Jesse's Journal (or JJ if you like)

[jesses]

yep normally do the oats but yesterday i was the weet-bix fruities and just couldnt say no. lol yeah 3000cal a bit hopefully definaly felt like it tho. appitite disappeared about 2 in the afternoon was just force feeding myself after that. today just did ab circuit for 20mins 10min hiit and 20mins cardio this morning then rest up for the rest of today

[jesses]

back and biceps workout today. am using superpump250 atm and loving it.

Started with assisted pullups wide grip 30sec rest. 12x30kg assist, 12x30kg, 11x35kg, 12x40kg, 12x45kg. really focused on the lats didnt use the biceps much at all. Then onto bent over fly. did first 3 sets with hand parallel to the floor then switched to perpendicular for the last 2. 30sec rest. 20x7kg, 17x7kg, 16x7kg, 16 drop set, 16 drop set.

Next single arm bent over row. Havnt done this in a while so underestimated myself for first set. really pushed hard on the next 4. 30sec rest. 15x17.5kg, 14x20kg, 14reps, 12, 12. Onto reverse grip pullup getting a bit tired by now. 12x30kg, 12x30kg, 10x30kg, 10x40kg, 12x50kg.

Then onto biceps starting with a cable superset close grip curl and hammer rope curl. 30kg dropset, 24, 24 for the former, 18kg dropset, 12, 12 for the latter. finally concentration curls supinating up, holding peak contraction for 2 count. 10kg dropset, 7.5kg dropset, 7.5kg forced reps. was contemplating preacher curl but biceps were finished.

onto ab circuit today i did planks. 20kg on back hold for a minute then 10kg on both sides for a minute each repeat 3 times with no rests. works well.

to finish off did a hiit circuit 10mins stationary bike, 10mins cross trainer, 10mins rower.

worked out my diet as well. its about 2300-400 cals with 290g protein, 260g carbs, 14g fat. this will change slightly as of tomorrow because i shall be living off premium mince for awhile

[jesses]

sorry i havnt posted in a while, just started a new job this week so been trying to wrap my head around things there. finally have a full time job, yay, so trainings are every evening after work.

alright sunday i did legs. started off with leg curls standard 5sets, 12-15reps, 30sec rest. onto hack squats, never tried these before but really liked them so i think they gonna be a regular exercise. also did one leg hack squats for strength. then onto lunges 20kg weight in hand. did these till i felt like puking. then seated and standing calf raises 3sets of each 20-25 reps 30sec rest. did planks for my ab training didnt get any cardio as time was running out.

yesterday did arms workout, ez bar curl, incline curl, db preacher curl, and close grip press. felt really good got an amazing pump arms were huge. ab circuit and 20 mins of hiit

tonight did chest and shoulders. started off with incline presses slowly decreasing the angle untill last set was flat. then did the same with flys. onto shoulder presses did a couple sets with free weights then tried a machine. it was great gonna use this for my next few workouts worked my shoulders real good. onto lat raises real strict and did last set from sides rather than infront. next dips leaning slightly forward to maximise chest work.felt good with these definitely improving. last were db incline rows light fast up 20 reps really felt the burn.

heavy ab circuit then did 20mins of bag work. got some funny looks from people watching me kick and knee the shit out of a boxing bag. gonna get some of my own 12oz gloves to spar with. maybe 5oz if im feeling man enough.

rest day tomorrow then back/biceps on thursday and legs on saturday

[jesses]

so Thursday was back and arms day felt really good about it. started with pullups definitely getting stronger with these looking forward to the day i can rep out 20 good ones without an assist. then i think rear delts came next did a bunch of bent over flys again weight went up yess!

onto hyperextensions find these quite good for lower back think these are gonna be a regular from now on. onto one arm db rows did 3 sets of these then tried normal db rows for two more sets.

finished off back with reverse grip pullups feeling a wee bit tired by now.

onto biceps doing a close grip cable curl and rope hammer curl superset again went up weights on both these exercises. 3 sets of those then onto concentration curls 2 sets of those then db preacher curls gonna start doing these more often.

after that was abs just did weighted planks i think.

only did 10 mins cardio coz i was done

did legs today started off with hack squats doing 15 reps. after that leg curls felt nice and tight by the end. wobbled my way over to the leg press machine and did 3 sets of one leg presses followed by two sets of normal presses. after that was 20kg lunges nice long steps and right down till my knee brushes the floor. i find lunges are one of the most badly performed exercises, i hate seeing people wasting their time with little pansy steps and barely going down at all.

then onto romanian deadlifts really felt the pull in the hamstrings and glutes. finished off with seated and standing calf raises.

completed the standard ab circuit then 10ins interval on the stationary bike and 15mins interval on the x-trainer.

tried a myoplex premixed postworkout protein shake thing, tastes real nice has 42g protein in it and cost $7 something for 4. can get them from a new supermarket that opened just down from me does well as a treat.

also so far today iv had 1 1/3 cups oats, 1cup brown rice, 250g chicken, 185g tuna, protein shake and one of my mummies freshly cooked muffins.

[runveerun]

Is that the myoplex deluxe shakes? They are nice and have glutamine and stuff in them too. MMmmmmm muffins sounds yummy too!

[jesses]

says myoplex original on the packet. yeah they are so nice! i like to have some fast carbs after a workout. mostly coz its the only time i get to eat them lol

[jesses]

just a quick arms workout today. started off with ez bar curls couple sets at 30kg then 2 more at 25kg. stoked with the 30kg i rekon ill be doing 4 sets with it in the next 2 weeks. then onto incline curls 2 sets at 14.5kg and 2 at 16kg. definitely getting stronger. onto preacher curls these are my new favorite exercise. biceps get huge after these. couple sets with 12kg then 2 at 9.5kg. didnt work triceps too hard today as ill be training with some boxers tomorrow morning at 6am yawn. just some push ups with my hands making a diamond shape. then 15mins interval on the bike felt really good.

i was going to go another month with my current training program but have decided i need to bulk up now. so this is my last week on the current program then it will undergo a slight overhaul, the main difference being reps dropping to the 8-12ish range. hope to be lifting some big weights soon and adding some good mass.

oh yeah my eating atm is this

m1: double protein shake, 3/4cup rolled oats

m2: tin of tuna, 3/4cup rolled oats

m3: 250g either chicken or premium mince beef, 3/4cup rice

m4: tin of tuna, 3/4cup rice, piece of fruit

m5-preworkout: protein shake, no carbs atm any suggestions?

m6-postworkout: double shake, 40g glucose

m7-hour or so after workout: pasta or potatoes, lots of meat, big salad\

m8: protein shake with milk

[Luigi]

diet looks good :clap: for your pre-workout meal have some fast absorbing carbs to give you energy, i usually have a tin of creamed rice and a double protein shake

[jesses]

sweet. did boxing training today for an hour at 6am. other than that ate solidly and worked. gonna be trying out early morning trainings for the rest of the week. see how i feel on saturday from it but i may end up doing these all the time

[jesses]

i think its time for an update sorry bout the delays. today was legs workout yesterday was back and wednesday was chest/shoulders. my workouts are now first thing in the morning starting just before 6. good news for all you muscle heads iv decided to go for it and make bbing my main focus for the year. that means workouts 5 days a week and no other sports to contest with it. so starting from next week i shall be a bodybuilder lol.

[jesses]

arms workout today nothing too major to report. have just changed gyms and training times so still getting used to it a bit. EZ bar curls were first up felt good focused on sorta dragging it up the body with my biceps rather than hoisting it with my front delts too much. good feeling.

then incline curls again really focusing on technique here.nice slow curl keeping elbows well back and a good squeeze at the top.

did some cable preacher curls next some big guy was doing them before me so i thought id drop the weight a bit. ended up doing more than he was so pretty stoked. for triceps did the same movement as skull crushers but with dbs have found by rotating your hand you can hit the muscle of your choice. also close grip tricep press which i seem to have tweeked my front delt doing. was going to train chest tomorrow but mite swap that out for shoulders now just focus on the other shoulder muscles.

finished off with a couple sets of wrist curls and a great ab circuit. the only equipment i used was a bench but hit all areas of the abs wonderfully. yay for creativity!

[jesses]

worked my shoulders today. warmed up on the shoulder press then got stuck into some good 20kg presses felt good to be going heavy again. next was bent over flys nice and controlled with a good squeeze at the top. then onto lat raises again controlled only pulling with my shoulders to get the weight up. then used the rear delt machine, good to have one of these around as my last gym didnt. then some shoulder shrugs, got to 60kg but that was a bit heavy couldnt get rite to the top of the motion.

trained my calves again today, these really need to be brought up so get worked twice a week.

still need to eat more food, im getting a some muscle juice soon, take that twice a day for ten days, see how much i gain with that

rest day tomorrow so i get a sleep in :grin:

[runveerun]

Muscle juice huh! I haven't heard of that, is it like some super duper protein powder?! I did shoulders today too they are becoming my favourite, which is funny cause I used to hate doing them. Have a nice day off tomorrow!!

[Luigi]

yea im taking it twice a day atm..... how much you paying for it ?

[jesses]

ahh rest day was soo nice. sounds funny saying i slept in till 630. i used to consider that early . needed it tho coz work was nuts started at 750 left just before 6.

anyway it did wat i needed and got rid of my aches and pains. chest was this morning, been a while since i did a workout just for chest so tried some exercises i havnt before.

started off with incline press, slowly decreasing the incline on every set. hoping this will work all the muscle fibers in me chest. then pec dec machine just to really give it a thrashing. straight on to bench press only using 22s but with slow solid reps and my chest still burning from the pec dec it was enough. tried some decline flyes these felt really good never tried them before but really gave some great shape. i think thats all for chest i no i fiddled round with some things but cant quite remember...

anyway after that was a heavy ab circuit 15reps for weighted exercises. was quite happy with my 75kg cable crunches

food today was epic i dont think i could have eaten more if i tried. so so full.

[jesses]

oh yeah getting my muscle juice for $110 for 5lb from nutratech

[Luigi]

oh yeah getting my muscle juice for $110 for 5lb from nutratech

you mean 110 for 4.75kg right ? got mine for 90....... its gud stuff!!!

[jesses]

ah yeah thats rite. where you get yours from? yeah iv been eating untill i feel sick :shock: so trying to get more macronutrients in somehow

[jesses]

back workout today, was real rushed when i got up so only had a sandwich to eat before gym. got some carbo cola and drank that down. so prep not so good but workout was great. focussing heaps on technique and drop setted every last set.

first up chin ups getting stronger with these rekon give it a month and ill be doing them unassisted. unless i put on some serious size lol. then seated row with close grip attachment, pulling with my lats rather than arms. on to upright db rows, was stoked to get some good sets with 22kg dbs, cant wait to see what im like when i get back on creatine. t-bar rows next, nice wide grip hit the centre of my back like a charm. finally to finish off my back was reverse grip pull ups on the pull up bar.

did some high rep bicep work close grip curls and hammer curls superset, gave amazing pump. i suppose the superpump may have helped as well...

well weighed myself this arvo to get 72.5kg. at least im getting heavier. cant really eat more im eating almost to the point of being sick now. got the muscle juice on the way, prepping up for a big bulk in two weeks time, gonna give it my all to put on size.

odd thing is, given the amount im eating, my bf is still dropping. as it stands now ill only have to cut for 8 weeks.

[jesses]

today was an interesting day had to go to work for a bit so went there, then took off for an hour to hit the gym then back to work

so todays workout was legs. am training upper and lower legs differently as i have been mountain biking for years so heaps of mass in the thigh but no definition, opposite in the calves. so was leg press first up 20 rep sets with only 120kg. then hack squat again with the high reps. then leg curls real light weight, some of the women use more lol. but it aint how much you lift but how good you look, again working for the definition got plenty of size. finally romanian deadlifts. didnt get to high the leg ex coz i ran out of time but i was more than happy with the workout as i was walking funny.

eating going well today altho i didnt get time for a pre workout meal :?

[jesses]

well it was time to work my little armies today, they definitely need to get bigger. started out with a sort of preacher curl machine that i have never tried before, really worked the biceps, was so focused on them. gonna try this one again. next some supinating db curls, was stoked to get out a set with 16kg dbs i hope this means im making progress. next did a triceps superset, close grip press and tricep curls, pumped them up nice and big. after that a biceps superset, db preacher curls and hammer curls going heavy and doing the negative. worked like a charm. think i still need to up the intensity tho, my biceps especially never come away feeling really sore and worked like other muscles do.

anyway after that i did an ab circuit, just weighted bridges today

[jesses]

chest and lower legs today for a nice well rounded workout

gotta be brief so chest was a bunch of presses and some work on the pec dec flys etc. have a sort of underdeveloped spot in my chest so worked that angle quite alot today. normal pec dec and decline flys really like this one.

did some calf raises as well 200kg calf raise on the leg press machine not bad considering im cycled off all supps and the moment just eating a whole lot

[jesses]

ah a great shoulder workout today. some guy was using the bench i normally use for shoulder presses so i took the opportunity to try the shoulder press machine. warmed up well then started repping propperly. got up to 90kg with 10 reps dunno how the machines pulleys work but it made me feel good . then rear delt machine light weight and pulling with delts only. lmao at some guys there taking the piss lol.

into the free weight area lat raises. can get to about 6-7 reps just using shoulders then have to pump with my body a bit to get the last few reps out. i think this is cheating to make the workout harder so im all good with it. dropset down the rack for last set.

bent over flys was next again just pulling with rear delts i find this exercise hits them from a slightly different angle than rear delt machine. next some arnolds mixed with front raises to finish off the front delts.

think that was all for shoulders after that did 5 minutes of ab stuff. just grabbed a swiss ball and medicine ball and played around with it. just under 74kg, i think i may have finally broken what i call the calorific barrier and am now gaining yay!

[jesses]

well back workout today nice and early as always. Stopped using the assisted pull up machine today go me. interestingly I'm only supplementing with Superpump atm and still making great gains. Still at 74kg and didnt really eat much today. anyway pullups first then to upright rows. used 20kg dbs last week, grabbed the 20s this week, did my set then saw that someone had put 24s in the wrong spot. so the weight I increased went up 20% in one week! I was fairly chuffed I must say

then after that onto seated rows, used the one on the floor this time felt nice lats worked well. then a wide grip seated row thing for the middle of my back really felt this up and down my spine, can see all the muscle insertion thingies up my spine. hehe cool.

then to finish back was reverse grip pull ups was feeling pretty tired so used 63kg on the lat pull down down think i could have done more was stuffed.

then just to prove myself wrong i did some preacher db curls just two sets and dropset on the last, was all they needed after the back workout.

well pretty stoked with how I'm going now, legs tomorrow then an active rest next week. the week after that I'm starting on a massive muscle gain stack that should take me a couple months, hoping to add 6kg of muscle in that time. gonna go hard, loving it rite now.

one last thing, does anyone read this blog anymore?

[Luigi]

dude, i always start to read but tis just too hard on your eyes, spread it out a bit more

show the weights your using

ie.

squats

100x10

200x20

300x1

e.g

rather thean 1000cxdkmsafnm,sf ,mdscfdsn mn jknsdnkcjkjnds kjndskjfndskjcnkjsnd nsjkndskjnjdskndskjn kjndjsdnjkds nkjdnkjdsndskjndkjdnskndskj

too hard on the eyes, youll get more replys when people can read it.