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

[checks mcgee]

oh...i was asking because you said the last little bit of belly fat you have is the lower piece, made it sound like you were shredded for the most part. 17%? you can still stand to lose quite a bit. Get down to about 9 and you'll be a new man. And the best part is, 9 is easy (generally speaking) to maintain year round without much hassle.

great job on the weight lose though bud. keep up the good work.

Thanks, man.

But how is 9 pct. easy to maintain?! I feel like you just have good genetics.

I've never been at 9% in my life, even with lots of dieting.

 

[bigboss]

Thanks, man.

But how is 9 pct. easy to maintain?! I feel like you just have good genetics.

I've never been at 9% in my life, even with lots of dieting.

Agreed, 10-12 would be easier to maintain year round for most.

 

[al audi]

Thanks, man.

But how is 9 pct. easy to maintain?! I feel like you just have good genetics.

I've never been at 9% in my life, even with lots of dieting.

9 is within reason to maintain. Ppl always use the genetics excuse.

 

[paulprince3730]

How many of you dudes in here actually do cleans & jerks, and snatches??? Real show of power.....


Not just bench press...and the comical leg press???

havent done one since 2007

 

[truballa101]

Hows my Split?

Monday: Chest
1. Barbell Flat Bench (6 sets.. 5 working sets) * I don't count dropsets as its own set
2. Dumbbell Incline Bench (4 working sets... 6-8 reps)
3. Incline Dumbbell Flyes (4 working sets.. 8-10 reps)
4. Cable Flyes (5 working sets.. 8-10 reps)
5. Machine Chest Press (4 working sets.. 8-10 reps)

Tuesday: Back
1. Deadlift (5 sets, 2-3 working sets..)
2. Barbell Rows (5 sets, 2-3 working sets..)
3. Lat Pulldown (4 sets.. 8-10 reps)
4. Cable Seated Rows (4 sets.. 8-10 reps)
5. TBar Row (4 sets.. 6-8 reps))

Wednesday: Arms
1. Standing Barbell Military Press (4 sets.. 6-8 reps) *I usually superset with Shrugs
2. Barbell Upright Row (4 sets.. 6-8 reps)
3. Machine Rear Raise (4 sets.. 8-10 reps)
4. Close Grip Bench (4 sets.. 6-8 reps)
5. Dips (4 sets.. 10-15 reps) *I do weighted dips every other week
6. Tricep Pushdown (4 sets.. 8-10 reps) *I usually superset with Reverse Grip Pushdown
7-9: Various Forearm exercises.. I have pretty big biceps (genetics I guess), so I train them probably every other week or rely on secondary movements

Thursday: Legs
1. Barbell Squat (5 sets... 8-10 reps)
2. Machine Leg Press (5 sets.. 6-8 reps)
3. Hack Squat (4 sets.. 6-8 reps)
4. Machine Leg Extension (5 sets.. 8-10 reps)

Friday: Chest/Back
1. Barbell Flat Bench (6 sets.. 5 working sets) * I don't count dropsets as its own set
2. Dumbbell Incline Bench (4 working sets... 6-8 reps)
3. Cable Flyes (5 working sets.. 8-10 reps)
4. Pullups (5 sets, 6-10 reps)
5. Barbell Rows (5 sets, 2-3 working sets..)
6. Lat Pulldown (4 sets.. 8-10 reps)

Saturday: OFF

Sunday: OFF

I'm considering doing a Push/Pull Split in 4 weeks or.. Chest/Biceps, Back/Triceps, Traps/Shoulders, Legs split..

Looks pretty good. You have a lot of compound movements which is solid.
5 days in a row though? If your body can recover then stick with it.

I always tell people, a workout is good as long as progress and can continually add weight to your major lifts.
All of those splits work. As long as you're progressing in reps or weight then the workout is effective. Doesn't really matter what routine you follow.

 

[tychalla]

Ok so I been working on my squat form and I have a question.

When I squat I do manage to get to parallel. But the problem is when I get to depth my feet automatically point outwards. I've been squatting with two plates underneath my heels (simulating that heel lift that u get from a pair of romaleos or adipowers) and my form is perfect when I do this. Feet perfectly straight, knees pointed outwards, no back rounding or extension.

So my question is, what does this indicate? I'm sure it's a lack of mobility. But I don't know where. Ankles? Calves? Any help would be appreciated.

 

[truballa101]

Ok so I been working on my squat form and I have a question.

When I squat I do manage to get to parallel. But the problem is when I get to depth my feet automatically point outwards. I've been squatting with two plates underneath my heels (simulating that heel lift that u get from a pair of romaleos or adipowers) and my form is perfect when I do this. Feet perfectly straight, knees pointed outwards, no back rounding or extension.

So my question is, what does this indicate? I'm sure it's a lack of mobility. But I don't know where. Ankles? Calves? Any help would be appreciated.

Depends on how wide/narrow your stance is. Watch this.

 

[robin thicke]

How many of you dudes in here actually do cleans & jerks, and snatches??? Real show of power.....


Not just bench press...and the comical leg press???

I DO

BUT THIS AINT A PISSING CONTEST

REAL SHOW OF POWER?

LMAO 

DO U POWERLIFT OR ARE YOU A CROSSFITTER TROLOLOLOL

 

[miniojw]

How many of you dudes in here actually do cleans & jerks, and snatches??? Real show of power.....


Not just bench press...and the comical leg press???

Real show of power? LOL, you guys crack me up. I only did them during college when I was running track. I really don't see the reason why I would need to do them now.

 

[bigboss]

How many of you dudes in here actually do cleans & jerks, and snatches??? Real show of power.....


Not just bench press...and the comical leg press???

Do you realize how hard it is to execute those lifts with proper form, much less with any significant amount of weight?

Also the likelihood of your regular or even very dedicated gym goer being able to teach themselves how to do these lifts is slim to none.

And bench press is probably the universal show of power wether its a true indication or not.

 

[105950]

call me dumb but I never realized how much hip mobility was a factor with squatting.  I started doing some serious hip flexor stretching last week before bed and before workouts and my form has increased from barely being able to go parallel to going below parallel with ease

 

[freeze]

oh...i was asking because you said the last little bit of belly fat you have is the lower piece, made it sound like you were shredded for the most part. 17%? you can still stand to lose quite a bit. Get down to about 9 and you'll be a new man. And the best part is, 9 is easy (generally speaking) to maintain year round without much hassle.

great job on the weight lose though bud. keep up the good work.

Thanks, man.

But how is 9 pct. easy to maintain?! I feel like you just have good genetics.

I've never been at 9% in my life, even with lots of dieting.

Thanks, man.


But how is 9 pct. easy to maintain?! I feel like you just have good genetics.


I've never been at 9% in my life, even with lots of dieting.

Agreed, 10-12 would be easier to maintain year round for most.

Thanks, man.

But how is 9 pct. easy to maintain?! I feel like you just have good genetics.

I've never been at 9% in my life, even with lots of dieting.

9 is within reason to maintain. Ppl always use the genetics excuse.

yea guys it really isn't hard if you just prep your food. Use judgement in regards to portion control and watch the macros. After you've done it long enough, you develop an eye for it, and have to measure less and less so life isn't as restrictive. And then you also realize one meal here and there isn't going to ruin your physique. At 9% you can walk around comfortably with abs and lean facial aesthetics year round. I've been making minor adjustments lately to my diet and finding that I've been able to be more strict on my food choices and portions and allow room for sweets and desserts without fat gain and softness. Dieting is all science and chemistry. Finding the right formula to create the effect you want.

 

[truballa101]

call me dumb but I never realized how much hip mobility was a factor with squatting.  I started doing some serious hip flexor stretching last week before bed and before workouts and my form has increased from barely being able to go parallel to going below parallel with ease

You're not the only one. Stretching is looked over by a lot of people. I just incorporated hip stretches before squatting and it makes the movement so much easier.

 

[bigboss]

yea guys it really isn't hard if you just prep your food. Use judgement in regards to portion control and watch the macros. After you've done it long enough, you develop an eye for it, and have to measure less and less so life isn't as restrictive. And then you also realize one meal here and there isn't going to ruin your physique. At 9% you can walk around comfortably with abs and lean facial aesthetics year round. I've been making minor adjustments lately to my diet and finding that I've been able to be more strict on my food choices and portions and allow room for sweets and desserts without fat gain and softness. Dieting is all science and chemistry. Finding the right formula to create the effect you want.

True but its easier once you have a solid foundation with a good amount of muscle. 

 

[durden7]

For the vast majority of the population, maintaining 9% is INCREDIBLY difficult. Careful not to assume something is easy for you to something thats easy for everyone.

 

[battousai701]

started using beta alanine

i hate that itchy tingling feeling

 

[djyoung08]

Man I want to start using beta alanine again for that tingle

 

[willie mcfly22]

Workin on this dang squat form. Got frustrated on the free weight so jus went to the smith machine to work on it. Ima get my movement my recorded tho and see what the masses think. Also got a little sharp pain in my right knee ugghhh

 

[everysingletime]

Working on the smith machine isn't going to help you. Just squat with really light weights (85 pounds or less) and don't go up in weight until you're comfortable.

 

[denni5themenace]

while squatting a few weeks ago i started feeling pain in my buttocks/thigh. i think i have piriformis syndrome ( http://www.tzengs.com/health/Piriformis Syndrome/index.htm ). i initially thought it was my IT band. looks like i wont be squatting or deadlifting for the next few weeks..

anyone have any experience with this? if so, are there any supplemental leg exercises i can do?

 

[suberzat1]

no and no

just get regular creatine monohydrate by Optimum Nutrition, its cheap and pure. no ridiculous calories.

the protein is trash, gander Bodybuilding.com store and check out, they got ton of good stuff.

The stuff is not for me its my brothers. I just didn't know how to tell him it sucks besides you purchase it from Walmart

 

[willie mcfly22]

Working on the smith machine isn't going to help you. Just squat with really light weights (85 pounds or less) and don't go up in weight until you're comfortable.

Oh word. Aight good to know. Hate the smith machine for squats

 

[eracism]

Is it gay if these Zyzz Chatroulette vids get me motivated?

 

 

[djyoung08]

Depends on what it motivates you to do

We dont judge tho brah

 

[Coromanti]

Not sure if this is the right thread but here i go.

So i heard that chewing your food more before you swallow makes you feel full faster and you eat less as a result.

Is that true?