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

[luckyluchiano]

That tank helps him out in that pic doe and the fact that hes lower bf. But dude is a beast, putting up 315 on incline and 405 on flat.

I was watching his videos and while I do think BBC genetics is real son was like "yea I don't eat much" I couldn't help but to LOLOLOLOL

 

[gatorbeltsnpattiemelts]

Bwood knows.

My logic as well. Everyone has different goals but as long as your productive, getting up and moving, and staying healthy I won't knock your hustle. Everyone starts somewhere and has a goal and as long as your working towards it, let what others say go one ear and out the other. P90X, insanity, crossfit, cross country, I don't care, just work towards your goal and don't mind the haters.

Plus it doesn't hurt that Bwood likes flyknits, frees, trainers, and introduced us to the train insaiyan shirt.

EXACTLY.



I'm hitting the gym later, I supposed I'll make a douche of myself and snap a pic to put all the naysaying to rest. Seems like ya'll think I'm chubby or some **** Which, I posted a pic of my stomach a few pages back and nobody said ****.

 

[jecca650]

Well the sugary cereal and candy likely resulted in a caloric surplus. Sure it's not bulking in the traditional bodybuilding sense but its the same concept. If you're not consuming more energy than you are burning where is the additional mass coming from? You can't create muscle out of thin air.

true that

 

[bwood056]

Dear lord did I just go hammertoe...


Just introduced seated barbell military press back into my routine.

Military barbell press:
135x10 warmup.
185lbx10
205lbx6
225lbx5
245lbx2
Drop set 245/195/145/95

Close grip barbell shrugs:
315lbx12
315lbx10 2 sec pause
315lbx8 3 sec pause

Wide grip barbell shrugs:
405x15
495x10
585x6

Behind the back barbell shrugs:
225x15 pause
315lbx10
315x10

All those lifts supersetted with core exercises.


Seated chest on incline bench lateral raises
40lb dumbellsx 12/12/12

Standing front raises/standing side raises

Kettle bell PVC bar straight bar rows supersetted with upright rows.


Feels good.

Shoulders pumped.

 

[diabolicaldeezy]

Legs Today...

 time to make these calves grow..

 

[bigboss]

I was watching his videos and while I do think BBC genetics is real son was like "yea I don't eat much" I couldn't help but to LOLOLOLOL

Yeah thats a joke. I dont know if he's natural or not but he does have the genes to get his pro card at the least.

 

[freeze]

Legs Today...  time to make these calves grow..

thats what i did yesterday. really trying to kill my calves. I'm up to 395 on the standing calf raise machine, was able to knock out 3-4 sets of 8-9 on there...before i went heavy on the seated calf raise. i dont know what to do left, 395 is as high as it goes.



what do some of you guys do for calves? Those of you that actually work them, and don't have those super hero genes that garner you huge calves from squats lol

 

[luckyluchiano]

Marcos from yesterday

That's including 6 chocolate chip cookies #swag

Cutting at 3000 calories (only had 2780 or something that day)

 

[jewbacca]

I mentioned something in here a while back about having tight hips. I had been doing 5-3-1 for while, so i wasn't doing lunges.

Yesterday while waiting for a squat rack to open up, I decided to do some lunges. It was a great decision. After the first set, my hips felt stretched and the tightness was gone. Feels good, man. 

 

[bigboss]

thats what i did yesterday. really trying to kill my calves. I'm up to 395 on the standing calf raise machine, was able to knock out 3-4 sets of 8-9 on there...before i went heavy on the seated calf raise. i dont know what to do left, 395 is as high as it goes.



what do some of you guys do for calves? Those of you that actually work them, and don't have those super hero genes that garner you huge calves from squats lol

I put a barbell on my back like Im going to squat and just do calf raises like that, you could put a plate on the ground for more elevation also. Plus you can load it up as much as you want and overload them good.

I do have them from years of soccer lol

 

[luckyluchiano]

I load like 350 on the smith machine and do 4x20 calf raises

 

[shannonscrooks]

what do some of you guys do for calves? Those of you that actually work them, and don't have those super hero genes that garner you huge calves from squats lol

Jump rope

 

[gatorbeltsnpattiemelts]

Jump rope

hmmmmm

seen some cats at the my gym doing some calf exercise on the stairs. They went to each stair and stood on their tippy toes up and down like 2-3 times. Next stair same, etc. Did that until they reached the top.

 

[yanky]

So I've been using serious mass for about 2 months now and gained 15lbs which is good since I was at 125 but it's mostly fat. Been hitting the gym consistently but have been avoiding cardio for that whole time. My question is I'm in search for a new protein now so I was going to go with gold standard whey but still wasn't sure. I still want to add on a few lbs but not as quickly this time. Any suggestions?

 

[timbo109]

thats what i did yesterday. really trying to kill my calves. I'm up to 395 on the standing calf raise machine, was able to knock out 3-4 sets of 8-9 on there...before i went heavy on the seated calf raise. i dont know what to do left, 395 is as high as it goes.



what do some of you guys do for calves? Those of you that actually work them, and don'tand super hero genes that garner you huge calves from squats lol

Don't like isolating calfs personally.

I mentioned something in here a while back about having tight hips. I had been doing 5-3-1 for while, so i wasn't doing lunges.

Yesterday while waiting for a squat rack to open up, I decided to do some lunges. It was a great decision. After the first set, my hips felt stretched and the tightness was gone. Feels good, man. 

I do lung stretches and synamic

 

[bigboss]

So I've been using serious mass for about 2 months now and gained 15lbs which is good since I was at 125 but it's mostly fat. Been hitting the gym consistently but have been avoiding cardio for that whole time. My question is I'm in search for a new protein now so I was going to go with gold standard whey but still wasn't sure. I still want to add on a few lbs but not as quickly this time. Any suggestions?

Count your macros. Protein is protein and I get 200g a day from real food. Thats about 2 pounds a week, I personally would scale it back some and airm for .5-.8 maybe a pound since you sound like your underweight, unless your about 5ft.

 

[jjs07]

Dear lord did I just go hammertoe...


Just introduced seated barbell military press back into my routine.

Military barbell press:
135x10 warmup.
185lbx10
205lbx6
225lbx5
245lbx2
Drop set 245/195/145/95

Close grip barbell shrugs:
315lbx12
315lbx10 2 sec pause
315lbx8 3 sec pause

Wide grip barbell shrugs:
405x15
495x10
585x6

Behind the back barbell shrugs:
225x15 pause
315lbx10
315x10

All those lifts supersetted with core exercises.


Seated chest on incline bench lateral raises
40lb dumbellsx 12/12/12

Standing front raises/standing side raises

Kettle bell PVC bar straight bar rows supersetted with upright rows.


Feels good.

Shoulders pumped.

Beast.

Just out of curiosity, what core exercises did you do in the SS?

 

[yanky]

Count your macros. Protein is protein and I get 200g a day from real food. Thats about 2 pounds a week, I personally would scale it back some and airm for .5-.8 maybe a pound since you sound like your underweight, unless your about 5ft.

Well I'm a vegetartian so getting enough protein for me is a challenge in itself. I'm about 5'6 and looking at the bmi chart I'm at a healthy weight considering I should be around 148. Been looking into other protein sources that I can incorporate into my diet though.

 

[djyoung08]

this dude Raymond Walker crapping on Chris Jones, I wonder if CJ will ever compete one day.

When Chris Jones cuts in january or w/e im really gonna miss "fat jones"

To me he seems funnier when he's a lil over weight.

 

[checks mcgee]

bwood beastin, I see cuz

bout to hit shoulders myself.


THOR SHOULDER THURSDAY.
then tmrw it's FRIDAY NIGHT LIGHT ARMS.

 

[cliffordsmith]

Favorite day today.

Shoulders/traps/core.

Same..... but triceps instead of traps..

 

 
Nah. Just stop. From my own experience when i was skinny 135 @ age 15... i put on muscle on my chest, arms and traps. No bulk. Ate the same way i was eating before i was lifting. Never over a caloric surplus when i was 15. C'mon. This from my experience and plenty of other lifters on my football team. 

You stop it 5. You were 15 years old for one thing, your acting like a 15 year old cant bulk? Not sure where your getting that from. Also how do you know you weren't in a surplus if you weren't tracking calories? A lot of high school football players are fat straight up and follow ******** lifting routines with horrible form. I don't doubt you put on some muscle if you were putting in the work but to grow you have to eat.

No. My daily food would be no breakfast. 12pm Lunch (ham and cheese sandwich on slice bread) some days i'll grab slice of pizza if i had money. .... 3pm football practice. ..... 7pm get home and eat w/e my mom made... than eat some cereal late at night. 

Than lifting days same thing... except i eat cereal when i get home at 5pm and 7pm eat what ever food was made.

I had a chest, tri's and traps growing. I Wasn't close to being at a calorie surplus. but i know i gained some muscle.

You cant tell me what i know. I gained muscle PERIOD! Not alot but my chest had mass...

Dear lord did I just go hammertoe...


Just introduced seated barbell military press back into my routine.

Military barbell press:
135x10 warmup.
185lbx10
205lbx6
225lbx5
245lbx2
Drop set 245/195/145/95

Close grip barbell shrugs:
315lbx12
315lbx10 2 sec pause
315lbx8 3 sec pause

Wide grip barbell shrugs:
405x15
495x10
585x6

Behind the back barbell shrugs:
225x15 pause
315lbx10
315x10

All those lifts supersetted with core exercises.


Seated chest on incline bench lateral raises
40lb dumbellsx 12/12/12

Standing front raises/standing side raises

Kettle bell PVC bar straight bar rows supersetted with upright rows.


Feels good.



Shoulders pumped.

What car is that? 

 

[gatorbeltsnpattiemelts]

Well I'm a vegetartian so getting enough protein for me is a challenge in itself. I'm about 5'6 and looking at the bmi chart I'm at a healthy weight considering I should be around 148. Been looking into other protein sources that I can incorporate into my diet though.

Do you eat a lot of beans? I know they are a great source of protein, along side eggs and yogurt

 

[timbo109]

Same..... but triceps instead of traps..

No. My daily food would be no breakfast. 12pm Lunch (ham and cheese sandwich on slice bread) some days i'll grab slice of pizza if i had money. .... 3pm football practice. ..... 7pm get home and eat w/e my mom made... than eat some cereal late at night. 

Than lifting days same thing... except i eat cereal when i get home at 5pm and 7pm eat what ever food was made.

I had a chest, tri's and traps growing. I Wasn't close to being at a calorie surplus. but i know i gained some muscle.

You cant tell me what i know. I gained muscle PERIOD! Not alot but my chest had mass...

What car is that? 

How do you know you weren't at a surplus though? Your maintenance level was probably a lot lower.

Fact of the matter is your experience as a teenager probably isn't very relevant to adult males.

 

[djyoung08]

pleasantly surprised by my old workout parter (we have conflicting schedules now) hit me up tellin me he's got a day off and down to train back today

Not a huge fan of training by myself so I'm over here like

 

[bigboss]

How do you know you weren't at a surplus though? Your maintenance level was probably a lot lower.

Fact of the matter is your experience as a teenager probably isn't very relevant to adult males.

Exactly, if you werent tracking then you really have no idea, Im sure you also didnt weigh yourself either. No big deal not worth talking about the past.

Bwood did you lose much strength compared to when you were above 250 or whatever you used to weigh?