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Nick Custodi

@ncustodi

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“FORTITUDO MEA IN ROTA"
“My strength is in the wheel”
The wagon won’t push itself.
Best Cookie Ever: @shortsweetnsavorybakedgoods

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this time tomorrow ill be reunited with my best friend, my better half, my soulmate (and our fur children) 🩷💫 counting down the hours now #longdistancerelationship #ldr #relationshipgoals taken in Birmingham, Alabama by @ncustodi

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15 days ago

Can’t let her down- inside the gym or outside of it ❤️

#gymcouple #fitcouple #gymgirl #mylove #fyp taken in Sculpt B'ham by @ncustodi

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2 hours ago

Lower session today staying in the pocket

General warmup
Pogos increasing amplitude
Depth jump and vertical reach
Seated box jumps (tried to get relatively straight leg landing)
Felt good so did some freestyle plyos
Paused Front squat 265 top set
Backed off to 215 for ATG positional work
Messed around with something new Single leg deadlifts (very very challenging for me)
Moved on to slant board split squats not trying to drive strength + hypertrophy so much as good mechanics + offloading
Finished off with resisted dorsiflexion + some stretching/‘mobility

I don’t want to just get back to where I was I want to get even better in due time. I want BETTER ankle extension. I want BETTER mechanics. I want BETTER hip control. MORE trunk stability. If that means I scale back significantly now I know it will be more than worth it later on as I push. You haven’t seen the best of me yet.

Happy Sunday. Peace and love.

#plyometrics #frontsquat #deadlift #mobility taken in Sculpt B'ham by @ncustodi

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20 hours ago

If you’re looking for a cardio workout that’ll get you breathing heavy, burning cals, and getting both your aerobic + anaerobic fitness high try this one.

The benefits of this workout include:
1.) time efficiency - you can get really good work done in 15 mins or less
2.) stimulates both aerobic and anaerobic pathways - extremely beneficial for athletes who go from bouts of high intensity action to lower intensity ambulation
3.) allows you to maintain a high power output threshold on your work intervals
4.) can progress by measuring and pushing total distance traveled, average power output across work intervals, how well you maintain those power outputs across intervals, starting at 60s active recovery and reducing this time spent in active recovery as your fitness progresses, or even increasing duration of the work intervals
5.) you can auto regulate this workout based on your levels of fatigue by scaling the volume of work intervals, their duration, and the duration of the active recovery intervals

I like doing this on an assault bike or stationary bike but you can use this method on any cardio modality. Might be difficult to track all the metrics possible with running or skipping rope or swimming but for those I’d encourage you to mainly track duration and distance.

Give this a try and let me know what you think ! I love interval work and it’s something I almost always try to keep in my program to keep my cardio high. Pays dividends for my other training as it never takes long for me to get my heart rate down and feel prepared to hit another working set!

#cardio #fitness #endurancetraining by @ncustodi

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2 days ago

Confidence is on the rise 📈

#snatch #weightlifting #gym taken in Sculpt B'ham by @ncustodi

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3 days ago

Yesterday workout

Started with high box squats + seated jumps focusing on hip drive, driving true internal rotation, PUSHING through the floor to get the gastrocs online. Quality as a priority. Really trying to relearn proper jumping and landing mechanics pushing through the balls of the feet to create propulsion and landing balls of feet first.

Moved on to some sumo deadlifts. Didn’t wanna agitate the CNS too much so did a top single with 465

Zercher pin squats were next placed so I was driving up from just about parallel. I have issues with staying in extension especially on my left side (thoracic region) so that was my main priority here. Staying vertical ish with the torso and pushing through the floor. 225 for 15 on a giant set.

Building on all the aforementioned positions + mechanics Moved on to bottoms up ATG goblet squat very low reps (low weight) super set with leg extensions to fry the glutes and quads further. My god my butt hurt during and after. If you haven’t noticed a theme squat pattern was the theme of the day and I worked top down, partial to full reps.

Finished off with temp leg curls (some two up one downs) and standing supported single heel raise ISOs trying to maintain all the positions and mechanics I’d been building on with the whole workout.

The more advanced you get the more surgical + intentional you need to be in your approach. Very general training gets less and less effective, so I find having “themes” for days useful when programming. All the work has a directed goal that guides your exercise selection + execution. Even if that’s just working on basics. The basics, however, when performed with intention even at a lesser intensity never fail you and those penny investments add up over time.

Happy Thursday yall taken in Sculpt B'ham by @ncustodi

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4 days ago

465 on the bar, but 1,000,000 in my heart ❤️🐱

#cat #cats #fitness #gym taken in Sculpt B'ham by @ncustodi

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5 days ago

Healing purrs and 205 clean + front squat 🐱🏋️💪

#cat #gym #weightlifting taken in Sculpt B'ham by @ncustodi

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7 days ago

Can’t tell you how satisfying this was. Legit hitting better positions than I did before the injury. All the mobility has been paying off in dividends.

Hard work, perseverance, and lots of protein

#squatjerk #weightlifting taken in Sculpt B'ham by @ncustodi

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8 days ago

Settling in and heating up

So freaking happy to have leftie feeling more and more normal every day now coming up on six months post op. Finally feeling like I can start attacking the ground with plyos and get good full extension on that leg.

Thankful I have a trap bar to work on grip with again also lol

#strongman #weightlifting #plyometrics by @ncustodi

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10 days ago

Sloppy yet but things are moving in the right direction !

On the toes early and a huge bump forward on that second rep, shoulders came way back.

Overall not awful but always plenty to work on

#snatch #weightlifting taken in Sculpt B'ham by @ncustodi

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11 days ago

First deadlifts in the new spot 🔥

Did 395x9
Watched @jo_inbloom crank out 225x2
Then smashed 445x3 for a post injury sumo PR 💪

The rebuild continues !!!
#deadlift taken in Sculpt B'ham by @ncustodi

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12 days ago