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  1. #211
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    26th October Cardio Workout 84.1kg

    436 calories burnt
    29:33 duration

    Heart rate average - 153
    Heart rate max - 194

    2km treadmill run in 9:44 (pace 4:52 p/km)
    2km bike in 4:17 (7/30 resistance)
    500m row in 2:05 (1/10 resistance)

    My first hard cardio session in about 6 months. Really happy with my effort.
    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

    125g mozzarella in a caprese salad
    225g pan fried halloumi
    200g sirloin
    small veg portion
    50g myprotein Impact Whey in Semi Skim Milk
    3 Fish Oil Caps

    C-----C-----F-----P
    1947-21----135----163

    Total

    C-----C-----F-----P
    2091-21----151----163

    3g of fibre so 18g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  2. #212
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    Training:
    Originally Posted by NickelArse View Post
    27th October Legs Workout 83.7kg

    Barbell Back Squats

    20kg 10
    60kg 1
    80kg 1
    90kg 1
    110kg 2,2,2
    100kg 2,2

    Barbell Front Squats 50kg 5,4,4
    Barbell Good Mornings 50kg 8,8,8
    Double Overhand Grip Deadlift 100kg 10,10,10
    Seated Calf Raise 60kg 10,10,10

    Was a little worried last night that my glutes were too tight for a big legs session today (tight glutes give me unbearable pain in my knees). I gave them a pretty good stretch last night but during my warm up I still got stabbing pain in my right knee. Did some more stretching though and they came good did plenty of 20kg front and back Squats as warm up to make sure everything was sweet. All came together really well, I'm particularly happy with the 3 sets of deadlifts which were an awesome way to finish off the session.
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

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

    Lunch

    Naked Burrito
    50g WPC in semi skimmed milk
    3 fish oil caps

    C-----C-----F-----P
    1066-26----61----106

    Dinner (on holiday from here)

    Burger and fries
    wine
    whiskey night cap

    C-----C-----F-----P
    1633-136--50----56

    Total

    C-----C-----F-----P
    2930-165--127--180

    9g of fibre 156g net carbs

    When I was on holiday I ate like a pig as would be expected

    Didn't bother logging but I did train on Sunday morning, weighed in at 86.9kg this morning too +3.2kg weight gain

    Originally Posted by NickelArse View Post
    29th October Holiday Full Body Workout

    Barbell Squats 185lbs 3 135lbs 5,5,5,5
    Barbell Press 95lbs 5,4,4,4
    Straight Bar Pullups 8,6,6,6
    Barbell Bench Press 135lbs 6,6,6,6
    EZ Bar Bicep Curl 55lbs 10,10,8,6
    EZ Bar Tricep Extension 55lbs 10,10,10,8
    Barbell Row 135lbs 6,6,6,6
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  3. #213
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    30th October Arms and Abs Workout 86.9kg

    EZ Bar Bicep Curl 37.5kg 6,5,4
    Hanging Leg-Hip Raise (toes to hands) 6,4,4
    Seated Incline Hammer Curls 16kg each 8,6,5
    Weighted Decline Sit Up 10kg 10,10,10
    EZ Bar Preacher Curl 17.5kg 14,12,10
    Weighted Side Bends 25kg 8,8,8
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Naked Buritto
    3 fish oil caps

    C-----C-----F-----P
    750--14----51----56

    Dinner

    50g cashews
    Peri peri chicken brest and salad
    5g creatine monohydrate

    C-----C-----F-----P
    785---33---33----87

    Total

    C-----C-----F-----P
    1706-47----100----150

    11g of fibre 36g net carbs

    Back on creatine for a few weeks to get some strength gains
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  4. #214
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    Training:
    Originally Posted by NickelArse View Post
    31st October Pull Workout 84.9kg

    Wide Grip Weighted Pullups +30kg 3,2 +20kg 4
    Mixed Grip Barbell Row 90kg 6,5,5
    Mixed Grip Barbell Shrug 140kg 6,4,4
    Neutral Grip Chinups 6,6,6
    Dumbbell Row 50kg each 5,4,4
    Lat Pulldown 59kg 8,6,6,6

    Absolutely epic workout, not quite up to peak strength on pull ups but not far away.
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

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

    Lunch (midday)

    Naked Burrito
    30g WPC in semi skimmed milk (I had this 4 hours after lunch to try and maximise MPS)
    3 fish oil caps

    C-----C-----F-----P
    1030-32----61----89

    Dinner (1900ish)

    Peri Peri Chicken and Salad
    50g cashew nuts
    40g dark choc with 20g peanut butter

    C-----C-----F-----P
    1136-45----64----92

    Total

    C-----C-----F-----P
    2397-80----141----199

    15g of fibre 65g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  5. #215
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    1st November Push Workout 84.9kg

    Barbell Bench Press

    20kg 10
    60kg 3
    80kg 1
    100kg 1,1
    90kg 2,2,2

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

    Happy with that
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

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

    Lunch (midday)

    Naked Burrito
    30g WPC in semi skimmed milk (I had this 4 hours after lunch to try and maximise MPS)
    3 fish oil caps

    C-----C-----F-----P
    1019-30----61----88

    Dinner (1900ish)

    140g mozzarella caprese salad
    200g sirloin steak
    5g creatine

    C-----C-----F-----P
    926---4----70----69

    Total

    C-----C-----F-----P
    2176-37----147--175

    3g of fibre 34g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  6. #216
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    2nd November Legs Workout 84.9kg

    Mixed Grip Barbell Deadlift

    100kg 10
    140kg 1
    160kg 1
    200kg 1
    180kg 1,1,1
    140kg 5,5

    Barbell Squat 75kg 9,9,9 (Day 2 Linear Progression 9x3 @ 60% 1RM)
    Barbell Front Squat 50kg 5,5,5
    Barbell Good Mornings 50kg 6,6,6
    Barbell Lunge 20kg 6,6,6

    Monster session
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

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

    Lunch (1200)

    Grilled chicken breast salad with 2 boiled eggs
    3 fish oil caps

    50g WPC in semi skimmed milk (I had this at 1600 to try and maximise MPS)
    50g cashews

    C-----C-----F-----P
    1163-32----64----114

    Dinner (2200 late dinner because I was at the movies)

    mozzarella and bacon salad
    3 glasses of champagne at the movies
    5g creatine

    C-----C-----F-----P
    1039-11----59----45

    Total

    C-----C-----F-----P
    2433-46----139--177

    4g of fibre 42g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  7. #217
    keto enthusiast NickelArse's Avatar
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    NickelArse is offline
    Training:
    03/11 Rest day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

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

    Lunch (1200)

    Naked buritto
    3 fish oil caps

    40g WPC in semi skimmed milk (I had this at 1600 to try and maximise MPS)

    C-----C-----F-----P
    1065-33----62----96

    Dinner (1900)

    caprese salad
    200g sirloin
    5g creatine

    C-----C-----F-----P
    954---1----72----75

    Total

    C-----C-----F-----P
    2163-34----150--171

    3g of fibre 31g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  8. #218
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    4th November Pull Workout 84.9kg

    Wide Grip Pullups 8,8,8
    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
    Hanging Leg-Hip Raise (toes to hands) 6,5,4
    Neutral Grip Chinups 6,6,5
    Seated Incline Dumbbell Hammer Curls 16kg each 6,4,4
    Dumbbell Row 46kg each 6,6,5
    Weighted Side Bends 25kg 8,8,8

    Really awesome workout today, kept my heart rate really high by keeping rest between sets to a minimum. Avg heart rate of 134 for the session is pretty high by

    [img]https://i.imgur.com/LtatGbI.png[img]
    [img]https://i.imgur.com/xawOIyz.png[img]

    Also took a progress shot, got a great pump but still too much body fat for decent definition

    [img]https://i.imgur.com/42Okf8F.jpg[img]
    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 (1200)

    80g Biltong
    150g mozzarella caprese salad
    3 fish oil caps
    5g creatine

    C-----C-----F-----P
    815---3----56----74

    Dinner

    (1600) 30g WPC in full cream milk

    (1930) Peri peri chicken breast
    50g cashews

    C-----C-----F-----P
    867--30----43----89

    Total

    C-----C-----F-----P
    1886-36----115----174

    3g of fibre 33g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  9. #219
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    Today's prescription was day 1 of my barbell overhead press linear progression. Which is meant to be 5 set of 5 reps at 60kg but I felt well off the boil and only managed the single rep at 60kg before needing to dial it back to 55kg to squeeze out the 5 sets, this is a significant drop in strength from my last heavy press session on 21/10.

    I actually felt the weakest in my core and nearly toppled over backwards when I got my 60kg press overhead. Pretty sure I can put the drop down to low calories for the past couple of days and some really heavy lifting on Thursday and Saturday. Did manage to drop 1.5kg overnight so the calorie deficit is paying off

    Considering my strength was a little bit lacking I decided to go high volume and keep the rests periods brief.

    5th November Push Workout 83.4kg

    Barbell Overhead Press

    20kg 6
    30kg 2
    40kg 1
    60kg 1
    55kg 3,3,2,2

    30kg - 10,9,6
    20kg - 7,8 (these 5 sets were meant to be 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 6,6,6
    Dumbbell Seated Press 16kg each 8,8,8
    Dumbbell Pullover 28kg 6,6,6

    Obviously disappointed with the pressing but feel like I made up for it with some big volume
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

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

    Lunch (midday)

    Naked Burrito
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    839----23----54----63

    Dinner (1900ish)

    Roast chicken and veg
    40g WPC in whole milk (I had this just before bed to try and maximise MPS)

    C-----C-----F-----P
    966--42----47----100

    Total

    C-----C-----F-----P
    2036-68----117----181

    13g of fibre 55g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  10. #220
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    NickelArse is offline
    Training:
    Originally Posted by NickelArse View Post
    6th November Legs Workout 84.5kg

    Barbell Back Squats

    20kg 10
    60kg 1,1
    90kg 4,4,4,4

    Barbell Front Squats 40kg 5,5,5
    Barbell Good Mornings 40kg 10,10,10
    Barbell Lunge 20kg 5,5,5
    Double Overhand Grip Deadlift 100kg 8,8,8
    Calf Raise 70kg 8,8,8

    So based of the information in the below 2 videos featuring tom purvis I decided to use today's legs sessions to slightly recalibrate my squat technique with increased width in my stance and (ideally) a more upright position at the bottom of the lift.

    This should more directly target the quads and put less strain on my lower back.

    https://www.youtube.com/watch?v=Av3LO2GwpAk
    https://www.youtube.com/watch?v=KGEKRjlZKf8

    I took some vids of my squatting this morning so I'll post them up when I've had a chance to edit them.


    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch (midday)

    Peri Peri chicken salad
    3 fish oil caps
    40g WPC in semi skimmed milk (took this at 1600 to maximise MPS)

    C-----C-----F-----P
    599----29----15----86

    Dinner

    Met up with a mate visiting from Australia so we went out and had burgers and a few beers/drinks

    C-----C-----F-----P
    1951-137---58---67

    Total

    C-----C-----F-----P
    2682-169--81----164

    3g of fibre 166g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  11. #221
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
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    NickelArse is offline
    Training:

    07/11 Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

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

    Lunch (midday)

    Pork Chop, 2 boiled eggs and broc.c.oli
    3 fish oil caps
    40g WPC in semi skimmed milk (took this at 1600 to maximise MPS)

    C-----C-----F-----P
    778--31----38----83

    Dinner

    250g Sirloin Steak
    Caprese Salad

    C-----C-----F-----P
    1035--1----79----81

    Total

    C-----C-----F-----P
    1885-32----125--164

    5g of fibre 27g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  12. #222
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
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    Training:
    Originally Posted by NickelArse View Post
    8th November Pull Workout 84.5kg

    Wide Grip Weighted Pullups +40kg 2 +30kg 3,3
    Mixed Grip Barbell Row 100kg 5,3,3
    Mixed Grip Barbell Shrug 140kg 8,5,5
    Neutral Grip Chinups 8,8,6
    Dumbbell Row 50kg each 6,5,5
    Lat Pulldown 65kg 8 59kg 8,8,8
    Double Overhand Grip Barbell Shrug 100kg 10,6,6

    Killed it, vid incoming too
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    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
    72----0----8----0

    Lunch (midday)

    Roast Ham and veg
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    459---19----21----47

    Dinner (1800ish)

    Mozzarella and Bacon Salad

    C-----C-----F-----P
    736----4----59----46

    Shake (2100ish)

    50g WPC in whole milk (I had this just before bed to try and maximise MPS)

    C-----C-----F-----P
    382----16----14----48

    Total

    C-----C-----F-----P
    1736-42----102--159

    7g of fibre 35g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  13. #223
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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 November Arms and Abs Workout 84.5kg

    Barbell Bicep Curl 40kg 5,4,3
    Hanging Leg-Hip Raise (toes to hands) 8,6,6
    Seated Incline Hammer Curls 18kg each 6,5,4
    Weighted Decline Sit Up 20kg 10,8,8
    EZ Bar Preacher Curl 17.5kg 10x7
    Weighted Side Bends 30kg 10,6,6
    Knee Raise 8,8,8
    Cable Bicep Curl 12.5kg each 10,5,5
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Lunch was on the run as I was heading to our team building/staff party at midday

    50g Cashews
    50g WPC in semi skimmed milk
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    649--27----36----55

    Dinner

    Massive piss up after dinner, didn't get to bed until 3am

    C-----C-----F-----P
    2646-80----86----93

    Total

    C-----C-----F-----P
    3394-107----130----155

    15g of fibre 92g net carbs

    Training:

    10/11 Rest day (hungover day is probably more accurate)

    Nutrition:

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    50g Cashews
    Avocado Salad
    100g Rollitos of ham and cheese
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    1023-31----67----60

    Dinner

    225g Pan Fried Halloumi
    40g WPC in whole milk

    C-----C-----F-----P
    1048-18----69----90

    Total

    C-----C-----F-----P
    2143-49----144----150

    27g of fibre 22g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  14. #224
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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 November Push Workout

    Weighted Narrow Grip Tricep Dips +40kg 3,2,2
    Barbell Overhead Press 40kg 6,6,6,6
    EZ Bar Skull Crushers 32.5kg 7,5,4
    EZ Bar Tricep Extension 22.5kg 12,10,10
    Dumbbell Pullovers 28kg 8,8,8
    Barbell Close Grip Bench Press 60kg 8,6,6
    Bodyweight Dips 5,5,4
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    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
    72----0----8----0

    Lunch (midday)

    180g Sirloin Steak with salad
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    817----31----54----51

    Snack (1600ish) 4 hours after lunch for maximum MPS

    30g WPC in water

    C-----C-----F-----P
    114----1----2----23

    Dinner (2000ish) 4 hours later to maximise MPS

    300g peri peri chicken breast
    200g grilled br.o.c.c.oli

    C-----C-----F-----P
    453---24----5----80

    Total

    C-----C-----F-----P
    1543-59----69----172

    16g of fibre 43g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  15. #225
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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 November Legs Workout 83.6kg

    Barbell Low Bar Back Squats

    20kg 6
    60kg 1,1
    80kg 1
    90kg 1
    100kg 1
    120kg 1,1,1
    100kg 3,3,3

    Barbell Front Squats 50kg 5,4,4
    Barbell Good Mornings 50kg 8,8,8
    Double Overhand Grip Deadlift 100kg 10,10,10 (accidentally grabbed the bar mixed grip for my 2nd set )
    Calf Raise 70kg 10,10,10 50kg 10,10,10

    Awesome workout today, experimented with a wider stance and the low bar position and felt a great deal more powerful in the lift.

    On my second set at 120kg the bar slipped off my shoulder blades but I managed to save the lift without too much hassle.

    Don't want to get ahead of myself but I do feel like I've got some serious potential in my squatting numbers with this new technique.
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    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
    72----0----8----0

    Lunch (midday)

    300g peri peri chicken breast with salad
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    467----30----4----76

    Dinner

    200g sirloin
    150g mozzarella caprese salad
    40g home made cheddar crisps

    C-----C-----F-----P
    1315-10----106----83

    Total

    C-----C-----F-----P
    1941-43----118----177


    9g of fibre 34g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  16. #226
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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 November Pull Workout 82.9kg

    Wide Grip Pullups 18,4,5
    Double Overhand Grip Barbell Row 60kg 7,7,7
    Double Overhand Grip Barbell Shrug 100kg 10,10,10
    Double Underhand Grip Chinups 8,6,6
    Hanging Leg-Hip Raise (toes to hands) 6,5,4
    EZ Bar Bicep Curl 32.5kg 8,6,5
    Dumbbell Row 40kg each 8,5,5
    Weighted Side Bends 25kg 8,8,8

    Decent workout today, feeling a bit flat and run down overall though plus I've been having very restless nights sleep on Saturday and Sunday night.

    I've been hitting the stims pretty hard and obviously training pretty hard too so I think I'm on the cusp of adrenal fatigue and over training. With all that in mind gonna take a mini stim detox and use that as an opportunity for some well earned deloading workouts. Should be back tearing it up by Friday
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    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
    72----0----8----0

    Lunch (11:00)

    Homemade naked burrito with beef cheddar and salad
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    753----15----50----58

    Snack (15:00) 4 hours later to maximise MPS

    40g WPC in semi skim milk

    C-----C-----F-----P
    290----17----8----40

    Dinner (19:00) 4 hours later to maximise MPS

    280g sirloin with salad

    C-----C-----F-----P
    651----5----46----60

    Total

    C-----C-----F-----P
    1853-40----112----176


    8g of fibre 32g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  17. #227
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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
    14th November Deloading Push Workout 82.9kg

    Dumbbell Bench Press 30kg each 5,5,5
    Dumbbell Overhead Press 20kg each 5,5,5
    EZ Bar Skull Crushers 27.5kg 4,4,4
    Dumbbell Pullovers 20kg 6,6,6
    Dumbbell Pec Fly 12kg each 6,6,6
    Dumbbell Lateral Raise 10kg each 7,7,7
    Tricep Extension (using plate only) 20kg 6,6,6
    Nutrition:

    Breakfast

    Bullet Proof Coffee

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

    Lunch (11:00)

    Homemade naked burrito with beef cheddar and salad
    5g creatine
    3 fish oil caps

    C-----C-----F-----P
    753----15----50----58

    Snack (15:00) 4 hours later to maximise MPS

    40g WPC in semi skim milk

    C-----C-----F-----P
    290----17----8----40

    Dinner (19:00) 4 hours later to maximise MPS

    280g peri peri chicken breast

    C-----C-----F-----P
    364--11----4----69

    Total

    C-----C-----F-----P
    1479-43----70----167

    3g of fibre 40g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  18. #228
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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 November Cardio Workout 83.4kg

    366 calories burnt
    27:32 duration

    Heart rate average - 146
    Heart rate max - 196

    2km treadmill run in 9:00 (pace 4:30 p/km)
    2km bike in 4:19 (7/30 resistance)
    500m row in 2:19 (1/10 resistance)

    Nice session this morning, very proud of myself for hitting pb speed on the treadmill.

    Now today is a 24 hour fast until 17:00


    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

    150g mozzarella in a caprese salad
    280g peri peri chicken breast with coleslaw
    3 Fish Oil Caps
    5g creatine

    C-----C-----F-----P
    1106-18----71----97

    Total

    C-----C-----F-----P
    1250-18----87----97

    2g of fibre so 16g net carbs
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  19. #229
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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
    Bulk Update

    Training:

    16th November Deloading Legs Workout 83.4kg

    Barbell Low Bar Back Squats 60kg 4,4,4
    Double Overhand Grip Deadlift 80kg 6,6,6
    Barbell Front Squats 20kg 5,5,5
    Barbell Good Mornings 30kg 6,6,6
    Barbell Lunge 10kg 4,4,5
    Calf Raise 30kg 10,10,10

    Had some spare time at the end of the workout so I did some extra low bar squats to do some extra work on my technique because it's a relatively new addition to my routine.

    Barbell Low Bar Back Squats 40kg 5,5,5,5
    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

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


    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Naked Burrito

    C-----C-----F-----P
    775----15----54----56

    Dinner

    Peri Peri Chicken and Coleslaw

    C-----C-----F-----P
    420----17----20----41

    Snacks

    50g whey in semi skimmed milk

    C----C----F----P
    328----17----8----48


    Total

    C-----C-----F-----P
    1622----49----90----152


    Training:
    17th November Deloading Pull Workout 82.8kg

    Wide Grip Pullups 4,4,4
    Double Overhand Grip Barbell Row 40kg 6,6,6
    Double Overhand Grip Barbell Shrug 80kg 6,6,6
    Decline Situps 6,6,6
    EZ Bar Bicep Curls 17.5kg 5,5,5
    Dumbbell Row 28kg each 5,5,5
    Seated Incline Dumbbell Hammer Curls 12kg 5,5,5
    Lat Pulldown 45kg 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
    72----0----8----0

    Lunch

    Naked Burrito

    C-----C-----F-----P
    775----15----54----56

    Dinner

    Pho with mates then a night out of boozing

    C-----C-----F-----P
    1857----106----39----31

    Snacks

    40g whey in semi skimmed milk

    C----C----F----P
    364----16----14----45

    Total

    C-----C-----F-----P
    3095----137----115----139

    Training:

    18th November Push Workout 82.9kg

    Barbell Bench Press

    20kg 10
    60kg 3
    80kg 1,1
    100kg 1,1,1
    105kg 1
    90kg 2,2,2

    Barbell Overhead Press 40kg 6,6,6,6
    Incline Barbell Bench Press 60kg 6,6,6,6
    Dumbbell Pec Fly 18kg each 6,6,5
    Dumbbell Pullover 30kg 6,6,6
    Dumbbell Bench Press 26kg each 8,6,6,6
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

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

    Lunch

    Caprese Salad

    C-----C-----F-----P
    532----1----47----27

    Dinner

    Friends Birthday Dinner, more boozing and crappy food

    C-----C-----F-----P
    1614----96----51----30

    Total

    C-----C-----F-----P
    2377----100----114----75

    Training:

    19/11 Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Massive plate of Peking Duck with pancakes

    C-----C-----F-----P
    1216----43----72----98

    Dinner

    Tuna and Avocado Salad

    C-----C-----F-----P
    429----5----18----62

    Total

    C-----C-----F-----P
    1789----48----106----160


    Training:
    20th November Upper Body Workout 83.7kg

    Barbell Bench Press 60kg 5,5,5
    Double Overhand Grip Barbell Row 60kg 6,6,6
    Barbell Press 40kg 6,6,6
    Neutral Grip Chinups 6,6,6
    Double Overhand Grip Barbell Shrug 80kg 10,10,10
    Dips 4,4,4
    EZ Bar Bicep Curls 27.5kg 8,7,6
    Dumbbell Lateral Raise 14kg 6,5,5
    Seated Incline Dumbbell Hammer Curls 16kg 5,5,5

    Was meant to do a heavy legs session this morning but wasn't feeling 100% so decided to do some upper body stuff instead.

    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

    C-----C-----F-----P
    775----15----54----56

    Dinner

    50g Cashews
    60g dark choc with 30g peanut butter
    250g fried halloumi

    C-----C-----F-----P
    1654----30----132----79

    Snacks

    40g whey in semi skimmed milk

    C----C----F----P
    290----17----8----40

    Total

    C-----C-----F-----P
    2890----62----210----182

    Training:

    21st November Legs Workout 83.7kg

    Barbell Low Bar Back Squats

    20kg 6
    60kg 1
    80kg 1,1
    120kg 2,1,1
    100kg 3,3,3

    Mixed Grip Deadlift 160kg 3,2,2,2
    Barbell Front Squats 50kg 3,3,3
    Barbell Good Mornings 50kg 6,6,6
    Barbell Lunge 20kg 5,5,5

    Annoying workout this morning, some gimp was using the platform (wooden floorboards) squat rack so I had to use one with rubber matting underneath which is annoying because it has a fair bit of give and leads to an unpleasant uneasy feeling. Then 2 minutes before I was about to shift to the deadlifting platform the same gimp moved there to do 3 rep sets of 60kg sumo deadlifts.

    Was also left a little bit hollow by not being able to push out more reps of 120kg squats, was hoping for a 3 rep set but alas I guess I'm still getting accustomed to the low bar setup. Overall volume was pretty satisfying even with the low rep ranges.

    Just gotta keep on keeping on.
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    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
    72----0----8----0

    Lunch

    Naked Burrito

    C-----C-----F-----P
    775----15----54----56

    Dinner

    Peri Peri Chicken with Coleslaw

    C-----C-----F-----P
    558----18----24----66

    Snacks

    40g WPC in whole milk

    C-----C-----F-----P
    344----16----14----40

    Total

    C-----C-----F-----P
    1836----52----100----180

    Training:

    22nd November Pull Workout 83.3kg

    Wide Grip Weighted Pullups +40kg 3,2,2
    Mixed Grip Barbell Row 100kg 5,4,4
    Mixed Grip Barbell Shrug 140kg 8,6,6
    Weighted Neutral Grip Chinups +20kg 4,3,3
    Dumbbell Row 50kg each 6,5,4
    Lat Pulldown 59kg 8,8,8
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    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
    72----0----8----0

    Lunch

    Naked Burrito with guac

    C-----C-----F-----P
    988----21----75----58

    Dinner

    Dark Choc with Peanut Butter
    Peri Peri Chicken with Coleslaw and Bacon

    C-----C-----F-----P
    1285----25----85----97

    Snacks



    C-----C-----F-----P


    Total

    C-----C-----F-----P
    2432----49----168----173

    Training:
    23rd November Arms and Abs Workout 83.3kg

    Barbell Bicep Curl 45kg 4,3,3
    Hanging Leg-Hip Raise (toes to hands) 10,6,6
    Seated Incline Hammer Curls 20kg each 4,4,4
    Weighted Decline Sit Up 30kg 3 24kg 4,3
    EZ Bar Preacher Curl 22.5kg 10,10,10 17.5kg 10,10,10,10
    Weighted Side Bends 30kg 10,6,6
    Knee Raise 8,8,8

    Nutrition:

    Pre-Workout

    4g Beta Alanine
    4g AAKG

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


    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Naked Burrito with guac

    C-----C-----F-----P
    960----24----72----57

    Dinner

    Caprese Salad
    200g Sirloin Steak

    C-----C-----F-----P
    934----1----72----70

    Snacks

    50g cashew nuts
    40g WPC in semi skimmed milk

    C-----C-----F-----P
    510----17----30----43

    Total

    C-----C-----F-----P
    2503----42----182----177


    Training:
    24th November Cardio Workout 83.7kg

    330 calories burnt
    20:05 duration

    Heart rate average - 166
    Heart rate max - 187

    Distance - 3.8km
    Pace - 5:17 min/km
    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

    240g Sirloin steak
    4 cheddar home made crisps
    40g WPC in whole milk

    C-----C-----F-----P
    993----17----58----102

    Total

    C-----C-----F-----P
    1137----17----74----102

    Training:
    25th November Push Workout 82.8kg

    Barbell Overhead Press

    20kg 10
    30kg 3,3
    40kg 1,1
    60kg 1
    55kg 3,3,3
    60kg 1

    30kg - 10,10,8,7,6 (boring but big)

    Dumbbell Lateral Raise 16kg each 6,4,4
    EZ Bar Front Raise 25kg 8,7,6
    EZ Bar Upright Row 25kg 10,10,10
    Straight Arm Lateral Raise 10kg each 5,5,5
    Dumbbell Seated Press 16kg each 10,10,7

    Realised what I've been doing wrong with my pressing and not been able to progress. Not leaning back enough, now before the strict form police come in here and tell me everything that's wrong with that, I understand that it decreases the load on the anterior deltoids while incorporating some pectoral activation. However for the purposes of increasing the power in the lift I'm going to aim for the old powerlifting style of pressing as seen here.

    So whilst I was a little bit downtrodden at another heavy press day without progress I'm happy to have made some inroads into understanding why

    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

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

    Lunch

    Tesco - Spinach & Ricotta Filled Chicken Breast Fillets
    Tesco - Chicken With Prosciutto & Mozzarella
    Coleslaw

    C-----C-----F-----P
    1171----24----68----114

    Dinner

    Home made chicken parmiganas
    zucchini chips
    massive salad

    C-----C-----F-----P
    753----2----56----61

    Snacks



    C-----C-----F-----P


    Total

    C-----C-----F-----P
    2155----29----140----193
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    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  20. #230
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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:
    26th November Legs Workout 82.3kg

    Mixed Grip Barbell Deadlift

    100kg 5
    140kg 1,1
    200kg 1 (first was real smooth, went for a second single but failed)
    180kg 2,2,2
    160kg 3,3

    Barbell Squat 75kg 6,6,9,9 (was meant to beDay 2 Linear Progression 9x3 @ 60% 1RM, but I was really gassed after deads and it took me a bit to find my feet)
    Barbell Good Mornings 60kg 6,6,6
    Barbell Lunge 20kg 5,5,5
    Calf Raise 80kg 6,6,6 40kg 40

    Got a video of the 200kg Deadlift

    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    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
    72----0----8----0

    Lunch

    Naked Burrito

    C-----C-----F-----P
    743----10----53----56

    Dinner

    Had friends over for dinner, ate lots of meatballs and drank lots of wine

    C-----C-----F-----P
    1537----65----73----65

    Snacks

    40g WPC in Whole Milk

    C-----C-----F-----P
    391----16----17----45


    Total

    C-----C-----F-----P
    2830----94----151----184

    Training:
    27th November Cardio Workout 83.1kg

    393 calories burnt
    21:47 duration

    Heart rate average - 173
    Heart rate max - 190

    Distance - 4.18km
    Pace - 5:13 min/km

    My PB in pace is 4:52 so whilst I'm a little way away from that it still feels good to be getting some good Cardio sessions under my belt before doing some water skiing back in aus for xmas.

    Best thing about today was the avg heart rate of 173, that kind of intensity pays dividends to health, fitness and strength across the board.
    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

    250g fried halloumi
    50g WPC in whole milk

    C-----C-----F-----P
    1192----18----79----103

    Total

    C-----C-----F-----P
    1336----18----95----103


    Training:
    28th November Pull Workout 82.4kg

    Weighted Underhand Grip Chinups

    Bodyweight 3,3,1
    +20kg 1
    +60kg failed attempt
    +50kg 1

    Then my belt broke

    Bodyweight 15,10,8

    Mixed Grip Barbell Row 100kg 4,4,4
    Double Overhand Grip Barbell Shrug 100kg 12,12,12,12
    EZ Bar Bicep Curl 27.5kg 10,9,7
    Straight Bar Wide Grip Pullups 8,7,6

    Here's a pic of my broken belt



    Have a video of my chins which I'll post up

    Was surprised how much different I felt doing rows after chins when I normally do them after pull ups. Technically chins and pulls are both lat exercises but I definitely feel the chins activating the rhomboids more.

    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    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
    72----0----8----0

    Lunch

    Naked Burrito with guac

    C-----C-----F-----P
    1044----24----78----64

    Dinner

    58g cashew nuts
    50g WPC in water
    150g peri peri chicken

    C-----C-----F-----P
    775----27----34----87

    Snacks



    C-----C-----F-----P



    Total

    C-----C-----F-----P
    1978----54----120----169
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  21. #231
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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
    29th November Cardio Workout 82.4kg

    387 calories burnt
    23:30 duration

    Heart rate average - 167
    Heart rate max - 182

    Distance - 4.20km
    Pace - 5:36 min/km

    Fair bit slower than Monday but I don't care about that. Haven't been running much at all recently so not surprising my recovery rate is on the slow side
    Nutrition:

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

    Lunch

    Bullet Proof Coffee

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


    Dinner

    150g mozzarella in a caprese salad
    300g peri peri chicken breast
    20g biltong
    40g 85% dark choc
    3 Fish Oil Caps
    5g creatine

    C-----C-----F-----P
    1064-12----62----114

    Total

    C-----C-----F-----P
    1136-12----70----114

    4g of fibre so 8g net carbs[
    insta www.instagram.com/strongbanter
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  22. #232
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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
    30th November Push Workout 82.0kg

    Weighted Narrow Grip Tricep Dips +30kg 5,5,5
    Barbell Overhead Press 40kg 6,6,6,6
    EZ Bar Skull Crushers 35kg 4,4,4
    EZ Bar Tricep Extension 30kg 8,6,6
    Barbell Close Grip Bench Press 60kg 6,6,6
    Dumbbell Pullovers 30kg 8,5,5
    Bodyweight Dips 4,4,4
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    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
    72----0----8----0

    Lunch (11:00)

    Homemade naked burrito with beef cheddar and guac
    3 fish oil caps

    C-----C-----F-----P
    950--22----72----56

    Snack (15:00) 4 hours later to maximise MPS

    45g WPC in water

    C-----C-----F-----P
    175----2----3----35

    Dinner (19:00) 4 hours later to maximise MPS

    230g sirloin with bourban glazed ribs and beans

    C-----C-----F-----P
    837--20----51----78

    Total

    C-----C-----F-----P
    2121-47----134----187


    14g of fibre 33g net carbs
    insta www.instagram.com/strongbanter
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  23. #233
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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:
    1st December Legs Workout 82.0kg

    Barbell Low Bar Back Squat 87.5kg 6,6,6,6 (Day 3 Linear Progression 6x4 @ 70% 1RM)
    Barbell Front Squat 50kg 5,5,5
    Barbell Good Mornings 60kg 6,6,6
    Barbell Lunge 40kg 2,2,2 20kg 8
    Calf Raise 80kg 6,6 90kg 4 40kg 30,20

    Squats were a grind but I got there as prescribed, increase in running has taken it's toll I think.
    Nutrition:

    Pre-Workout

    2 scoops jack3d

    C----C----F----P
    54----3----0----10


    Intra-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Homemade naked burrito with beef cheddar and guac
    3 fish oil caps

    C-----C-----F-----P
    757----12----54----54

    Snack

    40g WPC in skim milk

    C-----C-----F-----P
    198----7----5----33

    Dinner

    Massive team xmas party dinner, booze and food was crazy

    C-----C-----F-----P
    1680----187----80----49

    Total

    C-----C-----F-----P
    2788----209----147----153

    Training:
    2nd December Pull Workout

    Wide Grip Weighted Pullups +40kg 2,2,2 (on a straight bar)
    Mixed Grip Barbell Row 100kg 5,5,5
    Mixed Grip Barbell Shrug 140kg 8,8,8
    Double Underhand Grip Chinups 8,8,8
    Dumbbell Row 50kg each 5,5,5
    Lat Pulldown 59kg 8,8,8
    Nutrition:

    Pre-Workout

    2 scoops jack3d

    C----C----F----P
    54----3----0----10


    Intra-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Jerk chicken breast with avocado salsa

    C-----C-----F-----P
    511----10----21----74

    Dinner

    More drinking and eating bad food oops

    C-----C-----F-----P
    1636----114----45----56

    Total

    C-----C-----F-----P
    2327----127----77----147

    Training:

    03/12 Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Homemade naked burrito with beef cheddar and guac
    3 fish oil caps
    80g dark choc and 40g peanut butter

    C-----C-----F-----P
    1739----45----136----80

    Snack

    40g WPC in whole milk

    C-----C-----F-----P
    344----16----14----40

    Dinner

    1 meatball (leftovers)
    Small piece of Fried Chicken (leftovers)
    Omlette with goats cheese and bacon

    C-----C-----F-----P
    782----18----51----66

    Total

    C-----C-----F-----P
    2937----79----209----186

    Training:
    4th December Arms and Abs Workout 83.1kg

    Barbell Bicep Curl 45kg 4,3,3
    Hanging Leg-Hip Raise (toes to hands) 10,8,6
    Seated Incline Hammer Curls 20kg each 4,4,4
    Weighted Decline Sit Up 24kg 5,4,3
    EZ Bar Preacher Curl 22.5kg 10,10,10 17.5kg 10,10
    Weighted Side Bends 20kg 10,10,10

    Over indulged on the weekend. Back into the zone this week though
    Nutrition:

    Pre-Workout

    2 scoops jack3d

    C----C----F----P
    54----3----0----10

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Naked Burrito
    3 fish oil caps

    C-----C-----F-----P
    840----13----60----59

    Dinner

    116g cashews
    230g sirloin steak

    C-----C-----F-----P
    1180----28----85----72

    Snack

    50g WPC in water

    C-----C-----F-----P
    190----2----3----38

    Total

    C-----C-----F-----P
    2336----46----156----179

    Got a bit carried away with those cashews but I was starving

    Training:

    05/12 Rest Day

    Nutrition:

    Breakfast

    Bullet Proof Coffee

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

    Lunch

    Grilled chicken breast coated in mayonnaise with 2 boiled eggs

    C-----C-----F-----P
    444----1----28----46

    Snack

    40g WPC in semi skimmed milk

    C-----C-----F-----P
    290----17----8----40

    Dinner

    300g Peri Peri chicken breast with coleslaw

    we also went to another xmas aprt so had some low carb canapes and a few wines

    C-----C-----F-----P
    1655----50----79----114

    Total

    C-----C-----F-----P
    2461----68----123----200

    Training:
    6th December Cardio Workout

    325 calories burnt
    22:27 duration

    Heart rate average - 160
    Heart rate max - 173

    Distance - 4.20km
    Pace - 5:21 min/km

    Bit quicker than my last run but still felt like I was wearing lead shoes
    Nutrition:

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

    Lunch

    Bullet Proof Coffee

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


    Dinner

    150g mozzarella in a caprese salad
    300g peri peri chicken breast with coleslaw
    3 Fish Oil Caps
    5g creatine

    C-----C-----F-----P
    1029----18----60----102

    Total

    C-----C-----F-----P
    1101----18----68----102

    Training:
    7th December Push Workout 82.1kg

    Barbell Bench Press

    20kg 20
    60kg 3
    80kg 1
    100kg 2,2
    105kg 1,1
    90kg 3,3

    Barbell Overhead Press 40kg 6,6,6,6 (Day 3 Linear Progression 6x4 @ 70% 1RM)
    Incline Barbell Bench Press 60kg 6,6,6,5
    Dumbbell Pec Fly 18kg each 8,6,5
    Dumbbell Pullover 30kg 6,6,6
    Dumbbell Bench Press 26kg each 8,6,4,4

    Really awesome workout, I'm leaning out whilst staying strong
    Nutrition:

    Pre-Workout

    1 Scoop Mesomorph

    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
    72----0----8----0

    Lunch (11:00)

    Homemade naked burrito with beef cheddar and guac
    3 fish oil caps

    C-----C-----F-----P
    891----21----66----56

    Snack (15:00) 4 hours later to maximise MPS

    40g WPC in semi skimmed milk

    C-----C-----F-----P
    290----17----8----40

    Dinner

    300g peri peri chicken breast with bacon

    C-----C-----F-----P
    742----11----16----94

    Total

    C-----C-----F-----P
    2082----52----98----208
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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  24. #234
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
    Location: London, United Kingdom (Great Britain)
    Posts: 2,237
    Rep Power: 17384
    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 December Cardio Workout 80.6kg

    349 calories burnt
    22:46 duration

    Heart rate average - 161
    Heart rate max - 185

    Distance - 4.13km
    Pace - 5:30 min/km
    Nutrition:

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

    Lunch

    Bullet Proof Coffee

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


    Dinner

    150g mozzarella in a caprese salad
    260g crispy skin salmon teryaki style
    3 Fish Oil Caps
    5g creatine

    C-----C-----F-----P
    1189-3----81----110

    Total

    C-----C-----F-----P
    1261-3----89----110

    Training:
    Originally Posted by NickelArse View Post
    9th December Legs Workout 81.1kg

    Barbell Low Bar Back Squats

    20kg 10
    60kg 5
    80kg 1,1
    112.5kg 3,2,2,2,2 (meant to be Day 1 Linear Progression 3x5 @ 90% 1RM)

    62.5kg 10,10,10,10,10 (boring but big @ 50% 1RM)

    Barbell Good Mornings 60kg 6,6,6
    Double Overhand Grip Deadlift 100kg 6,6,6
    Barbell Lunge 20kg 5,5,5
    Calf Raise 80kg 8,8,8,8 40kg 30,20

    Bit frustrated to finish below target on heavy squats, I'll put that down to calorie restriction I think.

    Otherwise it was an amazing workout, particularly the boring but big squats. Haven't put that much volume into squats ever I don't think so I should be pretty sore tomorrow.

    DMAA I purchased gets five stars, seemed to give me more and more energy as my workout progressed, absolutely outstanding
    Nutrition:

    Pre-Workout

    2 scoops jack3d (with 25mg DMAA)

    C----C----F----P
    54----3----0----10


    Intra-Workout

    4g Beta Alanine
    4g AAKG

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

    Breakfast

    Titanium Tea

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

    Lunch (11:00)

    Roast chicken breast stuffed with ricotta
    3 fish oil caps
    5g creatine

    C-----C-----F-----P
    546----10----24----73

    Snack (15:00) 4 hours later to maximise MPS

    40g WPC in whole milk

    C-----C-----F-----P
    344----16----14----40

    Dinner

    My parents bought my fiance and I dinner voucher at Aqua Shard, it was **** food but we stuffed ourselves silly

    C-----C-----F-----P
    1772----171----92----62

    Total

    C-----C-----F-----P
    2815----200----138----192
    insta www.instagram.com/strongbanter
    lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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