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

[mplsdunk]

Damn...

Quick lift today

6x8 incline db
5x12x12 side lat ss rear delt raise
5x12 pecc decc
Overhead upside down kettle bell carry thingys
4x12 hanging leg raise
Arms

 

[ahat]

Quick Sunday

30min tread

4x12
SS db flat with skull crushers
SS db incline with rope pulldown
SS dips with db fly

 

[23kidd]

Sumo DLing right now.

135x10
225x8
Now at 315.

Edit: 315/6. 405 on the bar now.
Edit2: 405/4. Slapped on 10s on each side...425.
Edit3: 425/1. Went up SMOOTH so now im at 455.
Edit4: 455/1 SMOOTH!!! @465 rn. Tryna stay hyped!!!
Edit5: failed at 465. My right oblique felt a pull. So i dropped it asap. Its starting to hurt like i sprained it. Damn

...Tryna see how much weight i can do is the purpose for today

 

[isyouserious]

Workout cut short yesterday and I had to double up the heavy compound movements.

Worked up to - Bench Press 5×200lbs and Sumo 7×415 / 1×425 / 1×445 / 1×455

 

[Beruseruku Desu]

Sumo DLing right now.

135x10
225x8
Now at 315.

Edit: 315/6. 405 on the bar now.
Edit2: 405/4. Slapped on 10s on each side...425.
Edit3: 425/1. Went up SMOOTH so now im at 455.
Edit4: 455/1 SMOOTH!!! @465 rn. Tryna stay hyped!!!

...Tryna see how much weight i can do is the purpose for today

Throw some vids!

 

[23kidd]

Throw some vids!

I was too focused! Lol

 

[ahat]

Sumo DLing right now.

135x10
225x8
Now at 315.

Edit: 315/6. 405 on the bar now.
Edit2: 405/4. Slapped on 10s on each side...425.
Edit3: 425/1. Went up SMOOTH so now im at 455.
Edit4: 455/1 SMOOTH!!! @465 rn. Tryna stay hyped!!!
Edit5: failed at 465. My right oblique felt a pull. So i dropped it asap. Its starting to hurt like i sprained it. Damn

...Tryna see how much weight i can do is the purpose for today

Slap 5wheels on there b!

 

[23kidd]

Slap 5wheels on there b!

Throw some vids!

So im sure i pulled my right oblique, **** hurts. This sucks man!!! Im gonna rest up for the next two weeks to heal this.

 

[mplsdunk]

Rest up a week or two.

Warm up to 5 plates and you got it.

 

[Tank Top Master]

Week 5, Day 6:

nSuns 5/3/1 - Day 6 (Squat/Sumo Deadlift - Light Day):
1. Back Squat: w/u
1x1@ 315, 365, 405; 8x3 @ 245
2. Sumo Deadlift: w/u
1x1@ 405; 455; 525; 6x3 @ 235


Summary: 20 working sets
Time: 1hr, 36mins.
Notes: Went 5 cycles forward, going 3 backwards then rinse and repeat.

 

[SupremeBeing5]

 

[JPS]

Ok fellas thank you for the advice on deloading. Restarting the cut today and I’m gonna do old school meal prep for the month. My workouts all week were gear due to the increased calories lol

 

[bwood056]

 

[ahat]

9 rounds of pad work, couple on the heavy bag and a couple speed bag.

Just got in bouta crush this shrimp, veggies and rice and watch my squad put in work

Edit: **** we down

 

[DCAllAfrican]

Teens can work out for free at Planet Fitness this summer - Story | WTXF
http://www.fox29.com/news/florida-teens-can-work-out-for-free-at-planet-fitness-this-summer

 

[mplsdunk]

That’s dope.

 

[Tank Top Master]

nSuns 5/3/1 - Week 6, Day 1 (Bench/Military Press, Light Day): 10:00pm-ish workout

1. Bench Press: w/u; SS/ Chins (5x5)
1x8x170 1x6x200; 3x4x225; 1x5x210; 1x6x200; 1x7x185; 1x8+ [8]x170
2. Military Press: SS/ Chins (5x5)
1x6x80; 1x5x95; 3,5,7,4,6,8 @110
3. Pendlay Row 5x5
4. Incline DB Press 3x8 SS/
5. Wide-Grip Pulldowns 3x10
6. V-Bar Lat Pulldowns 2x12
7. Hammer Strength Row 4x10
8. High-Low Cable Flyes 3x12 GS/
9. Barbell Curls 3x10 GS/
10. Skullcrushers 3x10 GS/
11. Reverse-Grip Tricep Pushdowns 3x10
12. Face Pulls 3x10

Summary: 49 Working Sets
Time: 2hrs, 04mins.

 

[tdogg2k]

For those that do IF.
Does anyone only do it 5 days a week. Or all 7.
My wife is attempting it. But she sort of cant handle it due to her schedule and having our baby when im at work. Hard for her to eat when she needs to.

 

[tooeasy891]

I try to do it all 7, but usually end up at 6.
Have had great results doing it regardless.

 

[mplsdunk]

7

I don’t like eating in the morning so I’ve done it my whole life...

 

[Tank Top Master]

Week 6, Day 2 -- Back Squat/ Sumo DL, 5/3/1 Day: 4AM workout -

1. T1: Back Squat: w/u
1x5 @ 2; 1x3 @ 275; 1x1+ [5] @ 310; 1x1 @ 330; 1x1 @ 365; 1x1 @ 385; 1x3 @ 295; 1x3 @ 275; 1x3 @ 260; 1x5 @ 245; 1x5 @ 230; 1x5+ [5] @ 210
2. T2: Sumo Deadlift:
1x5 @ 210; 1x5 @ 250 1x3,5,7,4,6,8 @ 290
3. Leg Press 3x10 ss/
4. Smith Standing Calf Raise 4x12
5. Glute-Ham Raise 2x10
6. Lying Leg Curls 2x10 gs/
7. Leg Extensions 4x12 gs/
8. Seated Leg Curls 2x12
9. Thigh Abductor 3x12
10. Thigh Adductor 3x12
11. Rope Cable Crunches 3x12
12. Captain's Chair 2x15
13. Seated Calf Raise 3x20, 1x40

Summary: 52 working sets
Time: 2hrs, 22mins.

 

[suavamente]

Circuit warmup

a1 Sandbag step-ups
a2 landmine squats
a3 trap bar jumps

legs

anderson front squats from pins
zerchers
RDLS
banded leg press // hack squats
belt squats
RFE split squats
KB RDL
Hip Thrusts // Pull Throughs
Goblet Squats 60 rep rest pause finisher

abs/calves/neck work

 

[bwood056]

Down to 215 today.

Soon come 205 look.

 

[Beruseruku Desu]

 

[Tank Top Master]

Week 6, Day 3: 4:20am 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; 1x1x165; 1x1x170; 1x3x140; 1x3x130; 1x3x125; 1x5x115; 1x5x110; 1x5+ [5]x100;
2. Incline Bench Press:
1x6x105; 1x5x135; 3,5,7,4,6,8 @160
3. DB Bench Press 3x8, straight sets
4. Decline Chest Press 2x15, 1x25 dropset
5. Machine Shoulder Press 2x10, 1x15 dropset
6. High-Low Cable Flyes 3x12, straight sets
7. DB Side Lateral Raise 4x10,12,15 20, RP
8. Barbell Shrugs 3x12, straight sets
9. Upright Cable Row 3x12, straight sets
10. Cable Rear Delt Flyes 3x12, straight sets
11. Face Pulls 3x12, straight sets

Summary: 48 working sets
Time: 2hrs, 00 mins.