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

Checked in yesterday for stats

5/7/16- yesterday

12.1 to 12% BF
180lbs to 189lbs
8lbs of muscle gained
 
At the gym they do the full body measurements. And it gets imputed into a computer program and compares it to the rest of your stats like height and frame. I forget the name of the thing.

All I know is I've gotten bigger for sure. BF wise minimal difference. And no sauce for me
 
Are you a beginner?
Thats just insane, seems impossible ...unless youre on that good stuff.
What ever the case keep up the good work
 
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I think you could maybe put 8 pounds of muscle on in 2 months naturally, but you aren't only gonna gain 9 total pounds thats for cot damn sure buddy!

Nothing done at a gym is going to accurate, gotta go do those water tests or whatever they are.
 
I've done it before according to the system they use even though I always thought they weren't gonna be 100% accurate. Like I said I know there's gainz for sure.

Now that I think about it I've been 3 weeks steady on wreckage that has HCL in it. Could be attributing to the weight gain too. I gotta find somewhere that does that water test just to see

Thanks fellas
 
Damn. Bummer. Tweaked my back a little bit doing squats.

It was very early on before I even started going heavy. I lost tension at the bottom for a split second then I felt the tweak.

I finished the workout but didn't go as heavy as I wanted to. I just made sure to keep everything tight at the bottom and work on form.

Sucks. My plan was to go 8 x 5 at 85 percent for squats. Was supposed to be a good squat day lol.
 
I hate that feeling man. I did that last weak with DL

Was doing 10sets X 2-3 at 65-70% didn't feel it til the end
 
It's a bummer. I mean I'm mostly pain free when I move around but just sometimes I feel a very quick pain unexpectedly. Hopefully it doesn't linger..
 
Mine been bothering me for a week. Trying foam roll and dynamic stretching. I just get paranoid. Yesterday I did legs using leg press machine and accessory work. Haven't done so in forever
 
Foam Roll (if you have a long one, sit on the edge of it and then lay back so your spine is along the length of the roller).

Stretch + Sleep on Floor. Rotate from back (hit your stretches here. Knees to chest. Roll up, hands to toes. Butterfly. Child's pose etc.). To Side. To stomach. To other side.

Deep breathing through all of it. Tighten your ads a bit when you breathe so you almost breathe through your back. It'll make sense when you do it if you don't know what I mean.

If you do those stretches before bed when you're sleepy, it should knock you out and make sleeping on the floor easier.
 
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Take care of your backs fellas.

And yes that deep breathing helped my back out a lot. Core brace and take deep breathes and hold. Feels exactly like you're going through your back
 
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