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

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  1. Quote Originally Posted by Celorza View Post
    -No access to better chains there, but there ARE bands and I can attach them through the Squat Rack's base.
    -Could ditch the chains then if that's not an option.

    All core Exercises performed:

    -Bridges
    -Hanging Leg Raises (usually throw them in between Cable crunches)
    -Kneeling Cable crunches (I should change these to standing I guess)
    -Good Mornings
    -Planks and/or Weighted Planks (In Between Cable Crunches too)

    That's the direct core work, the main lifts get the core too, but I guess you meant the direct .
    Bands will be too much at this point. You're right about changing the cable crunches to standing, but GMs don't count as a real core lift. Too many other muscles (hams, upper back) take the stress out to train the core.

    If you decide to switch to sumo, it's going to take several months to get all of the technical aspects of the lift down as it is complicated as hell. To me, it's the most complicated lift to master from a technique perspective as you're always having to tweak it depending on how much you currently weigh, strengths/weaknesses, etc.

    Not sure if you know this, but, if you decide to switch to Westside, you will not be pulling that much. It's so taxing on the CNS to pull 100% that it's done less and less the stronger you get.
    M.Ed. Ex Phys



  2. Quote Originally Posted by Rodja View Post
    Bands will be too much at this point. You're right about changing the cable crunches to standing, but GMs don't count as a real core lift. Too many other muscles (hams, upper back) take the stress out to train the core.

    If you decide to switch to sumo, it's going to take several months to get all of the technical aspects of the lift down as it is complicated as hell. To me, it's the most complicated lift to master from a technique perspective as you're always having to tweak it depending on how much you currently weigh, strengths/weaknesses, etc.

    Not sure if you know this, but, if you decide to switch to Westside, you will not be pulling that much. It's so taxing on the CNS to pull 100% that it's done less and less the stronger you get.
    Roger that, I'll stay off Sumo then for now then...I'm still getting better form on my deadlifts as it is to overcomplicate it. And as for Westside...I do know it is not that much and have been reading up on the Skinny Bastard variation (not sure if it's for me yet though) and it does seem quite taxing. Maybe that's what I need? Flaring up the CNS a bit more could help, specially since I never know if I have CNS fatigue or not, or if I am engaging CNS at all!! (I know...so much ignorance in this post should deserve a ban... )
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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  3. Quote Originally Posted by Celorza View Post
    Roger that, I'll stay off Sumo then for now then...I'm still getting better form on my deadlifts as it is to overcomplicate it. And as for Westside...I do know it is not that much and have been reading up on the Skinny Bastard variation (not sure if it's for me yet though) and it does seem quite taxing. Maybe that's what I need? Flaring up the CNS a bit more could help, specially since I never know if I have CNS fatigue or not, or if I am engaging CNS at all!! (I know...so much ignorance in this post should deserve a ban... )
    DeFranco's template is an adaptation for an athlete that plays a sport. This is the reason that it's scaled down a bit because there is a risk of overtraining when combined with the additional stress from practice, games, etc. The dynamic effort is taken out completely, which is one the main changes, and there is a much bigger pool of max effort lifts.
    M.Ed. Ex Phys


  4. Quote Originally Posted by Rodja View Post
    DeFranco's template is an adaptation for an athlete that plays a sport. This is the reason that it's scaled down a bit because there is a risk of overtraining when combined with the additional stress from practice, games, etc. The dynamic effort is taken out completely, which is one the main changes, and there is a much bigger pool of max effort lifts.
    :/ yeah I like the bigger pool of max effort lifts, problem is...I do not practice any sport at the moment. I could look into the usual West-Side style with dynamic movements to help with the explosion and strength.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  5. Quote Originally Posted by Celorza View Post
    :/ yeah I like the bigger pool of max effort lifts, problem is...I do not practice any sport at the moment. I could look into the usual West-Side style with dynamic movements to help with the explosion and strength.
    That would just be Westside at that point.

    Good place to start is here:
    http://www.t-nation.com/free_online_..._bible_part_ii
    M.Ed. Ex Phys

    •   
       


  6. Quote Originally Posted by Rodja View Post
    That would just be Westside at that point.

    Good place to start is here:
    http://www.t-nation.com/free_online_..._bible_part_ii
    I had read the article, it's what had inspired me to pick the Dave Tate assistance for 5/3/1...Idk I might just pick the normal West Side for next week? It is a possibility I am considering.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  7. Quote Originally Posted by Celorza View Post
    I had read the article, it's what had inspired me to pick the Dave Tate assistance for 5/3/1...Idk I might just pick the normal West Side for next week? It is a possibility I am considering.
    It's hard to do it solo as you tinker with lifting to failure on every ME. I'd spend at least 2-3 months learning as much as you can about the conjugate system before diving into it as you don't have someone guiding you along the way.
    M.Ed. Ex Phys


  8. Day 21, 10/11


    Supps used Pre-workout:
    -2 scoops TP
    -2 Caps AB
    -2g COP
    -9g Citrulline Malate

    Bench Press day:

    Warm Up:
    -75x5
    -95x5
    -115x3

    Working Sets:
    -140x5
    -160x3
    -180x1+
    -175x2
    -185x1
    -185x1
    -190x1
    -190x1 PR Even did the pause at the bottom for both single rep-sets. Finally bench starts moving UP!!
    -195xF

    195 didn't feel that heavy, I was just a bit tired already I guess. Maybe next week? !


    Shoulder assistance: Standing Overhead Press

    -75x10
    -75x10
    -95x5 + 5 Push Presses
    -105x5 (Push Presses)
    -105x5 (Push presses)

    Back Assistance: Hammer Strength Iso-Lateral Low Row
    -90x10
    -180x6
    -180x6
    -180x6
    -180x6

    Thought I would try something different for my pulling movement. Didn't dissapoint , some months ago I couldn't even do over 95 lb

    Triceps assistance: Cable Pushdowns with full ROM, forearms to biceps with a slow negative.
    -125x10
    -125x10
    -125x10
    -125x10
    -135x10

    YTW's:

    "Super-set" of:
    -(6 Y's + 6 T's + 6 W's) with 5 lb dumbbells.

    -(8 Y's + 8 T's + 8 W's) with 5 lb dumbbells.

    Damn, these BURN! And they are harder than they look! I did them on an Incline Bench like the video Rodja showed me...contracting back first , then raising the dumbbells , contracting for a second and coming down slowly. Mother F*CKER these are hard!

    I don't know if I should do more sets of them or not, but damn that felt pretty damn good too, I felt muscles I didn't know I had...and certainly liked it !

    Workout Notes:
    Finally my Bench Press is on the rise, and I also noticed the motion is really fast! I mean I go down slow, but the chains have taught me to actually accelerate the bar properly and to keep driving through the whole movement. I honestly feel happy about that .

    Stack Notes:
    -Carb cravings are semi-sabotaging this Re-comp...well sort off


    Week 3 progress summary, stats and pictures.

    Weight as of this morning in the nude, and post bowel movements: 144.0 (+1 lb) (I am not happy with this at all..specially since I have been eating 1900 kCals on Workout days and 1500-1600 on Rest/Cardio days... how the heck am I not losing weight?...oh and I measure my food with an electronic scale btw...so not it...also I cook for myself so I know what's in it)

    So far on week three I have experienced:
    -Amazing strength gains
    -Good Recovery
    -Unparalleled Muscle Fullness
    -Skin Tearing Pumps
    -Good Sleep

    Progress Pics (Relaxed , no flex):
    Name:  Screen shot 2012-10-11 at 11.44.28 AM.png
Views: 100
Size:  196.9 KBName:  Screen shot 2012-10-11 at 11.42.47 AM.png
Views: 103
Size:  201.7 KBName:  Screen shot 2012-10-11 at 11.44.49 AM.png
Views: 99
Size:  163.1 KBName:  Screen shot 2012-10-11 at 11.45.12 AM.png
Views: 101
Size:  118.5 KB
    Random Ego Pics taken:
    Name:  Screen shot 2012-10-11 at 11.40.42 AM.png
Views: 98
Size:  244.5 KBName:  Screen shot 2012-10-11 at 11.41.51 AM.png
Views: 97
Size:  243.9 KB
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  9. Celly feels like a fatty...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  10. Makin progress bro!
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  11. Looking good man. Definite improvements! Jumping right in with 5lbs on the YTWs sounds rough.

    Be prepared for random soreness since you haven't done those before.

  12. Quote Originally Posted by bolt10 View Post
    Looking good man. Definite improvements! Jumping right in with 5lbs on the YTWs sounds rough.

    Be prepared for random soreness since you haven't done those before.
    I feel they really did help, but it was even a PITA to lift them! I had never done them before, and didn't think they would be THAT hard...damn!

    And thanks for the compliments bro! Idk...it's just odd, I'm barely feeding myself and I'm gaining weight and I don't look leaner :/ hmm...might be time to cut back on the broccoli? I mean I do eat a huge amount of Spinach , Broccoli and lettuce...might be catching up?
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  13. Quote Originally Posted by Celorza View Post
    I feel they really did help, but it was even a PITA to lift them! I had never done them before, and didn't think they would be THAT hard...damn!

    And thanks for the compliments bro! Idk...it's just odd, I'm barely feeding myself and I'm gaining weight and I don't look leaner :/ hmm...might be time to cut back on the broccoli? I mean I do eat a huge amount of Spinach , Broccoli and lettuce...might be catching up?
    What's your sodium intake like? You could be hanging on to some extra water.

  14. Good job & keep smashing PRs bro.
    Not sure why you're not losin weight either. I'm down a bit though. :P

    Keep up the hard work and making progress.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  15. Quote Originally Posted by Dewey99 View Post
    What's your sodium intake like? You could be hanging on to some extra water.
    It has been quite high these past few days indeed...that and my Psyllium too, but damn...I just love being able to drop 2-3 stools a day. Makes me feel so less bloated from the intestines!

    Sodium...a buttload of Fajita Seasoning on almost any meat I cook, and I put seasoned sea salt on my eggs :/ most likely the water from that then...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  16. Quote Originally Posted by Celorza
    Day 21, 10/11

    Supps used Pre-workout:
    -2 scoops TP
    -2 Caps AB
    -2g COP
    -9g Citrulline Malate

    Bench Press day:

    Warm Up:
    -75x5
    -95x5
    -115x3

    Working Sets:
    -140x5
    -160x3
    -180x1+
    -175x2
    -185x1
    -185x1
    -190x1
    -190x1 PR Even did the pause at the bottom for both single rep-sets. Finally bench starts moving UP!!
    -195xF

    195 didn't feel that heavy, I was just a bit tired already I guess. Maybe next week? !

    Shoulder assistance: Standing Overhead Press

    -75x10
    -75x10
    -95x5 + 5 Push Presses
    -105x5 (Push Presses)
    -105x5 (Push presses)

    Back Assistance: Hammer Strength Iso-Lateral Low Row
    -90x10
    -180x6
    -180x6
    -180x6
    -180x6

    Thought I would try something different for my pulling movement. Didn't dissapoint , some months ago I couldn't even do over 95 lb

    Triceps assistance: Cable Pushdowns with full ROM, forearms to biceps with a slow negative.
    -125x10
    -125x10
    -125x10
    -125x10
    -135x10

    YTW's:

    "Super-set" of:
    -(6 Y's + 6 T's + 6 W's) with 5 lb dumbbells.

    -(8 Y's + 8 T's + 8 W's) with 5 lb dumbbells.

    Damn, these BURN! And they are harder than they look! I did them on an Incline Bench like the video Rodja showed me...contracting back first , then raising the dumbbells , contracting for a second and coming down slowly. Mother F*CKER these are hard!

    I don't know if I should do more sets of them or not, but damn that felt pretty damn good too, I felt muscles I didn't know I had...and certainly liked it !

    Workout Notes:
    Finally my Bench Press is on the rise, and I also noticed the motion is really fast! I mean I go down slow, but the chains have taught me to actually accelerate the bar properly and to keep driving through the whole movement. I honestly feel happy about that .

    Stack Notes:
    -Carb cravings are semi-sabotaging this Re-comp...well sort off

    Week 3 progress summary, stats and pictures.

    Weight as of this morning in the nude, and post bowel movements: 144.0 (+1 lb) (I am not happy with this at all..specially since I have been eating 1900 kCals on Workout days and 1500-1600 on Rest/Cardio days... how the heck am I not losing weight?...oh and I measure my food with an electronic scale btw...so not it...also I cook for myself so I know what's in it)

    So far on week three I have experienced:
    -Amazing strength gains
    -Good Recovery
    -Unparalleled Muscle Fullness
    -Skin Tearing Pumps
    -Good Sleep

    Progress Pics (Relaxed , no flex):
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67 935"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67 937"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67 938"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67 939"/>
    Random Ego Pics taken:
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67 940"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=67 941"/>
    225 by December bro! Aim big! Keep killing!
    I'm just a dude chasing a dream

  17. Quote Originally Posted by Celorza View Post
    It has been quite high these past few days indeed...that and my Psyllium too, but damn...I just love being able to drop 2-3 stools a day. Makes me feel so less bloated from the intestines!

    Sodium...a buttload of Fajita Seasoning on almost any meat I cook, and I put seasoned sea salt on my eggs :/ most likely the water from that then...
    Vegetables can have sneaky high sodium levels too.

  18. Quote Originally Posted by superbeast668 View Post
    225 by December bro! Aim big! Keep killing!
    Thanks bro! I really hope so !!
    Quote Originally Posted by Dewey99 View Post
    Vegetables can have sneaky high sodium levels too.
    That could be it too...and I do drink a lot of water too :/
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  19. Keep plugging away bro
    PES REPRESENTATIVE
    pescience.com
    http://pescience.com/insider

  20. I completely cut out dairy & mayo. Everything's normal now
    Serious Nutrition Solutions Representative

  21. Quote Originally Posted by Distilled Water View Post
    I completely cut out dairy & mayo. Everything's normal now
    Oh crap...I have a good amount of mayo to cut out now !! Thanks for the advise brotha!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  22. Quote Originally Posted by Celorza

    Oh crap...I have a good amount of mayo to cut out now !! Thanks for the advise brotha!
    No problem. I eat my tuna with mustard & olive oil now. Doesn't taste good but that's what breakfast, lunch & dinner are for ;-)
    Serious Nutrition Solutions Representative

  23. ^^ boom.
    no dairy for over 10yrs now (other than some heavy whipping cream in some shakes here & there, and a cheese slice like every other day at most)..not only did my physique tighten up when i quit drinking milk, but i could breathe better, and my skin cleared up.
    mayo, ketchup - all that crap went away too.
    mustard, FTW!

    i am totally against milk..
    humans are the only species that drinks milk from another animal.
    we are also the only species that drink milk into adulthood..

    logic says, this is not cool.

    besides - now there's ample access to almond and coconut milk, in most grocery stores.
    much better.

  24. First off
    "you must spread reputation to other users before giving it to ROdja"
    Secondly
    Celly- Don't worry about sodium / holding water.. It's pretty minimal at most.
    Right now you're trying to get STRONG, right?
    Holding water will make you STRONGER as you'll be more hydrated...
    You should focus on gaining strength in your main lifts (press, squat, dead) as getting stronger there will help you gain more muscle over all.
    Thirdly.. I'm not trying to point fingers at anyone here at all, but it's a huge pet peeve of mine when people aren't really lean enough and blame their soft appearance on "holding water" <- No dude, you're not holding water, you're holding fat.
    (Not talking about you celly, although if you want to appear "drier" you need to be leaner, period.)

    Honestly though, I wouldn't worry about your bodyfat. I'd say it's somewhere between 10-15?? Probably something like 12... Idk though i'm not a good judge of that.

    Like I said brother, GET STRONGER, **** worrying about being lean and dry, unless you're trying to pick up the ladies.
    My vote is for you to get as strong as possible throughout the course of this log- it will indeed help you gain more muscle mass than trying to be lean.
    When you have more muscle you will be able to stay leaner more easily. (not that you can eat like ****, but your body will require more calories)


    edit:: cutting dairy will definitely help you look leaner though.. But if you're trying to gain size, a cup of vitamin D milk never hurt.. (I don't consume dairy, gives me the ****s big time)

  25. Quote Originally Posted by aceroni View Post
    First off
    "you must spread reputation to other users before giving it to ROdja"
    Secondly
    Celly- Don't worry about sodium / holding water.. It's pretty minimal at most.
    Right now you're trying to get STRONG, right?
    Holding water will make you STRONGER as you'll be more hydrated...
    You should focus on gaining strength in your main lifts (press, squat, dead) as getting stronger there will help you gain more muscle over all.
    Thirdly.. I'm not trying to point fingers at anyone here at all, but it's a huge pet peeve of mine when people aren't really lean enough and blame their soft appearance on "holding water" <- No dude, you're not holding water, you're holding fat.
    (Not talking about you celly, although if you want to appear "drier" you need to be leaner, period.)

    Honestly though, I wouldn't worry about your bodyfat. I'd say it's somewhere between 10-15?? Probably something like 12... Idk though i'm not a good judge of that.

    Like I said brother, GET STRONGER, **** worrying about being lean and dry, unless you're trying to pick up the ladies.
    My vote is for you to get as strong as possible throughout the course of this log- it will indeed help you gain more muscle mass than trying to be lean.
    When you have more muscle you will be able to stay leaner more easily. (not that you can eat like ****, but your body will require more calories)


    edit:: cutting dairy will definitely help you look leaner though.. But if you're trying to gain size, a cup of vitamin D milk never hurt.. (I don't consume dairy, gives me the ****s big time)
    I know I know! I want to be way stronger than anything else in this world , trust me it is my dream to get a 1000 total at the 138lb powerlifting class! Yet I don't wanna gain MUCH weight to be able to remain in that class, and the thing is...I worry about it being fat I am gaining.

    Another thing is...a friend had gotten me the chance to be the topless dude in the AB&F night sale of Black Friday since she has her hookups and all about it, and she liked a lot how I looked when I was leaner and had my six pack...only thing is, I was 126 f*cking pounds! (125.8 to be precise) and I couldn't bench over 135x3 without getting stapled, so I decided to put up some mass and strength...fell in love with strength and yaddah yaddah rest is history.

    I think I should just vow out of it...a six pack is not gonna be attainable by the third week of november at this point...and I am liking that I have a shot at getting 225 both in bench and on the squat while actually finally getting a 315 deadlift by the end of december...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  26. can't recall where i seen it, but someone's sig is like:

    'abs on a skinny dude is like big tits on a fat chick'

    lol

  27. Quote Originally Posted by snagencyV2.0
    can't recall where i seen it, but someone's sig is like:

    'abs on a skinny dude is like big tits on a fat chick'

    lol
    So what's a good weight for a guy my size? 140 lbs of lean mass and some 10 lbs of fat? So 150...? And lower body fat?

    I'm lost...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  28. I don't think he meant for it to be read too much into. My interpretation is: get HUGE! then worry about abs. I think if you're smashing PRs all the time and you've only gained a pound, you're doing just fine. Also, count me in on this log.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  29. Quote Originally Posted by herderdude
    I don't think he meant for it to be read too much into. My interpretation is: get HUGE! then worry about abs. I think if you're smashing PRs all the time and you've only gained a pound, you're doing just fine. Also, count me in on this log.
    True true...I'm over stressing about this.

    Thanks and welcome bro! !
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  30. Quote Originally Posted by Celorza

    I think I should just vow out of it...a six pack is not gonna be attainable by the third week of november at this point...
    Yeah just hook me up with that spot instead
    Serious Nutrition Solutions Representative
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