Jesse's Journal (or JJ if you like)

[jesses]

haha here goes with the easy to read, non cateract inducing format (pardon spelling and I'm not too sure about the scientific accuracy of the statement)

well legs today was a shorter workout than normal coz i was also training someone else after my workout. warmup on leg press machine just 80kg i think for some number over 20 reps didnt really count.

then decided i didnt want to do leg press so did lunges

4 sets 15 reps 20kg db each hand. rite down till knee just off floor then after 15 dropped the weight and did 8 pulses with 2 holds just off the floor. alternated foot forward.

then lying leg curls

15x32

3x15x25

went toes out on the last set, not really my strongest exercise, i think im just being a pansy coz it hurts

next up were calf raises on the leg press machine.

4x13x200 and just for the hell of it i leg pressed it as well, 2x6x200

seated calf raises too, 10x35, 10x50, 2x10x45

then my trainee turned up so gave him a workout, was good fun actually, and the gym PT came over and said i was doing real well and we got chatting and he's competing against me in august. ah syntax.

during the training i did some leg extensions 2x10x70.

so all up a good day, stuffing my face now, 4th meal of the day. did i mention an active rest next week? so not going for much gain, just trying to get refreshed for a big push after that.

btw luigi is your name jesse?

[Luigi]

haha here goes with the easy to read, non cateract inducing format (pardon spelling and I'm not too sure about the scientific accuracy of the statement)

well legs today was a shorter workout than normal coz i was also training someone else after my workout. warmup on leg press machine just 80kg i think for some number over 20 reps didnt really count.

then decided i didnt want to do leg press so did lunges

4 sets 15 reps 20kg db each hand. rite down till knee just off floor then after 15 dropped the weight and did 8 pulses with 2 holds just off the floor. alternated foot forward.

then lying leg curls

15x32

3x15x25

went toes out on the last set, not really my strongest exercise, i think im just being a pansy coz it hurts

next up were calf raises on the leg press machine.

4x13x200 and just for the hell of it i leg pressed it as well, 2x6x200

seated calf raises too, 10x35, 10x50, 2x10x45

then my trainee turned up so gave him a workout, was good fun actually, and the gym PT came over and said i was doing real well and we got chatting and he's competing against me in august. ah syntax.

during the training i did some leg extensions 2x10x70.

so all up a good day, stuffing my face now, 4th meal of the day. did i mention an active rest next week? so not going for much gain, just trying to get refreshed for a big push after that.

btw luigi is your name jesse?

nah not me bro , much easier to read

[jesses]

hmm odd oh well.

raining outside guess it time to watch some UFC

[Pseudonym]

I don't have time to read everyone's journals every day, much less reply, but I do pop in here from time to time. Keep it up, Jesse (and the new-look format is beautiful!)

[jesses]

allrighty sorry bout the no updates, its been an active rest week this week so the biggest weight I've picked up is 20kg lol. been good tho just getting the blood flowing and a little increased heart rate.

been training up for a promotion this week, only been at my new job 5 weeks and I'm moving up the ranks, go me! pretty happy with how things are working out now.

been chatting with the HB reps, got myself some posing training now, as well as some diet and training advisors, really happy bout that. they also trying to get me to do more that just the HB comp, so look out regions near HB, mite even make the trip to welly and auckland.

finally as things are going so well I've decided I'm going to do something completely off the wall and do 1000 lunges this weekend

lol

[Luigi]

is that 1000 lunges with weights or just your bodyweight ? and make sure you go all the way down no cheating!!! good luck getting to 1000, i could do 200 i think but that would take many many sets

[jesses]

with 7-10kg db in hand. yep rite down so knee just brushes the ground but doesnt take any weight off. should be fun

[jesses]

another active rest workout today. back and biceps just taking everything real easy, spent half my time chatting lol, only worked out for 30mins. so yeah not much to report there, it feels good relaxing for a change.

cheap chicken at the supermarket near me so got 3kg at $9.99 per kg, pretty happy with that

[jesses]

well i did it. 1000 lunges, 500 with 10kg, 500 with bw. was a little tired at the end I must say. then worked for 5 hours lol.

got my creatine mono today so loading on that now. am using RPM, Cellmass, Phosphagen atm with the usual VitC, Multivitamin, Omega3 supps. Am now a definite 73kg usually hit 75 by the end of a days eating.

back to regular training next week, looking for some good strength gains and of course bring on the mass!

oh and posing starts this week, never done it before so I'm gonna give myself plenty of time to get it down

[runveerun]

well i did it. 1000 lunges, 500 with 10kg, 500 with bw. was a little tired at the end I must say. then worked for 5 hours lol.

got my creatine mono today so loading on that now. am using RPM, Cellmass, Phosphagen atm with the usual VitC, Multivitamin, Omega3 supps. Am now a definite 73kg usually hit 75 by the end of a days eating.

back to regular training next week, looking for some good strength gains and of course bring on the mass!

oh and posing starts this week, never done it before so I'm gonna give myself plenty of time to get it down

1000 lunges! My god :pale: I feel queasy just thinking about doing that! I'd like to read how you will be feeling tomorrow!! Well done and good luck with walking!! BTW I read your journal and I think this new format is better too.

[becbec]

well done with the lunges bro! \:D/

i might challenge a few of my gym buddies to 1000 :pfft:, at the moment i'd probably just colapse to the floor but its something to work towards!

[jesses]

cheers girls nice to know I'm loved. yeah walking should be fun, mite go for a bike ride for a while, that should loosen me up. was funny walking to the water tap afterwards, had to lock out my knees to stand up so was waddling along stiffed leg. haha musta looked like a real prick.

yeah everyone should do 1000 of something every now and then. gyms should have a wall with exclusive 1000 club members. i think next would be situps as my record atm is 800 non-stop. maybe press ups after that and pullups would be a while away. i did 200+ of those once and it killed me lol.

i think my martial arts training is trying to work its way back out, I've only been training for bbing exclusively for 8ish weeks and am really missing my muay thai and traditional boxing. oh well if you set a goal you dont get there by being half-hearted about it.

this rest week has been really good for me, I've had much more energy than normal, recovery is way up, nothing hurts (apart from legs) great feeling.

oh and add super burpies to that 1000s list. great exercise

[jesses]

quick update, rest day today, plenty of eating coming up to help repair these legs. legs arnt actually that bad, walking isnt a problem, sitting down gives a slight twinge.

can still touch the floor with my knuckles so glutes and hams arnt too tight. ill go for a walk or ride this arvo to loosen everything up

[jesses]

ah back to heavy training so good to struggle to lift something. and boo back to 5am wake ups, really enjoyed getting up at 530.

well the workout was chest with some calves thrown in at the end.

started off on a shallow incline bench, got a spot on my chest i need to bring up so work this first. 4 sets 8-10 reps benched 8x33kg db which i think is a pb and there is a stupid fucking fly that wont f*ck off.

ok onto pec dec, 25 kg 9-10 reps on each set, drop set the last two. i find this on always hurts me delts a bit but i need to develop the middle of my chest. then back to the bench for a couple 45degree inclines with 24 i think and same on the flat.

then to the decline bench 4 sets of flyes with 12kg again going 8-10 reps. I know i did some other random stuff as well but cant really remember now.

some quick work on the calves 100kg on the leg press machine and just alternating calf raises 10reps each for a while. gonna do seated tomorrow with my shoulder workout.

now doms. people always go on about it but other than the muscles feeling a little fatigued for the day nothing much happens. does this mean im not going hard enough in my workouts? coz at the end of an hour chest work today i could barely do a press up so i think i went pretty hard.

any info would be great please write comments below

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[Android]

The severity of DOMS imo may also depend on how much glutamine and protein you consume prior to and after the workout. If you supply a nitrogen-loving environment (anabolic) the whole time your DOMS will be 'blunted', as opposed to working out just as hard but on an inadequate diet then the DOMS will scream. So my point may be...screaming DOMS doesn't mean better in all cases.

Just a couple of things, hearing the shoulder being used for pec deck sounds like seat adjustment might be in order. I was taught that the hardest way is to have elbows as high as possible. This prevents shoulders coming in (which is why cable crossovers downwards seem strange to me I can 't see how the shoulders can be taken out of that movement). So maybe the seat could be lowered or the elbows placed higher on the pads, you'll find they slip downward with each rep....put them back up they are slipping because your shoulders are trying to help you work and the only way they can work is if your elbows come down. The shoulders coming into this exercise is probably why you say you need to develop the middle of your chest, they are robbing you of chest progress it seems. Don't worry they do that on other exercises to like triceps. I lighten the weight and just feel the muscle I want to work.

A lighter weight but more concentrated on the chest beats a heavy weight shared with shoulders any day :-)

A spot on your chest needs work? that's quite specific for a 'fan'shaped' muscle like the chest to be able to hit a certain spot. If you can improve the spot with your technique my lips are sealed :-)

Hope those ideas help, you're dedicated to be up at 5am!

[jesses]

sweet cheers for that android gonna give the elbows thing a try. haha yeah 5am is pretty early, get to sleep in till 630 tomorrow coz its a rest day lol.

yeah the spot on the chest, I've found that playing around with bench inclination causes the lift to affect some areas more than others. That and picturing the particular area in my mind. guess ill find out in a month or so if its working.

so todays workout. shoulders i believe was in order with a calf exercise and some core training.

first up the shoulder press, did a couple warmup sets as this was my first lift. then on to the big guns 20kg db presses. i think i posted a while ago that i was doing 24kg or so. weight drop is due to refined technique, i can still lift 24 but only if i bring the weight back slightly and use my traps as well. so only using delts its 20kg.

then bent over flyes 12kg with 10rep sets, gonna try 14kg next time 12 getting a little easy.

ah lat raises next kept the 12kgs with me coz i decided to try these. bloody hard but definitely gonna stick with them i feel its time to bump up the weight. some more bent over flyes was playing with how it feels when i change the angle of my torso, hands etc.

then front raises did these with dumbbells but supinated my hands so they were on an angle like your lifting a big ball. found this isolated the front delts the most, dunno if its right or not but they came up well.

to finish up did seated calf raises with 45kg 10reps per set. and bridges with 15kg on my back hold for a minute, same for sides but with 10kg.

and on that note its posing time tomorrow! time for me to get my top of and other well built men to gaze on. hmm that sort of explains why those gay ads are on here

[jesses]

sorry bout the no updates, been hit by the flu so no workouts and barely any food. weighed myself this morning and am still maintaining 74kg so thats ok. hopefully back to workouts tomorrow. well make that i will be back to workouts coz im too stubborn to sit round any longer

[becbec]

get better soon!

[jesses]

get better soon!

cheers girl feeling better now but still tired. gonna be in bed early tonight. interesting day at work, a bunch of people got laid off so I think I'm now technically head of my department. After 7 weeks of working there lol.

well workout today, said I was too stubborn to sit still so I did it.

Started off on bench press, couple sets with 28kg db, couple with 30kg 8-10 reps. then pec dec, just real light but getting the feel for the exercise so slow controlled reps still made the chest hurt.

Then Incline press 24 and 26kg dbs, rotating hands at top just to see what it does. seems to squeeze the chest a bit more, just gotta be careful about the wrists. decline press as well, just real light with 16kg, dont quite feel comfortable with it yet.

after that did some triceps work, just light skull crushers and triceps press. definitely need to work on these, wats some good exercises for the short head? thats the one that adds width rite?

thats about all to report, time to make lunch then hopefully into bed lol

[becbec]

woo hoo promotions rock!

[jesses]

yep although it means a whole lot more work. been going through some change arounds at work means I work more hours. which is good but i dont think i can maintain extra hours and my current workouts as my job is very physical.

so...I'm switching to a 4day routine and will most likely be working out on weekends and tues/thurs so I get as much rest as possible. guess Ill be testing the theory that you grow more on rest days lol. the crazy workload will only be till the end of next month so see how things are then.

alrighty for my workout it was shoulders today.

shoulder press first up using the machine. warmed up good then couple sets at 80kg, 1 at 90 then down to 85kg, 8-10 reps.

next tried some lateral holds for 30secs, bloody hard these, works really well.

then rear delts, getting stronger with these 40kg on the rear delt machine.

back to lat raises, standard this time but only 3 sets as they were already worked. after that did several sets slowly changing inclination of my torso so that all my shoulder got a good workout.

did ab work today, bout 20mins of non stop crunches, leg raises, side crunches, cable crunches, hip thrusters, cable oblique work, feels good now.

is it wrong to love your abs?

[becbec]

ouch on the ab workout! i must give it a try sometime! where are mine :cry: ?

[jesses]

oh they there. visible abs=size+low bf. both take time to achieve. but you feel great when you do

[becbec]

hehe yeah, i think i'm on my way to it though. cardio 5 times a week, my diet is pretty good and lowering prednisone

[jesses]

lessons i have learnt today: dont deadlift with a brand new bar. It hurts.

And so i introduce my back workout. Obviously i did deads, havnt done these in too long so eased into them. Just 60kg lifts, my lower back gets alot of stress at work so gotta be careful.

but to start off with it was upright rows, 24kg dbs to start off with then 26 for my final set. was hard work too.

wide grip pull ups next, 20kg assist and really squeezing the lats, can do them with no assistance but i cant focus on the lats as much. couple weeks and ill be strong enough.

after that was wide grip rows, just a light 70kg but really pulling with the middle of my back.

some calf work as well, just some quick sets with 160kg.

then to finish of some nice bicep work, 20kg on an ez bar, really strict, didnt let my elbows come in front of my body and squeezing at the top. at the pain!

and to finish off the punishment it was the preacher machine, really like the movement of it, just 30kg weight.

well thoughts and comments. Did posing last night, never done it before so getting as much practice as i can. was gonna rite something really profound but its gone. genius is fleeting