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

[DonRafa]

 

[Bert.]

man, I haven't stretched in years, just got back in the gym, playing ball.

felt a big *** pop in my calf the other night while playing ball, can't even ******* walk

getting old and really need to stretch which is what I assume caused this

 

[diabolicaldeezy]

Mobility warmups/post stretching is underrated...

Crazy how toddlers have perfect ROM for a squat but most of us lose it the older we get.

Had some Army people In the gym yesterday running circuits doing half squat/back bend thinking thats the right form.

 

[DonRafa]

warm up/recovery is just as important as working out especially as you get older

Bert. hope it’s not your achilles man.

 

[Bert.]

warm up/recovery is just as important as working out especially as you get older

Bert. hope it’s not your achilles man.

Its not, its the calf. can feel it. happened Sunday night last game of the night too

been home laying off of it, hope it heals quickly

 

[bwood056]

Fresh kitchen so bomb

You must stay around my way

 

[DYNAMICS]

man, I haven't stretched in years

I've been in the gym for 5-6 months now, I'm a beginner. Despite being in good health and ok shape (I guess), I knew one thing I wasn't going to play around with is stretching. I pretty much do these warmups (video below).

 

[ahat]

I've been in the gym for 5-6 months now, I'm a beginner. Despite being in good health and ok shape (I guess), I knew one thing I wasn't going to play around with is stretching. I pretty much do these warmups (video below).

Dynamic stretching

Sn to post ratio

 

[toros23]

lmao, that's still stretching..

 

[mplsdunk]

Squats were good today. Moved quick. Beltless high bar 6x4 3 plates.

Did some hack squat then a giant set with hamstring curl machine, leg extension and donkey calf raise. 4x12 on each machine.

In n out

 

[tay1]

This part of y'all routine?

 

[bwood056]

Great pair of kicks to destroy at the gym

 

[Tank Top Master]

Week 2, Day 3: 4am workout

nSuns 5/3/1 - Day 3 (Military/Incline Bench Press, 5/3/1 Day):
1. Military Press: w/u
1x5x115; 1x3x130; 1x1+ [5]x145 1x1x155; 1x1x160; 1x1x165; 1x3x135; 1x3x130; 1x3x120; 1x5x115; 1x5x105; 1x5+ [5]x100;
2. Incline Bench Press:
1x6x105; 1x5x130; 3,5,7,4,6,8 @155
3. DB Bench Press 3x8, straight sets
4. High-Low Cable Flyes 3x10, straight sets
5. Low Cable Flyes 2x12, straight sets
6. Decline Chest Press 3x10, straight sets
7. Barbell Shrugs 3x12, straight sets
8. DB Shoulder Press 5x10,8,6,8,10, pyramid
9. DB Side Lateral Raise 4x10,10,12,12, drop sets ss/
10. Upright Cable Row 3x10, straight sets
11. Cable Rear Delt Flyes 3x12, straight sets
12. Face Pulls 3x10, straight sets

Summary: 52 working sets
Time: 2hrs, 16 mins.

SupremeBeing5 Where you at boyo?

 

[KHUFU]

With so much information out there about training, enhancement and recovery, you'd think

This part of y'all routine?

Impressive, in more ways than one.

 

[spacedoodoo]

This part of y'all routine?

My knees popped and cracked just looking at this.



How often do y’all hit Abs?

 

[SupremeBeing5]

Week 2, Day 3: 4am workout

nSuns 5/3/1 - Day 3 (Military/Incline Bench Press, 5/3/1 Day):
1. Military Press: w/u
1x5x115; 1x3x130; 1x1+ [5]x145 1x1x155; 1x1x160; 1x1x165; 1x3x135; 1x3x130; 1x3x120; 1x5x115; 1x5x105; 1x5+ [5]x100;
2. Incline Bench Press:
1x6x105; 1x5x130; 3,5,7,4,6,8 @155
3. DB Bench Press 3x8, straight sets
4. High-Low Cable Flyes 3x10, straight sets
5. Low Cable Flyes 2x12, straight sets
6. Decline Chest Press 3x10, straight sets
7. Barbell Shrugs 3x12, straight sets
8. DB Shoulder Press 5x10,8,6,8,10, pyramid
9. DB Side Lateral Raise 4x10,10,12,12, drop sets ss/
10. Upright Cable Row 3x10, straight sets
11. Cable Rear Delt Flyes 3x12, straight sets
12. Face Pulls 3x10, straight sets

Summary: 52 working sets
Time: 2hrs, 16 mins.

SupremeBeing5 Where you at boyo?

I’m here lol.

Just a day behind since I messed up last Friday.

Bout to do Day 2 in a hour. I’ll post once I get to work.

 

[KHUFU]

I do abs twice a week, just like all other muscle groups. In regard to being lean in order to see those abs it is cardio and diet.

 

[the natural mystic]

Any of ya'll lift during lunch? With the birth of my son, I have no time to go before or after work and I am losing all kinds of gains.

 

[206to813]

My work gave me AirPods, why are these things so popular? I need more settings. I want to be able to go to next track, previous track, pause/play, and control volume. I don’t use Siri and my music is on Amazon music not Apple Music anyway. Not impressed so far and haven’t actually used em for real yet. Also I don’t have an Apple Watch to get more settings

 

[spacedoodoo]

I do abs twice a week, just like all other muscle groups. In regard to being lean in order to see those abs it is cardio and diet.

Oh yea of course.

I was just asking cause I usually hit them twice or three times a week, on a 5 day split.

 

[m boiz]

Man bench takes a hit when you drop weight. ****

 

[ahat]

I been doing abs three times a week. Always hated it but I stopped being lazy in that regard

Paired with cardio I'm seeing some results peeling back this fat.

 

[suavamente]

My knees popped and cracked just looking at this.



How often do y’all hit Abs?

daily

10 min AMRAP

hanging leg raises
cable crunches
weighted planks
pallof press

 

[njavier03]

Where you gonna try it for a month hopping to achieve a certain goal? or just wanna try for a month to see how you feel and possibly go longer?
If you're trying to achieve a certain weight loss goal then idk if a month is long enough. It takes time for your body to switch to using fat as a fuel source.
You'll see some results but if you're gonna go back to your regular carb consumption after then those results might not last very long imo.

Even after a month he would see good results.

well i said a month first to see how my body would react and if i would see results. if i like it after month, maybe i'll go another month and go from there. i'm not overweight per say, but a couple of my friends dropped fat quickly on keto, so i though i'd give it a try. losing 5-10 lbs would be cool, so nothing extreme. i'm doing this mainly bc i'm curious and i like the challenge. a friend of mine dropped 22 lbs in a little over a month. he's also 6'4 and was around 260 lbs starting. obviously, everyone is different, but i figured if i get half of those results, this summer shred is starting off with a bang.

started on Monday btw. i was travelling back from Toronto, so i did my best. had a full "keto day" and push workout yesterday. solid lift with no ill effects from the change in diet. i had 4 eggs with cheese and breakfast sausage before my lift with a low carb tortilla (5 net carbs) before my workout, and i felt great. i thought i would struggle through my workout, considering i only had less than 10 g of carbs, but no issues. i don't feel weak or anything today, and all i've had was black coffee. i'm weighing myself every morning, so i'll keep you guys posted as the month goes on.

 

[nickname.esco]

Anyone working on pull ups?

im trash at them but definitely know theyll get me the gains. especially in my shoulders.

any tips tricks are appreciated