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

Leg day

Squats
Barx10
135x5
225x5
315x5
335x5
355x1
375x1(soundview)
385x1(soundview)
315x5
225x8
135x10

Superset leg press and calf raises
Leg extension
Hamstring curl
Db raises lateral and front
Sir charles
Face pulls

Core
 
ahat20 said:
Leg day

Squats
Barx10
135x5
225x5
315x5
335x5
355x1
375x1(soundview)
385x1(soundview)
315x5
225x8
135x10

Superset leg press and calf raises
Leg extension
Hamstring curl
Db raises lateral and front
Sir charles
Face pulls

Core
Click to expand...

:pimp: that 4 plate squat coming soon fam!
 
You guys be counting macros ? I just started keeping track of everything yesterday. Been bulking without keeping track for like the past 8 months lol
 
kyrie swerving said:
You guys be counting macros ? I just started keeping track of everything yesterday. Been bulking without keeping track for like the past 8 months lol
Click to expand...
I'm tracking with an app since I started my cut and I kick myself for not doing it on my bulk. Game changer
 
What's up fellas!! Long time lurker of this thread, appreciate all the knowledge and motivation that is passed along in here!

Anyways, can anyone recommend any type of training for lateral speed/quickness? I'll be running in a rec league and I'm realizing as I get older I'm getting SLOW lol.. not trying to be that guy that can't guard anyone. This is just a rec league I'm in with friends so it's not anything super competitive but like I said I'm just trying to be a little quicker on my toes and be able to hold my own on defense.

Any help is appreciated!
 
tfresnn87 said:
What's up fellas!! Long time lurker of this thread, appreciate all the knowledge and motivation that is passed along in here!

Anyways, can anyone recommend any type of training for lateral speed/quickness? I'll be running in a rec league and I'm realizing as I get older I'm getting SLOW lol.. not trying to be that guy that can't guard anyone. This is just a rec league I'm in with friends so it's not anything super competitive but like I said I'm just trying to be a little quicker on my toes and be able to hold my own on defense.

Any help is appreciated!
Click to expand...

Should be able to do some drill type training for lateral quickness. Shuffles, ladder drills, shuttle drills etc. those drills are really key for foot speed and lateral speed. And strength training wise probably some side lunges, lunges, maybe some jump squats, step ups etc. Stuff like that will help you with explosiveness.
 
Forgot I haven't updated. Yea so I'm about at a consistent 75/80%. I stopped going to get treatment and stopped taking pain pills. Been working out pretty much full speed again for the last 3/4 weeks.
I still have pain when I wake up and go to sleep but it's now more of a nagging pain like that feeling where your back needs a good stretch and crack but won't. I did try to do a variation of a deadlift just to see if I was fully back. And my body wasn't having it. And it was only 100lbs. Good thing with kris Gethin a program there isn't a lot of squats and no deadlifts at all. Matter of fact it's all machine work.
 
how do yall cut without losing muscle mass? frustrating when i try to go on a cut but end up losing all of my gains
 
^ I feel it fam. I'm just adding in some cardio sessions in my workouts now. Keeping track of my macros. Making sure the protein stays high.
 
krizzzle said:
how do yall cut without losing muscle mass? frustrating when i try to go on a cut but end up losing all of my gains
Click to expand...
Of course you're going to. The whole point though is to get more and more each bulk. So it looks better and better each cut. Even elite bodybuilders only gain 7-10 pounds of muscle a year
 
jon4rd said:
Should be able to do some drill type training for lateral quickness. Shuffles, ladder drills, shuttle drills etc. those drills are really key for foot speed and lateral speed. And strength training wise probably some side lunges, lunges, maybe some jump squats, step ups etc. Stuff like that will help you with explosiveness.
Click to expand...

Thanks jon4rd jon4rd I've been doing a basic routine of jump rope, explosive step ups, and side shuffling with a resistance band at the ankle. I'll definitely start implementing the ladder and shuffle drills as well as some strength training like the lunge/side lunge, it's just a matter working these into my normal split so that I'm recovering properly. I appreciate the help!!
 
Switched it up today, did decline instead of incline. 1st time doing decline since highschool


Decline
Barx10
135x10
185x5
205x5
225x5
245x5
265x5
275x4
135x10


Prob shoulda skipped 185 and 205


Reverse grip bench
Close grip bench
Weighted dips
Incline db and incline flys (superset)
Skull crushers
Rope pulldown


Core
 
ahat20 said:
Switched it up today, did decline instead of incline. 1st time doing decline since highschool


Decline
Barx10
135x10
185x5
205x5
225x5
245x5
265x5
275x4
135x10


Prob shoulda skipped 185 and 205


Reverse grip bench
Close grip bench
Weighted dips
Incline db and incline flys (superset)
Skull crushers
Rope pulldown


Core
Click to expand...
you're a monster pimpin! roughly how long does it take?
 
You must log in or register to reply here.

Thread Gallery

View Full Gallery

The ultimate sneaker enthusiast community.

NikeTalk was created as a way of giving back to both the sneaker enthusiast community and to the greater global community of which we are all a part.

NikeTalk is NOT affiliated with Nike Inc. in any way, shape, or form. All opinions expressed herein do not necessarily reflect those of Nike, Inc.

© 1999-2024 NikeTalk.com

Share this page

Back
Top Bottom