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

[Tank Top Master]

I gotta start hitting legs again soon

 

[Tank Top Master]

*Friday*

Lower Body Hypertrophy Day - W1, D5: 4:20am workout -

1. Back Squat: 1x5x250; 1x3x285; 1x1x320; 1x3x300; 1x3x270; 1x3x235; 3x3x175 [speed work];
2. Deadlift: 1x5x320; 1x3x360; 1x1x405; 1x3x385; 1x3x340; 1x3x300;
3. Hack Squat: 3x12
4. Single-Leg Press: 2x15
5. Smith Standing Calf Raise: 4x15
6. Leg Extension: 3x20 GS/
7. Lying Leg Curl: 2x15 GS/
8. Seated Leg Curl: 2x20
9. Thigh Abductor: 3x12
10. Thigh Adductor: 3x12
11. Seated Calf Raise: 3x20

Summary: 40 working sets
Time: 2hrs, 11mins.

 

[Tank Top Master]

Chest/Arms Hypertrophy Day - W1, D6: 10:02am workout --

1. Bench Press: 1x5x205; 1x3x230; 1x1x255; 1x3x245; 1x3x215; 1x3x190;
2. DB Bench Press: 3x3 @ 65-75% 3-5RM <------ speed work
3. Incline DB Press: 3x12
4. Decline Chest Press: 3x15
5. Incline Cable Flyes: 2x20
6. High-Low Cable Flyes: 2x12
7. Preacher Curls: 3x12 SS/
8. Seated Skullcrushers: 3x12
9. Concentration Curls: 2x15 SS/
10. Rope Pushdowns: 2x15
11. Spider Curls: 2x20 SS/
12. Reverse-Grip Tricep Pushdowns: 2x10
13. Tricep Cable Kickbacks: 2x20
14. Seated Barbell Wrist Curls: 3x12

Summary: 38 working sets
Time: 1hr, 35mins.

 

[kyrie swerving]

We out here bois!

 

[ahat]

Went to watch a couple guys from.the club make their pro debuts. First guy won by KO in 2min, second guy won by KO in 2nd round.

Left early, about to break fast

 

[bleed05]

Finally back at it after too long of a break smh. Started IF this week and feel great...never thought I could have good lifts while fasted but boy was I wrong. Tryna get between 10-15%.

 

[broncos19dm]

What's up brothers! Hope everyone is doing well and I wish a Happy Mother's Day to all of y'alls Momma's, hope it's a fun day.

Just wanted to share that for Mother's Day, my sister and I are planning to take my Mom to an Orangetheory Fitness class sometime in the upcoming weeks! My whole family has collectively been on this fitness grind together (my sister and my mom for 2 years and me for one).

My mother's journey has been beautiful to watch, she's lost over 60 pounds and has been laser-focused on bettering herself and living a healthy lifestyle.

We have never really worked out together before and we thought that this would be a great way to bond and stay on the grind together. We're all mad supportive of each other and our collective progress. None of us have attended one of their class before so we're excited to give it a shot.

Hope everyone has a great Sunday and week ahead. Let's keep the grind going fellas .

 

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

That's good to hear.. broncos19dm

 

[Beruseruku Desu]

Usually do squats/bench on wed then Ed coans deadlift on thurs... might have to switch this around for this week. I need to be 100% rested for this week4 if Ed coan.

Also, why are Sundays so hard for me to go lift? Lol

 

[JPS]

two weeks off from lifting, RIP.

got two tattoos yesterday and healing process for fine line tattoos is more strict than regulat tats.

focusing on nutrition only.

 

[BranchLifestyle]

two weeks off from lifting, RIP.

got two tattoos yesterday and healing process for fine line tattoos is more strict than regulat tats.

focusing on nutrition only.

Let them tats heal papi. No use ruining something you paid a good amount for.

The gym will be waiting once fully healed

 

[User 15002]

Buddy of mine works at a company that is basically a distributorship for fitness products. He put me on to a yearly scratch and dent sale they have and I went Sat. Was crazy. Weights, kettlebells, dumbells all $1/lb. Mats, foam rollers @ $5/each. Bands $1/each. Grabbed a few things. Craziest thing is that I've been planning out a home gym and on my way to the sale saw that a company I've been looking to get some of my equipment from is in my town! Legend Fitness. One of the better utility benches. They also provided the equipment for the Cage at the Arnold Fitness Expo.

Looks like I'll be able to save some coin by picking up the stuff instead of shipping it.

 

[Tank Top Master]

Upper Body Power Day - W2, D1: 4:15am workout -

1. Flat Bench Press: 3x5 @ 180, 205, 235; 1x1 @ 255, 275, 295 SS//
2. Pendlay Row: 3x5
3. Military Press: 3x5 @ 105, 125, 140; 1x1 @ 155, 165, 175 AS//
4a. Weighted Pull-ups: 2x10 --->
4b. Wide-Grip Pulldowns: 2x10 --->
4c. V-Bar Lat Pulldowns: 2x10
7. Incline Bench Press: 3x5 SS/
8. Seated Cable Row: 3x10
9. Decline Chest Press: 2x10 AS//
10. T-Bar Row: 2x10
11. EZ-Bar Curls 3x10
12. EZ-Bar Skullcrushers 3x10
13 Face Pulls 3x10

Summary: 40 working sets
Time: 2hrs, 02mins.

 

[JPS]

Let them tats heal papi. No use ruining something you paid a good amount for.

The gym will be waiting once fully healed

Yessir! Especially the dainty joints smh lol

 

[Tank Top Master]

Upper Body Power Day - W2, D1: 4:15am workout -

1. Flat Bench Press: 3x5 @ 180, 205, 235; 1x1 @ 255, 275, 295 SS//
2. Pendlay Row: 3x5
3. Military Press: 3x5 @ 105, 125, 140; 1x1 @ 155, 165, 175 AS//
4a. Weighted Pull-ups: 2x10 --->
4b. Wide-Grip Pulldowns: 2x10 --->
4c. V-Bar Lat Pulldowns: 2x10
7. Incline Bench Press: 3x5 SS/
8. Seated Cable Row: 3x10
9. Decline Chest Press: 2x10 AS//
10. T-Bar Row: 2x10
11. EZ-Bar Curls 3x10
12. EZ-Bar Skullcrushers 3x10
13. Face Pulls 3x10

Summary: 40 working sets
Time: 2hrs, 02mins.

 

[Tank Top Master]

Lower Body Power Day - W2, D2: 4:15am workout -

1. Back Squat: 3x5 @ 225, 260, 295; 1x1 @320, 350, 380
2. Deadlift: 3x5 @ 285, 325, 370; 1x1 @ 410, 465, 545
3. Walking Lunges: 2x10
4. Hack Squat: 2x10
5. Leg Press: 2x10 SS/
6. Glute-Ham Raise: 2x10
7. Smith Standing Calf Raise: 4x10
8. Leg Extension: 3x10 SS/
9. Seated Leg Curl: 3x10
10. Seated Calf Raise: 3x10

Summary: 33 working sets
Time: 2hrs, 10mins.

 

[BranchLifestyle]

Buddy of mine works at a company that is basically a distributorship for fitness products. He put me on to a yearly scratch and dent sale they have and I went Sat. Was crazy. Weights, kettlebells, dumbells all $1/lb. Mats, foam rollers @ $5/each. Bands $1/each. Grabbed a few things. Craziest thing is that I've been planning out a home gym and on my way to the sale saw that a company I've been looking to get some of my equipment from is in my town! Legend Fitness. One of the better utility benches. They also provided the equipment for the Cage at the Arnold Fitness Expo.

Looks like I'll be able to save some coin by picking up the stuff instead of shipping it.

$1 lb for weights?

You're better off getting used from Craigslist, but that's just me.

 

[titang545]

Anyone ever buy barbells, thinking about getting a full size run with rack. Seeing prices in the $1500 - $3000 for the set. I thought they were a lot less a couple months back when I looked.

I want to get that in the next month and then the cable machine possibly the month after. I think my home gym will be done with that.

 

[m boiz]

$1 lb for weights?

You're better off getting used from Craigslist, but that's just me.

I was going to say that but forgot. When I bought all my stuff from one of those warehouse closing things on CL, I think I paid around 65 cents per pound for plates and DBs. Anything $1 and up you might as well buy brand new from a company, depending on what you're looking for you can find steals on racks too from CL, considering most in here aren't powerlifting, you'll be fine with something decently sturdy.

 

[Beruseruku Desu]

i want rogue steel calibrated plates

 

[m boiz]

i want rogue steel calibrated plates

You want to spend a lot of money playboi.

 

[checks mcgee]

black adam u wild for those chest/back combo days

i tried doing it and its ******* exhausting lol

 

[BranchLifestyle]

Anyone ever buy barbells, thinking about getting a full size run with rack. Seeing prices in the $1500 - $3000 for the set. I thought they were a lot less a couple months back when I looked.

I want to get that in the next month and then the cable machine possibly the month after. I think my home gym will be done with that.

I assume you mean dumbbells not barbells.

What are the benefits of having a full size run of dbs (I'm assuming 5-90lbs) vs an adjustable db (powerblock)??

$1.5k - $3k is absurd if you just have a home gym.

 

[blastercombo]

Anyone ever buy barbells, thinking about getting a full size run with rack. Seeing prices in the $1500 - $3000 for the set. I thought they were a lot less a couple months back when I looked.

I want to get that in the next month and then the cable machine possibly the month after. I think my home gym will be done with that.

For the house it’s simply not necessary. Thought about it myself a year back but I just kept track of what I actually use at the gym. Try that and see what you actually use. Not spending the money for weights I’ll never touch

 

[m boiz]

BranchLifestyle For real, I spend maybe $1k on mine. Ive posted it before, it’s nothing fancy but it gets the job done, over 500 pounds of plates, DBs 30-100 in 10 pound jumps, then the rack and platform. All off CL finds, except the platform we built.