PES/USP Testifying for my Muscles, Celorza to the Stand!!
- 10-08-2012, 02:41 PM
- 10-08-2012, 02:48 PM
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- 10-08-2012, 02:48 PM
- 10-08-2012, 02:50 PM
- 10-08-2012, 02:52 PM
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- 10-08-2012, 02:55 PM
- 10-08-2012, 03:00 PM
>SNS-Glycophase<Serious Nutrition Solutions Rep - 10-08-2012, 03:16 PM
- 10-08-2012, 03:21 PM
- 10-08-2012, 04:23 PM
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
- 10-08-2012, 08:50 PM
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 - 10-08-2012, 08:56 PM
Originally Posted by Celorza
- 10-08-2012, 09:00 PM
Originally Posted by Celorza
Purus Labs Anabolic Titan/Rep
Coach AB @ BossBody.net
Puruslabs.net - 10-08-2012, 09:00 PM
Originally Posted by houstontexas
Purus Labs Anabolic Titan/Rep
Coach AB @ BossBody.net
Puruslabs.net - 10-09-2012, 06:47 AM
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.
PEScience Representative
http://pescience.com/insider
http://selectprotein.com - 10-10-2012, 10:59 AM
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 - 10-10-2012, 11:28 AM
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
- 10-10-2012, 11:28 AM
Your on the right track bro! Have you tried speed pulls with bands?
Purus Labs Anabolic Titan/Rep
Coach AB @ BossBody.net
Puruslabs.net - 10-10-2012, 11:34 AM
- 10-10-2012, 11:34 AM
-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 - 10-10-2012, 11:41 AM
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
Puruslabs.net - 10-10-2012, 11:42 AM
Originally Posted by Airborne42
Originally Posted by gregg1494
>SNS-Glycophase<Serious Nutrition Solutions Rep - 10-10-2012, 11:45 AM
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
Purus Labs Anabolic Titan/Rep
Coach AB @ BossBody.net
Puruslabs.net - 10-10-2012, 11:59 AM
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 - 10-10-2012, 12:09 PM
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
Puruslabs.net
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