JPS
formerly instagram
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I was gonna walk on treadmill as warmup. Wound up running for 30 min bc there was a cute chick next to me lmao. My quads are fried today
STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread
- Thread in 'General' Thread starter Started by cincoseisdos,
- Start date
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I wish I could hit shoulders hard like that. Everything in the frontal plane bothers me so I have to tweak presses and raises to be in the scapular plane.
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Pic?
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Mannnnnn!!!! Core was on fire along with hams. I see why they make you do front squat this day.
This was toughhhh. First time conv. DL in about 6+ weeks.
Even though I was sore I still got it in.
No pain, no gain.
The app used my back squat max for this, I had to change that max. 175 for 8 wasn’t gonna happen.
4) V-Bar Lat pulldowns 3x12
5) Face pulls 3x15
6) Seated Rows 3x12
7) reverse crunches 3x15 (lower abs were on fire)
Oblique crunches 3x10
9) Leg raises 3x12 ss w/
10) Seated crunches 3x20
11) pull-ups 3x10
12) One arm DB Rows 3x12
13) machine Rows 2x15
How you feeling
Tank Top Master
?
Tomorrow heavy benching. I’m scared lol. Might bench in the rack.
This was toughhhh. First time conv. DL in about 6+ weeks.
Even though I was sore I still got it in.
No pain, no gain.
The app used my back squat max for this, I had to change that max. 175 for 8 wasn’t gonna happen.
4) V-Bar Lat pulldowns 3x12
5) Face pulls 3x15
6) Seated Rows 3x12
7) reverse crunches 3x15 (lower abs were on fire)
Oblique crunches 3x109) Leg raises 3x12 ss w/
10) Seated crunches 3x20
11) pull-ups 3x10
12) One arm DB Rows 3x12
13) machine Rows 2x15
How you feeling
Tank Top Master
?Tomorrow heavy benching. I’m scared lol. Might bench in the rack.
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just ask for a spot bro
also what app is that ?!
also what app is that ?!
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I run at least 2 a day max of 8-9 (more) on days I only run.
Tank Top Master
formerly tampabaysbeast
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Day 4: 11:30ish workout
nSuns 5/3/1 - Day 4 (Deadlift/Front Squat 5/3/1 Day):
1. Front Squat: w/u
1x5x110; 1x5x140; 3,5,7,4,6,8 @175
2. Deadlift: w/u
1x5x305; 1x3x345; 1x1+ [5]x385; 1x1x405; 1x1x455; 1x1x495; 1x3x365; 1x3x3455; 1x3x325; 1x3x305; 1x3x285; 1x3+ [3]x265;
3. Weighted Pull-ups 5x5
4. T-Bar Row 3x10
5. Seated Cable Row 3x10
6. V-Bar Lat Pulldown 3x12
7. Weighted Hyperextensions 3x10
8. Rope Cable Crunches 3x12
9. DB Side Bends 2x12
10. Seated Calf Raise 3x20
Summary: 42 working sets
Time: 2hrs, 19 mins.
Notes: Breakfast before gym is the new go-to. Back is smoked.
nSuns 5/3/1 - Day 4 (Deadlift/Front Squat 5/3/1 Day):
1. Front Squat: w/u
1x5x110; 1x5x140; 3,5,7,4,6,8 @175
2. Deadlift: w/u
1x5x305; 1x3x345; 1x1+ [5]x385; 1x1x405; 1x1x455; 1x1x495; 1x3x365; 1x3x3455; 1x3x325; 1x3x305; 1x3x285; 1x3+ [3]x265;
3. Weighted Pull-ups 5x5
4. T-Bar Row 3x10
5. Seated Cable Row 3x10
6. V-Bar Lat Pulldown 3x12
7. Weighted Hyperextensions 3x10
8. Rope Cable Crunches 3x12
9. DB Side Bends 2x12
10. Seated Calf Raise 3x20
Summary: 42 working sets
Time: 2hrs, 19 mins.
Notes: Breakfast before gym is the new go-to. Back is smoked.
Tank Top Master
formerly tampabaysbeast
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Feelin just okay.
Gonna start with the calories around 4600 and go up from there.
Day 5 is not that bad, but your triceps finna be fried.
Day 6 for me will be more of a light/speed day.
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I'm just trying not to be fat papichulos....
Tank Top Master
formerly tampabaysbeast
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Been skinny af my whole damn life. F that. We bulking.
aNYone
Supporter
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Are you a scientist on the side or somethingDay 4: 11:30ish workout
nSuns 5/3/1 - Day 4 (Deadlift/Front Squat 5/3/1 Day):
1. Front Squat: w/u
1x5x110; 1x5x140; 3,5,7,4,6,8 @175
2. Deadlift: w/u
1x5x305; 1x3x345; 1x1+ [5]x385; 1x1x405; 1x1x455; 1x1x495; 1x3x365; 1x3x3455; 1x3x325; 1x3x305; 1x3x285; 1x3+ [3]x265;
3. Weighted Pull-ups 5x5
4. T-Bar Row 3x10
5. Seated Cable Row 3x10
6. V-Bar Lat Pulldown 3x12
7. Weighted Hyperextensions 3x10
8. Rope Cable Crunches 3x12
9. DB Side Bends 2x12
10. Seated Calf Raise 3x20
Summary: 42 working sets
Time: 2hrs, 19 mins.
Notes: Breakfast before gym is the new go-to. Back is smoked.
You always have everything fine tuned and mapped out.
What’s height and weight looking like?
Tank Top Master
formerly tampabaysbeast
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Are you a scientist on the side or something
You always have everything fine tuned and mapped out.
What’s height and weight looking like?
I have no idea what you mean. Fine tuned and mapped out???
Height is 6'0", current weight is 201.
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My metabolism will not allow me to be thicc. Sh*t is supercharged. I'd have to eat to the point I feel sick to put on significant mass.
aNYone
Supporter
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You’re meticulous in your approach to training. IE the reps, sets, frequency, time etc.
Tank Top Master
formerly tampabaysbeast
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Ah, I thought most legit gym bros did that... I have multiple OCD tendencies and like to make lists so recording what I do is second nature.
Almost all of the gym OGs I know record their sets, reps, etc. All of em know what frequency they need to be hitting each muscle at, etc. They take it even further and are dialed in with their diets.
And then you have the fuq boys that seem to plague the gym like cockroaches. Brb lifting with no plan, snap city form, no balance, skipping or half-assing leg days, no compound movements, lifting the same weight their girl's moving, etc.
Tank Top Master
formerly tampabaysbeast
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My metabolism will not allow me to be thicc. Sh*t is supercharged. I'd have to eat to the point I feel sick to put on significant mass.
Mine is too. Usually have to eat fairly dirty + down mass gainers just to maintain weight. The long workouts don't help ofc. I've gone to that point where I've actually made myself sick before, multiple times.
Just gotta rinse your mouth out and keep eating.
Pro tip: whatever you cannot get in through solid food, get in through liquid form.
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Fridays out here is steak night so I hit the Chowhall and fill a to go box with hardboiled eggs and steaks
Tank Top Master
formerly tampabaysbeast
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Fridays out here is steak night so I hit the Chowhall and fill a to go box with hardboiled eggs and steaks
Chowhall? You in the AOR?
If so be safe out there.
Hate 'TDYs', they eat my stomach up.
aNYone
Supporter
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Mine is too. Usually have to eat fairly dirty + down mass gainers just to maintain weight. The long workouts don't help ofc. I've gone to that point where I've actually made myself sick before, multiple times.
Just gotta rinse your mouth out and keep eating.
Pro tip: whatever you cannot get in through solid food, get in through liquid form.
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Almost outta here..Chowhall? You in the AOR?
If so be safe out there.
Hate 'TDYs', they eat my stomach up.
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I used to eat a quart of full fat yogurt a day plus throw nuts and honey in there.
Like 1600 calories real quick.
Like 1600 calories real quick.
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Tell these dudes how to eat son.
When I was at my peak I made some crazy ******* concoctions when I was eating.
Tank Top Master
formerly tampabaysbeast
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Glad to hear it.
The first thing I did when I got back was get some decent food. Least we weren't eating MREs.
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Yea Im eating whatever I want for a week then getting ready for "Murph"Glad to hear it.
The first thing I did when I got back was get some decent food. Least we weren't eating MREs.
