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

[krazy88s]

I started SL 5x5 two weeks ago. So far, so good.

 

[xcellz]

 
My man did all that on his lunch break. I'd need 20 minutes after 3 miles to go into deads. 

LMAO i get an hour lunch break

I usually run a 12-13 min two mile...... I ran my first two miles just under 13 mins, my last mile was horrible like 8 mins.

Taking a pt test for the military in a couple of weeks so I'm focusing more on running for about a week.  Usually I run after to save my energy for lifting.

 

[m boiz]

Yeah. Like jon said, you'll need a scale. If you guesstimate, always pUT more than you think it is, to be safe.

Eh. Not really. My subscribers don't even know my real name lol. I just do it for the lulz. #supa

He was giving you props, say thanks ***.

 

[m boiz]

 
I started SL 5x5 two weeks ago. So far, so good.

Run it for 2 years and it will transform you.

 

[krazy88s]

 

 
I started SL 5x5 two weeks ago. So far, so good.

Run it for 2 years and it will transform you.

I've heard 6 months, a year you're saying 2 years and nothing but good things about it, so I figured I'd try it since I'm getting back things trying to lose weight

 

[awwsome]

Carb was yesterday so today was a max day.

Legs/Chest


Squats

Barx10
135x10 (paused)
225x8 (paused)
315x5
365x2
385x1 (PR)
335x6
315x7
315x5

385 was very smooth, looking to hit 405 next week before the cut.

Killing myself with volume between max days has worked like a charm.


Incline DB

75x7
100x6
120x5 (PR)
105x9
105x7
100x8
100x6

So happy to finally get the 120's up there moving.

Hardest part was just getting them off the rack and in place honestly.

Incline BB

315x8
305x8x2
305x6

Felt good, haven't hit the barbell for bench in a long time since I prefer the challenge the DB's bring. Was going to do weighted dips but I knew that would've murdered me.


Lat Pulldown

200x12x2
180x12x2

Incline DB Fly

50x10x3

Finished with leg accessory work, dips, bicep and tricep work.


Another great post carb up day in the books.

Training intensity and focus has been on another level since I cut alcohol from my life.

Body recovers so much better and I feel way fresher.

 

[ahat]

awwsome ****** animal!!

 

[ahat]

Did shoulders and legs. Big up adipowers.


Squats
135x5
225x5
275x5
315x5
335x2 (pr)
275x5
225x8
135x10

Gonna start skipping 275 on the way up and just go from 2plates to 3plates.


Ohp (didnt go heavy)
Barx10
95x5
135x5x5


Db shoulder press- 70x10x3
Db front raises- 20x10x3
Db side raises- 25x10x3
Face pulls- 45x10x4
Leg press- 500x12x3
Calf raises- 500x25x4
Leg extensions- 150x10x3

Was gonna do hamstring curls but machine out of order

Riding the bike a lil bit before i gotta walk all over the place and do some errands. Gonna have jello legs tonight and tomorrow

 

[awwsome]

^^^^

Working fam.


Agree on skipping the 275, it's a waste of energy at this point, just do another set at 315 instead or hit it on the way down like you did today anyway.

 

[stuntman mike]

@instagram bro i'm watching sneaky pete and dude comes on look like he could be your older brother or uncle or something. you ever watch that show?

 

[ahat]

^^^^

Working fam.


Agree on skipping the 275, it's a waste of energy at this point, just do another set at 315 instead or hit it on the way down like you did today anyway.

Word word i feel like i coulda hit another rep maybe 2 at 335 if i had skipped the 275.

@instagram bro i'm watching sneaky pete and dude comes on look like he could be your older brother or uncle or something. you ever watch that show?

 

[aNYone]

Carb was yesterday so today was a max day.

Legs/Chest


Squats

Barx10
135x10 (paused)
225x8 (paused)
315x5
365x2
385x1 (PR)
335x6
315x7
315x5

385 was very smooth, looking to hit 405 next week before the cut.

Killing myself with volume between max days has worked like a charm.


Incline DB

75x7
100x6
120x5 (PR)
105x9
105x7
100x8
100x6

So happy to finally get the 120's up there moving.

Hardest part was just getting them off the rack and in place honestly.

Incline BB

315x8
305x8x2
305x6

Felt good, haven't hit the barbell for bench in a long time since I prefer the challenge the DB's bring. Was going to do weighted dips but I knew that would've murdered me.


Lat Pulldown

200x12x2
180x12x2

Incline DB Fly

50x10x3

Finished with leg accessory work, dips, bicep and tricep work.


Another great post carb up day in the books.

Training intensity and focus has been on another level since I cut alcohol from my life.

Body recovers so much better and I feel way fresher.

Good ****. With all the volume you do and that heavy *** deadlift I thought you were crushing 4+ plates. You well on your way tho you strong bastard [emoji]128514[/emoji][emoji]128526[/emoji].

 

[awwsome]

Good ****. With all the volume you do and that heavy *** deadlift I thought you were crushing 4+ plates. You well on your way tho you strong bastard [emoji]128514[/emoji][emoji]128526[/emoji].

Thanks b.


Squat has always been my worst lift, I didn't even train it hard until about 4/5 months ago.

I could probably out bench my squat which illustrates the lack of balance.

I'm working hard at it though, the goal is to be hitting 500 lbs for reps by the end of the year.

More focused on that than any other goals.

 

[suavamente]

Hit 6 plates today

Spoiler: Warning: Spoiler!

on the Trap Bar 

 

[fousey]

Brown Rice. Turkey. Green Beens hidden underneath.

Mm mmm mmmmmm.

Oh and the sauce is chimichurri (sp?) sauce.

 

[mplsdunk]

Hit 6 plates today

Spoiler: Warning: Spoiler!

on the Trap Bar 

Sick, I just hit a leg press pr.

 

[Rumble Gang]

Fellas send halp 

Today was DL and legs for me today

135x10

225x8

275x5

315x3

375x1

405x1

455x1

495x1

Pause DL

225x6

135x10

Then the trainer see's me and says hey the guys reached out to you to tell you we're on for 5:30?(which at this point is in 15 min

). Told him no and I just DL but lets get it.

He laughed and said we're doing LEGS STARTING WITH DEFICIT DLs. 

so

2 35lb plates on each side modified DL stance. You're basically squatting it off the ground.

x5

x5

x3

x2

Zercher squats 

115x8

115x6

115x6

115x5

And finish with the thing where you're legs are isolated and raise your back for 4 sets of 15.

Already walking like a baby deer

 

[awwsome]

^^^^

Brutal, especially deficit deads after heavy singles. :x


RIP your CNS.


Gains coming though.

 

[soundview]

Yeah. Like jon said, you'll need a scale. If you guesstimate, always pUT more than you think it is, to be safe.


Eh. Not really. My subscribers don't even know my real name lol. I just do it for the lulz. #supa

He was giving you props, say thanks ***.

Oh my bad. Thanks bro!!

Carb was yesterday so today was a max day.

Legs/Chest


Squats

Barx10
135x10 (paused)
225x8 (paused)
315x5
365x2
385x1 (PR)
335x6
315x7
315x5

385 was very smooth, looking to hit 405 next week before the cut.

Killing myself with volume between max days has worked like a charm.


Incline DB

75x7
100x6
120x5 (PR)
105x9
105x7
100x8
100x6

So happy to finally get the 120's up there moving.

Hardest part was just getting them off the rack and in place honestly.

Incline BB

315x8
305x8x2
305x6

Felt good, haven't hit the barbell for bench in a long time since I prefer the challenge the DB's bring. Was going to do weighted dips but I knew that would've murdered me.


Lat Pulldown

200x12x2
180x12x2

Incline DB Fly

50x10x3

Finished with leg accessory work, dips, bicep and tricep work.


Another great post carb up day in the books.

Training intensity and focus has been on another level since I cut alcohol from my life.

Body recovers so much better and I feel way fresher.

Lol you did 2 compounds? Good stuff tho!!

I've got a very minimal flat tire that I want to eliminate, won't eating unhealthy contribute to that? Especially since I rarely do cardio.

If you're trying to eliminate fat, you probably need to cut not bulk up. If you're trying to bulk up you're going to gain some fat. And it's really not limited to eating unhealthy. If you eat over your maintenance calories whether it's healthy or not you'll gain weight and likely some body fat.

you'll gain fat during any bulk. How much is under your control, however.

Oh, also my knee is out of commission. Going to get a Mri friday. I couldn't even squat 135 without it hurting. It feels like a tear. Hold it down. I had to do accessory work.

@instagram bro i'm watching sneaky pete and dude comes on look like he could be your older brother or uncle or something. you ever watch that show?

I'M SLEEP.

 

[jon4rd]

Oh my bad. Thanks bro!!
Lol you did 2 compounds? Good stuff tho!!
you'll gain fat during any bulk. How much is under your control, however.

Oh, also my knee is out of commission. Going to get a Mri friday. I couldn't even squat 135 without it hurting. It feels like a tear. Hold it down. I had to do accessory work.
I'M SLEEP.

Damn bro. Hope it's nothing too bad and I wish you a speedy recovery. Come back better than ever brotha

 

[Rumble Gang]

^^^^

Brutal, especially deficit deads after heavy singles. :x


RIP your CNS.


Gains coming though.

Thanks bro! I see you with beastly workout as usual [emoji]128293[/emoji][emoji]128293[/emoji]. Yea we first tried for 3 35lb plates and I couldn't even break it off the floor. Insane how the difference calls for more work for your hips with proper form. Gonna be one of my fav exercises. Just not after a DL session lol

 

[6 Rings G.O.A.T.]

"Over-trained" today..

 

[m boiz]

Carb was yesterday so today was a max day.



So happy to finally get the 120's up there moving.

Hardest part was just getting them off the rack and in place honestly.

Incline BB

315x8
305x8x2
305x6

Felt good, haven't hit the barbell for bench in a long time since I prefer the challenge the DB's bring. Was going to do weighted dips but I knew that would've murdered me.

 

You hit 315 for 8 on incline? Like full touch your chest reps? You should be playing with those 120s like candy and benching 425+ easy.

Ive never hit 315 for more than 3 on incline and I can rep the 120s for 10 on incline.

 

[m boiz]

@instagram bro i'm watching sneaky pete and dude comes on look like he could be your older brother or uncle or something. you ever watch that show?

Im dead 

 

 

[m boiz]

Had this guy who is prepping for his first physique show tell me today that he plans on getting to 2.5% BF 

 didn't have the heart to tell him that wasn't going to happen and him still be alive.