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

[Tank Top Master]

SupremeBeing5 : Let's go.

nSuns 5/3/1 - Day 1 (Bench/Military, Light Day):
1) Bench Press: w/u
1x8x165; 1x6x190; 3x4x215; 1x5x205; 1x6x190; 1x7x180; 1x8+ [8]x165
2) Military Press: w/u
1x6x75; 1x5x85; 3,5,7,4,6,8 @100
3) Incline DB Press 3x8
4) Pendlay Row 5x5
5) Wide-Grip Pulldowns 4x10
6) V-Bar Lat Pulldowns 2x15
7) Seated Cable Row 3x10
8a) EZ-Bar Curls 4x12 ss/
8b) Tricep Pushdowns 4x12
10) BW Chin-ups x50 (6 sets, not counted)
11) High-Low Cable Flyes 4x12
12) Face Pulls 4x15

Summary: 50 working sets
Time: 2hrs, 31 mins.
Notes: Shoulda ate more yesterday. Ran outta gas on set 9 of bench.

 

[m boiz]

You could superset some of those and be done in 2hrs easy.

 

[diabolicaldeezy]

I keep hearing bout a new test on the way. Already seen the Tier 2 being implemented, so it's only a matter of time.

Inb4 we doing deads on the PT test like the Army boys.

Its coming, some of the TACPs I've spoken to have already started, scores are def lower, they have to fix the scoring system

 

[suavamente]

You could superset some of those and be done in 2hrs easy.

yup or just do circuits

lately I been doing all my strength work first then just circuits after

that time under tension

 

[Tank Top Master]

Its coming, some of the TACPs I've spoken to have already started, scores are def lower, they have to fix the scoring system

Yep. Them, EOD, fire, etc. already on it down here.

Prolly be a minute but it is coming.

 

[SupremeBeing5]

SupremeBeing5 : Let's go.

nSuns 5/3/1 - Day 1 (Bench/Military, Light Day):
1) Bench Press: w/u
1x8x165; 1x6x190; 3x4x215; 1x5x205; 1x6x190; 1x7x180; 1x8+ [8]x165
2) Military Press: w/u
1x6x75; 1x5x85; 3,5,7,4,6,8 @100
3) Incline DB Press 3x8
4) Pendlay Row 5x5
5) Wide-Grip Pulldowns 4x10
6) V-Bar Lat Pulldowns 2x15
7) Seated Cable Row 3x10
8a) EZ-Bar Curls 4x12 ss/
8b) Tricep Pushdowns 4x12
10) BW Chin-ups x50 (6 sets, not counted)
11) High-Low Cable Flyes 4x12
12) Face Pulls 4x15

Summary: 50 working sets
Time: 2hrs, 31 mins.
Notes: Shoulda ate more yesterday. Ran outta gas on set 9 of bench.

Good ****. Keep it going.

I spent 2hrs 20min in there today.

Here’s mine:

1) Pendlay Rows 3x6-8
2) Incline DB Press 3x6-8
3) BB Shrugs 3x10-12
4) Weighted Tricep Dips 4x10-15
5) Skullcrushers superset with Hammer curls 3x10-12
6) EZ Bar Curls ss with Rope pushdowns 3x 10-12
7) Seated Rows 3x10
V-Bar Lat pull downs 3x12
9) Seated Incline DB Curls 3x15
10) Pull-ups 3x12

That last set of OHP I almost didn’t make it.

Overall this was a great workout.

Never worked chest with back before, def got a great pump.

I’m eating a lot now, I can feel how one can be drained if you don’t eat enough.

Feeling like Michael from My Wife and Kids after Terry Crews trained him.

 

[SupremeBeing5]

I feel like Monday is gonna be the longest day. The rest can be done in 2hrs. This day is after a test day so it’s fine.

I tried, but I couldn’t finish in under 2hrs.

 

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

Good ****. Keep it going.

I spent 2hrs 20min in there today.

Here’s mine:

1) Pendlay Rows 3x6-8
2) Incline DB Press 3x6-8
3) BB Shrugs 3x10-12
4) Weighted Tricep Dips 4x10-15
5) Skullcrushers superset with Hammer curls 3x10-12
6) EZ Bar Curls ss with Rope pushdowns 3x 10-12
7) Seated Rows 3x10
V-Bar Lat pull downs 3x12
9) Seated Incline DB Curls 3x15
10) Pull-ups 3x12

That last set of OHP I almost didn’t make it.

Overall this was a great workout.

Never worked chest with back before, def got a great pump.

I’m eating a lot now, I can feel how one can be drained if you don’t eat enough.

Feeling like Michael from My Wife and Kids after Terry Crews trained him.

What app is that?

 

[SupremeBeing5]

SupremeBeing5 : Let's go.

nSuns 5/3/1 - Day 1 (Bench/Military, Light Day):
1) Bench Press: w/u
1x8x165; 1x6x190; 3x4x215; 1x5x205; 1x6x190; 1x7x180; 1x8+ [8]x165
2) Military Press: w/u
1x6x75; 1x5x85; 3,5,7,4,6,8 @100
3) Incline DB Press 3x8
4) Pendlay Row 5x5
5) Wide-Grip Pulldowns 4x10
6) V-Bar Lat Pulldowns 2x15
7) Seated Cable Row 3x10
8a) EZ-Bar Curls 4x12 ss/
8b) Tricep Pushdowns 4x12
10) BW Chin-ups x50 (6 sets, not counted)
11) High-Low Cable Flyes 4x12
12) Face Pulls 4x15

Summary: 50 working sets
Time: 2hrs, 31 mins.
Notes: Shoulda ate more yesterday. Ran outta gas on set 9 of bench.

Damn good ****.

My total time was 2hrs 21 min.

What app is that?

nSuns 5/3/1

 

[mplsdunk]

That app looks nice.

Gonna dl with a dl bar Sunday. My gym keeps it locked up got it reserved.

Dl bar + bumpers, cheating to the max.

 

[Tank Top Master]

You could superset some of those and be done in 2hrs easy.

You got any specifiic suggestions, Your Swoliness?

Only thing I thought about was supersetting Chins in between the T1/T2.

Back is too weak currrently to superset back exercises...

yup or just do circuits

lately I been doing all my strength work first then just circuits after

that time under tension

Such as?

 

[Tank Top Master]

I feel like Monday is gonna be the longest day. The rest can be done in 2hrs. This day is after a test day so it’s fine.

I tried, but I couldn’t finish in under 2hrs.

I wouldn't worry about it. From personal experience [having previously ran this multiple times] and from reading the reddit, these are notoriously long workouts, and the weights supposed to be increasing weekly. We're also doing roughly twice the average recommended accessory volume.

Monday and (for the 6-day variants) Saturday seem to take the longest because the sets are more reps, even if the weights are lower. Brb squatting and deadlifting more sets in one day than most cats in a month (in my gym at least).

Also, be careful not to put too much energy in any single workout. Hitting upper/lower 3x a week for this many sets is rough. Don't gas yourself out. Unless you're pressed for time, I wouldn't rush it.

 

[suavamente]

You got any specifiic suggestions, Your Swoliness?

Only thing I thought about was supersetting Chins in between the T1/T2.

Back is too weak currrently to superset back exercises...



Such as?

usually something like this for back:




Shoulders respond really well to something like

Lateral Raises / Front Raises / Band Pull Aparts // 21s

and I always superset bicep work and cable tricep work, no need to spend 30+ min there

 

[mplsdunk]

Yeah arms are always a superset and drop set. Weight don’t matter just pump them up.

 

[m boiz]

You got any specifiic suggestions, Your Swoliness?

Only thing I thought about was supersetting Chins in between the T1/T2.

Back is too weak currrently to superset back exercises...



Such as?

You can superset just about anything honestly, just gotta know how to play with rep ranges and intensity.

Sorry if I didn't read clearly but whats the reasoning behind doing some much on one day and combining chest and back? Those are 2 groups I have always kept separate and wouldn't try to do them at the same time because I like devoting as much attention to them separately on different days. But the arm stuff you can superset easily and any vertical and horizontal pulling movement as well.

For example on back I like hitting heavier bent over rows then move straight into a lighter rear delt fly.

 

[Beruseruku Desu]

smh you cant even call that a weighted pull up. then he has the audacity to call a rack pull a deadlift

 

[Tank Top Master]

usually something like this for back

Tank Top Master was clearly not made for prison.

 

[suavamente]

smh you cant even call that a weighted pull up. then he has the audacity to call a rack pull a deadlift

one of the less talked about "ego " lifts IMO

see so many dudes doing it wrong

 

[Beruseruku Desu]

one of the less talked about "ego " lifts IMO

see so many dudes doing it wrong

im sure he can do it with good form if he just lessened the weight too smh.

 

[Tank Top Master]

Sorry if I didn't read clearly but whats the reasoning behind doing some much on one day and combining chest and back? Those are 2 groups I have always kept separate and wouldn't try to do them at the same time because I like devoting as much attention to them separately on different days. But the arm stuff you can superset easily and any vertical and horizontal pulling movement as well.

Gotcha.

Assuming you added no push accessory lifts, this specific program has 51 working push sets per week, so the back work is high to counteract the pressing. You can't really put too much of the back work on the other days cause you're still deadlifting 3x a week.

Full set up is:
Day 1: Bench + OHP + Chest, Arms, Back
Day 2: Squat + Sumo + Legs, Abs, Calves
Day 3: OHP + Incline BP + Shoulders, Chest
Day 4: Deadlift + Front Squat + Back, Abs, Calves
Day 5: Bench + Close-Grip + Chest, Arms
Day 6: Squat + Sumo + Upper Back, Legs, Abs
Day 7: Rest

Me and SupremeBeing5 finna die.

 

[mplsdunk]

Big jump rope prs.

Hit 107 skips just now but had to stop becasue my weak *** calves.

 

[njavier03]

i really wanna do chest today, but its monday....

 

[SupremeBeing5]

I wouldn't worry about it. From personal experience [having previously ran this multiple times] and from reading the reddit, these are notoriously long workouts, and the weights supposed to be increasing weekly. We're also doing roughly twice the average recommended accessory volume.

Monday and (for the 6-day variants) Saturday seem to take the longest because the sets are more reps, even if the weights are lower. Brb squatting and deadlifting more sets in one day than most cats in a month (in my gym at least).

Also, be careful not to put too much energy in any single workout. Hitting upper/lower 3x a week for this many sets is rough. Don't gas yourself out. Unless you're pressed for time, I wouldn't rush it.

OH ok. ITs what I expected anyways. I got the time, so it’s no problem.

I agree about not putting too much energy in a workout. Definitely don’t wanna yourself out.

This gonna be tough. But let’s gooooooooo.

 

[DonRafa]

Big jump rope prs.

Hit 107 skips just now but had to stop becasue my weak *** calves.

if you can hit 100 you can start working on doubles

 

[kahlow18]

Posted this in the “Never Pay Retail” thread but figured it’d get more traction here. They’re Busy sharing butt wiping methods.

Any who,

REI %20 off coupon right now MEMPERK20.

Stacked that with with my dividend and was able to pick up a HyperIce HyperVolt machine for $200 even. Worth a look for anybody was in the market.