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

[picasso swerve]

Worked out 4 days straight and im pooped today (rest). Hitting back tomorrow.


Goals for 2016:
255 bench
315 squat
Healthier lower back

Cant eem DL anymore. Might try some light sets tomorrow to ease back into it, most I ever DL was 335 I believe.

 

[Grine]

Picasso, are you doing some postural accessory exercises?

 

[the goodlife]

Goals 2016

Deadlift 500+ (420 right now)
Bench 225 for reps ( 220 max right now)
Stay at or lower than 180. (191 right now)
Get back into sprinting shape.

 

[everysingletime]

Picasso, I think you need a mobility coach lol

 

[byukid]

I haven't worked out since Sunday morning, and it's only now as I'm settling into bed that I realize I'm sore.

Lol. Strange.

2 days is pretty standard for DOMS

 

[bigboss]

My goal is to still have size and yet try to become lean...sitting at 285 and I think I might start seeing cuts at 265

How tall are you?

I say go for the 300 club lol

 

[picasso swerve]

Picasso, are you doing some postural accessory exercises?

Picasso, I think you need a mobility coach lol

Its been MUCH better since ive incorporated stretching into my routine, if anything its more a mental block but yeah I attribute it to my bad posture, lack of stretching, and just giving my lower back a pounding from sports, etc when I was younger.

 

[bmoney]

 
How tall are you?

I say go for the 300 club lol

6 foot 2. And I just left it 

Football career is over and I'm tired of being fat lol

 

[jewbacca2]

 
6 foot 2. And I just left it 

Football career is over and I'm tired of being fat lol

would you have made it to the NFL if your coach didn't hate you?

 

[bmoney]

 
would you have made it to the NFL if your coach didn't hate you?

No, haha. My cousins did tho

 

[Olympus]

2016 Goals (so far)

-Hit 210lbs (current: 200)

-ORM 300lbs bench (current probably around 220-225, last workout I had 2x210)

-ORM 400lb squat (currently repping sets 5-7x235)

-sub 7 minute mile (currently around 8:30)

-sub 15 minute 2 mile (current: don't know)

Forgetting if I wrote down more, but that's what I got long term, for now.

 

[certifiedflyboi23]

bmoney what are your cutting plans? Any workout you care to post?

 

[bmoney]

@bmoney what are your cutting plans? Any workout you care to post?

So, I started at 297 on Jan 1st. Currently weighing in at 282. I'd like to be 275 by the end of February. 270 by March and 265 by April. I could lose weight faster, but I want to keep as much muscle/strength as I can. I burn about 3000 calories a day and consume 2500. 1000 of those are protein.

I do chest and shoulders on Monday and Thursday. Back and legs on Tuesday/Friday. Cardio/abs on Wednesday+weekends. 

 

[af1 1982]

My goals are to get lean, probably around 8% BF.

Also want to hit 3 plates on Squat and DL and potentially crack 300 on bench.

PHAT has been getting me insanely strong. It's nice because on the power days it really allows me to push myself. Lift as heavy as you can as long as you're in the 3-5 rep range. 

 

[snappykevin]

I think I'm ready for my cut!
Bulked up (dirty bulked) to 180 from 155 from Sept till now. Slacked off on the gym towards the later months as I was studying for my LSATS but I just took them last weekend so I'm ready to get sexy. Going 2100 Calories to lose 1.5lbs a week so targetting 155 by June. My first cut so any advice is appreciated in advance!

Pre-Bulk:

Finished:

 

[aNYone]

I think I'm ready for my cut!
Bulked up (dirty bulked) to 180 from 155 from Sept till now. Slacked off on the gym towards the later months as I was studying for my LSATS but I just took them last weekend so I'm ready to get sexy. Going 2100 Calories to lose 1.5lbs a week so targetting 155 by June. My first cut so any advice is appreciated in advance!

Pre-Bulk:

Finished:

Keep lifting in a surplus b and gain as more muscle. Im gonna take it your a beginner, If so flourish off them newb gains b

 

[hyper cutter]

would you guys consider using one of the iner belts for oly lifts? the lever gets in the way, we've all experienced it.

but the smaller belt (http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVER_BB_TAPER_BUCKLE) seems pretty alright.

tapered, thinner and one pronged. anyone give it a try?

 

[af1 1982]

I think I'm ready for my cut!
Bulked up (dirty bulked) to 180 from 155 from Sept till now. Slacked off on the gym towards the later months as I was studying for my LSATS but I just took them last weekend so I'm ready to get sexy. Going 2100 Calories to lose 1.5lbs a week so targetting 155 by June. My first cut so any advice is appreciated in advance!

Pre-Bulk:

Finished:

1.5 weeks might be a little too much. And going back to 155 doesn't seem logical considering that's what you started at. And you said you dirty bulked and judging by your pictures, probably put on more muscle than fat.

I'd say cut a little fat and then bulk relatively clean making sure to not go overboard on the calories

 

[snappykevin]

1.5 weeks might be a little too much. And going back to 155 doesn't seem logical considering that's what you started at. And you said you dirty bulked and judging by your pictures, probably put on more muscle than fat.

I'd say cut a little fat and then bulk relatively clean making sure to not go overboard on the calories

I dirty bulked but it wasn't like junk food all the time; but I ate whatever I wanted. Didn't count calories and tried to eat 3-4 meals a day + 1 to 2 protein shakes. I'm looking for any good cutting programs (90 day or more programs) that would help me retain my size/muscles. 

Would it be better to cut down to around 165, clean bulk and recut? I don't have any dreams of competing or anything but an aesthetic body would be nice for summer 

 

[af1 1982]

I dirty bulked but it wasn't like junk food all the time; but I ate whatever I wanted. Didn't count calories and tried to eat 3-4 meals a day + 1 to 2 protein shakes. I'm looking for any good cutting programs (90 day or more programs) that would help me retain my size/muscles. 

Would it be better to cut down to around 165, clean bulk and recut? I don't have any dreams of competing or anything but an aesthetic body would be nice for summer 

I'd say going down to even 170 should do it. But you want to work for the body, not necessarily the just the numbers IMO.

I highly suggest counting calories. Why guess? You don't guess how much weight you're putting on a barbell for bench press. This is the same thing

 

[snappykevin]

I'd say going down to even 170 should do it. But you want to work for the body, not necessarily the just the numbers IMO.

I highly suggest counting calories. Why guess? You don't guess how much weight you're putting on a barbell for bench press. This is the same thing

I just started counting calories. Today was my first day, clocked in at just over 2100. Downloaded "My Fitness Pal" and to lose 1.5lbs per week, my calorie intake is at 2080. It's not completely accurate since I'm not exactly sure of the serving sizes but it gives me a good idea of what's going into my body. 

 

[picasso swerve]

MFP is the truth fam. I used it when I lost 40+lbs last year. Its a GREAT tool.

 

[af1 1982]

I just started counting calories. Today was my first day, clocked in at just over 2100. Downloaded "My Fitness Pal" and to lose 1.5lbs per week, my calorie intake is at 2080. It's not completely accurate since I'm not exactly sure of the serving sizes but it gives me a good idea of what's going into my body. 

Good stuff. Might want to reconsider that 1.5 number like I said. That's a little aggressive and might be difficult to conserve muscle mass

 

[mplsdunk]

Since we're posting pics. Trap gains.

New pr on bench today. 195x3 for two sets. Thanks @jkitty your advice is working. Just got done with an hour on bench. Couldn't feel my chest towards the end.

 

[SneakerProSr.]

10% body fat and stay as strong and heavy as I am now.