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

Before turning into my gym, there's a long traffic light and there's always kids coming to everyone's car asking for money. I swear their story changes everytime. First it was donation for the poverty in district heights, next it's after school tutoring, then another day it's some other thing. :stoneface:

Another reason why I never give out money.
:lol there's this grown dude at the grocery store I go to that's always selling candy at the entrance talmbout he's raising money for the boys and girls club
 
Went 4/7 for my first week is that good enough?

Anyway whats the best running shoes? been jogging on my way to the gym and on my way home and my airmax are beat af.
 
Went 4/7 for my first week is that good enough?

Anyway whats the best running shoes? been jogging on my way to the gym and on my way home and my airmax are beat af.
Get fitted at a running store. Most places do it for free and you don’t have to buy from them
 
Went 4/7 for my first week is that good enough?

Anyway whats the best running shoes? been jogging on my way to the gym and on my way home and my airmax are beat af.


I’ve logged a ton of miles in the new nike turbo Pegasus and the nike zoom fly.
 
Hit some safety bar pause squats tonight 5x8

Incline bench 5x8

Lat raises ss w/ rear delt raises 4x12x12

Single arm waiter carry or wtf it’s called 300ft each arm.

Arms
 
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On Monday’s we squat.
 
I dont know how you do it. I do full body 4x a week and dont completely recover
 
I dont know how you do it. I do full body 4x a week and dont completely recover

Legs stay dead af:sick:.

Trying to boost the sq and bp before a cycle of Smolov Jr. for both.

When I started lifting I would squat at least 3x a week, so 5-6x is doable for a few weeks.
 
Highly recommend it if you are already accustomed to HF training. It's probably not sustainable for more than a month or two at a time, but seems to be very useful for busting through plateaus.

Also, compared to when I run PPLx2/wk, the frequency of all movements, except DLs, is generally increased by 300%, but volume is consequently decreased by 33-50% a week. Intensity is higher because the sets are mostly singles and triples on compounds vs. sets of 5+ on PPL. No noticeable DOMS to speak of, but quads and lower back stay tight (due to not stretching/foam rolling).

Sessions also seem to drain my CNS less, probably because I'm hitting more muscle groups than on PHAT, PPL, or other body part splits.
 
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