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

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  1. Kill it!
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  2. Quote Originally Posted by Airborne42 View Post
    Kill it!
    This looks like an old reunion now haha , we got BeanPole , Packers , Aaron and now you! Only Punja is missing !!


    Anyhow Welcome bro !
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
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  3. Quote Originally Posted by Airborne42 View Post
    Kill it!
    Coolest intro ever!!!

  4. 19 pages damn Celly
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  5. Quote Originally Posted by BPjohn123 View Post
    19 pages damn Celly
    Haha just giving it my best Bobby !
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  6. Quote Originally Posted by Celorza View Post
    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)


    Note I didn't listen or watch the whole video but that is the general idea. At least based on my usage of Ys Ts and Ws.

  7. Quote Originally Posted by bolt10 View Post


    Note I didn't listen or watch the whole video but that is the general idea. At least based on my usage of Ys Ts and Ws.
    Damn nice! Looks pretty basic but i can definitely see its use! Thanks a lot Bolt! I'll be implementing them from now on, I like that part of the back actually , this seems to target it pretty nice along with the Face Pulls!
    >SNS-Glycophase<
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  8. Quote Originally Posted by Celorza View Post
    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)
    Starts at ~:33
    M.Ed. Ex Phys


  9. Quote Originally Posted by Rodja View Post
    Starts at ~:33
    "Where's your crown King Nothing!!!"

    Oh Btw How do I perform them? A set of Y's first, rest, and then T's and so on and so forth , or altogether and continuous?
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  10. I do them as one set with 6-8 reps on each portion. Use very light weight as you're working tiny muscles that mainly just need the work.
    M.Ed. Ex Phys


  11. When I do ytws I actually take an elite fts micro orange light band ( lightest one they have) and wrap each end around my thumbs, as when you do them you want to keep your thumbs pointed up. I find it adds a small amount of resistance and gives good peak contraction..

    Also celly make sure you're doing at least a two to one ratio of pulling to pushing.. The ytws, face pulls, elbow out fat man rows, are all good additions to add to your press day. It will keep your shoulders healthy and build a nice thick strong shelf for you to press on

    Edit:: since I've strained my chest I replaced my press day with an upper back/ light Lat/ rear delt day and I have found it is helping my issue A LOT.

    I also realized what I said was repetitive, I apologize fellas..
    I only say this so that others can learn from my mistake, and not have to go through the bull**** I am going through right now

  12. Quote Originally Posted by Celorza
    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.
    Dude. If she gave you a condom for a present she wants you to use it on her. Hit her up. Destroy that bitch bro!!!

  13. Quote Originally Posted by Celorza

    This looks like an old reunion now haha , we got BeanPole , Packers , Aaron and now you! Only Punja is missing !!

    Anyhow Welcome bro !
    Lol old times brah
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
    Puruslabs.net

  14. Quote Originally Posted by houstontexas

    Coolest intro ever!!!
    Haha thank you
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  15. I literally hate YTWs. I need them because my thoracic definitely isn't as loose as it could be. If you are in the same boat as me doing them without weight is hard enough lol.
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  16. Day 19, 10/09


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

    Dead-lift day:

    Warm up:
    -115x5
    -135x5
    -165x3

    Working sets: With 15lb total Chains and shoulder with stance. Double OH grip.
    -205+Chainsx5
    -235+Chainsx3
    -260+Chainsx1+1 PR They used to be singles for this weight, but now it felt so easy I went ahead and pulled a 2 rep set and even felt like raising my max...

    -285+ChainsxF
    -285+ChainsxF

    Tried to raise my Max and Failed guys...285 is my max , with the chains it would have been at 300lbs...not yet I guess...I was depressed about that until around noon...then Idk how my day got better

    Quad Assistance: Front Squat Grip Single legged Step Ups. Reps for Each leg. Fast explosion up, contraction on lockout for 1-2 seconds and slow lowering.

    -115x5
    -115x5
    -115x5
    -115x5
    -115x5

    Posterior Chain Assistance work 1: Good Mornings, safety pins at 13 lowering the bar there and stopping for 2-3 seconds exploding up with hammies fully extended and ass back.

    115x5
    115x5
    115x5
    115x5
    120x5 PR

    No conditioning.

    Workout Notes:
    -I could barely wake up and felt tired and destroyed through the whole workout...I did keep carb intake high, fat intake at normal/high levels and enough protein...had about 8 hours of sleep...no excuse I just...failed .
    -Couldn't even do the Bridges or cardio, just felt all defeated and sore all around; that usually doesn't beat me, but this time I couldn't even bring myself to set the bar...sorry guys

    Stack Notes:
    -Still noticing leaning effects and also my mood has certain swings, specially when i can be super depressed for a while and then turn it all around and be the happiest I have been in weeks.
    -Muscle fullness is amazing , I feel such a good pump for a good while after I worked out, like it just wants to stay all day! Odd thing is I don't even do high volume anymore, yet pumps are sick.


    Day 20, 10/10


    Supps used Pre-workout:
    -2 scoops TP
    -150mg Picamllon
    -1g Choline Citrate

    Cardio day:

    45 minutes Elliptical:

    -20 minutes LISS
    -8 sets of : 30 second sprit 1 minute cooldown ; HIIT
    -12~ minute cooldown LISS

    Workout Notes:
    -Was gonna do 1 hour of LISS and had taken some noots to just endure while watching something on Netflix, but I suddenly had a rush of doing some good ol'HIIT after getting bored of 20 minutes haha.

    Stack Notes:
    -Dryness is awesome honestly, but it is odd I feel leaner by the end of the day than when I wake up...considering I HAVE kept carbs a bit higher lately.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  17. It might be time to ditch the chains and do some straight weight or increase the chain weight to 40-50# to really work the top end. I may have glanced over it, but what's your core training?
    M.Ed. Ex Phys


  18. Your on the right track bro! Have you tried speed pulls with bands?
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    Coach AB @ BossBody.net
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  19. congrats on the PRs bro

  20. Quote Originally Posted by Rodja View Post
    It might be time to ditch the chains and do some straight weight or increase the chain weight to 40-50# to really work the top end. I may have glanced over it, but what's your core training?
    -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 .
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  21. When you do deads... Take a thick band... Stretch from one side to the other. Rotate down and step on that bitch for resistance and speed pull it for 5-8 with proper form!
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
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  22. Quote Originally Posted by Airborne42
    Your on the right track bro! Have you tried speed pulls with bands?
    I've been considering them but for bench and OhP , thinking maybe Clean Pulls to sub out deadlift for a while...heck idk , I just want my dead to keep rising :/
    Quote Originally Posted by gregg1494
    congrats on the PRs bro
    Thanks bro!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  23. There's ways to do that. I pull once a week and my numbers are skyrocketing. You just have to lift heavy, proper form, right equipment and hit the right acessories
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    Coach AB @ BossBody.net
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  24. Quote Originally Posted by Airborne42 View Post
    There's ways to do that. I pull once a week and my numbers are skyrocketing. You just have to lift heavy, proper form, right equipment and hit the right acessories
    Idk I guess I'm just starting to stagger on the Deadlift, and it is the only lift that always goes up for me. I guess I'll have to look into different assistances, or probably look into West Side styles...I have considered it a lot. I could sub out deadlift for 4-8 weeks for Sumo Deadlift or for Clean Pulls and then knock back on deadlifts door, same with the squat...subbing it out with Front Squat for a change, I have been on the same main lifts for like 4-5 months already :/.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  25. I hear you. There is always ways around it! Find your home! You got this bro
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
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