- 3,374
- 771
STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread
- Thread in 'General' Thread starter Started by cincoseisdos,
- Start date
- 9,606
- 13,357
Beruseruku Desu
Supporter
- 12,607
- 26,512
Woke up with pain in the middle of my chest. Only feel it when I twist/ turn my body a certain way smh.
might see a doc
might see a doc
Last edited:
- 10,957
- 19,975
6 am this morning
Pre workout Orange, cup of herbal tea
Back
Behind the neck pull ups 3x12 (249 lbs)
Low pulley row 4x15 150/150/200/250
Underhand grip pulldown 4x12 250
Cable reverse fly 4x25 30LB
Barbell Shrugs 4x20 225
Biceps
Seated Dumbbell curl 3x10 35/45/55
Abs
Incline crunches 4x25
Done 1 hour.
Breakfast two boiled eggs, two slices of seven grain toast,two sliced pears and banana, water.
Pre workout Orange, cup of herbal tea
Back
Behind the neck pull ups 3x12 (249 lbs)
Low pulley row 4x15 150/150/200/250
Underhand grip pulldown 4x12 250
Cable reverse fly 4x25 30LB
Barbell Shrugs 4x20 225
Biceps
Seated Dumbbell curl 3x10 35/45/55
Abs
Incline crunches 4x25
Done 1 hour.
Breakfast two boiled eggs, two slices of seven grain toast,two sliced pears and banana, water.
- 4,750
- 1,407
Does look interesting, I gotta find a belt myself
- 6,846
- 5,940
big fan of eccentrics lately
do a similar thing with deads (set rack pins at below knee height)
- 4,669
- 4,480
165.
I’m weak now, lost a lot of strength over the past two years. But now I’m able to go consistently.
- 6,552
- 5,418
you better be eating a ton my friend..
- 4,669
- 4,480
3) Flat DB Bench 3x6-8
4) Arnold Press 3x12
5) Weighted dips 25lbs 1x12, 50lbs 3x8, BW 1x15
6) Seated Shoulder Press Machine 3x10
7) Chest Press Machine 3x12
Reverse Flies 3x15 ss w/9) Front plate raises 3x12
10) Incline flies ss w/
11) DB Front Raises 3x12-15
12) Cable Flies 4x12-15
2hrs 5 min
Great pump. Solid workout. Had a lot of fun on this day.
- 4,669
- 4,480
Yeah def.
- 35,468
- 77,994
That's too much 
- 4,669
- 4,480
That's too much
What do you think will happen if I continue doing this? Lol. Serious question though.
- 35,468
- 77,994
You're chances of injuring yourself from pattern overload and overtraining is skyrocketing. You have like 40 sets of just chest/shoulder movements in one workout
- 25,850
- 54,933
with that much volume it’s gonna be pretty easy to over train. better make sure your recovery in on point. as mentioned earlier, calorie intake should be pretty high
- 2,997
- 2,396
Overtraining is a myth, under recovering is real thing.
You will start to get some tendonitis and things like that though.
You will start to get some tendonitis and things like that though.
- 4,669
- 4,480
I feel good. Normal. I guess im just use to it because it’s how I’ve been training for a while now.
I’ll dial back a little on the volume though next week and see how it plays out. Thanks for the advice.
I’ll dial back a little on the volume though next week and see how it plays out. Thanks for the advice.
- 10,957
- 19,975
Really? So cortisol levels rising due to fatigue, brought on by too high of an intensity while training is a myth?
- 35,468
- 77,994
Just go harder in less sets and keep your rest and diet on point. Save yourself a ton of time.
- 2,997
- 2,396
I highly doubt his cortisol levels are rising to that point because with that much volume the intensity cant be high.
If he's getting adequate sleep and eating right then he probably feels fine the next day and can go right back at it, the only thing I've experienced from pushing it is things like tendonitis like I mentioned.
- 10,957
- 19,975
It depends on how de conditioned he actually is before starting this program, correct? While training, cortisol levels rise due to exercise induced stress. To the extent that this may happen, depends on the level of conditioning of each athlete, right?!
- 4,669
- 4,480
Yeah I feel great. Ill be back tomorrow. If I feel anything I’ll dial back on the volume. But like I said, I’m no beginner. I’ve just been slacking for the past 2 years. I always trained like this though.
- 17,192
- 23,442
Last edited:
- 43,425
- 42,998
Overtraining and under recovering are both VERY real
Some of the effects are what’s bro science. Also, the amount being called “over training” is different from person to person.
Some of the effects are what’s bro science. Also, the amount being called “over training” is different from person to person.
Tank Top Master
formerly tampabaysbeast
- 1,669
- 2,805
Day 3: 10am workout
nSuns 5/3/1 - Day 3 (Military/Incline, 5/3/1 Day):
1. Military Press: w/u
1x5x110; 1x3x125; 1x1+ [5]x140 1x1x150; 1x1x155; 1x1x160; 1x3x130; 1x3x125; 1x3x115; 1x5x110; 1x5x100; 1x5+ [5]x95;
2. Incline Bench Press:
1x6x100; 1x5x130; 3,5,7,4,6,8 @155
3. DB Bench Press 3x8
4. Low Cable Flyes 2x10
5. High-Low Cable Flyes 3x12
6. Decline Chest Press 3x10
7. Barbell Shrugs 3x10
8. Machine Shoulder Press 3x8,10,12
9. DB Side Lateral Raise 4x8,10,10,8
10. Upright Cable Row 3x10,12,15
11. Cable Rear Delt Flyes 3x12
12. Face Pulls 4x10
1 mile run after; legs feel like chit.
Summary: 49 working sets
Time: 2hrs, 07 mins.
Notes: Ate a small breakfast before heading out. Might be the new move.
nSuns 5/3/1 - Day 3 (Military/Incline, 5/3/1 Day):
1. Military Press: w/u
1x5x110; 1x3x125; 1x1+ [5]x140 1x1x150; 1x1x155; 1x1x160; 1x3x130; 1x3x125; 1x3x115; 1x5x110; 1x5x100; 1x5+ [5]x95;
2. Incline Bench Press:
1x6x100; 1x5x130; 3,5,7,4,6,8 @155
3. DB Bench Press 3x8
4. Low Cable Flyes 2x10
5. High-Low Cable Flyes 3x12
6. Decline Chest Press 3x10
7. Barbell Shrugs 3x10
8. Machine Shoulder Press 3x8,10,12
9. DB Side Lateral Raise 4x8,10,10,8
10. Upright Cable Row 3x10,12,15
11. Cable Rear Delt Flyes 3x12
12. Face Pulls 4x10
1 mile run after; legs feel like chit.
Summary: 49 working sets
Time: 2hrs, 07 mins.
Notes: Ate a small breakfast before heading out. Might be the new move.
Last edited:
