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

[tomdiginson]

lmaoooo I was dying when I heard myself rapping that.

It goessss.

Good looks man. Trying to get like you. Now hit that 290 bench! THough idk why I thought that was already your max

Subscribed.

 

[206to813]

IG Fitness chicks "behind the filters" 






***** looking like Owen Wilson

I saw the pic and my thought was "......she'd still get it"

Then you called her Owen Wilson :x

Can't unsee it [emoji]128514[/emoji][emoji]128514[/emoji][emoji]128514[/emoji]

Lol she fresh out the shower not too many girls especially white women got them fresh faces without make up. She not terrible

Blasphemy, dogs come in all colors including white but gimme that fresh out the shower white woman 8 days a week [emoji]128293[/emoji][emoji]128293[/emoji][emoji]128293[/emoji]

 

[Barbados Slim]

Just because she has a towel around her, she's fresh out the shower? Her hair ain't even wet......and there's a shadow covering her face. 

.

If tinder has taught me anything, it's that women are masterful at the art of photo deception.

But who am I kidding. I'd give it to her also.

 

[awwsome]

^^^

You do know that women don't wash their hair everytime they shower right?

 

[flyny]

Did arms this morning


Triceps Cable Pulldown
Set 1: 40 lb × 10
Set 2: 65 lb × 10
Set 3: 100 lb × 10
Set 4: 70 lb × 10
Set 5: 55 lb × 10
Set 6: 60 lb × 10
Set 7: 60 lb × 10
Set 8: 65 lb × 10
Set 9: 70 lb × 10
Set 10: 80 lb × 10

Biceps Cable Curl
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 80 lb × 10
Set 5: 80 lb × 10
Set 6: 100 lb × 10
Set 7: 100 lb × 10
Set 8: 120 lb × 10
Set 9: 60 lb × 10
Set 10: 60 lb × 10

Dumbell Preacher Curl
Set 1: 50 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 15

Tricep French Curl
Set 1: 90 lb × 15
Set 2: 90 lb × 15
Set 3: 100 lb × 12
Set 4: 100 lb × 8

Chin Up
Set 1: 15 reps
Set 2: 12 reps

Dumbell Kickback
Set 1: 30 lb × 40 reps each arm
Set 2: 22.5 lb × 40 reps each arm

Hammer Curl
Set 1: 65 lb × 8 (single arm)
Set 2: 40 lb × 12 (both arms same time)
Set 3: 40 lb × 12 (both arms same time)

Incline Inner Bicep Curl
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 10

 

[calibeebee]

flyny

That's some damn volume


Did some shoulder work today. Tried some of those Sir Charles lateral raises( is that what they're really called?) and they are legit!

Other than that just did

Traditional lateral DB raises
DB front raises
Arnold press
Seated DB press
OHP
DB push-ups with pulls
plyometric push-ups
Med ball tosses
Some jump shots and free throws
Ab work

 

[Bruce Banner]

IG Fitness chicks "behind the filters" 






***** looking like Owen Wilson

Good Lord [emoji]128514[/emoji]

 

[suavamente]

lmao for you thirst buckets https://www.instagram.com/hdfit_/

Also if y'all like those Sir Charles Raises take a look at Josh Bryant's channel:

   

Incorporated some isometrics today on my pull day and did these 2/1 rows in the vid.. killer

 

[ahat]

Reverse grip bench
Barx10
95x10
135x10
155x5
175x5
185x5


Incline bench
Barx10
135x10
185x5
205x5
225x5x2

Weighted dips- 35x10x3
Db bench- 70x10x3
Db incline- 70x10x3
Incline db fly- 45x10x3
Skull crushers- 95x10x3
Rope pulldown- 75x10x3
Single handle pulldown- 70x10x3


Cardio

 

[awwsome]

My guy ahat you working g, so much consistency and growth.


You gonna smash on ****** this summer, stop it.

 

[ahat]

Theres mad motivation in here. Seeing everyone chasing 5 and 6plate DL, 4plate squat and all that has me stayin on my ****.


Quality and consistency

 

[tdogg2k]

even with me being hurt im living through yall and still fighting strong. did legit legs for the first time 7 weeks. squated with a 135 back felt ok. but now im squatting correctly.. let me tell you.. that leg burn after such a lay off and killing it. i was limping to work.

still need to work on cardio though i can only walk for about 10 mins before i start feeling pain.

my bench is still strong though. hit 270 with my feet on the bench (I can't plant my feet because it irritates my spine.) and hit 2 reps with no problem.

love this board.... but we havent had a good protein bar debate in awhile ....

 

[W)taps]

hate seeing quarter squatters so much... i know I should be minding my own damn business but i just get irritated cause they be walking around like they the ****.

dude at my gym was quarter squatting 275, 315, then 405 

 had the nerve to keep his head up high acting like he was a damn king lol.

anyways, havent squatted in like 2 weeks cause of some personal issues but i just got back into it last saturday and went again today.. was only able to hit 315 for 3... def gotta get my strength up to hit 8.

 

[xcellz]

Straight backshots

 

[mplsdunk]

Haven't back squatted in 3 months and just pr'd 335x1. Front squats help. Almost got 345 but my spot had to take like 10 pounds off he said.

 

[ahat]

^thats the owen wilson broad?

 

[ahat]

Haven't back squatted in 3 months and just pr'd 335x1. Front squats help. Almost got 345 but my spot had to take like 10 pounds off he said.

Been thinking about incorporating front squats. Gonna try em this weekend

 

[mplsdunk]

Give it a try on your light squat day or something. They are fun and get your mobility right.

 

[ahat]

Give it a try on your light squat day or something. They are fun and get your mobility right.

Word word. I only squat once a week as is and the other day just ton of accessory work. Ima make it 2 days a week now, 1 day back squat and 1 day front squat



Good work on the PR btw

 

[mplsdunk]

Thanks bruh, yeah I hit them on shoulder day too because it's such a boring day I need to do legs.

 

[ahat]

Do yall do front squats with ur arms crossed or the other way? Tried it the other way with a broomstick just now i couldnt get it to rest on my clavicles and keep my elbows up. The other way felt more comfortable but is that correct/safe?

 

[mplsdunk]

I do it the crossed way like I'm a damb genie.

I know you got a solid chest just set it on the top of your chest leaned against your collar bone. You shouldn't need your arms much at all they don't really do any of the work.

They just keep it from rolling off. But if your doing it right you should be able to hold them out like a zombie and squat and it won't move.

 

[throwedspitta]

I looked around town for a crossfit gym today and bruh! Why didn't anyone tell me it's pricey?? Geez

 

[W)taps]

Do yall do front squats with ur arms crossed or the other way? Tried it the other way with a broomstick just now

i couldnt get it to rest on my clavicles and keep my elbows up. The other way felt more comfortable but is that correct/safe?

ronnie coleman made me want to do it criss cross style 

 

[soundview]

She can still get it tho
Damn bruh

This. Anybody got her IG [emoji]128064[/emoji][emoji]128064[/emoji]

Yall wildin

Smfh

lmaoooo I was dying when I heard myself rapping that.

It goessss.

Good looks man. Trying to get like you. Now hit that 290 bench! THough idk why I thought that was already your max

Subscribed.

Good looks!