STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[mplsdunk]

if you can hit 100 you can start working on doubles

I was trying. I never could get the rope around fast enough for the second pass under my feet.

 

[DonRafa]

I was trying. I never could get the rope around fast enough for the second pass under my feet.

try doin power jumps (big jump with a single pass). once you get those down try a few slow doubles.

 

[ahat]

Went to the boxing club after almost three weeks. Was toast after 3 rounds of pads. Did my usual circuit, shadow box with weights, jump rope, heavy bags and speed bags.

Felt good to be back though. Might go again Thursday. Gonna run and hit some lightweights tomorrow.

Was using these old school gloves ****s felt heavy af

 

[mplsdunk]

try doin power jumps (big jump with a single pass). once you get those down try a few slow doubles.

Aight thanks man, I’ll give those a try.

I was still just like an inch or less off the ground. I guess I gotta jump higher. I was just trying to spin it double time.

 

[mplsdunk]

Back squats

2x2 365
6x2 335
2x8 225

Wasn’t feeling the birthday squats today.

A bunch of other leg work and arms.

 

[BranchLifestyle]

Posted this in the “Never Pay Retail” thread but figured it’d get more traction here. They’re Busy sharing butt wiping methods.

Any who,

I have a jigsaw power tool...and they make the attachments for that for $40 on Amazon.

Might look goofy but it looks the same.

 

[njavier03]

finally got around to ordering wrist wraps. they were only $15.91 on Amazon. hopefully they're decent. the reviews were good.

 

[checks mcgee]

Chest yesterday:

Flat bench-
135x10
225x10
315x5
315x4
295x6
225x10

Incline DB-
100's x 10
100x10
100x10
100x8
60x10 burn out set


Decline cable fly/reverse grip tricep extension-
5 sets of 10 for both

accessories, etc



having some slight pain in my shoulder near my collarbone, any suggestions? stretches i can do?

 

[SupremeBeing5]

Been here 1hr half so far and didn’t even finish Sumo yet. Smh. No way I’m getting to accessories Tank Top Master

 

[Tank Top Master]

Gotta up the intake.

 

[Tank Top Master]

SupremeBeing5 I spent 1 hour in the rack today.

Get that work done.

 

[Tank Top Master]

Day 2: Bk Squat/ Sumo DL


1. Back Squat:
1x5 @ 235; 1x3 @ 270; 1x1+ [5] @ 300; 1x1 @ 315; 1x1 @ 340; 1x1 @ 365; 1x3 @ 285; 1x3 @ 270; 1x3 @ 250; 1x5 @ 235; 1x5 @ 235; 1x5 @ 220; 1x5+ [5] @ 205

2. T2: Sumo Deadlift:
1x5 @ 205; 1x5 @ 245; 1x3 @ 285; 1x5 @ 285; 1x7 @ 285; 1x4 @ 285; 1x6 @ 285; 1x8 @ 285

3. Leg Press 4x12 ss/
4. Smith Standing Calf Raise 4x12
5. Glute-Ham Raise 3x8
6. Lying Leg Curls 2x10
7. Seated Leg Curl 2x12
8. Thigh Abductor 3x12
9. Thigh Adductor 3x12
10. Weighted Decline Sit-ups 2x10 ss/
11. Seated Calf Raise 3x20



Summary: 44 working sets
Time: 2hrs, 34 mins.
Notes: Second worst day of the week. Saturdays take longer but Tuesdays are tougher.

 

[Tank Top Master]

Been here 1hr half so far and didn’t even finish Sumo yet. Smh. No way I’m getting to accessories Tank Top Master

Was gonna add more ab work but my muscles started cramping and involuntarily contracting after the second set. Almost had my homeboy push my 'ab' back in place.

 

[SupremeBeing5]

Mannnn... I spent all that time in the rack because I had to take a ****. Smh. Last thing I wanted was to have **** leaking down my leg and running out. I also haven’t squatted in 2 weeks or deadlifted in 6 weeks.

Btw I didn’t mention, I’ve been on a plant based diet for almost a year now.

Here’s my Tuesday.

3) Leg extensions ss w Hamstring curls 3x15
4) standing calf raises 4 x 12-15
5) seated calf raises 4 x 15
6) machine crunches 3 x 20 ss
7) leg raises 3x12
decline sit ups 3x15
9) reverse decline crunch3x15

Didn’t do my leg presses and forgot about lunges. Smh.

Saturday leg day is light, looks easy lol.

Sumo felt good for my first time doing it. I didn’t think I was gonna hit the 300lb squat, but I hit it pretty clean.

So far, so good.

Was gonna add more ab work but my muscles started cramping and involuntarily contracting after the second set. Almost had my homeboy push my 'ab' back in place.

Yikes. Sounds painful.

 

[SupremeBeing5]

Chest yesterday:

Flat bench-
135x10
225x10
315x5
315x4
295x6
225x10

Incline DB-
100's x 10
100x10
100x10
100x8
60x10 burn out set


Decline cable fly/reverse grip tricep extension-
5 sets of 10 for both

accessories, etc



having some slight pain in my shoulder near my collarbone, any suggestions? stretches i can do?

How much you weigh? Just curious.

 

[Tank Top Master]

Mannnn... I spent all that time in the rack because I had to take a ****. Smh. Last thing I wanted was to have **** leaking down my leg and running out.

You should already know to go before you start moving.

Yikes. Sounds painful.

Meh. It's annoying more so than anything. Gonna start having to bring snacks to the gym.

Brb with the George Foreman in the middle of the rack.

 

[DonRafa]

 

[ahat]

Back in the weight room. Destroy and rebuild. Back to the basics.

Treadmill for 15min
Elliptical 15min

SLDL 135 4x10
Barbell row 135 4x10
Seated rows 4x10
Pulldowns 4x10
Pull ups 5x5
Db curl 4x10
Db hammers 4x10

Be back where I was soon time

 

[BranchLifestyle]

You folks still tombout 2-3 hr workouts in here?

 

[blastercombo]

You folks still tombout 2-3 he workouts in here?

Lol.

But really, if you’re in the gym for 3 hours you’re either burning 2,500 calories and busting that *** foreal OR wasting soo much time.

 

[BranchLifestyle]

Lol.

But really, if you’re in the gym for 3 hours you’re either burning 2,500 calories and busting that *** foreal OR wasting soo much time.

Yeah, that's some goofy ****....but what do I know.

 

[JPS]

im at 1.5-2 hours but thats w/ cardio and abs

 

[SupremeBeing5]

You folks still tombout 2-3 hr workouts in here?

Lol.

But really, if you’re in the gym for 3 hours you’re either burning 2,500 calories and busting that *** foreal OR wasting soo much time.

Yeah, that's some goofy ****....but what do I know.

We’re doing a program.

 

[bodeine brazy]

Work at a Wal-Mart Cap 2. Pounds a fall off.

 

[Tank Top Master]

Yeah, that's some goofy ****....but what do I know.

Stay in your lane cuh.