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

2 push/pulls and a cardio day then repeat. Also did 2km on the rower and a few minutes of rope skipping
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Btw, did anyone ever get the Costco 24 hour gym membership pass?

I was 6+ months in, cancelled online and printed out the cancellation, went to costco and was refunded my $700 super sport membership.

Yes! Very easy and props to Costco for doing it. Took 5 minutes and got a nice chunk of change back that I used to buy some weights off Amazon.
 
I thank myself for building a home gym years ago because I had the funds to do so at the time and didn't even really need it until now and its been a life saver. I can't do everything I want to but I have enough to keep making progress and I've stuck with all the basic barbell movements.

I did go to snap city about a month ago doing low rack pulls, it was intense :rofl: Seem to be all healed up now though thankfully.
 
Front Squat:
1x1 @ 225, 235, 245, 255, 265, 275, 285, 295, 305, 315
3x2 @ 245, 235, 225

Bench Press:
1x1 @ 230, 240, 250, 260, 270, 285, 295
3x3 @ 250

Deadlift:
1x1 @ 315, 365, 405, 455, 495

Incline Bench:
1x1 @ 155, 175, 195, 215, 235, 255, 275

Pendlay Row:
5 x 175, 3 x 190, 1 x 205; 5 x 175, 3 x 190, 1 x 205; 5 x 175, 3 x 190, 1 x 205

Time: 3hrs, 17mins.
 
Anyone ever tried those Men's fabletics shorts that Kevin Hart been prepping?

I haven't really seen legit reviews on those things.
 
Front Squat:
1x1 @ 225, 235, 245, 255, 265, 275, 285, 295, 305, 315
3x2 @ 245, 235, 225

Bench Press:
1x1 @ 230, 240, 250, 260, 270, 285, 295
3x3 @ 250

Deadlift:
1x1 @ 315, 365, 405, 455, 495

Incline Bench:
1x1 @ 155, 175, 195, 215, 235, 255, 275

Pendlay Row:
5 x 175, 3 x 190, 1 x 205; 5 x 175, 3 x 190, 1 x 205; 5 x 175, 3 x 190, 1 x 205

Time: 3hrs, 17mins.

Why we doing one reps on incline big dog?
 
Anyone ever tried those Men's fabletics shorts that Kevin Hart been prepping?

I haven't really seen legit reviews on those things.

I was thinking about trying these out but I just don't know if I can justify the price once you add tax and shipping.


Nike has some in that same range that I would try too.
 
I was thinking about trying these out but I just don't know if I can justify the price once you add tax and shipping.


Nike has some in that same range that I would try too.
True. These shorts are OD on price.

Might just workout in my tidy whities, fk it.
 
Does it rotate week to week on sets/reps like that's just a max day?

No.

The only rotation would be on the upper body pulls, and maybe the back-off work.

Google "Greg Nuckols/Omar Isuf - Bulgarian Method". Then read the pdf over. I based my program off of that.

1) I picked a minimum I knew I could hit for Squats even on my ****tiest day. That's your daily minimum (DMin). You warm up however you need to and then work up to the DMin. I did singles.
2) After you hit your DMin, if you feel good, keep working up to your daily max (DMax). DMax is the highest weight you think you can hit 1 time that day. It's not really a true 1RM/PR type of lift, it's your 1RM for that given day. It's pretty much a TM [from 5/3/1] you kind of reset every day, based on how you feel. If you don't feel good after hitting the DMin, move to the next exercise or go home.

I pretty much always hit my DMax; I rarely ever just hit the DMin and moved on.

3) After hitting your DMax, it's decision 2 time: If you feel good, do a few back off doubles or triples at 85-90% of the DMax. If you feel like crap after hitting the DMax, wrap it up and move on/ go home.

I repeated this process for Bench Press as well, then moved on to Pendlay Rows, and then other accessory work (chins, pulldowns, curls, etc.), depending on how much energy I had left. Once or twice a week I would replace a bench session for Overhead Press and replace Rows with Deadlift singles @ 50-70%.

Sessions usually lasted 1hr, 45mins - 2hrs, 30mins. Did this 5-6x a week for 4 weeks.
 
all my shorts are from a7

love their squat shorts but it’s pretty pricey. Around $50

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Oh, I see what y'all doing. Spending $50, $60 on a pair of shorts when we could be spending that money on more pairs of shoes. :smh:

Most of y'all prolly drive to, lift in, and leave out the gym in only one or two pair. :smh: :smh:
 
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