Jesin's Journal

[homelifter]

Nice high rep workout Jesin, bet you had a good pump. Nice PR.

[scott_donald]

that looks like one of my workouts...

looking good...

[Jesin]

Thanks fellas. Never did the Chest/Bis before....wasnt too bad at all.

[MXdawg2]

Solid workouts Jesin.

[Jesin]

Back/Tris -
Seated Rows Supersetted W/BB Rows -
210x10;205x10
210x10;205x10
210x10;205x10

Pullups -
BWx6
BWx6
BWx5

Pushdowns Supersetted W/OH Rope Extensions -
75x15;45x15
75x15;45x15
75x15;45x15

1 Armed Reverse Grip Pushdowns -
25x15
25x15
25x15

[Jesin]

Shoulders -
Front Plate Raises -
45x12
45x12
45x12

Side Lats (2sec pause on top) -
20x15
20x15
20x15

Rear Delts -
30x10
30x10
30x10

BB Shrugs -
315x10
315x10
315x10

DB Shrugs -
100x10
100x10
100x10

[Jesin]

Chest/Bis -
Flat BB -
135x30
135x30
135x30

Dips -
BWx15
BWx15
BWx15

Pushups W/45lb Plate -
3 sets of 35

1 Armed Preachers -
40x10;30x10;20x10
40x10;30x10;20x10
40x10;30x10;20x10

BB Curls -
95x10
95x10

[Jesin]

Holy **** boys...I dont know what hurts more, tearing my ACL or the surgery to fix it. I woke up yesterday after I got home and I was shaking I had that much pain.

[scott_donald]

dam not good but dont u get drugs for that...

[Jesin]

Yup, I have Dilaudid but it doesnt do ****. Morphine I had in the hospital, now thats a whole different story! lol

[FSUFan4]

Sorry to hear it Jesin. Hope the pain subsides a little bit. Get well soon.

[Jesin]

Update
Im starting to put weight on my leg without pain. This week Ill work towards walking without crutches. Alittle over a week later....not bad at all. So next Monday, back to the gym.

[waitlifter82]

Update
Im starting to put weight on my leg without pain. This week Ill work towards walking without crutches. Alittle over a week later....not bad at all. So next Monday, back to the gym.
wow, I missed a lot of stuff over the past weeks. Sorry to hear about your ACL:( But by the looks of it, you're making a great recovery so far. Best of luck

[Jesin]

Thanks Wait....So far its been going alright. I can bend it about 30/40 degrees right now. Im able to drive and put a bit of pressure on my leg. Only thing that really hurts is my calf (feels like its cramping) and the cut on my leg. Other then that my knee feels good when i dont try and twist it.

[Jesin]

Backkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkk!!!! WOO!!! I can walk somewhat now so I headed back.

Chest/Tris -
Flat BB -
135x25
135x20
135x20

Dips -
BWx15
BWx15
BWx15

Skullcrushers -
90x10
90x8
90x8

1 Armed PDs -
15x20
15x20
15x20

[scott_donald]

ah so glad to hear... welcome back...

[Jesin]

Thank ya ;)

[Jesin]

Back/Bis -
Pullups -
BWx6
BWx5
BWx5

1 Armed DB Rows -
80x10
80x10
80x10

1 Armed Preachers -
40x10; 30x10; 20x10
40x10; 30x10; 20x10
40x10; 30x10; 20x10

Hammer Curls -
40x10
40x10
40x10

[Jesin]

Chest/Tris -
Flat Bench -
135x20
135x20
135x14

Dips -
BWx15
BWx15
BWx15

Pushdowns (2sec Pause At 90 Degrees) -
50x15
50x15
50x15

1 Armed Pushdowns -
20x15
20x15
20x15

[Jesin]

Down 15lbs since the surgery....Lost an inch off my arms (no noticable lack in strenght in the arm department). Lost some strenght on flat BB. and Im down an inch and a 1/2 in the waist. So at least my worries of gaining weight didnt happen.

Did shoulders yesterday - side raisies, front raisies, rear delts and shrugs. 5 sets each.

Doing Back/Bis today. I can walk perfectly now as well.

[Jesin]

Chest/Bis -
Flat bench -
135x30
135x18
135x11 (5sec pause at the bottom)

Dips -
BWx14
BWx12
BWx12

1 Armed Preachers (30 sec rest Between sets) -
40x10;30x10;20x10
40x10;30x10;20x10
40x10;30x10;20x10

Hammer Incline Curls -
30x10
30x10
30x10

Chinups -
BWx6
BWx4
BWx5
**Next week, Chinups first.

[scott_donald]

wow so the surgery has helped u then...

so whats ur diet like now etc...

solid lifting...

[Jesin]

Went to physio today....she told me Im behind and that I should be able to do the bike by now. I can do a full revolution backwards, but not forwards and whats stopping me is inflamation so they put me on anti-inflamatories. See how this goes. Still lifting, will keep it up dated from now on.

[Jesin]

wow so the surgery has helped u then...

so whats ur diet like now etc...

solid lifting...

My diet is a simple 3 clean meals a day since Im not very active yet. Soon as Im able to do the bike Ill go back to my 6 small meals a day every 2/3hrs consisting of 3 protein shakes. But since the surgery still I havent gained any weight back but I know some of that weight was muscle. But an inch, inch and a half off my waist was good and holding steady. Not to mention the Inch off each of my arms, but the viens going down the center are popping out which is good. Today Im gonna start working back into a heavy routine, try and regain some muscle. Post back after the workout

[Jesin]

Chest/Bis -
BARx30
135x20
225x4
135x20

CG Chinups -
BWx6
BWx5
BWx4.5

Dips (slow on the way down, pause at the bottom, explode up) -
BWx10
BWx10
BWx10

1 Armed Preachers -
40x10;30x10;20x10
40x10;30x10;20x10
40x10;30x10;20x10

Pushups -
3 sets of 40

1 Armed Cable Curls (facing away from the weights) -
20x10
20x10
20x10

[scott_donald]

welcome back... how did it all feel...

[Jesin]

Really good workout. I dont know about the 225 on bench. First time since June tho so thats normal. But I want to start getting back into heavy weights but I dont have a spotter. But Ill get back into it slowly. Behind on physio too, cant do a full revolution on the bike and I should be able too :/

[Jesin]

Shoulders -
Front Plate Raises -
45x15
45x15
45x15

DB Shrugs -
100x15
100x15
100x15

Side Lat Raises -
30x10
30x10
30x10

Rear Delts -
30x10
30x10
30x10

BB Shrugs -
225x15
225x15
225x15

[scott_donald]

ooh no about the knee... but hope in improves...

solid shoulders there...

[FSUFan4]

Nice shoulder workout.

Nice weight, lots of reps. Good stuff Jesin.

[Jesin]

Thanks fellas....and no worries now, today I was finally able to do a full revolution forwards on the bike. Went 15mins at about 40kms/hr (no resistance) and it felt really good. No pain whatsoever. Back/Tris later today.

[Jesin]

Back/Tris -
DB Rows -
80x10
80x10
80x10

Pushdowns -
75x15
75x15
75x15

Pullups -
BWx8
BWx6
BWx6

CG Bench -
185x10
185x10
185x10

Tbar Rows -
100x15
100x15
100x15

1 Armed Pushdowns -
20x15
20x15
20x15

[FSUFan4]

Nice back workout Jesin, and congrats on the PR.

Those are nice DB rows. Pretty good stuff all around, as usual.

[Jesin]

Thanks bro

[Jesin]

Cardio AM -
20mins - 6.9kms
Knee felt alright, still bit of soreness at first so I took it easy. Ill have another 15min bike session this afternoon anyways.

[Jesin]

Chest/Bis -
Flat Bench -
135x20
135x20
135x20

Incline Bench -
60x15
60x12
60x12
*First time in a very long time*

Dips -
BWx10
BWx10
BWx10

CG Chins -
BWx6
BWx5
BWx5

1 Armed Preachers -
40x10;30x10;20x10
40x10;30x10;20x10
40x10;30x10;20x10

Inclined Hammer Curls -
20x15
20x15
20x15

**All 60sec Rests**

Once I get into cardio and its going smoothly Im tempted to take T3. Any comments, suggestions, advice on this?

[scott_donald]

mo idea about the t3... but looking good... glad the incline working...

[Jesin]

Thanks Scott....Tris were giving out before my chest, only thing that sucked.

[Jesin]

Shoulders -
Front Plate Raises -
45x15
45x15
45x12

Side Lat Raises -
20x15
20x15
20x15

Rear Delts -
20x15
20x15
20x15

DB Shrugs -
80x15
80x15
80x15

**All exercises performed with a 2sec pause on the top. Also 45sec rest tops in between sets.

[FSUFan4]

Bet that got the delts burning...

[Jesin]

Beyond man, I was aching as I was leaving haha

[Jesin]

Cardio AM -
20mins - 7kms

[Jesin]

Back/Tris -
Pullups (slow, complete stretch) -
BWx6
BWx5
BWx4.5

Tbar Rows -
100x15
100x15
100x15

DB Rows -
80x15
80x12
80x7

CG Bench -
135x15
135x15
135x15

Pushdowns -
75x15
75x15
75x15

1 Armed Pushdowns -
20x15
20x15
20x15

**All 1min Rests**

[Jesin]

Day off from lifting. Im doing a 3 on 2 off. Cardio everyday and when I have physio I get 2 sessions in.

Cardio AM - Physio -
16mins - 30kms/hr - Doesnt tell me the distance.

Cardio PM - Gym -
20mins - 7.9kms


I will get ripped this year. With or without Cytomel.

[Jesin]

Cardio -
30mins - 13kms

[Jesin]

Chest/Bis -
Flat Bench -
135x20
135x20
135x20

Incline DB -
60x10
60x10
60x10

Dips -
BWx10
BWx8
BWx5
**Tris gave out in everything except Flat**

CG Chins -
BWx6
BWx6

1 Armed Preachers -
40x10;30x10;20x10
40x10;30x10;20x10

1 Armed Cable Curls (turned away from the weights) -
15x10
15x10

[Jesin]

Cardio AM -
30mins - 13.2kms

[Jesin]

Cardio - Physio
15mins - it sez I went 23.7kms but as we all know that is not true. so just 15mins as fast as I could go.

[Jesin]

Shoulders -
Front Plate Raises (pause on the top) -
3 sets of 12 w/45lb Plate

Side Laterals (pause on the top) -
3 sets of 15 w/20lb DBs

Rear Delts -
3 sets of 15 w/30lb DBs

Seated Shrugs -
3 sets of 15 w/100lb DBs

**60sec max rest times**

[scott_donald]

nicw quick intense session...

hows the shoulders feeling...

[Jesin]

Really good man. No pain during inclines or nothing, so its going well. The knee is feeling great too. Hopefully the 2 cardio sessions 3 times a week will help on the weightloss too.

[Jesin]

Cardio AM -
20mins - 8.7kms

[Jesin]

Back/Tris -
Pullups -
BWx6
BWx6
BWx6

DB Rows Supersetted W/Tbar Rows -
3 sets of 15 w/80lb DBs
3 sets of 15 w/100lbs

CGBP -
135x15
135x15
135x15

Pushdowns -
75x15
75x15
75x15

1 Armed Reverse Grip Pulldowns -
20x15
20x15
20x15

[scott_donald]

glad the shoulders are feeling better...

wish mine did...

[Jesin]

Did ya go get it checked or anything? Mines almost been bad for 2yrs. Woulda been 2yrs in March. Going with the insane light weight helped mine out a lot. Needed that break I think.

[Jesin]

Cardio AM -
30mins - 13.2kms

[Jesin]

Cardio AM -
20mins - 9.2kms

[FSUFan4]

man you guys workout too early for me

[Jesin]

haha just cardio in the AM before school bro.

[Jesin]

Cardio PM -
16mins - 9.17kms

This is what I get every physio day....maybe a little bit less since I get 15mins usually. Very surprised.

[Jesin]

Cardio AM -
30mins - 14kms

[Jesin]

Chest/Bis -
Flat BB -
135x30
135x30
135x20

DB Incline -
60x15
60x15
60x15

Dips -
BWx12
BWx10
BWx10

1 Armed Preachers -
40x10;30x10;20x10
40x10;30x10;20x10
40x10;30x10;20x10

Hammer Preachers -
90x15
90x10
90x10

1 Armed Cable Curls (facing away from weights) -
10x15
10x15
10x15

[Jesin]

Cardio - AM
20mins - 9.2kms

[FSUFan4]

Nice past couple of weight/cardio sessions, Jesin.

[Jesin]

Thanks man. Seems to be going well, got myself in a nice lil routine. I want to start going heavy soon tho.

[Jesin]

Cardio PM -
15mins - 8.48kms


Chest/Bis (I know, I did them friday) -
Flat Bench -
135x20
225x10
235x6
245x5

Inclines -
75x10
75x10
75x10

Dips -
BWx15
BWx15
BWx15

1 Armed Preachers -
40x10;30x10;20x10
40x10;30x10;20x10

DB Curls -
55x8
55x8

1 Armed Cable Curls (facing away from weights) -
80x10
80x10
**went to a new gym, cable system is foolish and extremely easy compared to my old-school-where-the-equipment-is-homemade gym

[scott_donald]

so do u like the new gym...

looks good tho... how close u to prs now...

[Jesin]

Nah I dont like the new gym. Feels like Im cheating myself or something. Its all "state of the art" equipment but it just feels like Im lifting weight but its not what it sez. My old school gym you put a 10lb plate on the pulley machine and it feels like 80 on the stack in the new gym. Weird. PR's...well just started going heavy today, if I have a continous spotter then Ill keep going heavy. Until then only PRs Ill be hitting is rep wise.

[Jesin]

Cardio AM -
20mins - 9.2kms

[scott_donald]

dam thats early...

[littlechick]

hey fellow Canadain, thought i would poke my head in. Why is the new gym so different..Looked like a great workout regardless. I missed it, but what are your goals?

[Jesin]

haha it is Scott, and its freezing out only like 5 degrees celcius.

Hey chick, thanks for popping in. Ahh the new gym just feels like Im cheating myself cos Im so use to my gym where there are no stacks, you have to actually put the plate weights on the pulley machines. The new gym it stated I did 1 armed cable curls with 80lbs. lol. My gym I do a 10lb plate. So it just feels like if I want an ego boost go there. My goals are to get down to about 10% BF, singel digits if possible. thats why you see a lot of cardio.

[littlechick]

haha it is Scott, and its freezing out only like 5 degrees celcius.

Hey chick, thanks for popping in. Ahh the new gym just feels like Im cheating myself cos Im so use to my gym where there are no stacks, you have to actually put the plate weights on the pulley machines. The new gym it stated I did 1 armed cable curls with 80lbs. lol. My gym I do a 10lb plate. So it just feels like if I want an ego boost go there. My goals are to get down to about 10% BF, singel digits if possible. thats why you see a lot of cardio.
I see, well I wish you luck, why 10% bf or under, planning to compete?

[scott_donald]

haha it is Scott, and its freezing out only like 5 degrees celcius.

Hey chick, thanks for popping in. Ahh the new gym just feels like Im cheating myself cos Im so use to my gym where there are no stacks, you have to actually put the plate weights on the pulley machines. The new gym it stated I did 1 armed cable curls with 80lbs. lol. My gym I do a 10lb plate. So it just feels like if I want an ego boost go there. My goals are to get down to about 10% BF, singel digits if possible. thats why you see a lot of cardio.


we are 6 right now with a 40mph wind... now thats cold...

clagary has loads of snow... i want snow...

[Jesin]

Nope, not planning on competing. Just a goal I want to reach for myself.

Yea we have some wind but its not too too bad. Snow? You're nuts, I dont wanna see that stuff for a long time. Yea a few of my friends are away working there and they had snow since Sept.

[FSUFan4]

Man Jesin I don't know how ya do it. I did about a month of AM cardio and that was it for me. I couldn't do it. I was so tired and mentally unprepared to do it. I admire that dedication you have.

[Jesin]

Thanks bro. It is hard but Im sticking to this goal this time. So many other times I have tried and never reached it, I will reach it this time.

Cardio PM -
16mins - 8.1kms (resistance cranked)
**Really hard. My physiotherapist wanted to see how I was comming along so she cranked the resistance. Quads are about to fall off of me.

[Jesin]

Shoulders -
Front Plate Raises (45lb) -
3 sets of 15 - Pauses at the top

Side Lat Raises -
3 sets of 15 - 20lb DB - Pauses at the top

Rear Delts -
3 sets of 15 - 30lb DBs

Seated DB Shrugs -
3 sets of 15 - 100lb DBs

[Jesin]

Cardio AM -
20mins - 9.1kms

[littlechick]

Cardio AM -
20mins - 9.1kms
you work out early..put the rest of us to shame...
heart problems-HA!

[Jesin]

lol yea, cardio in the morning, get it over with. Otherwise Ill be lazy and just not do it at all. And its one or the other in the AM cardio or weights...

[littlechick]

lol yea, cardio in the morning, get it over with. Otherwise Ill be lazy and just not do it at all. And its one or the other in the AM cardio or weights...
OMG! if I went and did a work-out this early I would be napping by 11 am....
weird how our bodies "request"us to work out at certian times.. I like night time myself!

[Jesin]

Yea, I like mid afternoonish/evening. Workouts in the AM dont go over well at all.

[FSUFan4]

I can workout whenever I get my body used to it. Right now it is used to working out in the evening.

However, I NEVER could get used to working out early in the morning. I hate it.

[littlechick]

I can workout whenever I get my body used to it. Right now it is used to working out in the evening.

However, I NEVER could get used to working out early in the morning. I hate it.
I can't work out early in the morning, I always feel slugish and hungry....
my body is trained for the pm workouts now, and they are always more effective then at any other time of day!
if I don't work out, my body is still "up" and ready to go at that time of night too...

[Jesin]

Yea morning workouts lick

[Jesin]

Back/Tris -
Pullups -
BWx6
BWx6
BWx4.5

Tbar Rows -
100x10
100x10
100x10

DB Rows -
100x10
100x10
100x10

CGBP -
135x15
135x15
135x15

Pushdowns -
75x15
75x15
75x15

1 Armed Pushdowns -
20x15
20x15
20x15

[Jesin]

Cardio AM -
20mins - 9.3kms

[FSUFan4]

You were posting at 5:55am my time. Don't know what time it is there but that is damn early.

Nice cardio.

[Jesin]

lol Thanks bro. I get up at 7am and header to the gym. That was probably 7:55am my time.

[Jesin]

Cardio AM -
20mins - 9.7kms

[FSUFan4]

Good morning.

[Jesin]

haha It wasnt at first....beyond freezing, especially in a car with leather seats.

[Jesin]

Started a new workout today. Decided this afternoon. Its a low volume/high intensity routine that focuses on one body part per workout.

Chest - 60sec Rests -
Flat BB -
3 sets - 8/10reps

Incline DB -
3 sets - 8-10reps

Dips -
3 sets - 10reps (will be adding weight)

Back - 60sec Rests -
Pullups -
3 sets of whatever I can get

Tbar Rows -
3 sets - 8/10reps

DB Rows -
3 sets - 8/10reps

Shoulders - 60sec Rests -
Front Plate/DB Raises -
3 sets - 8/10reps

Side Laterals -
3 sets - 8/10reps

Rear Delts -
3 sets - 8/10reps

Shrugs -
3 sets - 8/10reps

Bis/Tris - 60sec Rests -
Seated DB Curls -
3 sets - 8/10reps

Hammer Preachers -
3 sets - 8/10reps

1 Armed Preachers -
3 sets - 8/10reps

JM Presses -
3 sets - 8/10reps

Pushdowns -
3 sets - 8/10reps

1 Armed Pushdowns -
3 sets - 8/10reps

[Jesin]

Chest -
Flat BB -
225x10
225x10
225x8

Incline DB -
70x10
70x10
70x10

Dips -
BWx15
BWx15
BWx15

[scott_donald]

so how did the first day feel then...

[Jesin]

I liked it. Unreal pump and sweat on. Should help me out.

[Jesin]

Cardio - AM
16mins - 9.91kms
destroyed it!!

[Jesin]

Back - All 60sec Rests -
Pullups -
BWx6
BWx5
BWx4.5

Tbar Rows -
125x10
150x10
175x10
175x8

DB Rows -
80x10
80x10
80x10

[Jesin]

Cardio AM -
30mins - 15.3kms

[Jorday]

workouts are looking good man.

[Jesin]

Thanks bro.

[Jesin]

Shoulders -
Front Plate Raises (pause at the top) -
3 sets of 10 w/45lb plate

Side Lat Raises -
3 sets of 10 w/30lb DBs

Rear Delts -
3 sets of 10 w/30lb DBs

Seated Shrugs -
3 sets of 15 w/100lb DBs

**30sec rest tops

[scott_donald]

whats with lack of traffic in here then lately...

looking nice and intense... hows the injuries...

[Jesin]

No idea man, no one stops in...ahh well. Ahhh no problems at all with anything so far. Shoulder is feeling fine, and the knee is comming along great.

[scott_donald]

glad to see... i have been so achy since training last night got a stinger in my shoulder and i keep catching th e nerve..

how long ur knee go till ur allowed light leg extensions etc...

prob need to post in others journals to get more posting in urs...

[Jesin]

Yup, thats why no ones comming in lol.

Ever get your shoulder checked? I went light since June and now my shoulder is really good. Im not allowed doing according to legs until March. My physiotherapist sez no leg extentions at all either. Puts a lot of strain on your knee and knee ligaments so she told me none of them at all.

[Jesin]

Bis/Tris -
CGBP -
185x10
205x10
215x10
215x8

Pushdowns -
100x10
100x10
100x10

1 Armed Pushdowns -
25x10
25x10
25x10

Seated DB Curls -
50x10
50x10
50x10

Hammer Preachers -
90x10
90x10
90x10

**All 60secs or less rest**

[scott_donald]

thats alot of weight in such a short time...

[Jesin]

Felt really good too....seated alternets went wayyyyy better then I expected. Finished the workout in about 30mins.

[waitlifter82]

No idea man, no one stops in...ahh well. Ahhh no problems at all with anything so far. Shoulder is feeling fine, and the knee is comming along great.
I've been busy:o , and I've been trying to not get sucked into these forums (again). I usually see the workouts via email, just dont comment.... and I would comment more if you did deadlifts and squats;) Ah well... March isn't that far away:)

[Jesin]

haha, no worries. Deadlifts and squats officially start March ;)

[Jorday]

great workout there man. especially with the short rest times.

[Jesin]

Thanks man

[Jesin]

Cardio -
16mins - 9.2kms

[Jesin]

Chest (all 60secs or less rest) -
Flat BB -
225x7
225x6
225x5

Incline DBs -
80x10
80x10
80x10

Dips -
BWx15
BWx15
BWx15

**Flat bench was real hard this week for some reason**

[Jorday]

Still nice work even if the bench is down from last time. You're workouts are a lot like mine being that they are simple yet effective.

[Jesin]

Yea I made it into kind of a bodybuilding routine with moderate volume but very intense.

[FSUFan4]

Don't worry about bench. Means nothing.

Very good stuff considering the 60s rests.

[Jesin]

Thanks man. Cardio soon, slept in this morning.

[Jesin]

Missed cardio...

Back -
Pullups -
BWx5
BWx5
BWx5

Tbar Rows -
150x10
175x10
175x8
175x8
200x4

1 Armed DB Rows -
80x10
80x10
80x10

**never reached the 60sec mark between sets**

[littlechick]

why did you miss cardio? short workout, any reason?

[Jesin]

They are all short workouts now. I changed my routine. Missed cardio cos I slept in for school and I like at least 4hrs between cardio/weights. Didnt have enough time.

[Jorday]

Good workout man. I like a good few hours rest between weights and cardio, too. especially if it's a strength training day for legs. It's hard to have the time sometimes though. I actually try and go for 8 hours between weights/cardio, but it doesn't always happen.

[Jesin]

Cardio AM -
15mins - 8.53kms

[Jesin]

Shoulders -
Front Plate Raises (pause at the top) -
3 sets of 10 w/45lb plate

Side Lat Raises (pause at the top) -
3 sets of 10 w/20lb DBs

Rear Delts -
3 sets of 10 w/30lb DBs

Seated Shrugs -
3 sets of 15 w/100lb DBs

**30sec rest

[Jesin]

**Started late this week...went to a GnR concert in Halifax.

Chest -
Flat BB -
225x10
225x8
225x6

Incline DB -
80x10
80x10
80x10

Dips -
BWx15
BWx15
BWx15

[Jesin]

Chest -
Flat Bench -
225x8
225x8
225x8
245x5

Incline Bench -
80x10
90x8
90x8

Dips -
BWx15
BWx15
BWx15

[scott_donald]

thought u had been missing workouts...

[Jesin]

nope, forums were down so I couldnt sign in. Missing cardio tho. Only did 2 sessions last week and none today.

[Jesin]

Back -
CG Pulldowns -
150x10
185x8
185x8
185x8

Tbar Rows -
175x8
175x8
175x8

Pullups (pullup bar was free by now) -
BWx3
BWx1
BWx1

DB Rows -
80x10
80x10
80x10

**All 30sec rests**

[Jesin]

Shoulders -
Front Plate Raises (pause at the top) -
3 sets of 10 w/45lb plate

Side Lat Raises (pause at the top) -
3 sets of 10 w/30lb DBs

Rear Delts -
3 sets of 10 w/30lb DBs

Seated Shrugs -
3 sets of 15 w/100lb DBs

**30sec rest

[Jesin]

Arms -
Tris -
CGBP -
205x10
215x8
215x8

Pushdowns -
110x10
110x10
110x10

1 Armed Pushdowns -
35x10
40x10
40x10

Bis -
Seated DB Cruls -
60x8
60x8

1 Armed Preachers -
45x10;35x10;25x10
45x10;35x10;25x10

Hammer Preachers -
100x8
100x8

[scott_donald]

nice arm day...

great strength on the tris...

[Jesin]

Thanks, seems to be comming along nicely. I measured my BF% the other morning at 234lbs and I am the leanest Ive been yet. 14.48%. Pumped. This is the 9pt test as well. Seems the only place Im keeping fat on is my abdomen and sides. Sides make me look fatter then I am.

[Jesin]

Chest -
Flat Bench -
225x10
245x8
245x8

Incline DBs -
80x10
90x10
100x8
100x8

Dips -
BWx15
BWx12
BWx10

[FSUFan4]

See I don't get how you do such heavy incline DBs after that high rep, and what I consider heavy benching...

Good stuff.. you definitely have me beat on benching.

[Jesin]

haha I dono man, I feel like a machine in the gym lately. Finally back up to the 100s thank god. Im looking to get a PR on pullups today....see how that goes. The 245 for 8s I think was a PR, not 100% sure tho.

[littlechick]

looking good in here..just stopping to say hi :)

[scott_donald]

Thanks, seems to be comming along nicely. I measured my BF% the other morning at 234lbs and I am the leanest Ive been yet. 14.48%. Pumped. This is the 9pt test as well. Seems the only place Im keeping fat on is my abdomen and sides. Sides make me look fatter then I am.

awesome... keeping some good size tehre too... now comes the hard bit...

[Jesin]

awesome... keeping some good size tehre too... now comes the hard bit...

Yup, hopefully its accurate. Some other ppl that I find Im bigger then have higher BF according to the test. Just doesnt seem right. I weighed myself this morning and I was 243lbs. Going to do the test again in a bit...post the results later.

Cardio -
30mins - 13.6kms

[Jesin]

looking good in here..just stopping to say hi :)

Thanks girl! ;)

[Jesin]

Back -
Pullups -
BWx5
BWx5
BWx5
No improvement :mad:

CG Pulldowns -
185x10
195x10
210x8

Tbar Rows -
175x8
175x8
175x8

DB Rows -
100x10
100x10
100x10

[Jesin]

Shoulders -
Front Plate Raises (pause at the top) -
3 sets of 10 w/45lb plate

Side Lat Raises (pause at the top) -
3 sets of 10 w/30lb DBs

Rear Delts -
3 sets of 10 w/40lb DBs

Seated Shrugs -
3 sets of 15 w/100lb DBs

**30sec rest

[FSUFan4]

Jesin, things are still looking good. Those are some heavy ass pulldowns!

[Jesin]

Thanks man...I want my pullups up!! lol I noticed my back getting much bigger and more defined tho which is really good.

Arms -
Tris -
CGBP -
215x8
215x8
215x8

Pushdowns -
110x10
110x10
110x10

1 Armed Pushdowns -
50x10
50x10
50x10

Bis -
Seated DB Cruls -
60x10
60x10

1 Armed Preachers -
45x10;35x10;25x10
45x10;35x10;25x10

Hammer Preachers -
100x10
100x10

[Jesin]

Thanks man...I want my pullups up!! lol I noticed my back getting much bigger and more defined tho which is really good.

Arms -
Tris -
CGBP -
215x8
215x8
215x8

Pushdowns -
110x10
110x10
110x10

1 Armed Pushdowns (reverse grip) -
50x10
50x10
50x10

Bis -
Seated DB Cruls -
60x10
60x10

1 Armed Preachers -
45x10;35x10;25x10
45x10;35x10;25x10

Hammer Preachers -
100x10
100x10

[Jesin]

Cardio -
30mins - 13.8kms

[Jesin]

Chest -
Flat Bench -
135x20
225x10
245x10
245x8

Incline Bench -
80x10
100x9
100x8

Dips -
3 sets of 15 - BW

[Jesin]

Cardio -
40mins - 18.7kms

[Jesin]

Back -
Pullups -
BWx5
BWx5
BWx5

CG Pulldowns -
210x10
210x8
210x8

Tbar Rows -
175x8
175x8
175x8

[Jesin]

Yesterday...

Shoulders -
Front Raises (DBs) -
35x10
35x10
35x10

Side Raises -
35x10
35x10
35x10

Rear Delts -
40x10
40x10
40x10

Seated Shrugs -
100x20
100x20
100x20

[Jesin]

Arms (few days ago) -
Tris -
CGBP -
215x8
215x8
215x8

Pushdowns -
110x10
110x10
110x10

1 Armed Pushdowns (reverse grip) -
50x10
50x10
50x10

Bis -
Seated DB Cruls -
60x10
60x10

1 Armed Preachers -
45x10;35x10;25x10
45x10;35x10;25x10

Hammer Preachers -
100x10
100x10

[Jesin]

Chest -
Flat Bench -
BARx20
135x20
225x10
245x10
275x5

Incline DB -
100x10
100x8
100x3 (Shoulders were SUPER pumped)

Dips -
3 sets of 15 - BW

[Jesin]

Back -
Pullups -
BWx5
BWx5
BWx5

CG Pulldowns -
210x10
210x10
210x8

Tbar Rows -
175x8
175x8
175x8

[FSUFan4]

Hi man. Your workout have seemed to be going pretty well still lately. Keep at it.

[Jesin]

Thanks man. Workouts are going good, feel real good lately

[Jesin]

Chest -
Flat Bench -
135x20
225x15
245x10
275x5

Inclines -
80x10
100x10
100x10
100x8

Dips -
BWx15
BWx15
BWx15

[Jesin]

Back -
Pullups -
BWx6, 4assisted
BWx5, 5assisted
BWx5, 5assisted

CG Pulldowns -
200x10
200x8
200x8

Tbar Rows -
150x10
150x10
150x10

[Jesin]

Shoulders -
Front Raises -
45lb plate - 3 sets of 15

Side Raises (pause at the top) -
30lbs DBs - 3 sets of 10

Rear Delts -
40lbs DBs - 3 sets of 10

Seated Shrugs -
100lb DBs - 3 sets of 15

[Jesin]

Chest -
Flat Bench -
135x20
225x15
245x10
225x8 (pause 2 secs at the bottom not resting on my chest)

Inclines -
75x10
95x10
95x10
95x6

Dips -
BWx15
BWx15
BWx15

[Jesin]

Back -
Pullups -
BWx6, 4assisted
BWx5, 5assisted
BWx5, 5assisted

CG Pulldowns -
210x10
210x8
210x8

Tbar Rows -
150x10
150x10
150x10

[muscledan]

hey man, just droppin by, workouts look great.

just curious- why dont you do any pressing for shoulders? looks like all youve got is raises

[Jesin]

Thanks bro.

This March it will be 2yrs...I hurt my shoulder and couldnt do any pressing movements for a long time. For awhile all I could do was flat bench but no inclines. Its starting to act up again actually during inclines now since Ive start going heavy again. But anyways my physiotherapist said stay away from all overhead presses....so Im doin that.

[Jesin]

Shoulders -
Front Plate Raises -
45x15
45x15
45x15

Side Raises (pause at the top) -
20x15
20x15
20x15

Rear Delts -
40x10
40x10
40x10

Seated Shrugs -
100x20
100x20
100x20

[Jesin]

Arms -
Tris -
Pushdowns Supersetted W/OH Rope Extensions -
110x10;45x15
120x10;45x15
120x10;45x15

1 Armed Pushdowns (reverse grip) -
40x10
40x10
40x10

Bis -
Seated DB Cruls -
60x10
60x8
60x7

1 Armed Preachers -
45x10;35x10;25x10
45x10;35x10;25x10
45x10;35x10;25x10

Hammer Preachers -
110x15
110x13
110x10

[Jesin]

New Diet - Timed Carb Dieting

http://www.ironaddicts.com/forums/showthread.php?t=3398

Gonna give it a shot. After breakfast and protein my ratio is 49/47/4 Protein/Fat/Carbs. See how it goes along with cardio as soon as I wake up.

[littlechick]

New Diet - Timed Carb Dieting

http://www.ironaddicts.com/forums/showthread.php?t=3398

Gonna give it a shot. After breakfast and protein my ratio is 49/47/4 Protein/Fat/Carbs. See how it goes along with cardio as soon as I wake up.

good luck...

[Jesin]

Thanks chick

[Jesin]

Chest -
Flat Bench -
BARx20
135x20
225x15
245x10
275x3

Incline DB -
100x10
100x8
100x8

Dips -
3 sets of 15 - BW

[Jesin]

1st day of the timed carb diet. Suppose to be a 40/40/20 Protein/Fat/Carbs.

Total: 2550
Fat: 108 976 39%
Carbs: 150 581 23%
Protein: 231 926 37%

12grams of carbs Preworkout, Rest was post workout, and my 40/30/30 meal.

[Jesin]

Back -
Pullups -
BWx8
BWx7.5
BWx6

CG Pulldowns -
200x10
200x8
200x8

DB Rows -
100x10
100x10
100x10

[Jesin]

Totals for today -

Total: 2459cal
Fat: 102g 37%
Carbs: 127g 21%
Protein: 258g 42%

[Jesin]

Shoulders -
Front Raises (DBs) -
35x10
35x10
35x10

Side Raises -
20x10
20x10
20x10

Rear Delts -
40x10
40x10
40x10

Seated Shrugs -
100x20
100x20
100x20

[Jesin]

3rd Day -

Total: 2448cal
Fat: 100g 38%
Carbs: 122g 20%
Protein: 248g 42%

[Jesin]

Tris -
Pushdowns -
100x15
100x15
100x15

OH Rope Extensions -
50x15
50x15
50x15

1 Armed Pushdowns (reverse grip) -
40x10
40x10
40x10

Bis -
Seated DB Cruls -
60x10
60x10
60x9

1 Armed Preachers -
45x10;35x10;25x10
45x10;35x10;25x10
45x5;35x6;25x6 (arms were toast)

Hammer Preachers -
100x10
100x10
100x8

[scott_donald]

severe lack of comments in here jesin...

looking good tho...

have you tried any fat burners before...

[Jesin]

Yea I dont expect any since I dont leave many to other ppl. Ill try.

Ahh I tried fat burners long ago, last was the original Clenbrutrx and it was phenominal. But no I havent tried anything recently.

[Jesin]

4th day -

Total: 2357cal
Fat: 95g 38%
Carbs: 141g 24%
Protein: 222g 39%

[Jesin]

Chest (yesterday) -
Flat Bench -
155x20
225x15
315x1 (easy)
335x1
295x3
225x5 (pause set)

Incline Bench (DB) -
80x10
100x10
100x10
100x10

Dips -
BWx15
BWx15
BWx15

Total: 2051
Fat: 83g 37%
Carbs: 113g 22%
Protein: 209g 41%


Today -
Back -
Pullups -
BWx6
BWx6
BWx6

CG Pulldowns -
200x8
200x8
200x8

DB Rows -
100x10
100x10
100x10

[Jesin]

Total: 2356
Fat: 98g 39%
Carbs: 122g 21%
Protein: 231g 40%

[scott_donald]

Yea I dont expect any since I dont leave many to other ppl. Ill try.

Ahh I tried fat burners long ago, last was the original Clenbrutrx and it was phenominal. But no I havent tried anything recently.

i am goin to give them a try...

ye true...

nice pr tho toda... certianly cant complain... you are back to pring...

[Jesin]

Yup! I was pumped. Im guessin my max is somewheres between 340/350 which I did not expect at all!! Diet is going good too. You dont nearly consume as much food tho since you get alot of your cals from fat, which could be another way the diet works. But ya Im thinkin on trying Lipo 6...reviews look positive. What are you going to try?

[Jesin]

Shoulders -
Front Plate Raises (pause at the top) -
45x15
45x12
45x12

Side Raises (pause at the top) -
20x10
20x10
20x10

Rear Delts -
40x10
40x10
40x10

Seated Shrugs -
100x20
100x20
100x20

[Jesin]

Total: 2361
Fat: 108g 42%
Carbs: 119g 20%
Protein: 218g 38%

[Jesin]

Tris -
Pushdowns Supersetted W/OH Rope Extensions -
120x15;50x15
120x12;50x15
120x12;50x15

1 Armed Pushdowns (reverse grip) -
40x10
40x10
40x10

Bis -
Seated DB Cruls -
60x10
60x10

1 Armed Preachers -
40x10;30x10;20x10
40x10;30x10;20x10

Hammer Preachers -
100x10
100x10

[Jesin]

Total: 2484
Fat: 111g 41%
Carbs: 116g 19%
Protein: 245g 40%

[Jesin]

Chest -
Flat Bench Supersetted W/Jumping Jack Pushups -
225x15; Set Of 10
225x12; Set Of 10
225x10; Set Of 8

Dips Supersetted W/Elevated Pushups -
BWx15; Set of 20
BWx15; Set of 12
BWx15; Set of 10

Incline Bench (DBs) -
90x10
90x10
90x10

**Jumping Jack Pushups were hard as helllllllll**

[Jesin]

Total: 2316
Fat: 98g 39%
Carbs: 114g 20%
Protein: 227g 40%

[Jesin]

Back -
CG Pulldowns -
210x8
210x8
210x8

1 Armed DB Rows -
125x8
125x8
125x8

Pullups -
BWx6
BWx5
BWx5

[Jesin]

Shoulders -
Front Plate Raises (pause at the top) -
45x15
45x15
45x15

Side Raises (pause at the top) -
30x10
30x10
30x10

Rear Delts -
40x10
40x10
40x10

Seated Shrugs -
100x20
100x20
100x20

[Jesin]

Yesterday -
Total: 2587
Fat: 114g 41%
Carbs: 122g 19%
Protein: 253g 40%

Today -
Total: 2203
Fat: 94g 40%
Carbs: 116g 21%
Protein: 210g 39%

[Jesin]

Tris -
Pushdowns Supersetted W/OH Rope Extensions -
120x15;50x15
120x12;50x15
120x12;50x15

1 Armed Pushdowns (reverse grip) -
30x15
30x15
30x15

Bis -
Seated DB Cruls -
60x8
60x8
60x8

1 Armed Preachers -
40x10;30x10;20x10
50x10;40x10;30x10;20x10
50x10;40x8;30x10;20x10

Hammer Preachers -
110x10
110x10
110x10;70x10

[scott_donald]

a fulll week for me into a propper cut...

hmmm this is hard work not to eat...

you have done this for months...

some very intense lifting... impressive...

[Jesin]

Thanks Scott. You trying any fatburners like you were saying? I didnt start any yet. Im still dropping without losing strenght so far (slowly dropping but at least Im keeping strenght). And yea its really hard to actually follow a diet exactly how its laid out without eating the foods you are use too. This is my 3rd week on this timed carb diet. Ill weigh myself tomorrow and update.

[Jesin]

Chest -
Flat BB -
135x20
225x15
275x5
245x10

Incline -
100x10
100x10
100x10

Dips -
BWx15
BWx15
BWx15

[Jesin]

Shoulders (missed back) -
Front Plate Raises -
45x15
45x15
45x15

Side Lats (pause at the top) -
30x10
30x10
30x10

Rear Delts -
40x10
40x10
40x10

Seated Shrugs -
100x20
100x20
100x20

[Jesin]

Total: 2243
Fat: 107g 44%
Carbs: 121g 21%
Protein: 191g 35%

[Jesin]

Tris -
Pushdowns -
125x10
125x10
125x10

OH Rope Extensions -
50x15
50x15
50x15

1 Armed Pushdowns (reverse grip) -
30x15
30x15
30x15

Bis -
Seated DB Cruls -
60x8
60x8

1 Armed Preachers -
50x10;40x10;30x10;20x10;10x10
50x10;40x10;30x10;20x10;10x10

Hammer Preachers -
90x10
90x10

[Jesin]

Total: 2312
Fat: 102g 41%
Carbs: 114g 20%
Protein: 219g 39%

[Jesin]

Chest - WEAK DAY :/
Flat BB -
135x20
225z10
255x8
315x0

Incline DB -
Shoulder hurt - tried 80s and 100s

Dips -
BWx15
BWx10
BWx10

[littlechick]

what did you do to your shoulder?

[Jesin]

Ahhh its an injury that happened 2 yrs ago...inflamation the docs said. w/e

[Jesin]

Back/Bis -
Pullups -
BWx8
BWx8
BWx6

CG Pulldowns -
200x10
200x10
200x8

1 Armed DB Rows -
125x8
125x8
125x7

Standing DB Curls -
70x7
70x6

Hammer Preachers -
120x10
120x10

1 Armed Cable Curls -
20x10
20x10

[Jesin]

Day off and Shoulders since Tues -

Today -
Arms -
Tris -
Pushdowns -
125x10
125x8
125x8

OH Rope Extensions -
50x15
50x15
50x15

1 Armed Pushdowns (reverse grip) -
30x15
30x15
30x15

DB Curls (drop set) -
80x5;70x3;60x3;50x5;40x5;30x8;20x8
80x2;70x2;60x2;50x2;40x2;30x6;20x6

Hammer Preachers -
90x10
90x8

Incline Curls -
30x10
30x10

[Jesin]

Chest -
Flat BB -
135x20
225x10
245x8
255x6

Incline DB -
Shoulder hurt - tried 80s and 100s

Dips Supersetted W/Pushups -
BWx15
BWx15
BWx15

Shoulder is starting to act up again. Dont know what eles to do. I take anti-inflamatories everyday and warm it up before the gym and ice it afterwards. Back to the docs I guess.

[scott_donald]

why not try reduced rom... my shoulder kills at full rom but not with my reduced rom...

[Jesin]

Yea I can do them reduced and kind to with my elbows tucked into my sides. Might have to start doin that. :/

Hows the cut going anyways?

[scott_donald]

Yea I can do them reduced and kind to with my elbows tucked into my sides. Might have to start doin that. :/

Hows the cut going anyways?

completely stallled canmt budge teh dam ab fat... have 5 weeks on firday to get rid of it or i loose my bet... plus want to look good in florida!!!

[Jesin]

Still got 5 weeks! Lots of time bro. Did you try any burners?

[scott_donald]

Still got 5 weeks! Lots of time bro. Did you try any burners?

yep... dunno if they do anything or not...

[Jesin]

Sick at the end of last week -

Yesterday - Chest -
Flat Bench -
135x20
225x10
245x8
225x6 (pause set)

Incline Bench -
100x10
100x10
100x8

Dips -
BWx15
BWx15
BWx15

Today - Back/Bis
Pullups -
BWx8
BWx8
BWx7

CG Pulldowns -
200x10
200x8
200x7

1 Armed DB Rows -
125x8
125x8
125x8

Bis -
Preacher Curls (EZ Bar) -
90x10
90x10
90x10

Hammer Preachers -
90x15
90x15
90x15

Cable Preachers -
50x10
50x10
50x10

Weight - 230lbs - Down 20lbs since middle of January

[Jesin]

Legs -
Leg Press Supersetted W/Leg Extentions -
200x15;50x15
200x15;50x15
200x15;50x15
200x15;50x15

Ham Curls -
25x15
25x15
25x15
25x15

Seated Calves -
100x15
100x15
100x15

Legs are weak but Im going much lighter as I work my way back in and strenghten my knee.

[Jesin]

Chest -
Flat Bench -
135x20
225x10
225x10
225x10

Incline Bench -
100x10
100x10
100x8

Dips -
BWx15
BWx15
BWx15

[Jesin]

Back/Bis
Pullups -
BWx8
BWx8
BWx8

Cable Rows -
250x8
250x8
250x7

BB Rows -
225x10
225x8
225x8

Bis -
Preacher Curls (EZ Bar) -
90x15
90x15
90x15

Hammer Preachers -
90x15
90x15
90x15

Cable Preachers -
60x10
60x10
60x10

[Jesin]

Legs -
5 sets of 20 - 200lbs

Leg Extensions -
5 sets of 20 - 50lbs

Ham Curls -
5sets of 20 - 25lbs

Seated Calves -
5 sets of 20 - 100lbs

[scott_donald]

reps...

[FSUFan4]

Glad to see you're still around Jesin. How are things/

[MXdawg2]

Great job working around the shoulder injury.

[Jesin]

scott_donald - reps...
Thanks Scott.....hows the cut going? Try anything yet?

FSUFan4 - Glad to see you're still around Jesin. How are things/
Yea Im stilll here bro...Ahh things are busy as u can tell, havent been around much and from now on Ill have more time so Ill be checking everyones journals. Knee is 100% no pain or stiffness....Shoulder is buggin me a bit but its comming along and the cut is going great. Diet is in check and I do cardio every morning. Im down to 228lbs as of this morning. :D

MXdawg2 - Great job working around the shoulder injury.
Thanks MX! Ill be checkin out journals later on and from now on.

[Jesin]

Arms -
Pushdowns -
120x10
120x10
120x10

OH Rope Extensions -
70x10
70x10
70x10

1 Armed Pushdowns -
30x10
30x10
30x10

DB Curls (drop set) -
70x8;60x6;50x6;40x5;30x8;20x9;10x14
70x3;60x4;50x4;40x4;30x4;20x6;10x10

1 Armed Preachers -
50x10;40x10;30x10;20x10;10x10
50x8;40x10;30x10;20x10;10x10

21s Supersetted W/Incline Curls -
21s - 20lb dbs - Incline Curls - 30lb dbs
2 sets - 10 reps on incline curls

[FSUFan4]

So you're cutting with the LL Cool J book? Got a link to it?

[Jesin]

Nope still not out on torrents but if you give me a day or 2 Ill type it out for you and send it to ya ina PM. But no I didnt start it yet, I want to get another 3 weeks into doing legs again then Ill start. Rite now Im doing a 5day bodybuilding routine I made up along with cardio 4/5times a week in the morning and my diet is Timed Carb dieting. Since about the middle of Jan I went from 250/250 to 228. ;)

[FSUFan4]

Nope still not out on torrents but if you give me a day or 2 Ill type it out for you and send it to ya ina PM. But no I didnt start it yet, I want to get another 3 weeks into doing legs again then I start. Rite now Im doing a 5day bodybuilding routine I made up along with cardio 4/5times a week in the morning and my diet is Timed Carb dieting. Since about the middle of Jan I went from 250/250 to 228. ;)
wait! I was just reading about this timed carbdiet today... is this what you're doing?

http://forum.bodybuilding.com/showthread.php?t=748534

[Jesin]

wait! I was just reading about this timed carbdiet today... is this what you're doing?

http://forum.bodybuilding.com/showthread.php?t=748534

Yup!! Thats it bro...thats on the Iron Addict site. Only Strenght I lost in was flat bench everything eles either went up or stayed the same, and my bench didnt dip low at all. Ill measure my bodyfat this weekend. I havent measured since I started but I know Im a hell of a lot leaner!

[FSUFan4]

Yup!! Thats it bro...thats on the Iron Addict site. Only Strenght I lost in was flat bench everything eles either went up or stayed the same, and my bench didnt dip low at all. Ill measure my bodyfat this weekend. I havent measured since I started but I know Im a hell of a lot leaner!
can you tell me how much i should eat, cals/carbs/fat/protein

being 5'9 170 if I was doing this timed carb diet? Also, what would my carb up day look like?

[Jesin]

170lbs - start out eating 2000cals

800cals - fat/800cals - protein/400cals - carbs

Approx -
88gs of fat
200gs of protein
100gs of carbs

My carb up days I would eat healthy but I wouldnt eat as much fat and up my carbs and have carbs with pretty much every meal, or like an apple with my shake. Like for breakfast instead of eating just eggs Id cut the eggs back and maybe have 2 slices of toast or a bowl of cereal.

[FSUFan4]

170lbs - start out eating 2000cals

800cals - fat/800cals - protein/400cals - carbs

Approx -
88gs of fat
200gs of protein
100gs of carbs

My carb up days I would eat healthy but I wouldnt eat as much fat and up my carbs and have carbs with pretty much every meal, or like an apple with my shake. Like for breakfast instead of eating just eggs Id cut the eggs back and maybe have 2 slices of toast or a bowl of cereal.
i may try this... Jager suggested it as well.

[Jesin]

i may try this... Jager suggested it as well.

Def man. It could be just me but I find you dont eat as much cause the fat takes up a lot of the cals. Also, I never really needed more then a shake a day to get 230+gs of protein.

[Jesin]

Chest -
Flat BB -
135x20
225x10
225x10
225x10

Incline DB -
95x10
95x10
95x10

Dips -
BWx15
BWx15
BWx15

[Jesin]

I have Tennis Elbow...lol Sweat to god my left side has cancer or something. Left shoulder, knee and now elbow. Nothing big tho, left out pullups today see if it any less painful....it wasnt.

Back/Bis
GC Pulldowns -
200x10
200x8
200x8

Cable Rows -
250x8
250x8
250x8

BB Rows -
225x10
225x8
225x8

Bis -
Preacher Curls (EZ Bar) -
90x15
90x15
90x15

Hammer Preachers -
90x15
90x15
90x15

Cable Preachers -
60x10
60x10
60x10

[scott_donald]

hmmm you certainly are falling apart adn you are not doing it because of another sport...

[Jesin]

hahah nope...maybe I just need a week break. Never took time off ina bit. The knee is perfect and the other 2 things are bareable. So nothing I can do really. Docs will only tell me to stop doing everything and Im not gonna do that.

[Jesin]

Legs -
5 sets of 20 - 200lbs

Leg Extensions -
5 sets of 20 - 50lbs

Ham Curls -
5sets of 10 - 25lbs

Seated Calves -
5 sets of 20 - 100lbs

[Jesin]

Shoulders -
Front Plate Raises -
3 sets of 15 - 45lb

Side Raises -
3 sets of 15 - 30lbs (DBs - pause at the top)

Rear Delt Raises -
3 sets of 15 - 40lbs

Seated Shrugs -
5 sets of 15 - 100lbs

[Jesin]

Arms -
Pushdowns -
120x10
120x10
120x10

OH Rope Extensions -
50x15
50x15
50x15

1 Armed Pushdowns -
30x10
30x10
30x10

DB Curls -
30x30
30x30

1 Armed Preachers -
50x10;40x10;30x10;20x10
50x10;40x10;30x10;20x10

Incline Curls -
30x15
30x15

[scott_donald]

some rest there...

[Jesin]

haha I know. I think Im going to take next week off and do up a new program.

[FSUFan4]

haha I know. I think Im going to take next week off and do up a new program.
week off every now and then never hurt anyone

[Jesin]

Nope thats for sure, and Ill still be doing cardio every morning so its not like its a complete break.

Chest -
Flat BB -
135x20
225x10
225x10
225x9

Incline DB -
100x6
100x10
100x8
*weird

Dips -
BWx15
BWx15
BWx15

[FSUFan4]

Dude you have some nice strength in da chezt

[MXdawg2]

Really strong on inclines man, looks like your manhandling those 100's.

[Jesin]

Thanks fellas. Yea the 100s are getting easy each week. Its hard getting use to the short rest periods between sets. 1min tops between all my sets make it hard to stay heavy. During this cut the only thing that dipped was flat bench, everything eles stayed the same or I gained. So this timed carb diet is going well. I weigh in tomorrow, Ill post in the am.

[FSUFan4]

Thanks fellas. Yea the 100s are getting easy each week. Its hard getting use to the short rest periods between sets. 1min tops between all my sets make it hard to stay heavy. During this cut the only thing that dipped was flat bench, everything eles stayed the same or I gained. So this timed carb diet is going well. I weigh in tomorrow, Ill post in the am.
You will get used to the short rest periods and will be like a machine in the gym.

[Jesin]

Back/Bis
Pullups -
BWx8
BWx8
BWx8

Cable Rows -
250x8
250x8
250x8

BB Rows -
225x10
225x10
225x8

Bis -
Preacher Curls (EZ Bar) -
90x15
90x15
90x15

Hammer Preachers -
90x15
90x15
90x15

Cable Preachers -
60x10
60x10
60x10

[scott_donald]

classsic jesin workout... but dam you need to get some prs...

feel you stagnated for years now...

[Jesin]

I did really. I never try and move up and right now Im just worried about getting lean. Only PRs Im getting are comming from pullups/arms and adding weight to dips.

[Jesin]

Legs -
5 sets of 20 - 300lbs

Leg Extensions -
5 sets of 20 - 75lbs

Ham Curls -
5sets of 10 - 25lbs

Seated Calves -
5 sets of 20 - 100lbs

[Jesin]

Shoulders -
Front Plate Raises -
3 sets of 15 - 45lb

Front DB Raises -
3 sets of 15 - 20lb (pause at the top)

Side Raises -
3 sets of 15 - 20lbs (DBs - pause at the top)

Rear Delt Raises -
3 sets of 15 - 30lbs

Seated Shrugs -
3 sets of 15 - 100lbs

**all supersetted...very exhausting workout**

[scott_donald]

fair enough... use more compounds!!!