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

No pump will beat a chest/back day pump. Lawd. Had to do both today since my weekend was busy and I go back to work tomorrow.
 
Ate a cliff bar and drank some pre workout and hit shoulders today

Shoulder Press (Dumbbell)
Set 1: 35 lb × 12
Set 2: 80 lb × 8
Set 3: 85 lb × 5
Set 4: 90 lb × 5
Set 5: 95 lb × 5
Set 6: 95 lb × 2

Lateral Raise-Dumbells
Set 1: 25 lb × 12
Set 2: 30 lb × 12
Set 3: 40 lb × 12
Set 4: 30 lb × 12

Rear Deltoid Fly -Dumbells
Set 1: 25 lb × 12
Set 2: 30 lb × 12
Set 3: 40 lb × 12
Set 4: 30 lb × 12

Front Raise -Dumbells
Set 1: 25 lb × 12
Set 2: 30 lb × 12
Set 3: 40 lb × 12
Set 4: 30 lb × 12

Shrug - Trap Bar
Set 1: 240 lb × 20
Set 2: 240 lb × 25
Set 3: 330 lb × 20

Face Pull -Rope
Set 1: 80 lb × 20
Set 2: 100 lb × 20
Set 3: 130 lb × 15
Set 4: 140 lb × 10
Set 5: 150 lb × 10

sir charles shoulder whatevers
Set 1: 35 lb × 10
Set 2: 25 lb × 10
Set 3: 25 lb × 10
Set 4: 25 lb × 10
Set 5: 25 lb × 10

Was gonna do OHPs but the gym closes early on Sunday's
 
MPLSdunk said:
Nothing in particular I just do the lifts I like now. Basically trying to row and hit pull ups everytime I lift and alternate bench/ohp/squat with how my body is feeling and dl once a week.

I really only see gains by just hammering on the compounds so I don't really bother with accessory anymore.

I just want big numbers and to do more pull-ups and dips than anyone else.
Click to expand...
I feel it! Get those compounds stronger and stronger! 
 
They're getting there. I just started actually benching again instead of db. According to my girl "my boobs are harder" it could be all those heavy dips too though.

My arms are way bigger from rows, pull-ups and dips too. Back is also a lot bigger.

I might try for a pr dl tomorrow. Gonna try for 500 if the weights moving fast leading up to it.
 
FlyNY said:
Ate a cliff bar and drank some pre workout and hit shoulders today

Shoulder Press (Dumbbell)
Set 1: 35 lb × 12
Set 2: 80 lb × 8
Set 3: 85 lb × 5
Set 4: 90 lb × 5
Set 5: 95 lb × 5
Set 6: 95 lb × 2

Lateral Raise-Dumbells
Set 1: 25 lb × 12
Set 2: 30 lb × 12
Set 3: 40 lb × 12
Set 4: 30 lb × 12

Rear Deltoid Fly -Dumbells
Set 1: 25 lb × 12
Set 2: 30 lb × 12
Set 3: 40 lb × 12
Set 4: 30 lb × 12

Front Raise -Dumbells
Set 1: 25 lb × 12
Set 2: 30 lb × 12
Set 3: 40 lb × 12
Set 4: 30 lb × 12

Shrug - Trap Bar
Set 1: 240 lb × 20
Set 2: 240 lb × 25
Set 3: 330 lb × 20

Face Pull -Rope
Set 1: 80 lb × 20
Set 2: 100 lb × 20
Set 3: 130 lb × 15
Set 4: 140 lb × 10
Set 5: 150 lb × 10

sir charles shoulder whatevers
Set 1: 35 lb × 10
Set 2: 25 lb × 10
Set 3: 25 lb × 10
Set 4: 25 lb × 10
Set 5: 25 lb × 10

Was gonna do OHPs but the gym closes early on Sunday's
Click to expand...

Jeez! My shoulders definitely would've had some snap action if I did that many reps. Nice lifts.
 
150 lb facepull
eek.gif


I'm guessing you're not externally rotating, basically just a high row?
 
Olympus said:
Yo Fly, what's your goals bro? I'm curious because all your workouts Push like 50-60 sets
Click to expand...

I'm just trying to get cut and get my Strength up too. I want to be able to bench 5x5 of 315

I should def focus more on cardio for the cutting aspect.

Is there a limit to how many workouts I should do per muscle group? I have been feeling like I been ODing lately :lol:. I really just been going until I'm too worn out to bust out another rep
 
Last edited:
How important are rest days? Coworker saying my other coworker hasn't had results because he takes 1-2 days off. Are 2adays or 2 days back to back working the same thing bad?
 
What is this "gym shark" brand that I see all the quarter squatters wearing these days?
 
If we make NTFitness stuff. That brand is the exact opposite of what I want to come of as. I see people wear the stuff and I immediately think cornball.

But this coming from a dude who wears a fanny pack to the gym
 
retrohead182 said:
What is this "gym shark" brand that I see all the quarter squatters wearing these days?
Click to expand...


jkitty said:
Some hyped up fitness brand that all the quarter squatters wear :lol:
Click to expand...
Yea I'm seeing it more and more. Some of the pants look dope tbh but I cant associate myself now damnit lol. I'll stick to my gaspari gear I just bought..... yes also has little to do with the guy being from Jersey
 
retrohead182 said:
Yea I'm seeing it more and more. Some of the pants look dope tbh but I cant associate myself now damnit lol. I'll stick to my gaspari gear I just bought..... yes also has little to do with the guy being from Jersey
Click to expand...

Does adidas carry good tights like Nike compression joints?
 
just checked their website out. Prices look ok tbh. Just not feeling the design or sizing.

Dude on the sight is 5 foot 9 and wears a large. I know the length won't work for me being tall and skinny
 
Not eem gonna lie. I watch YouTube fitness videos and some of that alphalete stuff be kinda hot.
 
GetBack said:
Bro I use resistance bands. :lol:

I only use facepulls as an accessory prehab movement.
Click to expand...


I usually just do 4sets of 10, build up to about 50 on the last set. Been tough these days tho since we got a new rope at the gym and now everyone seems to want to use it :lol:



Was on youtube last night and discovered the Bradford press. Gonna use that as a warm up before OHP. Also seen another type of DL where you grip the plate, gonna fw that too and improve my grip
 
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