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

[blastercombo]

For you home gym Bros.

I have a short ceiling in my basement so I had to look for a rack to fit my needs.

From my research, Titan and Rep Fitness makes them for a reasonable price. I went with a Titan T2 Short Rack. Looking back, I wish I had gone with the T2 short rack because you can bolt it down and it has way more holes for pegs and safety pins.

As far as budget benches go, I bought a Rep Fitness AB3100. You just gotta do your research and see what meets your needs. They have a zero gap one that looks interesting...but not for $500.

I bought a few attachments and pulley system new, but my other essential equipment was purchased on Craigslist for dirt cheap ... You just have to be patient. I bought an adjustable powerblock db set from a guy moving to a different state...$180 for the 90lb version. Same with my mats and plates.

Good luck.

Main thing is you don’t need to break the bank on everything. Weights are weights and a rack is a rack. Only thing really needed to be quality is the bar. If you’re going cardio machine route if you go cheap you will get cheap. Boxing equipment the same

 

[Tank Top Master]

Lower Body Hypertrophy Day - W4, D5: 4:32am workout -

1. Back Squat: 1x5x275; 1x3x310; 1x1x345; 1x3x330; 1x3x290; 1x3x255; 3x3x185 [speed work];
2. Deadlift: 1x5x340; 1x3x385; 1x1x430; 1x1x495; 1x3x410; 1x3x365; 1x3x320;
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: 41 working sets
Time: 2hrs, 15mins.

 

[tdogg2k]

I remember when i was young and had that type of time

 

[BranchLifestyle]

I remember when i was young and had that type of time

How old are you?

 

[suavamente]

^ 2 hours aint eem that long

Yeah I get that, it just sounds like torture though

not at all

ive made some mondo meals in my windows

not worrying about eating in the day and the mental clarity you get is great

 

[spacedoodoo]

Wake up around 8-8:30, workout at 11. Eat breakfast around 12:45.

Stop eating at 8.

 

[tdogg2k]

2 hours 15 mins all weights no cardio is def a long time...

 

[DonRafa]

depends on if that 2hr and 15min is with or without shoe changes


i usually try to be at the gym a max of 2hrs, usually out in 1hr 30min. that’s with 15min warmup/mobility and 10min cooldown

 

[blastercombo]

Wake up around 8-8:30, workout at 11. Eat breakfast around 12:45.

Stop eating at 8.

Naw I’m good on that. Sounds like digestive issues in the making

 

[m boiz]

Is that like eating every hour?

You can do it however you want, depends on how many calories you have total to consume.

Yeah I get that, it just sounds like torture though

Like anything else, its much easier when you get the routine down, I personally enjoy eating larger meals.

 

[m boiz]

^ 2 hours aint eem that long





not at all

ive made some mondo meals in my windows

not worrying about eating in the day and the mental clarity you get is great

When im done with this cut im coming to eat with you for a week after seeing you post in the food thread

 

[suavamente]

When im done with this cut im coming to eat with you for a week after seeing you post in the food thread

haha fosho
I'm tryna throw an annual NT cookout this summer

 

[m boiz]

haha fosho
I'm tryna throw an annual NT cookout this summer

Im game.

 

[mplsdunk]

Yeah, I forgot to say I need a short rack. My basement is 84 inches but I would want something to be a few inches shorter than that.

 

[suavamente]

SS yoke bar is essential

 

[BranchLifestyle]

Yeah, I forgot to say I need a short rack. My basement is 84 inches but I would want something to be a few inches shorter than that.

Titan t3 short is 82"
Titan t2 short is 71.5"
Titan x3 short is 80"

Pick ya poison

 

[ahat]

Fasting is light work. Mind over matter.

 

[chucktwnsfinest]

IF is more of a lifestyle though. Like keto or something

 

[tdogg2k]

IF is more of a lifestyle though. Like keto or something

Prolly why im not ready to commit. Ive been committed to every 2 -3 hours ans seen results

 

[chucktwnsfinest]

I’ve fasted from dairy or meat for weeks at a time and noticed benefits. It’s a less complicated way to cleanse lol but I agree IF is a little extreme for me.

 

[tdogg2k]

Ima try to go to the gym carbless in the morning. If i can handle it then ill look to see if i can handle it.
Maybe a handful of blueberries

 

[Tank Top Master]

Chest/Arms Hypertrophy Day - W4, D6: 9:06am workout --

1. Bench Press: 1x5x215; 1x3x240; 1x1x270; 1x3x255; 1x3x230; 1x3x200; 6x3x150 [speed work]
2. Incline DB Press: 3x12
3. Decline Chest Press: 3x15
4. Incline Cable Flyes: 2x20
5. High-Low Cable Flyes: 3x12
6. Machine Preacher Curls: 4x8,10,12,15
7. Seated Skullcrushers: 4x12
8. Concentration Curls: 2x15 SS/
9. Rope Pushdowns: 2x15
10. Spider Curls: 2x20 SS/
11. Reverse-Grip Tricep Pushdowns: 2x10
12. Tricep Cable Kickbacks: 2x20
13. DB Hammer Curls: 2x12
14. Seated Barbell Wrist Curls: 3x12

Summary: 46 working sets
Time: 2hrs, 01min.

 

[Beruseruku Desu]

Mowed the lawn and cleaned out the roof of my house... tired af and got zero motivation to go to the gym lmao

 

[Tank Top Master]

Mowed the lawn and cleaned out the roof of my house... tired af and got zero motivation to go to the gym lmao

That's what PWO is for. Get off your ***, you got to get ready for that comp.

 

[mplsdunk]

I feel you bro. I’m gonna call this week a deload and I’m gonna have to man up and go to anytime if I have to.