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

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  1. Mod edit: ba bye. People are tired ofyour attitude.


  2. I revere Rodja as one of the smartest men in this forum...not only for his knowledge about training but also for his career as a personal trainer that is well known here in Texas...Not to mention he is also one of the most educated people in online forums about Exercise Science, kinesiology and anatomy...he is even a renowned published author...PES is lucky to have him actually.
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  3. Back to the topic.......Killin it Celly!
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  4. Quote Originally Posted by BPjohn123
    Back to the topic.......Killin it Celly!
    Thanks buddy !
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  5. Edit. No point in original post since jay is banned
    I'm just a dude chasing a dream
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  6. Quote Originally Posted by BPjohn123 View Post
    Back to the topic.......Killin it Celly!
    That he is.
    M.Ed. Ex Phys


  7. Quote Originally Posted by Rodja View Post
    That he is.
    Thanks Rodja! Means a lot !
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  8. I came back and starting reading the last couple pages and forgot for a minute that this log wasn't on BB.com. So much spice. Better now that we can move on and see Celly continue to crush it.

  9. Quote Originally Posted by Dewey99 View Post
    I came back and starting reading the last couple pages and forgot for a minute that this log wasn't on BB.com. So much spice. Better now that we can move on and see Celly continue to crush it.
    LOL +1 Cel knows his **** and will continue to crush the iron in front of him, on him, or below him
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  10. Alright! Maybe 11 pages late , but I am in! About time you logged something Celly!

    Keep Killing it my good man! Excited to see this pan out!

    Can you plz be kind enough to layout your breakdown of HIIT, I have read too many articles to understand it, and what used to feel like HIIT to me when I started, (7.2mph incline of 3) now feels standard, and I am scared of going further due to bad knees.
    MEM->DCA->PHL->MEM

  11. Quote Originally Posted by Dewey99 View Post
    I came back and starting reading the last couple pages and forgot for a minute that this log wasn't on BB.com. So much spice. Better now that we can move on and see Celly continue to crush it.
    Thanks Brother Dewey !
    Quote Originally Posted by DJBeanPole View Post
    LOL +1 Cel knows his **** and will continue to crush the iron in front of him, on him, or below him
    You are very kind my friend thanks!.
    Quote Originally Posted by Invycktus View Post
    Alright! Maybe 11 pages late , but I am in! About time you logged something Celly!

    Keep Killing it my good man! Excited to see this pan out!

    Can you plz be kind enough to layout your breakdown of HIIT, I have read too many articles to understand it, and what used to feel like HIIT to me when I started, (7.2mph incline of 3) now feels standard, and I am scared of going further due to bad knees.
    Welcome bro! Ok usual HIIT protocol I do:

    Be it for Elliptical or outside Running:
    -5 minute warm up jog.
    -6-10 sets of:
    -30 second ALL OUT sprint. + 1 minute cooldown.
    -1 last sprint of 1 minute or a bit more, just a little shy of failure.
    -5 minute cool down jog/walk.

    If I feel I need more, I merely add more sets . Hope that helps bro!

    Day 13, 10/03


    Cardio Day:
    -30 minutes HIT Stairmaster.
    -420 kCals Burned.

    Supps Consumed:
    -Test Powder 2 scoops upon Waking.

    Workout Notes:
    -I got winded and out of breath by the 20th minute mark but still pushed hard for 30 minutes at least. Diet will be adjusted today to punish this mistake, lowered kCalories and Carbohydrates are in order.

    Stack Notes:
    -Sleep is now featuring vivid dreams, on the bright side most of the dream is real nice and pleasant...until it turns into a rather vivid Nightmare ! (I have Night Terrors, so the little amount of good dreams I get is amazing)
    -No matter the nightmares, waking up fully rested and recovered is A+ in my books .
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  12. You do your HIIT cardio on a tredmil? If I had a track within walking distance of my apartment if probably be much more likely to do it. Sprint the straights, walk/light jog the turn for 2 miles with warm up & cool down being walking to and from the track. Probably 30min total with 20 being the HIIT.
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  13. Quote Originally Posted by Distilled Water View Post
    You do your HIIT cardio on a tredmil? If I had a track within walking distance of my apartment if probably be much more likely to do it. Sprint the straights, walk/light jog the turn for 2 miles with warm up & cool down being walking to and from the track. Probably 30min total with 20 being the HIIT.
    I never do HIIT on a treadmill anymore :/ I rather outside. I wrote it as Elliptical Machine OR outside running haha, I don't like HIIT on treadmills anymore, I found that I can sprint faster and control the time lengths better outside !

    Oh and I do have 2 tracks at walking distance from my apartment xD!
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  14. Quote Originally Posted by Celorza

    I never do HIIT on a treadmill anymore :/ I rather outside. I wrote it as Elliptical Machine OR outside running haha, I don't like HIIT on treadmills anymore, I found that I can sprint faster and control the time lengths better outside !

    Oh and I do have 2 tracks at walking distance from my apartment xD!
    I do my HIIT with a prowler. Am I doing it wrong? Lol

  15. Quote Originally Posted by jimbuick View Post
    I do my HIIT with a prowler. Am I doing it wrong? Lol
    You are doing it right ! I don't have a Prowler ...oh HIIT on a rower is also good haha.
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  16. Quote Originally Posted by Celorza

    You are doing it right ! I don't have a Prowler ...oh HIIT on a rower is also good haha.
    I have access to rowers but I always feel like I'm doing crossfit when I do it so I just don't

  17. Treadmill HIIT is a bit annoying and I have started to notice it of late, since I spend half the time dallying with the settings and less time actually running.

    30 seconds -45 seconds of running, 15 seconds of spazzing around with the controls, another 15 seconds at desired resting rate, get bored, jump of treadmill, perv at the hot chicks in the pool

    Workout complete!
    MEM->DCA->PHL->MEM

  18. I find treadmill HIIT to be too complicated. Much easier to just hit the local HS tracks for a great sprint workout. Been killing my prowler lately though. Seems things are still going strong in here. Good luck in this strength journey man.

  19. I prefer treamill HIIT because thats all I'm used to... but more often than not I seem to break the treadmills weather is just now getting to that perfect temp for outside running (for me) and I may have to try it outside !
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  20. I want to go run sprints at the park but I'm scared I'll step in a hole or something. I used to hit the high school football field during the summer when nobody was there

  21. Day 14, 10/04


    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:
    -135x3
    -150x3
    -170x3+2 Total of 5 reps.
    -175x2
    -180x1
    -185x1 PR finally got it with a 2 second wait at the bottom simulating the Press call.
    -190xF
    -190xF

    Attempted 190 and I consider them fails for 2 reasons , on both times I got it BUT , on the first one I struggled to power it up and I did NOT pause at the bottom. On the second one I did pause , went up to about as much as my floor press range, then it stayed there for 2~seconds and then my spotter graced his finger to simulate a push up...well he did push a tiny bit with his finger and thus it was not alone.

    Point being I did get finallt over my 185lb bench AFTER MONTHS! And 190 is on the way and it will be broken in the next weeks, it won't take me months this time...I think I'm getting the hang of which assistances and movements help my Bench press.
    Note: All sets were performed with a 2 second pause at the bottom to get used to waiting for the Press call...so it was a bit harder but it felt good, the Floor Presses are proving helpful in this aspect. Full ROM was performed.

    Shoulder assistance: Sitting Dumbbell Press (I hate using Dumbbells for this, but still elbows did go below parallel <in respect to the ground> on all reps and it felt lighter than usual).
    -50'sx10
    -50'sx10
    -50'sx10
    -50'sx10
    -50'sx12

    Had limited time at the gym and the only 2 squat racks were taken...and when I left my bench a guy took it and all the Barbells were being occupied...if not I could have Power cleaned for each set to get the bar up to my collar bone and then performed my usual OHP...but they say some change once in a while is not bad I guess.


    Back Assistance: Kroc Rows
    -80x10
    -80x10
    -80x10
    -70x15
    -70x10

    Triceps assistance: Cable Pushdowns with full ROM, forearms to biceps with a slow negative.
    -120x10
    -120x10
    -120x10
    -120x10
    -120x14

    Workout Notes:
    More than happy I finally broke my 185lb Bench Press with proper form, and a press call pause. Strength is finally rising like I want it to, and aggression/mood are on the rise too!! Recovery between sets is also improving, I no longer need to take up to 2-3 mins , I can do with 1:30-2 mins.

    Stack Notes:
    -Major increase in Libido and wet dreams.
    -No prolactin or estrogen sides to be noticed yet.
    -AnaBeta and my stomach made a fool out of me in Polymers class...since I sit at the front (for I enjoy Dr. Jones's lectures) and most of the time they are quiet and we all listen to his preaching of wisdom...Well today we were talking about Fracture Mechanics and he talked about the Liberty Ship Fractures in WWII...I know the cracks sounded like a gun going off since the cracks that split the ships in 2 go as fast as the speed of sound...but when he asked: "Any idea what they sounded like?" before I could answer my stomach gave the loudest growl! The whole class was silent at the moment...and when my hungry and roaring tummy went up...well...even Dr. Jones laughed...so yeah point is...I'm starving...and my stomach makes proof of it...


    Week 2 progress summary, stats and pictures.

    Weight as of this morning in the nude, and post bowel movements: 143.0 (+.6 lbs)

    So far on week two I have experienced:
    -Enhanced recovery in-between sets, and from night to morning.
    -Major Rise in Hunger
    -Rise in Aggression when lifting.
    -Good Strength and the breaking of a long standing PR (months).

    Progress Pics (Relaxed , no flex):
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    Pictures were taken immediately arriving from the gym and prior to my shower due to time constrains (yes I did still shower...)

    Random Ego Pics taken:
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  22. Hey celly i'm late but I just caught up on those twenty some pages.. The progress you have made this far is awesome dude, great work.. from the relaxed pictures I can visually see you've lost body fat while gaining muscle. Good work!!
    Your training is looking good the only thing I can say is that you should add some scapula work on press days (face pulls to be exact)


    Keep it up brother

  23. Congrats on breaking your plateau.
    I'm just a dude chasing a dream

  24. Nice work Cel.
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  25. Quote Originally Posted by aceroni
    Hey celly i'm late but I just caught up on those twenty some pages.. The progress you have made this far is awesome dude, great work.. from the relaxed pictures I can visually see you've lost body fat while gaining muscle. Good work!!
    Your training is looking good the only thing I can say is that you should add some scapula work on press days (face pulls to be exact)

    Keep it up brother
    Hey bro welcome ! And thanks a lot for the comments bro !!

    I didn't know Face pulls worked the scapula! I shall try them thanks! I have actually seen some powerlifters do them, so it can't hurt to try them hehe.
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  26. Quote Originally Posted by superbeast668
    Congrats on breaking your plateau.
    Quote Originally Posted by LiveToLift
    Nice work Cel.
    Thanks guys! You really have no idea how frustrating it was to be crushed under a bar month after month hahaha. Now goal is to beat 190 baby steps haha.
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  27. Great job with the PR and the log in general Celorza. You're making some good progress. Big fan of face pulls too.
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  28. Nice work! When I was doing our strength program and guys failed on max lifts I'd yell "STAPLED!!!!" I was always the one spotting them, kind of a d!ck move but a lot said it motivated them. You want me to start doing it with you? Lol

    Cosmetic progress with strength is awesome, you're doing very well.
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    Starting and current!

    First off congrats on the bench press PR bro! And as you see your chest is growing nicely along with your shoulders...for being all natty you certainly make nice progress at a great rate!!!
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  30. Nice update there Celly!
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