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

[bigboss]

Terry Crews leg day....not even once.

And 5% BF is too low to stay year round, 7-8 would be difficult but more realistic.

 

[classy freshman]

Ok I need some help/advice/recommendations. I am 6 foot and weigh 185-190. I feel like I am pretty strong,but I don't look strong. I can flat bench 275 3x, Incline 225 4x, Flat dumbell press 115 6x, do a lot of pull ups, push ups, sit ups, and I am pretty strong at other weights. No matter what I do I still look like I'm not very strong. Here are some pics.

Now my wing span equals my height, which I guess is kind of below average. Could that be the reason?

Here is my routine...

Sunday

Incline bench 4 sets of 10, 8, 6, 4
Decline bench(same sets as above)
Flat bumbell press 3 sets of 10, 8, 5
the back exercise where you take a bar, close grip, and bring it up to your chin(not sure what it is called). In between those sets i do pull ups
Not flys, but the reverse where it his your back(not sure what thats called)
3 sets of chin ups and dips
3 sets of push ups and sit ups

Wednesday

Flat bench press 10, 8, 6, 4, 2
incline dumbell press 3 sets 10, 7, 4
Cable flys 3 sets of 12
Military press 3 sets 10, 7, 4
Some shoulder exercise im not sure what it is called
3 sets of chin ups and dips
3 sets of push ups and sit ups.

Now I rarely is ever have a spotter, and never max out. Could that be it? I also play basketball at least twice a week. Could that be it?
I just want to if i can, look as strong as i feel. Any tips on a new routine also? I need one bad.

 

[Mark Antony]

Classy Freshman leg day... not even once.



Seriously, what the hell? but if you want to look strong, you do strength training, which includes compounds like squats and deadlifts.

 

[classy freshman]

^i forgot to mention i do legs once a week.
Squats, leg press, lunges, leg extentions, calf raises

 

[pghshoecollector]

^i forgot to mention i do legs once a week.
Squats, leg press, lunges, leg extentions, calf raises

What's your diet like?

 

[classy freshman]

What's your diet like?

Its not horrible at all. I dont drink or smoke, no soda, not too many sweets. Baked chicken, eggs, turkey sandwiches, fruit, stuff like that. I think I need to switch up my routine but Im not sure what else to try. Either that or maybe I have just peaked

 

[Mark Antony]

Oh ok. You should switch to a purely strength program for a while. You gotta train to your goal, not all routines are created equal.

 

[johnnyredstorm]

get your greens up.

 

[pghshoecollector]

Its not horrible at all. I dont drink or smoke, no soda, not too many sweets. Baked chicken, eggs, turkey sandwiches, fruit, stuff like that. I think I need to switch up my routine but Im not sure what else to try. Either that or maybe I have just peaked

Calorie intake? Do you track your macros? Do you have set Macros? Like others have said, define your goals and tweak your lifting program to fit it.

 

[classy freshman]

Oh ok. You should switch to a purely strength program for a while. You gotta train to your goal, not all routines are created equal.

Any recommendations on a new program or where to look for one?

 

[drew]

Ellipticals aren't bad but you can probably get the same result with weight lifting/diet.

As for HIIT, I'd think a walk for 2 mins, run for 2 mins might work. Just keep switching on and off.

I'm not really too sure about HIIT though since the only cardio I get is supersets.

Thanks for the input, dude.

Would you say I should just lift instead to shed the fat as opposed to HIIT on the elliptical?



-Drew

 

[Mark Antony]

Oh ok. You should switch to a purely strength program for a while. You gotta train to your goal, not all routines are created equal.

Any recommendations on a new program or where to look for one?

The stronglift program worked well for me, I developed a solid base. I fell off, put on some fat, but I still look strong throughout, muscular legs, upper body and core. People out there also swear by starting strength. I used to do all types of routines and stall and get frustrated, doing a program like that is the best decision i've ever made in the gym.

 

[j apostrophe]

Been on a "bulk" since about mid-august..

No real diet.. No strict routine.. Only supplemented with vitamins and occasional protein shakes.

Started at 183.. Now.. I would say I'm around 192-194.. I haven't weighed myself in over 2 months.

I would say most the mass gains from my bulk went to legs, back, triceps.

Most of the fat went tummy and love handle area. 

I pretty much eat whatever and just make sure I'm a little over maintenance.

However I dont really eat that much sweets (ice cream candy etc) or fast food or drink soda.

How I looked this morning after a night of a few beers and bbq wings. Probably weigh in @ 194.

After some burpees and 220s..

My cut won't start until January.. Told myself I would start sometime this month..

But dieting is hard during holiday season..

Goal is 185 by the end of spring. Im 5'10 1/2 with no shoes.

I suck/hate taking pics of myself.. But I needed some before/after pics anyways.

I will try to find a better mirror to take pics of legs and back.

 

[baltimoregutta]

Ellipticals aren't bad but you can probably get the same result with weight lifting/diet.

As for HIIT, I'd think a walk for 2 mins, run for 2 mins might work. Just keep switching on and off.

I'm not really too sure about HIIT though since the only cardio I get is supersets.

Thanks for the input, dude.

Would you say I should just lift instead to shed the fat as opposed to HIIT on the elliptical?



-Drew

You can do either but I prefer lifting. You can still get cardio from lifting by supersetting, taking shorter rest breaks, etc.

Oh ok. You should switch to a purely strength program for a while. You gotta train to your goal, not all routines are created equal.

Any recommendations on a new program or where to look for one?

The stronglift program worked well for me, I developed a solid base. I fell off, put on some fat, but I still look strong throughout, muscular legs, upper body and core. People out there also swear by starting strength. I used to do all types of routines and stall and get frustrated, doing a program like that is the best decision i've ever made in the gym.

Starting Strength is . I'm still using that routine but I added a lot of accessory workouts.

______

Going to start a slow bulk this following week. At 2500 calories, I'm still losing weight even when I eat over maintenance by 500-1k calories once a week. I'm going to start doing 2700 calories and see how I feel by New Years.

 

[jecca650]

Ok I need some help/advice/recommendations. I am 6 foot and weigh 185-190. I feel like I am pretty strong,but I don't look strong. I can flat bench 275 3x, Incline 225 4x, Flat dumbell press 115 6x, do a lot of pull ups, push ups, sit ups, and I am pretty strong at other weights. No matter what I do I still look like I'm not very strong. Here are some pics.

Now my wing span equals my height, which I guess is kind of below average. Could that be the reason?
Here is my routine...
Sunday
Incline bench 4 sets of 10, 8, 6, 4
Decline bench(same sets as above)
Flat bumbell press 3 sets of 10, 8, 5
the back exercise where you take a bar, close grip, and bring it up to your chin(not sure what it is called). In between those sets i do pull ups
Not flys, but the reverse where it his your back(not sure what thats called)
3 sets of chin ups and dips
3 sets of push ups and sit ups
Wednesday
Flat bench press 10, 8, 6, 4, 2
incline dumbell press 3 sets 10, 7, 4
Cable flys 3 sets of 12
Military press 3 sets 10, 7, 4
Some shoulder exercise im not sure what it is called
3 sets of chin ups and dips
3 sets of push ups and sit ups.
Now I rarely is ever have a spotter, and never max out. Could that be it? I also play basketball at least twice a week. Could that be it?
I just want to if i can, look as strong as i feel. Any tips on a new routine also? I need one bad.

I think this is your problem. IMO You should be going to failure at the end of every set. Make sure to emphasize good form, mind-muscle connection and make sure your diet is on point.

 

[dauldierce]

Ok I need some help/advice/recommendations. I am 6 foot and weigh 185-190. I feel like I am pretty strong,but I don't look strong. I can flat bench 275 3x, Incline 225 4x, Flat dumbell press 115 6x, do a lot of pull ups, push ups, sit ups, and I am pretty strong at other weights. No matter what I do I still look like I'm not very strong. Here are some pics.

keep your body guessing. get a new routine.

 

[Mound Raised]

I posted this in the tan, but it's better suited here.
Does running/cardio help to slim feet?
I haven't been as active as usual, and notice my feets getting fat.

 

[knightlovesqueen]

CANT SPOT REDUCE FAMBS.

U RETAINING WATER THOUGH?

 

[41239]

Ok I need some help/advice/recommendations. I am 6 foot and weigh 185-190. I feel like I am pretty strong,but I don't look strong. I can flat bench 275 3x, Incline 225 4x, Flat dumbell press 115 6x, do a lot of pull ups, push ups, sit ups, and I am pretty strong at other weights. No matter what I do I still look like I'm not very strong. Here are some pics.

Now my wing span equals my height, which I guess is kind of below average. Could that be the reason?

Here is my routine...

Sunday

Incline bench 4 sets of 10, 8, 6, 4
Decline bench(same sets as above)
Flat bumbell press 3 sets of 10, 8, 5
the back exercise where you take a bar, close grip, and bring it up to your chin(not sure what it is called). In between those sets i do pull ups
Not flys, but the reverse where it his your back(not sure what thats called)
3 sets of chin ups and dips
3 sets of push ups and sit ups

Wednesday

Flat bench press 10, 8, 6, 4, 2
incline dumbell press 3 sets 10, 7, 4
Cable flys 3 sets of 12
Military press 3 sets 10, 7, 4
Some shoulder exercise im not sure what it is called
3 sets of chin ups and dips
3 sets of push ups and sit ups.

Now I rarely is ever have a spotter, and never max out. Could that be it? I also play basketball at least twice a week. Could that be it?
I just want to if i can, look as strong as i feel. Any tips on a new routine also? I need one bad.

according to da Vinci's vitruvian man, you're wing span is on point, that has nothing to do with your muscle density tho, I'm more inclined to believe you're just more compact

the only thing i can think of is perhaps creatine to make you look more buff

 

[freeze]

did back yesterday. traps and mid back are dead today. shrugging 110lb dbs for reps.

about to head in in a bit. wanted to do shoulders..but that a dead issue. so might just do arms. I'd like to do chest, but i like to squeeze my traps together on the bench and thats impossible right now lol

 

[legendairy stinson]

I need some good daily stretches for my quads and hams. Probably the most non flexible person.

Causes me to round my back if I go ATG. Gracias amigos.

 

[potato]

Terry Crews leg day....not even once.

And 5% BF is too low to stay year round, 7-8 would be difficult but more realistic.

That's what I'm saying. The avg person won't be able to maintain 5 for more than maybe a month w/o taking a huge hit to their health

 

[wawawowee]

I need some good daily stretches for my quads and hams. Probably the most non flexible person.
Causes me to round my back if I go ATG. Gracias amigos.

My flexibility is horrible as well (on the other hand my brother is insanely flexible). Sadly, this only gets worse with age (flexibility peaks during childhood) and improvements in flexibility through stretching is extremely limited. 

Start wearing olympic shoes for squats. They were made for this reason (stability while transitioning into the squat) as most people do not naturally have great flexibility. 

 

[bigboss]

That's what I'm saying. The avg person won't be able to maintain 5 for more than maybe a month w/o taking a huge hit to their health

3-5% would be for a contest like the day before and day of. At that low you have no water retention at all and will look dry as ****. At 8-10 with good mass you'll be a beast.

 

[Bert.]

6' 180-185

Don't sleep on the legs tho can parallel box squat 315+ with ease

damn, lookin good brah.