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

[suavamente]

Gotta have a lot of tools in your arsenal 

 

[Rumble Gang]

Good looks on those sir Charles raises. Had me making noise with 10lb DBs today!

 

[Olympus]

Yeah those sir Charles Raises were sick.

What is that strip the rack Press being done in? My gym doesn't have one of them.

 

[ahat]

Power rack

 

[tdogg2k]

Jut finished them myself crazy brn

 

[soundview]

Chest/Back day though Back day is everyday.


Incline DB Bench

80x8
100x6
110x7x2
105x8x2
100x10

DB Rows

160x8 (PR)
135x10x3

Hammer Strength Incline Bench

4 plates per side x 8 (Bro PR)
3 plates with 25 plate x 10
3 plates x10x3

Close Grip Lat Pulldown

240x10
220x10
200x10x3

Incline DB fly

60x10x3

Iso Lat Pulldown

230x10x3
180x15x2


Finished with accessory work.

Very happy with my energy/strength in the gym considering I've had maybe 60-80g of carbs total since Tuesday.

Volume isn't there like before but it's all good, part of the grind.

YOu really do back every day?

I did back today.

365x3

375x3

420x3

Shout outs to @calibeebee  i didn't wrap the knee today and it was fine. Just hoping my DL doesn't plateau to me not being able to squat rn.

@Soundview I'm all back and legs, my chest game isn't much.

You mean do a pull-up with a foam roller between my legs?

Yeah pull ups are hard but once you do them everyday in a few weeks they won't be. I usually can get to 3 sets of 5 before I need a tiny band for help. When I started I needed a fat band after just two pull-ups. Just do them daily and you'll be good at them in no time.

The other day I saw a dude doing them with a 75 pound kettle bell. Straight savage.

Yup. But fold your legs up while it's between your legs. I tried it once. Never again. I found an article about it.

Pull Ups are crucial, I don't start my workout before at least 2 sets of 10.

THat's smart, doing them beforehand. Usually if I do them as my first Lat exercise I'm good. Today I got 2 sets of 10, 2 of 8. Almost up there.

Power rack

I dont even do seated military anymore. I just do behind the neck now.

 

[Nike Still Sux]

Down 17.4 lbs since 2/26 doing IF
Think I'm going to stick with this

 

[ahat]

I never liked doing em behind the neck. Seen a guy today doing it behind the neck but standing. Always feels uncomfortable for me.


Standing military press is hardbody. Something about standing upright and having a buncha weight above your head, feels like ima beast

 

[mplsdunk]

I'm gonna try that soundview

Dl
405x2
405x2
425x1
445xfail

135 into 150 pounds of bands at lockout
3x5

Underhand bb row 135 5x5

Pull-ups pistol grip and wide 5x5

 

[soundview]

Guess we all did back today [emoji]128514[/emoji]


FitNotes Workout - Sunday 19th March 2017

** Deadlift **
- 365.0 lbs x 3 reps
- 375.0 lbs x 3 reps
- 420.0 lbs x 3 reps

** Rack Pull **
- 335.0 lbs x 8 reps
- 315.0 lbs x 8 reps
- 315.0 lbs x 8 reps
- 315.0 lbs x 8 reps

** Seated Low Row **
- 275.0 lbs x 10 reps
- 275.0 lbs x 10 reps
- 255.0 lbs x 10 reps
- 255.0 lbs x 10 reps

** Pull Up **
- 184.0 lbs x 10 reps
- 184.0 lbs x 10 reps
- 184.0 lbs x 8 reps
- 184.0 lbs x 8 reps

** Standing Lat Pulldown **
- 70.0 lbs x 10 reps
- 60.0 lbs x 10 reps
- 60.0 lbs x 10 reps
- 60.0 lbs x 10 reps

** Seated Lat Underhand Row **
- 140.0 lbs x 10 reps
- 130.0 lbs x 10 reps
- 120.0 lbs x 10 reps
- 110.0 lbs x 10 reps

I never liked doing em behind the neck. Seen a guy today doing it behind the neck but standing. Always feels uncomfortable for me.

some can't some can. I do it all the way down too lol.

 

[awwsome]

#internationalbackday

 

[mplsdunk]

Yup every Sunday is back day and every Monday is chest day. The rest is just a free for all for me. Usually legs is Wednesday or so when I heal from the carnage that took place on Sunday. I went easy today in dl since I did rack pulls on Thursday and went heavy then too. Not trying to feel the curse...

 

[mplsdunk]

Man I just noticed. We got hella people in here now moving some weight. 4 plate papis. Awwsome is just on another level.

 

[xcellz]

Not a rep anymore but I got these in the mail and they are fire

These look promising....

 

[flyny]

Did chest today

Bench Press (Flat)
195lbs X 10 reps
295lbs X 1 rep
275lbs X 5 reps X 3 sets
255lbs X 5 reps
235lbs X 8 reps
(I had no spot so I wanted to play it safe...ill try 3 plates when I have a spot)


Incline Dumbell chest fly
40lbs (each hand) X 12 reps X 6 sets

Incline bench (barbell)
5 reps X 5 sets
205, 215, 225, 215, 205

Incline Dumbell press
5 sets 5 reps
90lbs (each hand)

Cable Crossover
100lbs X 10 reps
80lbs X 10 reps X 4 sets
70lbs X 10 reps X 3 sets

Incline oress (hammer strength)
5 sets X 5 reps 270lbs

 

[soundview]

Man I just noticed. We got hella people in here now moving some weight.

4 plate papis. Awwsome is just on another level.

I never assign days, I've only been going a day more since I have access to a whip now. Whatever I feel like doing that day is what I do.

LOL, I guess you never see savages in the gym CAUSE THEY ALL IN THIS THREAD LETSGETIITTTTTTTTT

 

[blaz3n]

Whats the consensus? I know this has probably been asked a million times: Adidas Adipower or Nike Romaleos?

 

[awwsome]

Whats the consensus? I know this has probably been asked a million times: Adidas Adipower or Nike Romaleos?

If you have narrow feet, Adipowers.

If they are wider, Romaleos.

 

[the qbz]

384 to 350 6 weeks into keto

Recovery sucks

More stretching during off days.
My mind is clear and im doing tons better on cardio


Cardio still boring af ...

 

[jon4rd]

Side note: Wondered how I logged 6k steps on my fitbit yesterday when I didn't leave the house. My fitbit was recordng steps when I was beating off SMFH. I ashamed that I might have did 2000+ str...nvm.

How did this go unnoticed. I'm screaming lmaoooo

 

[awwsome]

Soundview tryna hit Soundviews on fapping too?

You working too hard man.

 

[soundview]

Lmaoooo smh the best material always goes unnoticed. I forgot I even said it [emoji]128514[/emoji]

SMFH @ me though. I was like "Damn. 6k steps? What did I do today? I didn't even leave the house".

#SoundviewWithASoundview

 

[ahat]

No wonder why his forearms looking crazy.

 

[hankmoody]

Doing a body composition challenge with some of my coworkers and bosses. We all did a bod pod on Friday. Redo it in 30 days. Relative body fat loss. Came in at 14% at 180lbs. One of my coworkers came in at 39%! So if he loses 3.9%, I have to lose 1.4%.

Another way to keep us motivated throughout the work-day, especially when people bring food. Everybody's wife makes delicious treats smh. Winner gets a half day at work and lunch.

I'd really like to get into the 12% range in these 30 days without any strength loss.

 

[soundview]

No wonder why his forearms looking crazy.

[emoji]128514[/emoji][emoji]128514[/emoji]

I remember I had to do a CPR class for my old job. Dude said if the dummy was real I would've broke his rib cage and killed him [emoji]128528[/emoji]