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

[JPS]

I was gonna walk on treadmill as warmup. Wound up running for 30 min bc there was a cute chick next to me lmao. My quads are fried today

 

[getback]

I wish I could hit shoulders hard like that. Everything in the frontal plane bothers me so I have to tweak presses and raises to be in the scapular plane.

 

[checks mcgee]

I wish I could hit shoulders hard like that. Everything in the frontal plane bothers me so I have to tweak presses and raises to be in the scapular plane.

i know exactly what you mean

i dont go anywhere near the volume i used to

 

[SupremeBeing5]

I was gonna walk on treadmill as warmup. Wound up running for 30 min bc there was a cute chick next to me lmao. My quads are fried today

Pic?

 

[SupremeBeing5]

Mannnnnn!!!! Core was on fire along with hams. I see why they make you do front squat this day.

This was toughhhh. First time conv. DL in about 6+ weeks.

Even though I was sore I still got it in.

No pain, no gain.

The app used my back squat max for this, I had to change that max. 175 for 8 wasn’t gonna happen.

4) V-Bar Lat pulldowns 3x12
5) Face pulls 3x15
6) Seated Rows 3x12
7) reverse crunches 3x15 (lower abs were on fire)
Oblique crunches 3x10
9) Leg raises 3x12 ss w/
10) Seated crunches 3x20
11) pull-ups 3x10
12) One arm DB Rows 3x12
13) machine Rows 2x15

How you feeling Tank Top Master ?

Tomorrow heavy benching. I’m scared lol. Might bench in the rack.

 

[checks mcgee]

just ask for a spot bro

also what app is that ?!

 

[blastercombo]

For those that like to run a couple times a week how far do you usually go? I tend to do 3-4 mile runs once or twice a week on non leg or off days from the gym.

I run at least 2 a day max of 8-9 (more) on days I only run.

 

[Tank Top Master]

Day 4: 11:30ish workout

nSuns 5/3/1 - Day 4 (Deadlift/Front Squat 5/3/1 Day):
1. Front Squat: w/u
1x5x110; 1x5x140; 3,5,7,4,6,8 @175
2. Deadlift: w/u
1x5x305; 1x3x345; 1x1+ [5]x385; 1x1x405; 1x1x455; 1x1x495; 1x3x365; 1x3x3455; 1x3x325; 1x3x305; 1x3x285; 1x3+ [3]x265;
3. Weighted Pull-ups 5x5
4. T-Bar Row 3x10
5. Seated Cable Row 3x10
6. V-Bar Lat Pulldown 3x12
7. Weighted Hyperextensions 3x10
8. Rope Cable Crunches 3x12
9. DB Side Bends 2x12
10. Seated Calf Raise 3x20

Summary: 42 working sets
Time: 2hrs, 19 mins.
Notes: Breakfast before gym is the new go-to. Back is smoked.

 

[Tank Top Master]

How you feeling Tank Top Master ?

Tomorrow heavy benching. I’m scared lol. Might bench in the rack.

Feelin just okay.

Gonna start with the calories around 4600 and go up from there.

Day 5 is not that bad, but your triceps finna be fried.

Day 6 for me will be more of a light/speed day.

 

[BranchLifestyle]

I'm just trying not to be fat papichulos....

 

[Tank Top Master]

I'm just trying not to be fat papichulos....

Been skinny af my whole damn life. F that. We bulking.

 

[aNYone]

Day 4: 11:30ish workout

nSuns 5/3/1 - Day 4 (Deadlift/Front Squat 5/3/1 Day):
1. Front Squat: w/u
1x5x110; 1x5x140; 3,5,7,4,6,8 @175
2. Deadlift: w/u
1x5x305; 1x3x345; 1x1+ [5]x385; 1x1x405; 1x1x455; 1x1x495; 1x3x365; 1x3x3455; 1x3x325; 1x3x305; 1x3x285; 1x3+ [3]x265;
3. Weighted Pull-ups 5x5
4. T-Bar Row 3x10
5. Seated Cable Row 3x10
6. V-Bar Lat Pulldown 3x12
7. Weighted Hyperextensions 3x10
8. Rope Cable Crunches 3x12
9. DB Side Bends 2x12
10. Seated Calf Raise 3x20

Summary: 42 working sets
Time: 2hrs, 19 mins.
Notes: Breakfast before gym is the new go-to. Back is smoked.

Are you a scientist on the side or something

You always have everything fine tuned and mapped out.

What’s height and weight looking like?

 

[Tank Top Master]

Are you a scientist on the side or something

You always have everything fine tuned and mapped out.

What’s height and weight looking like?

I have no idea what you mean. Fine tuned and mapped out???

Height is 6'0", current weight is 201.

 

[getback]

Been skinny af my whole damn life. F that. We bulking.

My metabolism will not allow me to be thicc. Sh*t is supercharged. I'd have to eat to the point I feel sick to put on significant mass.

 

[aNYone]

I have no idea what you mean. Fine tuned and mapped out???

Height is 6'0", current weight is 201.

You’re meticulous in your approach to training. IE the reps, sets, frequency, time etc.

 

[Tank Top Master]

You’re meticulous in your approach to training. IE the reps, sets, frequency, time etc.

Ah, I thought most legit gym bros did that... I have multiple OCD tendencies and like to make lists so recording what I do is second nature.

Almost all of the gym OGs I know record their sets, reps, etc. All of em know what frequency they need to be hitting each muscle at, etc. They take it even further and are dialed in with their diets.

And then you have the fuq boys that seem to plague the gym like cockroaches. Brb lifting with no plan, snap city form, no balance, skipping or half-assing leg days, no compound movements, lifting the same weight their girl's moving, etc.

 

[Tank Top Master]

My metabolism will not allow me to be thicc. Sh*t is supercharged. I'd have to eat to the point I feel sick to put on significant mass.

Mine is too. Usually have to eat fairly dirty + down mass gainers just to maintain weight. The long workouts don't help ofc. I've gone to that point where I've actually made myself sick before, multiple times.

Just gotta rinse your mouth out and keep eating.

Pro tip: whatever you cannot get in through solid food, get in through liquid form.

 

[diabolicaldeezy]

Fridays out here is steak night so I hit the Chowhall and fill a to go box with hardboiled eggs and steaks

 

[Tank Top Master]

Fridays out here is steak night so I hit the Chowhall and fill a to go box with hardboiled eggs and steaks

Chowhall? You in the AOR?

If so be safe out there.

Hate 'TDYs', they eat my stomach up.

 

[aNYone]

Mine is too. Usually have to eat fairly dirty + down mass gainers just to maintain weight. The long workouts don't help ofc. I've gone to that point where I've actually made myself sick before, multiple times.

Just gotta rinse your mouth out and keep eating.

Pro tip: whatever you cannot get in through solid food, get in through liquid form.

 

[diabolicaldeezy]

Chowhall? You in the AOR?

If so be safe out there.

Hate 'TDYs', they eat my stomach up.

Almost outta here..

 

[mplsdunk]

I used to eat a quart of full fat yogurt a day plus throw nuts and honey in there.

Like 1600 calories real quick.

 

[m boiz]

I used to eat a quart of full fat yogurt a day plus throw nuts and honey in there.

Like 1600 calories real quick.

Tell these dudes how to eat son.

When I was at my peak I made some crazy ******* concoctions when I was eating.

 

[Tank Top Master]

Almost outta here..

Glad to hear it.

The first thing I did when I got back was get some decent food. Least we weren't eating MREs.

 

[diabolicaldeezy]

Glad to hear it.

The first thing I did when I got back was get some decent food. Least we weren't eating MREs.

Yea Im eating whatever I want for a week then getting ready for "Murph"