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^^^
Great work g, #volumegang.
Great work g, #volumegang.
STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread
- Thread in 'General' Thread starter Started by cincoseisdos,
- Start date
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Get money
Damn though, B.. You don't get tired? Lol I need to steal this for Sunday.
What shoulder and leg workouts you got on deck??
Please share
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Did chest and tris today. Did a light bench press today.
Bench
Barx10
135x10
185x10x2
Reverse grip bench
Barx10
95x10
135x10
155x8
165x8
Db bench- 70x10x3
Db jncline bench 70x10x3
Weighted dips- 25x10x3
Skull crushers- 85x10x3
Rope pulldown- 75x10x3
Single handle pulldown- 60x10x3 (shoutout @suavament3 for posting that video)
Chest press- 4x10
The single handles we got are some ****** plastic joints it was difficult to use em for pulldowns cuz they werent flexible. Ended up taking one of those resistance bands with the handles and rigging it up. If no one looking next time im bouta cut those handles off
Bench
Barx10
135x10
185x10x2
Reverse grip bench
Barx10
95x10
135x10
155x8
165x8
Db bench- 70x10x3
Db jncline bench 70x10x3
Weighted dips- 25x10x3
Skull crushers- 85x10x3
Rope pulldown- 75x10x3
Single handle pulldown- 60x10x3 (shoutout @suavament3 for posting that video)
Chest press- 4x10
The single handles we got are some ****** plastic joints it was difficult to use em for pulldowns cuz they werent flexible. Ended up taking one of those resistance bands with the handles and rigging it up. If no one looking next time im bouta cut those handles off
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Rumble Gang
formerly retrohead182
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How come no one ever told me about front plate raises?
Had me feeling like I was wolverine doing those sets today
Had me feeling like I was wolverine doing those sets today
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https://www.instagram.com/coltontemanson/
Give ya boy a follow. Gonna be posting a lot more lifting vids
Give ya boy a follow. Gonna be posting a lot more lifting vids
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Just followed you bro @fitfordtough
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Thank you. Why you do back and chest? Or you just mix accessories, not both compounds? Lmao I remember as a rook I tried to do back and chest or chest and tris....Thank God I found my split now [emoji]128514[/emoji]^^^
Great work g, #volumegang.
Uh. Nah I dont. I just been sore doing 6 days. Only diff i noticed. With 5 I had ample rest time. But a good night's rest helps a lot with my soreness. Stretching, too.Damn though, B.. You don't get tired? Lol I need to steal this for Sunday.
What shoulder and leg workouts you got on deck??
Please share
Uh I do a lot for both, I couldn't even name them all. For legs I do a lot of super sets with calves and stuff. For shoulder's I do OhP and then and lot of heavy accessory 4x10. I think I posted my shoulder workout 2 day ago. Check thread.
been on those.
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I used to squat bench and dl every day. 6 days a week when I was new in the gym. Never made gains after the initial ones. I could do 17 pull-ups though.
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I used to do chest/back but once i started doing the ed coan program it was a wrap for that. I do chest/tri, back/bicep and shoulders/legs twice a week each.
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I do back every time I'm in the gym, I was deadlifting today so I just hit even more.
It's central to everything, squat and pressing.
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Lmaoooo I used to deadlift with my feet pressed together. Still got the clip I think I started out deadlifting 255 for reps.I used to squat bench and dl every day. 6 days a week when I was new in the gym. Never made gains after the initial ones. I could do 17 pull-ups though.
What yall start with?
no wonder you pulling 9000. Dude don't ever give nobody a chance to catch up. You're doing what is equivalent to a GTA cheat code....F you man.
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I need stop doing deadlifts pretty much first thing after i wake up lol. Felt weak af today. On a positive note, done with circuits.
Week4
Dl
225x5
315x5
405x5
435x2 2nd one was a real grinder
Speed dl
365x3x5 last set killed me
3 circuits
Stiff leg DL- 225x8x3
Bent over rows- 205x8x3
Reverse grip lat pulldown- 280x8x3
Good mornings- 115x8x3
Boring *** bicep stuff
Week4
Dl
225x5
315x5
405x5
435x2 2nd one was a real grinder
Speed dl
365x3x5 last set killed me
3 circuits
Stiff leg DL- 225x8x3
Bent over rows- 205x8x3
Reverse grip lat pulldown- 280x8x3
Good mornings- 115x8x3
Boring *** bicep stuff
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435x2? Ah, I remember those days lmao. Good stuff brother Ahat Muhammed.
I did back to. Had to deadlift with my bad knee wrapped just to make sure. I started doing my own deadlift program today. Gonna keep running and fine tweaking it until I see the results I would from any other program (or better).
Anyways....
FitNotes Workout - Saturday 11th March 2017
** Deadlift **
- 365.0 lbs x 3 reps
- 385.0 lbs x 2 reps
- 420.0 lbs x 3 reps
** Seated Iso Row Machine (Bench Area) **
- 225.0 lbs x 10 reps
- 235.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
** Rack Pull **
- 315.0 lbs x 8 reps
- 275.0 lbs x 8 reps
- 275.0 lbs x 8 reps
- 295.0 lbs x 8 reps
** Iso High Row **
- 225.0 lbs x 10 reps
- 275.0 lbs x 10 reps
- 285.0 lbs x 10 reps
- 275.0 lbs x 10 reps
** Seated Lat Underhand Row **
- 140.0 lbs x 8 reps
- 120.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 110.0 lbs x 10 reps
** Lat Pulldown **
- 150.0 lbs x 10 reps
- 140.0 lbs x 10 reps
- 130.0 lbs x 10 reps
- 120.0 lbs x 12 reps
** T-Bar Row **
- 365.0 lbs x 10 reps
- 315.0 lbs x 10 reps
- 315.0 lbs x 15 reps
- 315.0 lbs x 15 reps
** Barbell Shrug **
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
** Hanging Knee Raise **
- 10 reps
- 10 reps
I did back to. Had to deadlift with my bad knee wrapped just to make sure. I started doing my own deadlift program today. Gonna keep running and fine tweaking it until I see the results I would from any other program (or better).
Anyways....
FitNotes Workout - Saturday 11th March 2017
** Deadlift **
- 365.0 lbs x 3 reps
- 385.0 lbs x 2 reps
- 420.0 lbs x 3 reps
** Seated Iso Row Machine (Bench Area) **
- 225.0 lbs x 10 reps
- 235.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
** Rack Pull **
- 315.0 lbs x 8 reps
- 275.0 lbs x 8 reps
- 275.0 lbs x 8 reps
- 295.0 lbs x 8 reps
** Iso High Row **
- 225.0 lbs x 10 reps
- 275.0 lbs x 10 reps
- 285.0 lbs x 10 reps
- 275.0 lbs x 10 reps
** Seated Lat Underhand Row **
- 140.0 lbs x 8 reps
- 120.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 110.0 lbs x 10 reps
** Lat Pulldown **
- 150.0 lbs x 10 reps
- 140.0 lbs x 10 reps
- 130.0 lbs x 10 reps
- 120.0 lbs x 12 reps
** T-Bar Row **
- 365.0 lbs x 10 reps
- 315.0 lbs x 10 reps
- 315.0 lbs x 15 reps
- 315.0 lbs x 15 reps
** Barbell Shrug **
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
** Hanging Knee Raise **
- 10 reps
- 10 reps
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For real. I been going earlier the past month only cuz of the circuits. Its usually dead early and we only have 2 barbells so i can hog the bar and the power rack lol. Im gonna go back to my normal time in the afternoon now that circuits are done. I basically got up and less than an hour later im pullin 4 plates
. Knew its bad when im yawning between sets
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studies actually show we perform best 2-3pm. I can say this is true for me. I'd provide a link but yall got access to google. Lol.
Remember it was giving me problems? For over a year actually. I kept squatting through it. 2 weeks ago I warmed up with the bar and let's just say I came back up and had to sit on the rack and couldn't bend my leg for 2-3 minutes. Whenever I do certain bending movements, when I come up, it makes a sound like that of crumbling paper.
My only thing is...PT I'm doing probably ain't PT for someone like me who lifts for real. I wish I could get therapy from a sports doctor. But I gotta use what my insurance gives so....welp.
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Yeah I believe that study for sure. I like lifting at night but I just have to be up for a few hours before and I'm good.
Damn that's garbage, they can send you to a specialist?
Damn that's garbage, they can send you to a specialist?
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I believe that. I know they were saying the same thing about school. They were tryna make highschools start from 10am or something like that cuz they said before that kids not learning/paying attention. I notice the difference when i go around that time compared to early mornings, add the fact i dont sleep well i just be in the gym thinking about my bed
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Anyone use the gravitus app on iPhone to track workouts? Looks kinda cool, waiting on them to release the Android version.
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Yup.
Id have to ask, but I don't think so. I was seen by an orthopedic. However, they don't know WHAT is wrong with it. My insurance requires me to complete PT before I get a MRI and move on to other steps. Sigh.
yup lmao. I just go early because it's not packed. Plus work traffic. But I definitely do better around that 2-3pm.
I believe that. I know they were saying the same thing about school. They were tryna make highschools start from 10am or something like that cuz they said before that kids not learning/paying attention. I notice the difference when i go around that time compared to early mornings, add the fact i dont sleep well i just be in the gym thinking about my bed
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Damn, so you could have a blown out knee but they want you to do pt first just so they don't have to pay for an MRI?
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Yup! I thought it was a medicaid thing, but from what one person told me, most insurances make you do that process.
Even worse, because I have to do this first, there is no diagnosis. So they can't even tell me what exercises NOT to do, which ones I should do, or what we are fixing because WE DON'T EVEN KNOW WHAT'S WRONG.
Which is why i stopped going last time after 2 sessions, it started pissing me off. They had me doing leg exercises with ankle weights....I can do that at the damn gym.
I tried last week to go to a hospital last weekand get a MRI, but they told me I would have to see an orthopedic, who could then set me up for one. All I could get was an xray. They found nothing.
Even worse, because I have to do this first, there is no diagnosis. So they can't even tell me what exercises NOT to do, which ones I should do, or what we are fixing because WE DON'T EVEN KNOW WHAT'S WRONG.
Which is why i stopped going last time after 2 sessions, it started pissing me off. They had me doing leg exercises with ankle weights....I can do that at the damn gym.
I tried last week to go to a hospital last weekand get a MRI, but they told me I would have to see an orthopedic, who could then set me up for one. All I could get was an xray. They found nothing.
