[Airborne42]

Kill it!

[Celorza]

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 !

[houstontexas]

Kill it!

Coolest intro ever!!!

[BPjohn123]

19 pages damn Celly

[Celorza]

19 pages damn Celly

Haha just giving it my best Bobby !

[bolt10]

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.

[Celorza]

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!

[Rodja]

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

[Celorza]

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?

[Rodja]

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.

[aceroni]

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

[aceroni]

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!!!

[Airborne42]

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

[Airborne42]

Coolest intro ever!!!

Haha thank you

[bdcc]

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.

[Celorza]

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.

[Rodja]

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?

[Airborne42]

Your on the right track bro! Have you tried speed pulls with bands?

[gregg1494]

congrats on the PRs bro

[Celorza]

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 .

[Airborne42]

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!

[Celorza]

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 :/

congrats on the PRs bro

Thanks bro!

[Airborne42]

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

[Celorza]

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 :/.

[Airborne42]

I hear you. There is always ways around it! Find your home! You got this bro