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

Celorza said:
Think about it Snag :( I could have 6-7 years of experience down my belt already! Makes me feel...:sadpanda:
Click to expand...
there are VERY few ppl who take up srs, dedicated lifting at that young of an age bud.
i been training since i was 12 - but, that doesn't mean i knew what the hell i was doing all the time in the early going..

you're young enough right now to make it happen..no need to be regretful at all.
just get cracking now, with solid approach and big drive, you will get to where you want to be.
 
snagencyV2.0 said:
there are VERY few ppl who take up srs, dedicated lifting at that young of an age bud.
i been training since i was 12 - but, that doesn't mean i knew what the hell i was doing all the time in the early going..

you're young enough right now to make it happen..no need to be regretful at all.
just get cracking now, with solid approach and big drive, you will get to where you want to be.
Click to expand...

On a powerlifting stage for some competitions and then on some bodybuilding shows after that :D! (I plan on reaching a peak good looking physique by 35 years old...so I still got like 14 years left :D!)
 
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 :p.
-Stack does not seem to increase my cardio threshold YET.
 
Just to point out some stuff.

Rodja had advised me to do more Hamstring Work, thus the Hyper-extensions , Good Mornings, Box Squats and ATG squats have been done...I am in a serious Hamstring/Gluteus soreness state! That must mean I am doing something right. Thanks for the advice, lets hope my nutrition is on par enough to turn this soreness into hardness :).
 
I feel your squatting frustration bro. Keep at it, I won't give up and I imagine you won't either.
 
LiveToLift said:
I feel your squatting frustration bro. Keep at it, I won't give up and I imagine you won't either.
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Thanks for the support bro , it really is a frustrating lift right!? Idk how some people make it seem so easy!! But hey you are right in that, we are not gonna give up on it! We have to squat 300 lbs sooner or later! Though you are way closer than me bro!!
 
Dang it C, i'm so po right now, glad that your killing it in here, but I had no idea you had this up :( I'm sorry bro, I let you down on this one. Things are looking good and your arms in the new avi is wicked.
 
packers6211 said:
Dang it C, i'm so po right now, glad that your killing it in here, but I had no idea you had this up :( I'm sorry bro, I let you down on this one. Things are looking good and your arms in the new avi is wicked.
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Haha it's ok bro :D! You are here now, and I know you have been busy too ;)! Now if only Punja was here :(
 
Well he did say last week that he was taking a break from logging cause he has been for last 9 months. I don't think I've stopped since joining lol just a supp ho!
 
Day 17, 10/07​

Supps used :
-2 scoops TP (AM waking up)
-Major Carb injestion.
-A great amount of Cocoa Puffs
-Some 5 chocolate covered small doughnuts
-Some Hungry Jack Butter (taste) Syrup.

-2 caps AB pre-carb stuffing
-2 caps AB pre-second-carb-stuffing.

Rest day day:


Notes:
--Ok today , aside from not having the slightest will or power to lift, I had the most humongous carb craving ever...and you know what? I follow my diet pretty strictly! I know there are no dirty kCals , I ain't worried about the sugars, not one bit! But I did go over the kCalories destined for a rest day...anyhow I NEEDED this I was going crazy without having some chocolate...and you know what? I broke a damn nice PR on BP that had chased me for a while...I think I deserved it.

Stack Notes:
-Muscle Fullness is off the rails with this much carbs and AB!! I mean Food Pumps are glorious!
-I can't stand the carb cravings! They are TOO MUCH!
-Mood is on the rise along with libido, I have actually made some progress with a girl, nothing to report at this early stages...Will keep posted.
 
Day 18, 10/08​

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

Overhead Press day:

Warm up:
-50x5
-60x5
-75x3

Working sets:
-90x5
-105x3
-115x1 PR
-115x1 PR Finally playing with the 35's for Overhead Press Feels DAMN Nice.

All reps touching collar bone, resting it there for 2-3 secs and pushing up. Full ROM.

Chest Assistance: Bench Press with a 2-3 pause at bottom. Added 15lb chains (total weight of both).


135+Chainsx5
135+Chainsx5
155+Chainsx5
155+Chainsx5
155+Chainsx5

Full ROM all of them, exploding up...Last set almost didn't get it, but dug deep and found the will for it!


Back assistance work: 3 second Weighted Dead Hang Chin ups

BW+35x5 + BWx5
BW+35x5 + BWx5
BW+35x5 + BWx5
BW+25x5 + BWx5
BWx10

Had to do lower in weight :/ felt sad to do so, but I wasn't gonna sacrifice form, and I barely got the last set of +35lbs properly and with full ROM. It's a marathon anyway...no need to sacrifice form.

Subbing Triceps Assistance Work: Single Handed Dumbbell Bench Press (Reps for Each Arm)

-50x5
-55x5
-60x4
-60x4
-65x3
-70x2 PR

*Note: All the squat racks were busy for me to Floor press...and I was pressed on time and still had to get the cardio in. I did this ones mainly because I have also noticed my bench is going up not really..."straight"? I mean it goes up faster with my right arm...so these should help correct it.
**Note: Coach also said I'm getting too used to the floor press and since I already beat the max I had it wasn't such a bad idea to supp another Bench Assisting lift here. After all...I wanna dare 190 again this thursday (hoping I can get it).
***Note: Also I did do 6 sets here...I usually would only do 5 but it had been a LONG time since I did these and I had a hard time finding my weight range now...I used to only be able to do 50 lbs for like 3-4 reps on each arm so basically all of them were PRs but I'll save the 70 lb one for next week.
****Note (last one): all reps full ROM and still trying to explode as fast up as possible, going down in a slow controlled negative to the utmost low elbow position possible.

Cardio:
-20 minutes Incline Jog @ Level 15 and 4 mph
-250 kCals

Workout Notes:
-Breaking PRs and catching up to dreams really is all that I live for...it's the best part of my day and of my life atm honestly :). Workout felt great and strength keeps rising!

Stack Notes:
-Despite my overfeeding last night (I did end up calculating it , I didn't even reach the calories I used to take when bulking haha, but I did stuff myself full of carbs though!) I woke up still lean , and to the biggest morning log of this year.
-Muscle Fullness with this amount of carbs is just amazing! Pumps were even a bit painful for the Triceps and Biceps during Bench and Chin ups!!
-Chest and Lats had a great pump going on too with the added carbs last night and with AnaBeta there along with the Agmatine in Test Powder!
 
Nice PRs cel. Sometimes breaking the diet
Is completely necessary to kickstart your metabolism and give you that extra boost in the gym.
 
Nice to see you blasting some PRs. Definitely seem to be doing something correct right now. Keep on that grind. :cool:
 
Celorza said:
Haha I kinda knew it and this mainly focused on pairing my pushing with my pulling. It's wrong that I was able to do 100 lb Kroc Rows for 6~ reps and couldn't bench that with dumbbells hehe (still can't xD) and also my barbell rows ate at 185 lbs and my bench barely got over that :/.

I like the idea of face pulls more now haha, you do 5/3/1 like me, what do you recommend?

Add as a 4th assistance exercise on upper days

OR

Substitute the Shoulder assistance on bench press days with Face Pulls?
Click to expand...

Pre-hab postural work should always be performed and not included within the actual work in a template. Complete your work for the day as planned and do facepulls at the end.
 
LiveToLift said:
Nice PRs cel. Sometimes breaking the diet
Is completely necessary to kickstart your metabolism and give you that extra boost in the gym.
Click to expand...
Thanks bro! I can honestly say PES nailed it with AnaBeta , I didn't bloat up at all and I woke up as lean as yesterday!
bolt10 said:
Nice to see you blasting some PRs. Definitely seem to be doing something correct right now. Keep on that grind. :cool:
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Thanks Bolt :D! I'll keep giving it my best!
Rodja said:
Pre-hab postural work should always be performed and not included within the actual work in a template. Complete your work for the day as planned and do facepulls at the end.
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Oh ok ok , so it's an "extra" thanks Rodja!! Is this the same for Biceps? I never curl...but in the book Wendler does recommend to do them once in a while...so one day of the week I can just curl after done? (An upper body day obviously) and also , on the Upper body days can I do Face Pulls once or twice a week? (Alas monday and thursday? or just once?)
 
Celorza said:
Thanks bro! I can honestly say PES nailed it with AnaBeta , I didn't bloat up at all and I woke up as lean as yesterday!

Thanks Bolt :D! I'll keep giving it my best!

Oh ok ok , so it's an "extra" thanks Rodja!! Is this the same for Biceps? I never curl...but in the book Wendler does recommend to do them once in a while...so one day of the week I can just curl after done? (An upper body day obviously) and also , on the Upper body days can I do Face Pulls once or twice a week? (Alas monday and thursday? or just once?)
Click to expand...

I'll throw in curls 1-2x/month just to keep the muscle stretched and to keep some balance. Facepulls and mid-trap work in general is done on every upper-body session. I don't just stick to facepulls, though; I also do YTW and band pullaparts.
 
Rodja said:
I'll throw in curls 1-2x/month just to keep the muscle stretched and to keep some balance. Facepulls and mid-trap work in general is done on every upper-body session. I don't just stick to facepulls, though; I also do YTW and band pullaparts.
Click to expand...

Oh I see :) Makes sense hehe , also what is YTW :blink:??


(Side note: My biceps have grown Huge without even curling lately :/ all them chin ups haha)
 
Kill it!
 

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Celorza said:
Oh I see :) Makes sense hehe , also what is YTW :blink:??


(Side note: My biceps have grown Huge without even curling lately :/ all them chin ups haha)
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[video=youtube;awZ-xUTyL0k]http://www.youtube.com/watch?v=awZ-xUTyL0k&feature=related[/video]

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.
 
bolt10 said:
[video=youtube;awZ-xUTyL0k]http://www.youtube.com/watch?v=awZ-xUTyL0k&feature=related[/video]

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.
Click to expand...

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 said:
Starts at ~:33
Click to expand...

"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?
 
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.
 
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
 
Celorza said:
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 :p.
-Stack does not seem to increase my cardio threshold YET.
Click to expand...

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

Anyhow Welcome bro :D!
Click to expand...

Lol old times brah
 
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.
 
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.
 
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?
 
Your on the right track bro! Have you tried speed pulls with bands?
 
Rodja said:
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?
Click to expand...

-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 :p.
 
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!
 
Airborne42 said:
Your on the right track bro! Have you tried speed pulls with bands?
Click to expand...
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 :/
gregg1494 said:
congrats on the PRs bro
Click to expand...

Thanks bro!
 
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
 
Airborne42 said:
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
Click to expand...

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 :/.
 
I hear you. There is always ways around it! Find your home! You got this bro
 
Celorza said:
-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 :p.
Click to expand...

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.
 
Rodja said:
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.
Click to expand...

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...:( )
 
Celorza said:
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...:( )
Click to expand...

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.
 
Rodja said:
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.
Click to expand...

:/ 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.
 
Celorza said:
:/ 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.
Click to expand...

That would just be Westside at that point.

Good place to start is here:
Invalid Link Removed
 
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