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

[eracism]

Give that man a slim tee! You've earned it bro.

 

[DCAllAfrican]

Damn, I didn't know my man Cinco started out there. Good work my dude.

 

[luckyluchiano]

It's so crazy how we look like different people when we lose weight. I'm a 38 waist right now at 250, I'm starting to think me going to 190 might be too small.

 

[ghenges]

Good stuff, brah.

 

[ronaldo nazario]

Found this website on ply through BB and was thinking about trying out this routine. Is this a good place to start for plyometrics? Already lift regularly and just wanna get more hops really.

http://www.sport-fitness-advisor.com/plyometric-drills.html
http://www.sport-fitness-advisor.com/plyometric-training.html

Thanks guise.

A lot of these drills are the same ones that were incorporated into my ACL recovery. My hops are nowhere near where they were before my injury, but I can definitely say that these drills are helping me get back to where I used to be.

 

[DCAllAfrican]

Trying to get my legs like this

 

[JCMojica24]

It's so crazy how we look like different people when we lose weight. I'm a 38 waist right now at 250, I'm starting to think me going to 190 might be too small.

Once I hit 100 pounds (214) Im gonna try and get to 205-210. These last 20 pounds are gonna be a pain to lose but it will be so worth it once I hit the century mark

 

[DCAllAfrican]

People are born with a set amount of muscle fibers in there body. You may never add the amount of fibers, just may exploit the size of them. So when people say genetics with hard work they are correct. This may not be body building but some fighters have a genetic edge over others. Chael said it best when he was a guest on Joe Rogan's pod cast, some people are gifted physically.

 

[baltimoregutta]

I did it I benched 3x5 135 lbs, and 2x3 145 lbs. Started off my session today with just working my way up, and focusing on form rather than weight. I can say that for the most part, my bench form is correct.

Hit a new PR on DLs too. Worked my way up like this:

1x5 135 lbs
1x5 185 lbs
2x5 225 lbs
1x5 275 lbs
1x5 285 lbs
1x2 315 lbs

I think I could've gone heavier, but I wanted to focus on my form rather than weight. I was a bit nervous about the 30 lb jump at the end.

I tried that MP Assault PWO today too...maybe it's too similar to C4 in terms of ingredients, because I didn't feel a thing.

 

[baltimoregutta]

Sunday: Chest
- Bench Press: 3x8
- Hammer Strength Chest Press: 3x8
- Hammer Strength Incline Chest Press: 3x8
- Dumbbell Fly: 3x8
- Pushups: 3x1 minute. As many as possible.
- Dips: 3xFailure

Monday: Legs/Abs
- Squats: 5x5
- RDL: 5x5
- Lunges: 4x10 - 2 sets per leg
- Leg Press: 3x50
- Standing Calf Press: 5x15
- Hanging Leg Raises: 3xFailure

Tuesday: Back/Biceps
- Bent Over Barbell Row: 3x8
- Seated Rows Wide Grip: 3x8
- Lat Pulldowns: 3x8
- T Bar Rows: 3x8
- Incline Dumbbell Curl: 5xFailure
- Preacher Curls: 5xFailure
- Pullups: 3xFailure
- Hyperextensions 3x10

Wednesday: Rest/Cardio

Thursday: Shoulders/Triceps/Traps
- Dumbbell Press: 4x8
- Rear Delt Machine: 4x8
- Barbell Shrugs: 3x8
- Upright Rows: 4x8
- Tricep Pulldown: 3x8 - 1 drop set till failure
- Reverse Grip Tricep Pulldown: 3x8
- Tricep Dips: 3x10

Friday: Rest/Cardio

Saturday: Rest/Cardio

________

Tweaked my workout regime a bit. I was reading earlier in the thread about the hyperextensions. I tried em today, and they had my lower back sore.

Changed squats to a 5x5 too. 1 rep more than 3x8, but a bit more forgiving on the sets.

Dropped lateral raises as well since I'm not sure if I'm doing em right. I already have shoulder issues as is...added in an extra set of upright rows.

Also, is there any reason to do a close grip seated row over a wide grip? I dropped close grip today, and just went with wide grip.

Edit:

Changed pushups as suggested to that 1 minute interval. As many as possible in that time.

 

[DCAllAfrican]

 

[dauldierce]

It's so crazy how we look like different people when we lose weight. I'm a 38 waist right now at 250, I'm starting to think me going to 190 might be too small.

190 not too small.

 

[lucho]

Finished my half marathon this morning. Couple days of recovery then back to Crossfit.

 

[SuperJ5]

I have a personal blender but I'm looking for one that can handle all the stuff I put in my shakes. Anybody recommend the Magic bullet? What's the difference btw that and the Nutri bullet? Any other good ones out there? Thanks.

 

[baltimoregutta]

That Ninja they sell at macys isn't bad from the looks of it.

 

[pianoman52]

that dude Hannibal is a BEAST! crazy motivation!!

 

[jewbacca]

that dude Hannibal is a BEAST! crazy motivation!!

That takes incredible core strength to do most of the moves he's doing. All done in jean shorts too, impressive

 

[cincoseisdos]

I know you know your transformation is amazing, but it really is, more than you think. Great job bruh, if this doesn't inspire some these other cats I dunno what will. How bad do you want it?

Thanks a lot man. I hope it can serve as some sort of inspiration. I was sedentary as F aside from my one year in soccer... at five years old ( )
After starting out 2011 having to visit a heart specialist after my physical, having all of these monitors connected to me as I walked on a treadmill, getting put on Lovaza and Lipitor at 23 years old, I couldn't be about that medicated life.

Give that man a slim tee! You've earned it bro.

thanks, good lookin tee too

Damn, I didn't know my man Cinco started out there. Good work my dude.

Thanks DCA, appreciate that brotha

It's so crazy how we look like different people when we lose weight. I'm a 38 waist right now at 250, I'm starting to think me going to 190 might be too small.

How tall are ya? TBH I never initially planned to get as low as I did. When I signed up for the gym, the salesman asked me what my ideal weight was, I replied with 220. I got there, wasn't satisfied. Take it day by day is all I can say, goals can and always are adjusted.

Once I hit 100 pounds (214) Im gonna try and get to 205-210. These last 20 pounds are gonna be a pain to lose but it will be so worth it once I hit the century mark

Keep on pushin. Once I got to that initial goal of 220, I started IF. Weight SHED off.

 

[sneakerfan1]

See points 2, 3, and your last point.  Any facts to back those up at all?  Not saying you're wrong, but there's a lot of people who pop into this thread and make blanket statements like those with no factual evidence or actual science to support any of it.  Big reason why some of these arguments wind up happening that eat up pages. Cycle back a few pages to get an idea of what I mean.

I don't see anything wrong with points 2 and 3. If you look at modern agricultural practices, there are many problems. For example, plants require many nutrients to grow optimally. Most modern fertilizers use 3 minerals exclusively, which results in produce with significantly lower micronutrient density. The lack of crop rotation, large amounts of herbicides/pesticides/insecticides/fungicides used, and various other issues don't help either. Soils are becoming increasingly poor in minerals, which makes its way to the consumer. As a result, supplementation is warranted sometimes, but the only way to know for sure is via blood testing to see your levels of various nutrients.

A similar story exists for animal products. Unless you are eating pasture raised, grass-fed meats, eggs, milk, and other animal products, they are not as rich in nutrients as they should be. Omega 3 fatty acids, CLA, various minerals, and other factors are significantly higher in pasture raised animal products. This has been confirmed by scientific research and I urge you to look into the effects of these decreases in nutrients.

There is also the issue that the FDA and other testing institutions don't scrutinize the supplement industry for falsifying information on their labels. The lack of quality control, no verification on product identity, purity, etc. are not being identified by consumers. People buy supplements and don't know if they are getting what they paid for. There are brands out there that use stringent third party testing and are high quality. A tell-tale sign is that stores like GNC don't sell them and you have to get them from health care practitioners. These products are never marked down because the cost to produce them is higher, but again, the quality is guaranteed. Cheap supplements can actually be quite bad, from oxidized polyunsaturated fats to heavy metals and more.


I disagree with the last point. The stabilization and isometric contraction required by the erector spinae during various deadlifts is very beneficial for lower back strength. Also, I use straight leg deadlifting (locked knee position) for prehab and mobility development. Yes there is inherent danger, as there is in many other beneficial movement patterns. But if approached from a progressive and not too aggressive protocol, it can yield great results and prepare your low back for real world situations. This movement has been practiced in olympic weightlifting and gymnastic circles for decades and is oftentimes known as the Jefferson Curl.

I'm aware of the litany of shortfalls with modern day produce, but this was definitely a great read and thanks for bringing some real knowledge to the table.  I didn't mean to come off as dismissive of Rusty's points, it's just that we have a lot of people who randomly pop into this thread, give us their quick hit "expert knowledge" and don't really back it up with anything of substance.

As stated, I don't necessarily disagree with what he said.  I take a multivitamin.  One of the few supps I still bother to take.  I used to take fish oil in capsule form, but I don't even bother with that anymore.  How much crap is in your common over the counter supplement?  I bolded the paragraph above as you explained my main counter point better than I could've.  How much of these supplements are even safe for human consumption?  How much nutritional value are we actually gaining from over the counter products?  How much of those products are actually absorbed and used by our bodies as opposed to being pissed out?  As you stated, the only way to know for sure is via blood testing to figure out what our nutrient deficiencies are, and on the same token, test to see if these "supplements" even make any real difference.  I'm the type of person who would gladly pay more for better products.  It's unfortunate that it has to come down to that, but for me it's about way more than the aesthetics.

Thanks again for that post, we need more like that IMO.

Oh and Hannibal is not mortal.  The ish that dude does.

 

[bigboss]

190 not too small.

Yeah unless your like 6 4' or taller. Body fat should be more of a goal than a certain weight in my opinion, even tho they go hand in hand.

 

[nealraj006]

People are born with a set amount of muscle fibers in there body. You may never add the amount of fibers, just may exploit the size of them. So when people say genetics with hard work they are correct. This may not be body building but some fighters have a genetic edge over others. Chael said it best when he was a guest on Joe Rogan's pod cast, some people are gifted physically.

That's not true. It is said because it has not been proven in a scientific experiment. It cannot be proven by an experiment due to moral factors, and the study would never receive approval or funding. It is quite established that the body can undergo hyperplasia, and it does so after severe trauma. I also believe that it is possible to occur due to training(to what degree, I'm not sure). It has also been proven that certain muscle fibers can be converted from slow twitch to fast twitch and vice versa, due to effects from training. Selective hypertrophy can also occur. The body will adapt to many things and the potential is not necessarily limited to the gifts you were given naturally. Training can significantly influence your potential as well.

Found this website on ply through BB and was thinking about trying out this routine. Is this a good place to start for plyometrics? Already lift regularly and just wanna get more hops really.

http://www.sport-fitness-advisor.com/plyometric-drills.html
http://www.sport-fitness-advisor.com/plyometric-training.html

Thanks guise.

Honestly, if you're aiming for a higher vertical jump, you're better off combining olympic weightlifting variations and plyometrics. Power snatches, cleans, jump shrugs, snatch pulls, etc. Plyometrics can be good, but they are not as good as O-lifting for developing speed strength. Once you have a level of speed strength, you can learn to coordinate and express it via plyometrics. Doing both concurrently will improve your vertical jump more than each individually would.

Also, the posterior chain is VERY important for developing a large vertical jump and speed strength. Make sure you focus on that. Deadlifts, good mornings, glute ham raises, reverse hyperextensions, back extensions, etc. are all useful. The calves and quadriceps don't contribute as much to explosiveness, but squats should still be included.

Here's a good article talking about developing explosiveness: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/PrinterFriendly.aspx?ID=936&lang=EN

 

[DCAllAfrican]

Food Made Today

Turkey Wings: Seasoned with black pepper, cayenne pepper, garlic powder, oregano, little salt
Pinto Beans
Collard Greens

Should last me until Wednesday.

Yall need to stop sleeping on making a big batch of beans on Sundays. Easy lean protein/carb source. Can eat it in the AM with eggs instead of oatmeal if you chose.

Stop sleepin man

 

[noob saiot]

That takes incredible core strength to do most of the moves he's doing. All done in jean shorts too, impressive

Motivation. I'm pretty sure he might be stronger than a lot of dudes who only use weights to workout. Its all simple exercises. The core is the location of all the vital organs so by keeping that area strong, your good to go. 

 

[nealraj006]

I'm aware of the litany of shortfalls with modern day produce, but this was definitely a great read and thanks for bringing some real knowledge to the table.  I didn't mean to come off as dismissive of Rusty's points, it's just that we have a lot of people who randomly pop into this thread, give us their quick hit "expert knowledge" and don't really back it up with anything of substance.

As stated, I don't necessarily disagree with what he said.  I take a multivitamin.  One of the few supps I still bother to take.  I used to take fish oil in capsule form, but I don't even bother with that anymore.  How much crap is in your common over the counter supplement?  I bolded the paragraph above as you explained my main counter point better than I could've.  How much of these supplements are even safe for human consumption?  How much nutritional value are we actually gaining from over the counter products?  How much of those products are actually absorbed and used by our bodies as opposed to being pissed out?  As you stated, the only way to know for sure is via blood testing to figure out what our nutrient deficiencies are, and on the same token, test to see if these "supplements" even make any real difference.  I'm the type of person who would gladly pay more for better products.  It's unfortunate that it has to come down to that, but for me it's about way more than the aesthetics.

Thanks again for that post, we need more like that IMO.

Oh and Hannibal is not mortal.  The ish that dude does.

There are quality supplements out there. Even when it comes to multi vitamins, there is a large range from harmful to worthless to very useful. Look for bioavailable forms (not oxides or citrates) with proper ratios of various nutrients. Also, don't take tablets, instead go for capsules. They digest much better and absorb more. Look for brands like metagenics, xymogen, etc.

This is exactly why we need healthcare professionals and supplement companies that rely on research to formulate products than vice versa. For example, there is a huge market for nutraceuticals in the prevention and reversal of many diseases. Anti-aging medicine, neurology, and many other fields rely heavily on these types of products. There is definitely merit to using such products, but you need to know how, when, and what to use. That is where reading scientific research with a critical and open mind is essential.

Oh, and Hannibal isn't all that impressive if you compare him to gymnasts. 18 year old gymnasts can do what he does and much, much more with much stricter form. There is a very scientific and systematic approach to this kind of strength and conditioning. It isn't just pixie dust and good genetics.

 

[luckyluchiano]

190 not too small.

I'm 6'3