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

just reason said:
I know a lot of people have been interested in my full body workout.. I finally finished the workout logs.. they are saved in word (see the attachments).. for anyone who wants.. we can post our results every three weeks..

about the workout.. The Takeover.. a complete fully body workout.. I took philosophies from bartendaz, p90x and others.. PLEASE REST WHEN NEEDED!! .. that is very important.. I personally believe that warming up with the elliptical for 5-7 minutes allows the body to warm up.. then I like to attack my shoulders first because it allows me to stay strong through my workout.. also I try to fit 50 pull ups into my workout.. between sets or exercises or before I leave.. also on Tuesday and Thursday I do a form a cardio (outside running but in Physical Therapy now)

Good luck!!! PM me for any questions...


[ATTACHMENT=1371]TheTakeoverWorkout.doc (68k. doc file)[/ATTACHMENT]
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Seems decent and 3 days which is right for me. I find I'm more consistent if I commit to 3 days. I'll look into this routine once I'm done re-strength training.
 
pianoman52 said:
for those that are Intermittent Fasting, post your diets and your maintenance caloric intake. i'm really interested in starting this for the New Year.
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I currently weigh 200 lbs.  I'm 6.0 feet tall.  My estimated body fat % is around 16%.  I'm about to start a 6-8 week cut starting tomorrow.  I calculcated by maintaince cals to be just over 2400.  I'll be doing -10% under maintenance on WO days, and -30% on off day.

I've focusing on gaining strength/size last 4+ plus months without minimal fat gain, and I haven't been counting calories during this time.

I was probably eating around 3000-3200 cals on WO days, and around maintenance on off days.  I eat a lot carbs on off days PWO.  Keep the fats low, and protein high.   High protein, higher fat, and low carbs on off days.  Below are my food staples (I'm copying this from another a comment post i made on a fitness blog).

Protein:
Chicken breast, pork, wild salmon, beef (prefer steak over ground beef), eggs, greek yogurt (also buy kefir yogurt)

Carbs:
Potatoes (sweet and white), quinoa, cereal (only PWO) fruit (apples, bananas, pears, berries, grapefruit, ezekiel bread/tortillas

Veggies:
frozen broccoli + various frozen veggie mixes, fresh cauliflower and cabbage, peppers, etc

Miscellaneous:
flax seed, cocoa nibs, chia seeds, hemp seeds, avocados, coconut oil (also love shredded coconut), olive oil. almonds, walnuts, almond milk (for the cereal), protein powder (added to yogurt, pretty much never make shakes), fish oil (skip on days I eat salmon), hot sauce, salsa, bbq sauce, A1 steak sauce
 
kobe4threebang said:
LiCeNseD To BaLL said:
Bros I been a loyal member of the ON GOLD STANDARD WHEY club for years...but when it comes to my casein, im a lost puppy.
Usually i been buying greek yogurt or cottage cheese for casein before i go to bed.
But that ish has gotten to expensive, and its a hassel to have to keep making trips to the grocery store as soon as i run out of yogurt.
I wanna invest in a casein tub.
Is the 100% casein from ON better, or the Syntha-6 protein. Ive done some research and Syntha-6 has fast and slow processing proteins, so you can drink it in the morning and at night. Its gotten good reviews too, however the fat content is a tad bit high compared to ON's products. Is the fat content worth it if i can use it as a meal replacement as well?
I am 6'3 180 lbs trying to do a clean bulk right now (because I've still got body fat im trying to take care of even though most people think I look "skinny"
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)... which one would you recommend?
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there is absolutely no need for a casein protein, speed of digesting isnt really that important either, if u must drink something before bed just drink anotheer on shake but if u must get one dont buy syntha 6 the macros on that are terrible its more of a meal replacement that a protein shake, majority of the proteins out there are blends right know
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I agree.  I used to fall into the whole Casein protein powder thing, but I have a tub that I bought at the beginning of the year that I haven't even put a dent into.  My gains have been perfectly fine without.

Food isn't something I have a problem paying a premium for.  Cottage cheese is worth it.  Not to be one of those "swear off supps" dudes, but it gets to a point where we wind up reaching for a bottle or a tub of something as opposed to good ole fashioned whole foods.  Stick with the yogurt and the cottage cheese.  Add in some nuts and/or fruit for extra calories.

Looks like I'm going to get an early gym session in tomorrow.  I'm on call and don't have to travel to the office so it'll be nice to train early, plus one of my boys is begging me to motivate him, lol.

Going to hit chest hard as hell tomorrow.

Need to stock up on some fruit as the sweet tooth is going crazy.  Don't want to feed the craving with something that isn't clean.

As for military press vs. dumbbell press, both are perfectly fine.  I don't necessarily have a preference.  Military press is good for the core.  I prefer to do my DB presses seated personally.  Military standing.
 
Sneakerfan1 said:
I agree.  I used to fall into the whole Casein protein powder thing, but I have a tub that I bought at the beginning of the year that I haven't even put a dent into.  My gains have been perfectly fine without.

Food isn't something I have a problem paying a premium for.  Cottage cheese is worth it.  Not to be one of those "swear off supps" dudes, but it gets to a point where we wind up reaching for a bottle or a tub of something as opposed to good ole fashioned whole foods.  Stick with the yogurt and the cottage cheese.  Add in some nuts and/or fruit for extra calories.

Looks like I'm going to get an early gym session in tomorrow.  I'm on call and don't have to travel to the office so it'll be nice to train early, plus one of my boys is begging me to motivate him, lol.

Going to hit chest hard as hell tomorrow.

Need to stock up on some fruit as the sweet tooth is going crazy.  Don't want to feed the craving with something that isn't clean.

As for military press vs. dumbbell press, both are perfectly fine.  I don't necessarily have a preference.  Military press is good for the core.  I prefer to do my DB presses seated personally.  Military standing.
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would you do both? I was thinking about adding Arnold DB press.

And yea to the Casein thing, my gains have been good but I think it just had to do with my putting in work in the gym.
 
Flutacris34 said:
I always eat real clean during the week but I don't on the weekends, need to buckle down and eat better
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I see nothing wrong with this. I have my 2 cheat meals on the weekends.

I haven't post regularly since the first thread started years ago...just want to know if you guys talk about music you all work out to in here? If so, what are you all listening to? Thanks.
 
wj4 said:
I see nothing wrong with this. I have my 2 cheat meals on the weekends.
I haven't post regularly since the first thread started years ago...just want to know if you guys talk about music you all work out to in here? If so, what are you all listening to? Thanks.
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yea on weekends I usually try to haee 1 cheat meal on sunday or sat (sometimes both days) and some times I just go ham both days on some idc idc idc stuff. When I go crazy both days I try to go extra ham during the week and even lower on my calories if possible and still have gains but end up holding a tad bit more water.
 
WhatCanISay said:
You're probably more prone to injury doing standing dumbell presses. Try sticking to seated d-bell presses and seated/standing military presses. I like standing military presses when i train heavy because I can be explosive on the positive, but seated is good for isolating your front delts.
Try all of them and see what gives you the best results, or cycle them so you maintain some variety.
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I Dont do standing DB.

Would doing Seated Arnolds and Standing Military be too much?
 
WhatCanISay said:
Not at all bro. Just don't too many sets of each, you'll need to hit your side and rear delts as well (even though the Arnolds hit your side delt some).... i.e 2-3 sets Arnolds , 2-3 sets standing military, followed by your side and rear delt excersises.
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I was gonna do 5X5 of each, idk if my body is use to it but I dont feel dead so to speak when I`m done like other guys say. I mean I can feel my muscles are work but after I do my cardio at the end I feel straight.
 
WhatCanISay said:
Everyone's body is different. If you notice good gains off of it then go for it. You'll learn what works best for YOUR body as time goes on and you continue to train. Just don't ignore your rear delts, you want a good symmetric physique.
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Yea I hit those with dumbell rows, and adding the lateral shoulder raises for the sides.
 
Killed chest yesterday doing 20-16-12 reps. 4th set I burned out.

How do you guys burn out on chest and how often?
 
late on the headphones conversation but.....bluetooth headphones is definitely the way to go
im corrently using the jaybirds sports band and loved then, now im in the hunt for some in ear wireless headphones.

leaning toward these Amazon product ASIN B007LOLVLU
pretty good price and great reviews....anyone here has them ?
 
DaBottom305 said:
Killed chest yesterday doing 20-16-12 reps. 4th set I burned out.
How do you guys burn out on chest and how often?
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Try to do difficult Pushups immediately after or choose a low weight and try to hit a high number of reps.. I think the cable press is very good as well..
 
this winter had been a small bulk for me, being home for the holidays, my moms has been cooking everyday trying to fatten me up lol

because of this, i have started doing fst7 for my workouts, and i must day it is a good shock to my normal routine. i can tell i am getting stronger and that i am pushing my muscle to compete failure during every workout.

can not wait till later today when i hit the gym for "international chest day" LOL
 
Leg day today.

Squats went okay 250x8, 260x8, 270x5, 275,5.
Barbell lunges 100lbs 20 steps, 3sets and
front squats 170x8, 180x8, 190x8 and 200x7(really happy with that).
Ended with lying down hamstring curls 3x90lbs, Leg Extension 50 reps at 45lbs and some calf work.
 
Got on the scale this morning and lost 4lbs since last monday weigh in 
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 I ate horrible on monday and tuesday also.

I'm telling you bros writing down my macros changed my life for a lack of better words.

With all that said lets all bring in 2013 and continue to reach our goals. I'm officially down around 55lbs since starting my new lifestyle in march/feb of this year, I went from 230 to 175 as of this morning. I only want to lose about 10 more pounds and then start putting some lean mass on. Good luck to everyone on here wether you post or just lurk, and always remember, ANYTHING IS POSSIBLE 
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ksteezy said:
might join the local crossfit gym, the group classes seem like alot of fun and i could learn a thing or two about proper form....
thought on crossfit training bros?
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do it. just make sure you research the trainers at the gym. get QUALITY that you can use when/if you decide to ever leave them. Some trainers are *** when it comes to form and quality of movement. also be ready to dumb down a bit if you're already good on certain movements and lifts.

I'd also advise to stick with it for a couple months. go all in. drink the kool-aid and commit. see what you can do with your time there..if it fits you, then keep up. I see too many skeptics who only give it a day or a week..but we all know you will never see any sort of results in that amount of time.

have fun tho
 
I ATE SO TERRIBLE LAST NIGHT BRAH SMH.

I pray the gym is empty, I`m drinking my preworkout right now gonna go ham on my shoulders today and biceps take my shake then chill and go to Outback steakhouse tonight already calculated my macros for the day.
 
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