carbs

    Last day of logging for a while, still eating mostly keto but need to take a break from writing this stuff up every day or I might become neurotic... well more so
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
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  22. #202
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
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    NickelArse is offline
    Gonna get back to food logging

    Training:
    20/09 Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    144----0----16----0

    Lunch

    Naked Burrito with Guacamole
    Protein Shake and Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1317-37----83----109

    Dinner

    280g Peri Peri Chicken Breast
    Side Salad
    90g Cashews
    1 Scotch Egg

    C-----C-----F-----P
    1283----49----81----93

    Total

    C-----C-----F-----P
    2744-86----180----202

    18g of fibre 68g net carbs

    More calories and carbs than ideal on a rest day but I was hungry so I ate
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
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  23. #203
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    21st September Push Workout 85.4kg

    Barbell Overhead Press

    20kg 6,2
    40kg 2
    55kg 3,2,3

    30kg - 10,10,10,8,8 (boring but big)

    Dumbbell Lateral Raise 16kg each 4,3,3
    EZ Bar Front Raise 22.5kg 8,6,6
    EZ Bar Upright Row 22.5kg 10,10,10
    Straight Arm Lateral Raise 10kg each 4,5,5
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    144---0----16----0

    Lunch

    Naked Burrito with Cheddar and Salad
    50g WPC in Semi Skimmed Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1156-28----68---107

    Dinner

    225g Sirloin Steak
    Massive Side Salad

    C-----C-----F-----P
    578--19----34----51

    Total

    C-----C-----F-----P
    1905-47----118--165

    7g of fibre 40g net carbs

    Good day yesterday
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  24. #204
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    22nd September Pull Workout 85.4kg

    Wide Grip Pullups 12,8,6
    Double Overhand Grip Barbell Row 50kg 10,10,10
    Double Overhand Grip Barbell Shrug 100kg 10,10,10
    EZ Bar Bicep Curl 32.5kg 8,7,6
    Underhand Grip Chinups 5,5,5
    Dumbbell Hammer Curls 16kg each 6,5,4

    Was a bit slow getting into it but finished strongly
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    144---0----16----0

    Lunch

    Chicken Salad

    C-----C-----F-----P
    405---1----21----55

    Dinner

    Massive Caprese Salad
    50g WPC in Semi Skimmed Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1012-22----60---94

    Total

    C-----C-----F-----P
    1588-23----97---156

    1g of fibre 22g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  25. #205
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Gonna get back to food logging

    Training:
    16/10 Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    72----0----8----0

    Lunch

    fasted til dinner

    Dinner

    150g mozzarella caprese salad
    roast chicken breast stuffed with bacon and cheddar
    50g cashew

    C-----C-----F-----P
    1655-54----97---138

    Total

    C-----C-----F-----P
    1727----54----105----138

    7g of fibre 47g net carbs

    Training:
    Originally Posted by NickelArse View Post
    17th October Pull Workout 85.5kg

    Wide Grip Pullups 12,8,8
    Double Overhand Grip Barbell Row 60kg 8,8,8
    Double Overhand Grip Barbell Shrug 100kg 10,10,10
    EZ Bar Bicep Curl 32.5kg 8,7,6
    Neutral Grip Chinups 5,5,4

    Back from holiday, looking to get back into a good routine.
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    108---0----12----0

    Lunch

    Grilled Chicken Breast and Broc****
    3 Fish Oil Caps

    C-----C-----F-----P
    432----8----17----60

    Dinner

    150g mozzarella in a caprese salad
    roast chicken breast stuffed with bacon and cheddar

    C-----C-----F-----P
    1311----3----87----129

    Total

    C-----C-----F-----P
    1878----11----116----196

    4g of fibre 7g net carbs

    Training:
    Originally Posted by NickelArse View Post
    18th October Push Workout

    Barbell Bench Press 20kg 10 60kg 3 90kg 3,3,3
    Barbell Overhead Press 40kg 8,6,6
    Incline Barbell Bench Press 60kg 6,5,5
    Dumbbell Pec Fly 16kg each 5,5,5
    Dumbbell Bench Press 26kg each 5,5,5
    Dumbbell Pullover 28kg 6,6,6

    Great 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
    144---0----16----0

    Lunch

    Roast Pork with Veg
    2 boiled eggs

    C-----C-----F-----P
    567----27----30----51

    Dinner

    Sirloin Steak
    225g Fried Halloumi
    40g dark choc and 20g peanut butter
    50g cashews

    C-----C-----F-----P
    1791----24----136----113

    Total

    C-----C-----F-----P
    2529-51----182--171

    13g of fibre 38g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  26. #206
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    19th October Legs Workout 84.6kg

    Barbell Back Squats

    20kg 10
    60kg 3
    90kg 3,3,3

    Barbell Front Squats 50kg 5,4,4
    Barbell Good Mornings 50kg 8,8,8
    Barbell Lunge 40kg 3,3,3
    Double Overhand Grip Deadlift 110kg 3,3,3

    Good session overall, kinda taking it easy with the amount of weight after 2 weeks off from my holiday. Had planned on doing much more volume on deads in those final 3 sets but my legs felt cooked so I just did the 3 sets of 3.
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    144---0----16----0

    Lunch

    Naked Burrito
    30g WPC in semi skimmed milk
    3 fish oil caps

    C-----C-----F-----P
    832----20----47----84


    Dinner

    Fried Halloumi
    Chicken and goats cheese salad
    2 glasses of red wine
    50g cashews

    C-----C-----F-----P
    1586-24----105----88

    Total

    C-----C-----F-----P
    2589-44----168----179

    9g of fibre 35g net carbs

    Training:
    Originally Posted by NickelArse View Post
    20th October Pull Workout 85. 7kg

    Wide Grip Weighted Pullups +20kg 5,4,4
    Mixed Grip Barbell Row 80kg 6,5,5
    Mixed Grip Barbell Shrug 140kg 5,5,5
    EZ Bar Bicep Curl 37.5kg 4,4,4
    Seated Incline Dumbbell Hammer Curls 18kg each 5,5,3
    EZ Bar Preacher Curls 27.5kg 5,3,3

    It had been a long time since I'd put more sets into my biceps so I decided to tick that off the list this morning. Ideally I would have done more volume but I'm still working my strength levels back up, all good though.
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    144---0----16----0

    Lunch

    Grilled Chicken, egg and mayonnaise salad
    30g WPC in semi skimmed milk
    3 fish oil caps

    C-----C-----F-----P
    785----13----39----98

    Dinner

    100g cashews
    fried halloumi salad

    C-----C-----F-----P
    1410-41----105----72

    Total

    C-----C-----F-----P
    2366-54----160----177

    12g of fibre 42g net carbs

    Training:
    Originally Posted by NickelArse View Post
    21st October Push Workout 84.0kg

    Barbell Overhead Press

    20kg 10
    40kg 1,1
    60kg 2,2,2,1

    30kg - 10,10,9,7,6 (boring but big)

    Dumbbell Lateral Raise 16kg each 5,4,4
    EZ Bar Front Raise 22.5kg 8,6,6
    EZ Bar Upright Row 22.5kg 10,10,10
    Straight Arm Lateral Raise 10kg each 6,5,4

    Nice one
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    144---0----16----0

    Lunch

    150g mozzarella in a caprese salad
    50g wpc in whole milk
    50g cashews
    2.5 glasses of red wine

    C-----C-----F-----P
    1413-32----72----82

    Dinner

    200g Sirloin Steak and Bacon
    bottle of red wine
    5 vodka soda fresh lime

    C-----C-----F-----P
    1367----13----41----68

    Went out drinking with some mates but kept calories down by staying away from beer

    Total

    C-----C-----F-----P
    2951-45----129----157

    3g of fibre 42g net carbs

    Training:
    22/10 Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    144----0----16----0

    Lunch

    Bolognese with cheddar and carrot spaghetti
    50g wpc in whole milk

    C-----C-----F-----P
    1084-48----51----109

    Dinner

    200g sirloin steak
    3 fish oil caps

    C-----C-----F-----P
    429----0----28----43

    Total

    C-----C-----F-----P
    1657-48----95----152

    9g of fibre 39g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  27. #207
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Weight loss back on track after a little speed bump during my holidays
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  28. #208
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    23rd October Legs Workout 83.6kg

    Mixed Grip Barbell Deadlift

    120kg 1,3,3
    140kg 1,1
    180kg 1,1
    160kg 1,1
    100kg 6,6,6

    Barbell Front Squat 50kg 3,3,3
    Barbell Good Mornings 50kg 8,6,6
    Barbell Squat 60kg 4,4,4
    Barbell Lunge 20kg 6,6,6

    Good workout overall, legs still lacking a bit of power after the big legs session on Thursday. Plus I'm not really back to full strength yet anyway. So could be better could've been worse
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    144---0----16----0

    Lunch

    Bolognese with Cheddar and Bro.c.c.oli
    30g WPC in semi skimmed milk
    3 fish oil caps

    C-----C-----F-----P
    989----47----48----99

    Dinner

    125g Mozzarella in a caprese salad
    Cheddar Crisps with Vegemite
    Keto Pancakes

    C-----C-----F-----P
    1139----13----93----56

    Total

    C-----C-----F-----P
    2299----60----157----162

    14g of fibre 46g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  29. #209
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    24th October Pull Workout 84.4kg

    Wide Grip Pullups 14,6,6
    Double Overhand Grip Barbell Row 60kg 8,8,8
    Double Overhand Grip Barbell Shrug 100kg 10,10,10
    EZ Bar Bicep Curl 32.5kg 8,6,6
    Seated Incline Dumbbell Hammer Curls 16kg each 6 14kg each 6,5
    EZ Bar Preacher Curls 17.5kg 12,9,8

    Good 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
    144---0----16----0

    Lunch

    Bolognese with Cheddar and Bro.c.c.oli
    30g WPC in semi skimmed milk
    3 fish oil caps

    C-----C-----F-----P
    845----41----41----84

    Dinner

    125g Mozzarella in a caprese salad
    Cheddar Crisps with Vegemite
    200g Sirloin Steak

    C-----C-----F-----P
    1019-5----77----74

    Total

    C-----C-----F-----P
    2035-46----134----165

    8g of fibre 38g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

  30. #210
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 1,622
    Rep Power: 7442
    NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000) NickelArse is a name known to all. (+5000)
    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    25th October Push Workout 84.5kg

    Weighted Narrow Grip Tricep Dips +30kg 4,3,3
    Barbell Overhead Press 40kg 6,6,6,6
    EZ Bar Skull Crushers 32.5kg 5,4,4
    EZ Bar Tricep Extension 22.5kg 10,10,10

    Dumbbell Pullovers 28kg 6,5,5
    Super set with
    Barbell Close Grip Bench Press 60kg 5,4,3

    Was running short of time so did pullovers superset with close grip bench. Sure got the heart rate up.
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

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

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    144---0----16----0

    Lunch

    Bolognese with Cheddar and Bro.c.c.oli
    2 boiled eggs
    3 fish oil caps

    C-----C-----F-----P
    750----32----43----60

    Dinner

    300g Peri Peri Chicken
    50g WPC in semi skimmed milk


    C-----C-----F-----P
    759--25----22----118

    Total

    C-----C-----F-----P
    1713-60----81----189

    8g of fibre 52g net carbs
    aussie living in london

    insta - @strongbanter

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
    Reply With Quote

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