PES/USP Testifying for my Muscles, Celorza to the Stand!!

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  1. Quote Originally Posted by bolt10
    A little late with this but I'll also say Face Pulls are awesome. I actually do a ton of band face pulls with some shoulder rotation as well all the time for pre-hab. Making sure you get a good pull to push ratio is important as well because so many people seem to focus on increasing their pressing (mostly bench) but don't always focus on hammering all the horizontal pulls. You probably know all this but o well.
    Haha I kinda knew it and this mainly focused on pairing my pushing with my pulling. It's wrong that I was able to do 100 lb Kroc Rows for 6~ reps and couldn't bench that with dumbbells hehe (still can't xD) and also my barbell rows ate at 185 lbs and my bench barely got over that :/.

    I like the idea of face pulls more now haha, you do 5/3/1 like me, what do you recommend?

    Add as a 4th assistance exercise on upper days

    OR

    Substitute the Shoulder assistance on bench press days with Face Pulls?
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep


  2. I would probably substitute shoulder assistance on bench days with it. That is just me though you could try either and see how it is. I just don't like to spend all day in the gym (or rather I don't have time to be adding too much due to time constraints).
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  3. Quote Originally Posted by Celorza View Post
    I wasted years of my life...
    uhhh..

    that just don't sound right, coming from a 21 y/o.


  4. Quote Originally Posted by snagencyV2.0 View Post
    uhhh..

    that just don't sound right, coming from a 21 y/o.

    Think about it Snag I could have 6-7 years of experience down my belt already! Makes me feel...:sadpanda:
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  5. Quote Originally Posted by Celorza View Post
    Think about it Snag I could have 6-7 years of experience down my belt already! Makes me feel...:sadpanda:
    there are VERY few ppl who take up srs, dedicated lifting at that young of an age bud.
    i been training since i was 12 - but, that doesn't mean i knew what the hell i was doing all the time in the early going..

    you're young enough right now to make it happen..no need to be regretful at all.
    just get cracking now, with solid approach and big drive, you will get to where you want to be.
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  6. Quote Originally Posted by snagencyV2.0 View Post
    there are VERY few ppl who take up srs, dedicated lifting at that young of an age bud.
    i been training since i was 12 - but, that doesn't mean i knew what the hell i was doing all the time in the early going..

    you're young enough right now to make it happen..no need to be regretful at all.
    just get cracking now, with solid approach and big drive, you will get to where you want to be.
    On a powerlifting stage for some competitions and then on some bodybuilding shows after that ! (I plan on reaching a peak good looking physique by 35 years old...so I still got like 14 years left !)
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  7. there you go.
    much better philosophy.

  8. Quote Originally Posted by snagencyV2.0
    there you go.
    much better philosophy.
    X's 2
    Serious Nutrition Solutions Representative

  9. Day 16, 10/06


    Supps used Pre-workout:
    -2 scoops TP (it was really in the AM waking up)

    Cardio day:

    -3~ minute sprint to the gym (sort of a warm up not counted in the caloric burn, only the screen calculations from the machine are there)
    -30 minutes Elliptical at Balls to the Wall Intensity.
    -3~ minute sprint back from the gym home (sort of a final push to let it all out...I needed this, again not counted in caloric burn)
    -550 kCalories burnt

    Workout Notes:
    Literally had to blow off some steam, I had a hideous week containing a 2 hours and 45 minute exam (from 7pm to 9:45pm) for Engineering Polymers class...and it was LONG and Mind-Raping...I was still carrying the stress from that night, not to mention I had 2 more exams, one on tuesday and one on thursday...I had to blow it all off here and well...no protocols, no HIIT barely any warm up...just pure catharsis.

    Stack Notes:
    -Vivid dreams are more real now, I had a nightmare around 2am where a spider was crawling on my neck and I woke up almost feeling it...more like a tarantula haha...it was just a dream. It was followed by a dream of someone long gone...laying by my side again that was rather nice I guess. Recovery these nights has been wonderful, and sleep has been deep indeed .
    -Libido is up, Dr Cooper says I should get together with a girl that gave me a condom for a present like 2 weeks ago...it could be possible today, no idea haha...I've lost charm with women .
    -Stack does not seem to increase my cardio threshold YET.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  10. Just to point out some stuff.

    Rodja had advised me to do more Hamstring Work, thus the Hyper-extensions , Good Mornings, Box Squats and ATG squats have been done...I am in a serious Hamstring/Gluteus soreness state! That must mean I am doing something right. Thanks for the advice, lets hope my nutrition is on par enough to turn this soreness into hardness .
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  11. I feel your squatting frustration bro. Keep at it, I won't give up and I imagine you won't either.
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  12. Quote Originally Posted by LiveToLift View Post
    I feel your squatting frustration bro. Keep at it, I won't give up and I imagine you won't either.
    Thanks for the support bro , it really is a frustrating lift right!? Idk how some people make it seem so easy!! But hey you are right in that, we are not gonna give up on it! We have to squat 300 lbs sooner or later! Though you are way closer than me bro!!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  13. Dang it C, i'm so po right now, glad that your killing it in here, but I had no idea you had this up I'm sorry bro, I let you down on this one. Things are looking good and your arms in the new avi is wicked.
    OG Avenger-HULK SMASHING TIME!

  14. Quote Originally Posted by packers6211 View Post
    Dang it C, i'm so po right now, glad that your killing it in here, but I had no idea you had this up I'm sorry bro, I let you down on this one. Things are looking good and your arms in the new avi is wicked.
    Haha it's ok bro ! You are here now, and I know you have been busy too ! Now if only Punja was here
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  15. Yeah I know I miss PJ, and FUFU I just hope they are ok.
    OG Avenger-HULK SMASHING TIME!

  16. Quote Originally Posted by packers6211 View Post
    Yeah I know I miss PJ, and FUFU I just hope they are ok.
    Same here! I haven't known anything about Fu-brother in a while either!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  17. Well he did say last week that he was taking a break from logging cause he has been for last 9 months. I don't think I've stopped since joining lol just a supp ho!
    OG Avenger-HULK SMASHING TIME!

  18. Day 17, 10/07


    Supps used :
    -2 scoops TP (AM waking up)
    -Major Carb injestion.
    -A great amount of Cocoa Puffs
    -Some 5 chocolate covered small doughnuts
    -Some Hungry Jack Butter (taste) Syrup.

    -2 caps AB pre-carb stuffing
    -2 caps AB pre-second-carb-stuffing.

    Rest day day:


    Notes:
    --Ok today , aside from not having the slightest will or power to lift, I had the most humongous carb craving ever...and you know what? I follow my diet pretty strictly! I know there are no dirty kCals , I ain't worried about the sugars, not one bit! But I did go over the kCalories destined for a rest day...anyhow I NEEDED this I was going crazy without having some chocolate...and you know what? I broke a damn nice PR on BP that had chased me for a while...I think I deserved it.

    Stack Notes:
    -Muscle Fullness is off the rails with this much carbs and AB!! I mean Food Pumps are glorious!
    -I can't stand the carb cravings! They are TOO MUCH!
    -Mood is on the rise along with libido, I have actually made some progress with a girl, nothing to report at this early stages...Will keep posted.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  19. Day 18, 10/08


    Supps used Pre-workout:
    -2 caps AB
    -2 scoops TP
    -2g COP
    -6g Citrulline Malate

    Overhead Press day:

    Warm up:
    -50x5
    -60x5
    -75x3

    Working sets:
    -90x5
    -105x3
    -115x1 PR
    -115x1 PR Finally playing with the 35's for Overhead Press Feels DAMN Nice.

    All reps touching collar bone, resting it there for 2-3 secs and pushing up. Full ROM.

    Chest Assistance: Bench Press with a 2-3 pause at bottom. Added 15lb chains (total weight of both).


    135+Chainsx5
    135+Chainsx5
    155+Chainsx5
    155+Chainsx5
    155+Chainsx5

    Full ROM all of them, exploding up...Last set almost didn't get it, but dug deep and found the will for it!


    Back assistance work: 3 second Weighted Dead Hang Chin ups

    BW+35x5 + BWx5
    BW+35x5 + BWx5
    BW+35x5 + BWx5
    BW+25x5 + BWx5
    BWx10

    Had to do lower in weight :/ felt sad to do so, but I wasn't gonna sacrifice form, and I barely got the last set of +35lbs properly and with full ROM. It's a marathon anyway...no need to sacrifice form.

    Subbing Triceps Assistance Work: Single Handed Dumbbell Bench Press (Reps for Each Arm)

    -50x5
    -55x5
    -60x4
    -60x4
    -65x3
    -70x2 PR

    *Note: All the squat racks were busy for me to Floor press...and I was pressed on time and still had to get the cardio in. I did this ones mainly because I have also noticed my bench is going up not really..."straight"? I mean it goes up faster with my right arm...so these should help correct it.
    **Note: Coach also said I'm getting too used to the floor press and since I already beat the max I had it wasn't such a bad idea to supp another Bench Assisting lift here. After all...I wanna dare 190 again this thursday (hoping I can get it).
    ***Note: Also I did do 6 sets here...I usually would only do 5 but it had been a LONG time since I did these and I had a hard time finding my weight range now...I used to only be able to do 50 lbs for like 3-4 reps on each arm so basically all of them were PRs but I'll save the 70 lb one for next week.
    ****Note (last one): all reps full ROM and still trying to explode as fast up as possible, going down in a slow controlled negative to the utmost low elbow position possible.

    Cardio:
    -20 minutes Incline Jog @ Level 15 and 4 mph
    -250 kCals

    Workout Notes:
    -Breaking PRs and catching up to dreams really is all that I live for...it's the best part of my day and of my life atm honestly . Workout felt great and strength keeps rising!

    Stack Notes:
    -Despite my overfeeding last night (I did end up calculating it , I didn't even reach the calories I used to take when bulking haha, but I did stuff myself full of carbs though!) I woke up still lean , and to the biggest morning log of this year.
    -Muscle Fullness with this amount of carbs is just amazing! Pumps were even a bit painful for the Triceps and Biceps during Bench and Chin ups!!
    -Chest and Lats had a great pump going on too with the added carbs last night and with AnaBeta there along with the Agmatine in Test Powder!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  20. Nice PRs cel. Sometimes breaking the diet
    Is completely necessary to kickstart your metabolism and give you that extra boost in the gym.
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  21. Nice to see you blasting some PRs. Definitely seem to be doing something correct right now. Keep on that grind.

  22. Quote Originally Posted by Celorza View Post
    Haha I kinda knew it and this mainly focused on pairing my pushing with my pulling. It's wrong that I was able to do 100 lb Kroc Rows for 6~ reps and couldn't bench that with dumbbells hehe (still can't xD) and also my barbell rows ate at 185 lbs and my bench barely got over that :/.

    I like the idea of face pulls more now haha, you do 5/3/1 like me, what do you recommend?

    Add as a 4th assistance exercise on upper days

    OR

    Substitute the Shoulder assistance on bench press days with Face Pulls?
    Pre-hab postural work should always be performed and not included within the actual work in a template. Complete your work for the day as planned and do facepulls at the end.
    M.Ed. Ex Phys


  23. Quote Originally Posted by LiveToLift View Post
    Nice PRs cel. Sometimes breaking the diet
    Is completely necessary to kickstart your metabolism and give you that extra boost in the gym.
    Thanks bro! I can honestly say PES nailed it with AnaBeta , I didn't bloat up at all and I woke up as lean as yesterday!
    Quote Originally Posted by bolt10 View Post
    Nice to see you blasting some PRs. Definitely seem to be doing something correct right now. Keep on that grind.
    Thanks Bolt ! I'll keep giving it my best!
    Quote Originally Posted by Rodja View Post
    Pre-hab postural work should always be performed and not included within the actual work in a template. Complete your work for the day as planned and do facepulls at the end.
    Oh ok ok , so it's an "extra" thanks Rodja!! Is this the same for Biceps? I never curl...but in the book Wendler does recommend to do them once in a while...so one day of the week I can just curl after done? (An upper body day obviously) and also , on the Upper body days can I do Face Pulls once or twice a week? (Alas monday and thursday? or just once?)
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  24. Quote Originally Posted by Celorza View Post
    Thanks bro! I can honestly say PES nailed it with AnaBeta , I didn't bloat up at all and I woke up as lean as yesterday!

    Thanks Bolt ! I'll keep giving it my best!

    Oh ok ok , so it's an "extra" thanks Rodja!! Is this the same for Biceps? I never curl...but in the book Wendler does recommend to do them once in a while...so one day of the week I can just curl after done? (An upper body day obviously) and also , on the Upper body days can I do Face Pulls once or twice a week? (Alas monday and thursday? or just once?)
    I'll throw in curls 1-2x/month just to keep the muscle stretched and to keep some balance. Facepulls and mid-trap work in general is done on every upper-body session. I don't just stick to facepulls, though; I also do YTW and band pullaparts.
    M.Ed. Ex Phys


  25. Quote Originally Posted by Rodja View Post
    I'll throw in curls 1-2x/month just to keep the muscle stretched and to keep some balance. Facepulls and mid-trap work in general is done on every upper-body session. I don't just stick to facepulls, though; I also do YTW and band pullaparts.
    Oh I see Makes sense hehe , also what is YTW ??


    (Side note: My biceps have grown Huge without even curling lately :/ all them chin ups haha)
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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