Rumble Gang
formerly retrohead182
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Save money and save gainz and join a real gym
STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread
- Thread in 'General' Thread starter Started by cincoseisdos,
- Start date
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I usually hit the gym around 5pm.... yo that 9am eye candy is phenomenal. Making me wanna reevaluate life.
Side note almost saw a man die under 365 on the flat bench. I was too far away to help but luckily he was able to get it up enough to rack it on the halfway pins
Side note almost saw a man die under 365 on the flat bench. I was too far away to help but luckily he was able to get it up enough to rack it on the halfway pins
6 Rings G.O.A.T.
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Definitely more chicks in the gym during the morning.. 
JPS
formerly instagram
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Copped adipowers for $100
tpemp-VQKV-P2TQ-2BHD-6GDSN
tpemp-VQKV-P2TQ-2BHD-6GDSN
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Look for Groupons in your area.
calibeebee
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Straight backshots
I peeped her IG for a lil bit. I'm pretty sure she's on the juice. I was like, "if her boyfriend is a lifter with tribal tattoos....." And the 4th pic down, there it is
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I peeped her IG for a lil bit. I'm pretty sure she's on the juice. I was like, "if her boyfriend is a lifter with tribal tattoos....." And the 4th pic down, there it is
Ol girl dont even have **** she got pecs.
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Her face look like she fell asleep on her milk and Oreos. After effects of dat juice.
Last edited:
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Where that link. 
Rumble Gang
formerly retrohead182
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Did a HIIT workout today at work with our airpacks on. My partner wanted to do it and I thought why not since cutting for me starts April 1st. Your boy was dripping.
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Hit chest today. Boot looped my phone mid workout trying to "fix" why it kept randomly restarting SMH. Now I'm at Mcdonalds using their wifi to download the damn stock OS to flash it back, just so I can root it again. But a lot of good things are happening to me rn, so I'm not gonna let it bother me. Just wondering how long I can sit here with a fruit parfait on my computer before it's weird.
Bench:
330x1 (New Soundview)
295x5x3
Incline:
275x1
240x5x3
Incline Machine PRess:
4x10
Flat Machine PRess:
4x10
Machine FLy:
4x10
Decline Fly:
4x10
Knee Raises 4x10
Leg Raises 4x10
I think I have 3 more days until my cut. blah. I also wrote myself a bench program. Gonna try it after Im done with this cycle I'm on.
Knee feeling better, I'm able to keep it bent without having to stretch it out. THey tried to give me a 4/25 appointment, I told the lady that's ludicrous, give me a new PT place or something, I'm not walking around like this for 2+ months.
Went to record arms yesterday, mounted the cam, hit record...no memory card. All I could do is laugh lmao. Imma caress that L tonight.
Soon as I get this phone fixed im throwing back bicardi and working on these beats.
Bench:
330x1 (New Soundview)
295x5x3
Incline:
275x1
240x5x3
Incline Machine PRess:
4x10
Flat Machine PRess:
4x10
Machine FLy:
4x10
Decline Fly:
4x10
Knee Raises 4x10
Leg Raises 4x10
I think I have 3 more days until my cut. blah. I also wrote myself a bench program. Gonna try it after Im done with this cycle I'm on.
Knee feeling better, I'm able to keep it bent without having to stretch it out. THey tried to give me a 4/25 appointment, I told the lady that's ludicrous, give me a new PT place or something, I'm not walking around like this for 2+ months.
Went to record arms yesterday, mounted the cam, hit record...no memory card. All I could do is laugh lmao. Imma caress that L tonight.
Soon as I get this phone fixed im throwing back bicardi and working on these beats.
Last edited:
U
User 37837
Guest
Been looking for a while and can't find a good full body DB 3-day split. Can the fambilia post one. Thanks guys
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Did chest and a little bit of shoulders this morning, no breakfast, just a scoop of C4, some chewing gum, old 50 cent mixtapes and around 90 oz of water (kept refilling)
Flat Bench Press
Set 1: 135 lb × 22
Set 2: 300 lb × 3
Set 3: 285 lb × 5
Set 4: 285 lb × 4
Set 5: 275 lb × 5
Set 6: 225 lb × 8
Flat Dumbell Fly
Set 1: 30 lb × 15
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Set 4: 40 lb × 12
Set 5: 40 lb × 12
Sir Charles Dumbell raise (w/e that **** is called)
7 sets: 20 lb x 10 reps
Incline Dumbell Press
Set 1: 80 lb × 8
Set 2: 80 lb × 8
Set 3: 80 lb × 8
Set 4: 80 lb × 7
Set 5: 80 lb × 8
Decline Bench Press
Set 1: 185 lb × 8
Set 2: 205 lb × 10
Set 3: 225 lb × 6
Set 4: 225 lb × 6
Set 5: 225 lb × 6
Cable Crossover
Set 1: 50 lb × 20
Set 2: 70 lb × 10
Set 3: 100 lb × 8
Set 4: 90 lb × 10
Set 5: 80 lb × 10
Set 6: 70 lb × 10
Set 7: 70 lb × 10
Close Grip Flat Bench
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10
Set 4: 135 lb × 10
Set 5: 135 lb × 10
Front Dumbell shoulder raise
5 sets: 30lbs x 10
Hammer Incline Chest Machine
Set 1: 290 lb × 4
Set 2: 270 lb × 4
Set 3: 250 lb × 5
Set 4: 250 lb × 5
Set 5: 230 lb × 5
Flat Bench Press
Set 1: 135 lb × 22
Set 2: 300 lb × 3
Set 3: 285 lb × 5
Set 4: 285 lb × 4
Set 5: 275 lb × 5
Set 6: 225 lb × 8
Flat Dumbell Fly
Set 1: 30 lb × 15
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Set 4: 40 lb × 12
Set 5: 40 lb × 12
Sir Charles Dumbell raise (w/e that **** is called)
7 sets: 20 lb x 10 reps
Incline Dumbell Press
Set 1: 80 lb × 8
Set 2: 80 lb × 8
Set 3: 80 lb × 8
Set 4: 80 lb × 7
Set 5: 80 lb × 8
Decline Bench Press
Set 1: 185 lb × 8
Set 2: 205 lb × 10
Set 3: 225 lb × 6
Set 4: 225 lb × 6
Set 5: 225 lb × 6
Cable Crossover
Set 1: 50 lb × 20
Set 2: 70 lb × 10
Set 3: 100 lb × 8
Set 4: 90 lb × 10
Set 5: 80 lb × 10
Set 6: 70 lb × 10
Set 7: 70 lb × 10
Close Grip Flat Bench
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10
Set 4: 135 lb × 10
Set 5: 135 lb × 10
Front Dumbell shoulder raise
5 sets: 30lbs x 10
Hammer Incline Chest Machine
Set 1: 290 lb × 4
Set 2: 270 lb × 4
Set 3: 250 lb × 5
Set 4: 250 lb × 5
Set 5: 230 lb × 5
calibeebee
Supporter
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Ouch, idk how you can gym/preworkout with no food. You're a beast for that.
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Yea I kind of still am
. There's been one or 2 days when I can't resist a cookie or 2 so I guess you can say I'm cheating once a week . I'm not too strict on it though, I figure if I throw in some cardio in (which I haven't yet) I'll be alright I ate a huge meal at midnight last night
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Week 6
DL
225x5
315x5
365x5
410x2
Speed DL
340x3x3
Power shrugs- 315x5 335x5 365x5
Stiff leg DL- 225x5 245x5 265x5
Bent over rows- 225x5x2 245x5
Reverse grip lat pulldown- 320x5x3
Good mornings- 135x5x3
Pull ups- 4x5
Db curl- 40x8x3
Db hammer curl- 40x8x3
Concentration curl- 45x8x3
Ez bar curl- 85x8x4
Cardio
Weight felt easy today. Was same thing as week 3 minus the circuit. Easier than 3wks ago. Had some chocolate milk before, big up milk
DL
225x5
315x5
365x5
410x2
Speed DL
340x3x3
Power shrugs- 315x5 335x5 365x5
Stiff leg DL- 225x5 245x5 265x5
Bent over rows- 225x5x2 245x5
Reverse grip lat pulldown- 320x5x3
Good mornings- 135x5x3
Pull ups- 4x5
Db curl- 40x8x3
Db hammer curl- 40x8x3
Concentration curl- 45x8x3
Ez bar curl- 85x8x4
Cardio
Weight felt easy today. Was same thing as week 3 minus the circuit. Easier than 3wks ago. Had some chocolate milk before, big up milk
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I've been getting elbow pain lately and in my forearm too from what I think is deadlifting. Once it got heavy I notice it the day after.
Y'all got any suggestions besides straps?
Y'all got any suggestions besides straps?
calibeebee
Supporter
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I noticed that for myself during DL also. One thing that worked for me instantly was eccentric DB movements. When I was hurting, I would find the amount of weight I could lower from a contracted position to fully extended, with the most amount of pain that let me still do the exercise. I think I was using like 20 or 25 lb db's and just sloooooooly lowering them. When at the bottom, I would NOT curl the weight back up, I would start back from the top again. 2 sets of 10 each arm. The next day I would be basically incapacitated arms wise, but then 1 day after that the pain would be COMPLETELY gone and I'd be back to 100. Haven't had a single problem since.
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really? I'll try it, I'm deadlifting tomorrow and I'll do that after because it will be there probably. It's only in my left arm too. The overhand grip hand.
calibeebee
Supporter
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EXACT same for me. I go overhand with my left, underhand with the right. The left forearm was the problem arm.
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Ok word, damn curse brothers out here. 
I'll definately try that then after I dl.
I'll definately try that then after I dl.
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Shoulder day.
Dips 3x10
Pull-ups 5x6
Squats 135x15 225x2x8
Curls 5x10
Ohp 105 6x5
Military 55's 2x8 65x5
Lat raises and all that crap and some face pulls.
Saw a girl with a donk and a dude who had face tattoos to rival anthaun Dixon doing 75 pound swing curls. That was the highlight of the day.
Dips 3x10
Pull-ups 5x6
Squats 135x15 225x2x8
Curls 5x10
Ohp 105 6x5
Military 55's 2x8 65x5
Lat raises and all that crap and some face pulls.
Saw a girl with a donk and a dude who had face tattoos to rival anthaun Dixon doing 75 pound swing curls. That was the highlight of the day.
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Anyone care to critique my DL form? my prior max was 245 and i could never get higher because my grip kept slipping. well finally tried a mixed grip and worked up to 335 x 2.
Also heres a clip of me on the flat bench last night. has nothing on some of the numbers i see put up in this thread but theres nothing more satisfying than seeing yourself progress. just a few weeks ago i struggled to get 225 up 2 times.
Hit 245 for 3 reps after this too, thats my new sound view.
Also heres a clip of me on the flat bench last night. has nothing on some of the numbers i see put up in this thread but theres nothing more satisfying than seeing yourself progress. just a few weeks ago i struggled to get 225 up 2 times.
Hit 245 for 3 reps after this too, thats my new sound view.
