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

[flyny]

Stay up fam, get well soon



Did shoulders today, almost 100% sure I won't be able to lift my arms to brush my teeth tomorrow


Shoulder Press (Dumbbell)
Set 1: 50 lb × 20
Set 2: 85 lb × 5
Set 3: 85 lb × 5
Set 4: 85 lb × 5
Set 5: 85 lb × 5
Set 6: 85 lb × 6

sir charles Dumbell joints
Set 1: 22.5 lb × 10
Set 2: 22.5 lb × 10
Set 3: 22.5 lb × 10
Set 4: 22.5 lb × 10
Set 5: 22.5 lb × 10

Front Dumbell Raise (both arms raising same time)
Set 1: 22.5 lb × 12
Set 2: 22.5 lb × 12
Set 3: 22.5 lb × 12
Set 4: 25 lb × 12
Set 5: 35 lb × 12

Rear Deltoid Fly
Set 1: 22.5 lb × 12
Set 2: 22.5 lb × 12
Set 3: 22.5 lb × 12
Set 4: 25 lb × 12
Set 5: 35 lb × 13

Face Cable Rope Pull
Set 1: 35 lb × 20
Set 2: 45 lb × 20
Set 3: 60 lb × 20
Set 4: 70 lb × 20
Set 5: 60 lb × 20

Barbell Military Press
Set 1: 45 lb (bar) × 20
Set 2: 145 lb × 8
Set 3: 145 lb × 8
Set 4: 145 lb × 5
Set 5: 145 lb × 8

Shrug (trap bar)
Set 1: 150 lb × 20
Set 2: 240 lb × 20
Set 3: 240 lb × 20
Set 4: 330 lb × 12
Set 5: 330 lb × 15

Dumbell Lateral Raise
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Set 4: 25 lb × 12
Set 5: 20 lb × 12

Shoulder ISO Press (Machine)
Set 1: 270 lb × 5
Set 2: 270 lb × 5
Set 3: 270 lb × 5
Set 4: 180 lb × 10
Set 5: 180 lb × 10

 

[ahat]

Happy Belated Ahat,

talked to the Doctor, no Surgery, slowly climbing back fellas it will be awhile but squating with weight again hit 185 hurt a bit.

still a bit cold outside but it's warming up a bit out here. goign to Japan in May hitting some hot springs want to start cleaning up a bit before I go though.

Appreciate it



Good to hear u dont need surgery. Keep working, ull be back just now. Enjoy Japan too, heard they got all kinds of crazy **** in vending machines. Ima need u to verify this lol


flyny i see u! mad volume

 

[tdogg2k]

It will be my 5th time there you want me to send you the vending machine panties. That's a real thing

 

[ahat]

It will be my 5th time there you want me to send you the vending machine panties. That's a real thing

For a friend of mine

 

[sidmanyourhero]

Quick question guys. How's the sizing for adipowers? I wear 10.5 in Jordans. Should I get the same size or size up to 11?

 

[JPS]

TTS

 

[Rumble Gang]

Today is the last day of my bulk fellas. Between stomach bugs, colds, and other things I couldn't fully reach my goal but finishing up at 203 lbs. Gonna go ham tonight at the best pizza/bar spot in the area with some wings considering I won't be frequenting the spot as I start the cut [emoji]128526[/emoji]

 

[aNYone]

Today is the last day of my bulk fellas. Between stomach bugs, colds, and other things I couldn't fully reach my goal but finishing up at 203 lbs. Gonna go ham tonight at the best pizza/bar spot in the area with some wings considering I won't be frequenting the spot as I start the cut [emoji]128526[/emoji]

I started a month ago. I miss pigging out [emoji]128546[/emoji]

 

[ahat]

I started a month ago. I miss pigging out [emoji]128546[/emoji]

Im outchea like

 

[ahat]

 

[Rumble Gang]

I started a month ago. I miss pigging out [emoji]128546[/emoji]

Definitely gonna suck. Especially considering this is my first real bulk, cut season I've ever done bro. Gotta have the will

 

[awwsome]

First day back in the gym.

Was absolutely lovely, went light just to get back in the groove.



Back/Shoulders


DL

135x5
225x5
315x5
405x7
465x6
405x5x5


DB Shoulder Press

65x10
80x8
90x9x2
85x8
80x10


DB Back Rows

90x10
135x10x2
115x10x2
90x10


Finished with a circuit of shoulder accessories, dips and arm work.


Felt so damn great to get back under some iron, like being back in the womb.

 

[bear claw]

So I was at the gym today and discussing my diet with a bodybuilder type dude and he pretty much told me that my diet was ****. I'm in a 500 cal per day defecit eating 40% carbs / 30% protein / 30% fat and I work out twice per day (weights in the am, boxing after work). He pretty much told me that carbs are bad and I'm not getting enough protein... I tried to explain to him that I need the carbs to keep up my workout intensity, and he said that's part of cutting and he feels like **** everyday... So, is his info dated or are my macros ****?

Personally, I think 40/30/30 is a good ratio and that my workout intensity would fall off if I cut my carbs.

 

[206to813]

Bear claw how have your results been on your cut?

 

[bear claw]

Pretty good. Down 1-2 lbs per week.

 

[awwsome]

Cutting is about the deficit at the end of the day, you can still cut correctly eating carbs.

I chose to carb cycle because I actually feel good eating a Keto type diet with just meat, eggs and veggies with a carb day once a week for the supercompensation.

 

[maicolkickhead]

You definitely need carbs. That guy is a moron. How many grams of protein you consuming? You might be consuming way to much fats ill say

 

[bear claw]

About 210 carbs, 160 protein, and 70 fat although most days I actually consume about 190-200 grams protein and 40-50 grams of fat.

 

[maicolkickhead]

Those seem like good macros. I would try to eat a bit more protein tho. At first i thought you meant your proteins and fats were the same. Thats good.

 

[tdogg2k]

He's not really wrong. But he's also alobtainijg a different goal than you. My carbs are never higher than my protein when I cut. You'll get more definition with lower carbs. You losing performance is not really as bad as you would think cutting your carbs. I've been on keto and 40/35/25 (P/F/C). And still was very active with doing my cardio.
The whole purpose of cutting is for your body to use what carbs you give it and the fat to cut with and not the protein. It's about maintaining muscle. Again his end goal is a lot different than yours but that explains his defitinition. Try those numbers reveresed and I guarantee your body will transform a lot differently

 

[calibeebee]

So I was at the gym today and discussing my diet with a bodybuilder type dude and he pretty much told me that my diet was ****. I'm in a 500 cal per day defecit eating 40% carbs / 30% protein / 30% fat and I work out twice per day (weights in the am, boxing after work). He pretty much told me that carbs are bad and I'm not getting enough protein... I tried to explain to him that I need the carbs to keep up my workout intensity, and he said that's part of cutting and he feels like **** everyday... So, is his info dated or are my macros ****?

Personally, I think 40/30/30 is a good ratio and that my workout intensity would fall off if I cut my carbs.

I agree with you, you need the carbs for your workout intensity. It seems like he's giving you advice based off his personal goals and not yours. You need more carbs for your boxing workouts, it's really that simple. Of course you can lessen the carbs but that won't work well for boxing.

The body prefers carbs for anaerobic work for a reason. Using ketones can fuel your workouts but the metabolic process is much slower, which is why your workout would suffer.

 

[mplsdunk]

I eat more carbs than protein. Like waaaay more. I'm never worried about protein, I get enough and I don't believe you need as much as they say. I don't feel right eating so much meat nh.

 

[bear claw]

Thanks for all the feedback guys. I may try the 40/35/25 for a bit, but I like what I have right now. I'm sitting at 172, but my goal is 160 by July. I'm probably between 14-15% bf so if I start to at all I'll switch it up.


I've been on a strict keto diet before (70f/25p/5c) and I struggled getting through my workouts.

 

[sortanew2retro]

Got back on my road bike yesterday afternoon and did a 15-mile ride on the trail.

I forgot what a great workout that could be. Cardio was on point.

 

[23kidd]

If its working for YOU then keep grinding.