Jesin's Journal

[Brego]

good legs, good cardio, but how can you love cardio?!

[Jesin]

I dono brego man, just starting to see more and more results and liking it more...Im even freaking myself out lol

[Jesin]

Arm day
Tris -
Skullcrushers -
90x10
110x10
110x10
110x10
Supersetted With
Pushdowns (w/rope) -
35x10
35x10
35x10

1 Armed Reverse Grip Pushdowns -
20x15
20x15
20x15

Seated DB Curls -
60x6
60x6

Preacher Curls -
90x15
110x10

Incline Curls -
30x10
30x10

**Doing Back/bis starting on Tuesday.

[Jesin]

Cardio -
20mins - 9.5kms

Took today off lifting wise so I can do back/bis tomorrow.

[mivi320]

Nice cardio, nice weights.

[j_neatherlin]

Another little update...down to 240lbs (dropped 17lbs so far) and almost 2" off the waist.
good journal you've got here.

awesome progress, too! goodluck.

[Jesin]

Thanks fellas....

Cardio this morning...
20mins - 9.2kms

[Jesin]

Back/Bis -
CG Pulldowns -
100x10
200x6
200x6
200x6

WG Pulldowns -
150x8
150x8
150x8

Tbar Rows -
150x8
150x6
150x6

Seated DB Curls -
60x5
60x5

Hammer Preachers -
90x15
90x12

Incline Curls -
30x10
30x10

**everything felt weak except CG Pulldowns

[waitlifter82]

Solid Workout, J

[sword chucks]

Strong pulldowns

you do more than just the single warmup set right?

[Jesin]

Thanks WL

SC - nope....warmup set. Why?

[mivi320]

Great looking pulldowns!

[scott_donald]

do some chins...

none the less great workout... as said before u must have a great back...

[Jesin]

Thanks fellas...

I dont think I can do chins scott...Maybe when I drop some more weight.

[Brego]

jesin everythign has felt weak to me since june 1

[j_neatherlin]

lookin pretty solid to me, bro.

do you use a T-bar machine or do you just shove a bar in a corner and row it?

[Jesin]

Yea Brego, cutting sucks man....


j_neatherlin - Tbar Machine bro

[Jesin]

Cardio Day -
40mins - 16.8kms

[Jesin]

Cardio this morning...
20mins - 9.1kms

[Jesin]

Legs and Forearms -
Leg Press -
300x10
550x8
550x6
550x6

Leg Extensions -
100x10
200x10
200x10
200x10

Hamstring Curls -
70x10
70x10
70x10

Seated Calves -
100x15
100x15
100x15

1 Arm Wrist Curls -
30x15
30x15
30x15
Supersetted With -
Rope Twists -
12.5lbs - up and down 3 times for 3 sets
Supersetted With -
Reverse Curls -
50x15
50x15
50x15

[Jesin]

Shoulders/Tris -
Tris -
JM Press -
110x12
110x10
110x10

Pushdowns -
100x10
100x10
100x10
Supersetted W/
OH Cable Extensions -
50x10
50x10
50x8

1 Armed Reverse Grip Pushdowns -
20x15
20x12
20x10

Front Raises (plate) -
45x10
45x10
45x10

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

Rear Delts -
30x10
30x10
30x10

Shrugs -
100x15
100x15
100x15

[scott_donald]

loving the volume...

why u lift on canada day...

i never bothered... went to the parade an other stuff down town...

[Jesin]

It was raining here Scott.....nothing was going on.

[scott_donald]

It was raining here Scott.....nothing was going on.

that sucks i was at big thing at milenium park here...

[Jesin]

ahhhh musta been good...I would have liked to go to PEI...they had 3 Doors Down, Breaking Benjamin, Staind and others playing alllllll weekend.

[Jesin]

Drank last nite....cardio this morning....grossssssssssss
20mins - 8kms.

[j_neatherlin]

good workouts man

[Jesin]

Back/Bis -
Back/Bis -
CG Pulldowns -
100x10
200x8
200x6
200x6

WG Pulldowns -
150x8
150x8
150x8

Tbar Rows -
150x6
150x6
150x6

Seated DB Curls -
60x5
60x5

Hammer Preachers -
90x12
90x10

Incline Curls -
30x10
30x10

[sword chucks]

like scott always says, nice volume :)

[mivi320]

like scott always says, nice volume :)

ye :D

Nice workout, J.

[Jesin]

Thanks Fellas...

[Jesin]

Cardio -
20mins - 8.9kms

[j_neatherlin]

solid, strong work.

what did you do for cardio? run?

[Jesin]

Nah man, its way too hot out lately with the humidity and ****...bike in the gym.

[heavylifter954]

nice back workout...what are the closegrip pulldowns supposed to do.

[Jesin]

Yesterday -
went biking...28kms, (14kms one way, 14kms back) biked to go swimming, then went to the gym...

Shoulders/Tris -
Front Raises (pause at top) -
30x10
30x10
30x10

Side Raises (pause at top) -
30x10
40x8
40x7

Rear Delts -
30x10
30x10
30x10

Shrugs -
100x10
100x10
100x10

Pushdowns -
85x10
85x10
85x10
Supersetted W/ -
1 Armed Reverse Grip Pushdowns -
20x10
20x10
20x10

JM Presses -
110x10
110x10
110x10

[scott_donald]

thought u were gon to use a bb... there is no progression there wither with volume or weight so not goin to grow...

[Jesin]

I posted before I dont like using the BB....hits my nuts...very uncomfortable.

[scott_donald]

I posted before I dont like using the BB....hits my nuts...very uncomfortable.


try an ez bar... or behind the back... u need to progess womehow there...

[Jesin]

Cardio
25mins - 10kms

Cool, Ill try behind the back.

[Brego]

good workouts Jesin, lots of volume.

Also, the cardio is looking solid.

[heavylifter954]

why dont you do some type of pressing movement for your shoulders??

[Jesin]

Thanks Brego...working my ass off to get cut man.

HL954 - My shoulder is messed...cant do any pressing movements, hence the lack of any chest workout.

[j_neatherlin]

nice work bro. you don't do any OHP's for delts?

[Jesin]

j_neatherlin - I cant man...my shoulder is F'ed.

Cardio this morning...
20mins - 9.4kms

[Jesin]

Back/Bis -
CG Pulldowns -
100x10
200x8
200x8
200x7

WG Pulldowns -
150x8
175x8
175x8

Tbar Rows -
150x10
175x8
175x8

Standing DB Curls -
70x6
70x5

Preacher Curls -
110x10
110x7

Hammer Preachers -
90x12
90x10

[sword chucks]

nice workout!

[scott_donald]

awesome work... strong rowing as normal...

[Jesin]

Thanks fellas....I think those CG pulldowns are PR's at 8's. Next week I try my feared nemisis.....deadlifts.

[heavylifter954]

strong workout...about how long before your shoulder heals??and good luck with the deads next week.

[j_neatherlin]

good job on those CG's bro. moving some nice weight.

what did you do to your shoulder?

goodluck getting back to the deads. they are worth it.

[Jesin]

Heavylifter954 - Thanks man....Dono about the shoulder, tryin to get Physio for it....been 12 weeks now. :(

j_neatherlin - Thanks bro...Never did deads before....I tore my acl a long time ago and thats why I never tried them or squats...

[Jesin]

Cardio this morning (just a note, most time when I do cardio it is fasted)...
20mins - 9.2kms

[scott_donald]

how is the fat loss...

[Jesin]

Right now, i just ate chicken and brocolli and finished off a pot of tea....but Im weighing in at 235lbs....down from 257lbs....I can also pulloff and put on a 36 jeans without unbuttoning where they fit when I started...So Im quite pleased with how its going. Ill measure my BF% tomorrow morning.

[scott_donald]

awesome... looking forward to the measurement...

[ADEELMAX]

Amateur Amateur Amateur Do You Want Me To Say It Again? This Work Out Shows Your Lack Of Motivation 6 To 12 Sets Per Muscle Come On Guy What Up With That, Did You Learn Nothing When You Went To Physical Education In Middle School? Intensity And Hard Work And Not Giving You Up Will Get You Every Dawg, Now Come On Add More Then 2 To 3 Exercises Per Body Part F*** Everything Mike Mentzer And His Hit Program You Can Do It And I'll Be Back To Check Up On You Jessica Keep Up The Work You Got The Motivation You Just Need A Little More Drive

Peace,

[Jesin]

hahaha I like this fool...

[DB15]

hi

[JAGERBOY]

Still got the heavy DB curls

[Jesin]

DB....whuddup....you are never around anymore.

Thanks Wheelies....first time I got 70's in about a year

[mivi320]

Looking solid as usual, Jesin. Keep it up bro!

[Jesin]

Leg Press -
300x10
400x10
550x10
550x8

Leg Extensions -
200x10
200x10
200x10

Hamstring Curls -
70x10
70x10
70x10

Seated Calve Raises -
100x15
100x15
100x15

[scott_donald]

Amateur Amateur Amateur Do You Want Me To Say It Again? This Work Out Shows Your Lack Of Motivation 6 To 12 Sets Per Muscle Come On Guy What Up With That, Did You Learn Nothing When You Went To Physical Education In Middle School? Intensity And Hard Work And Not Giving You Up Will Get You Every Dawg, Now Come On Add More Then 2 To 3 Exercises Per Body Part F*** Everything Mike Mentzer And His Hit Program You Can Do It And I'll Be Back To Check Up On You Jessica Keep Up The Work You Got The Motivation You Just Need A Little More Drive

Peace,


what the hell...

oh well...

solid session today... hurry up and heal tho so u can squat

[heavylifter954]

another solid looking workout...keep it up

[Jesin]

Scott....ya I dono bout that fella hahha

Thanks HL

[sword chucks]

LMAO sorry to see about the trolls but nice workout!

[Jesin]

lol thanks SC

[j_neatherlin]

nice heavy leg presses.

why are your leg extensions so much stronger than your leg curls? is it just that the machines are different and the weights don't correlate? or do you have a big imbalance?

[Jesin]

Shoulders/Tris -
Front Raises - 45lb Plate (2sec pause at top) -
3 sets of 10

Side Raises (pause at top) -
30x10
40x8
40x8

Rear Delts -
30x10
30x10
30x10

BB Shrugs (behind the back) -
315x15
375x10
375x10

JM Presses -
110x10
110x10
110x10

Pushdowns -
100x10
100x8
100x8

1 Armed Reverse Grip Pushdowns -
20x20
20x15
20x12

[Jesin]

nice heavy leg presses.

why are your leg extensions so much stronger than your leg curls? is it just that the machines are different and the weights don't correlate? or do you have a big imbalance?

Thanks j.....Not sure man, my gym is OLD school and the leg extension machine is the same maching we do leg curls on...we jus flip over and lay on our stomachs and do them there....buddy of mine said they are 10 times harder in this gym then say a gym with all new equipment. Like doing cable rows/or any machine work we actually stack 50lb plates on a lil bar and hook the cable up, no stacks with a pin.....when I go to the college gym I feel 100 times stronger in there then at the gym I currently go to, for example on seated rows the stack goes to 300lbs, and I can rip that off EASY compared to 250lbs at "my" gym.

[heavylifter954]

whats a jm press??

[Jesin]

Cardio...
3.6km run this morning...didnt time myself.

[Jesin]

Yesterday's Workout....

Back/Bis -
CG Pulldowns -
100x10
200x8
200x8
200x6

WG Pulldowns -
150x8
150x8
150x8

Tbar Rows -
150x8
150x8
150x8

DB Curls -
70x6
70x5

Hammer Preachers -
110x10
110x10

Incline Curls -
30x10
30x10

[mivi320]

Nice pulldowns are DB curls. How wide of a grip do you use on WG Pulldowns? Everything looks solid, man. Keep it up.

[DB15]

DB....whuddup....you are never around anymore.

Thanks Wheelies....first time I got 70's in about a year
yea I know

ive been brainwashed ahahahha long story


nice job man with everything keep it up

[scott_donald]

nice back day... this is becoming a big cliche for me to u know...

[Jesin]

Thanks a lot guys....I love my back days :p....on WG pulldowns I use a touch wider then shoulder grip.


heavylifter954 - whats a jm press??
- Kind of like a combiation of a skullcrusher and CG bench press....

[Jesin]

Today...
Cardio -
20mins - 9.0kms
Also threw in a little chest workout...
Flat Bench Pause Sets - 5sec Pauses
115x10
115x10
115x10
115x10
115x10

...meh...

[JAGERBOY]

Nice job, but why the random benching?

[Jesin]

Just trying to get the motion in there since this has been 13weeks since I was able to actually do a chest workout...had no pain in the shoulder, but I tried incline with just the bar and I had some uncomfortable-ness.

[Brego]

Nice couple of sessions there JEsin. Keep up the hard work.

[j_neatherlin]

good sessions bro. nice to see that the shoulder isn't bothering you when you bench.

i gotcha on the leg ext/leg curl machine. we have one of those too, but i never use it!

[Jesin]

Brego - Thanks bro

J - Ya man, its totally different when you go to a gym with an actual leg curl machine...Weight in this gym feels so much more heavier. In the big college gym the cable row machine goes up to 300lbs, and I can rip that off for 10+ reps....its crazy to say the least.

[BPP]

thanks bro


night cardsio is nice...no cars/people to worry about, nice nights...just you and the stars, its nice :)

[mivi320]

Looking good, Jesin.

[heavylifter954]

damn your db curls are insane...i hope you can start doing some chest workouts soon

[Jesin]

Thanks fellas...Ya HL954, Id give anything to be able to do dips at the very least again...Least its starting to loosen up.

[Jesin]

Leg Day -
Leg Press -
300x10
400x10
500x10
550x10
600x7

Leg Extensions -
200x10
200x10
200x10

Leg Curls -
70x10
70x10
70x10

Seated Calve Raises -
150x10
150x10
150x10

[heavylifter954]

nice leg pressing

[Jesin]

Update...
Weight - 236lbs
BF % - 16.09% <----Last summer when I measured (august) I was 17.9....and it def went up during winter.

[waitlifter82]

Update...
Weight - 236lbs
BF % - 16.09% <----Last summer when I measured (august) I was 17.9....and it def went up during winter.

you must be a beast

edit: I mean this in a good way;)

[Heisman2]

Very nice workouts, bro.

If you cut, you'll be at 10% bodyfat while weighing 220, assuming you retain all your muscle. Very nice. :)

[Brego]

good progress so far. And I agree, you must be a beast.

[Jesin]

Wait - Thanks, lol i wish I was but I dont think I am...

Heisman - Thats what Im aiming for now....Cutting for the last little while and am keeping it up til I get down to 10%

Brego - Thanks bro.

[Jesin]

Front Raises - 45lb Plate (2sec pause at top) -
3 sets of 10

Side Raises (pause at top) - 30 sec Rest -
30x10
30x10
30x10

Rear Delts -
30x10
30x10
30x10
Supersetted W/
DB Shrugs -
100x10
100x10
100x10
***30 Second Rest Between Sets

23min Workout

[BPP]

good workout and time bro :cool:

[Jesin]

Thanks Proppy ;) took a page out of your book

[scott_donald]

yep... how the shoulder feeling...

[mivi320]

Great job!

[Jesin]

Thanks guys....and holy **** I fergot that I even did arnold presses!!!!

Arnolds -
45x10
45x8
45x6
** all with 30sec rest TOPS

Shoulder felt decent Scott....its comming along I suppose

[sword chucks]

Hopefully the shoulder will be 100% soon :P

[heavylifter954]

arnolds= a compound moement...its about time

[Jesin]

I agree fellas....Im happy that I was able to do them.

Triceps and Forearms -
CG Bench -
135x10
185x10
185x10
185x10
135x10 (pause set....5sec pause)

Skull Crushers -
110x10
110x10
120x5

1 Armed Reverse Grip Pushdowns -
20x15
20x15
20x15
Supersetted W/ -
OH Rope Extensions -
45x15
45x15
45x15

[Jesin]

Back/Bis -
CG Pulldowns -
100x10
200x8
200x8
200x8

Tbar Rows -
150x10
150x8
150x8
Supersetted W/
WG Pulldowns -
150x8
150x8
150x8

Back Extensions -
3 sets of 20

DB Curls -
70x6
70x5
70x5, 60x8

Preacher Curls (EZ Bar) -
90x15
90x12
90x12

Hammer Preachers -
115x8
115x8
115x8

[timothycrtr]

strong lat pulls man. looks like a solid Back and Bi's workout. question though, i know what DB hammer curls are but Hammer preacher curls?

[Jesin]

Thanks bro...Hammer preachers are using the chambered bar on the preacher bench

[heavylifter954]

nice last few workouts...ive never done hammer preacher curls how do you like them??

[mivi320]

Awesome hammer preachers.

[timothycrtr]

Thanks bro...Hammer preachers are using the chambered bar on the preacher bench

oh ok I just call those preacher curls

[sword chucks]

impressive pulldowns

just business as usual for Jesin

[Jesin]

heavylifter954 - Hammer preachers are un-****ing-real....100 times better then DB preachers. I found I never got enough out of DB preachers.

Mivi - Thanks Bro

SC - haha yea thats for sure my best day I think. Love doing back.

[Heisman2]

Workouts are looking strong. :)

[heavylifter954]

i dont think i have a hammer bar in my gym all we have are straight and ez curls....would doing hammer db curls be just as good if so ill try them tomorrow

[Jesin]

Thanks Heis.....not sure HL954, never tried them with DBs b4

[Jesin]

Cardio...
20mins - 9.6kms

Also ripped off 5sec Pause sets on bench with 115lbs again.

[Jesin]

Shoulders -
Front Plate Raises -
3 sets of 12

Arnold Presses (30secs or less rest between sets) -
45x15
45x10
45x6

Rear Delts -
30x10
30x10
30x10
Supersetted W/
Shrugs -
100x10
100x10
100x10



Triceps -
Jm Presses -
110x10
110x10
110x10

CG Bench -
135x10
185x10
185x10
185x8

1 Armed Reverse Grip Pushdowns -
20x20
20x20
20x20

[mivi320]

CG Bench
185x10
185x10
185x8



Beastin' as usual, Jesin! :D

[Jesin]

Hahha thanks Mivi....cant wait til my shoulder is 100%. I really miss dips and incline.

[Jesin]

Cardio...
20mins -9.8kms

New PR! :D

[Jesin]

Anyone that reads this, have you ever heard of the Velocity Diet by Chris Shugart? Im seriously thinking on trying it.

http://t-nation.com/readTopic.do;jsessionid=72642992FED1CE47569CA36434 BB33AB.hydra?id=546491

[waitlifter82]

Anyone that reads this, have you ever heard of the Velocity Diet by Chris Shugart? Im seriously thinking on trying it.

http://t-nation.com/readTopic.do;jsessionid=72642992FED1CE47569CA36434 BB33AB.hydra?id=546491

Bad idea..... looks almost like UD2.0 w/o a carb up. You WILL lose muscle on this diet w/o 'special' supplementation.

[sword chucks]

I looked at that Velocity diet. That sounds crazy! But probably very effective.

[Jesin]

2 very different views....hmmm

[sword chucks]

I dont like the looks of that diet because while he did lose 16 pounds, only 2 came off his waist actually. I read his whole log. I lost 14lbs, and 3.5 inches off my waist, and Im sure most people get a better weight lost to waist inches lost ratio as well...

I'm surprised he got through it with such a good attitude though, thats good to hear.

[mivi320]

Eh, it looks kinda brutal to me. LBM (lean body mass) is at stake with that diet if you don't take "Special Supps" as waitlifter said. I dunno man, if you think you can pull it off, go for it!

[Jesin]

hmmm I dono, I may just go back on the diet I was on there just before. We'll see...I trust you guys opinions so Ill steer clear.

[mivi320]

hmmm I dono, I may just go back on the diet I was on there just before. We'll see...I trust you guys opinions so Ill steer clear.

Hmm..

Have you given any thought to trying carb cycling? Or even calorie cycling..

[Jesin]

I wa looking/thinking about carb cycling....still unsure. I just want to get over this plateau again. 3 weeks ago I stopped my diet I was on and stopped doing cardio 4-5times a week and cut it down to 2 times a week and jus went on eating about 2-3 times a day, good meals tho. Just stopped for 3 weeks tho see if I can shock my body again starting monday.

[Jesin]

Back/Bis -
CG Pulldowns -
150x10
200x8
200x8
200x8

**FOR THE FIRST TIME EVER!!!!** (Scotty should be proud)
Deadlifts -
135x10
225x10 (felt real easy but akward)
315x1 <--- stopped at the second one...gotta work on form. Felt light just real akward
225x10

Tbar Rows -
150x10
150x10
150x10

DB Curls -
70x6
70x5

Preacher Curls -
90x15
90x15

Hammer Preachers (boys wanted to go light and I was too lazy to keep switching weights) -
90x20
90x17

Overall it was a good day...major pump on my lower back. Just got to get the feel for deadlifts thats all.

[sword chucks]

good deadlifts

nice other stuff too

[scott_donald]

ah a proper workout...

[Jesin]

Feels weird doing the deadlifts. I dono Ill get use to it I guess

[Jesin]

Tell ya one thing boys, my lower back is sore already! Now I just gotta work on not being so weak on them ;)

[JAGERBOY]

First time ever huh, not bad.

[mivi320]

Good work, J. Keep it up.

[Brego]

you had never done deadlifts before and DLed 315? very nice man.

[Jesin]

Thanks fellas...

Wheelies...yea man, first time I ever did the motion/movement. Felt really akward while doing them...hopefully that changes fast and Ill get the feel for them, but Ill tell yas this, Im not stopping...

[j_neatherlin]

GREAT deadlifts!

[Jesin]

Thanks J...

Cardio...
20mins - 9.6kms

[mivi320]

Nice cardio man.

[Jesin]

Thanks Mivi....Still sore from deadlifts/cardio...

Legs -
Leg Press -
300x20
400x20
400x20
400x20

Leg Extensions -
200x10
200x10
200x10

Ham Curls -
50x10
50x10
50x10

Seated Calves -
150x15
150x15
150x15

[Jesin]

Cardio...legs were exhausted...
20mins - 9.0kms

Forearms -
DB Wrist Curls -
30x15
30x15
30x15
Supersetted W/
Reverse Wrist Curls (EZ Curl Bar)
50x15
50x15
50x15
Supersetted W/
Rope Twists -
10lbs - up and down twice, all 3 times.

[Jesin]

Shoulders and Tris -
Front Plate Raises -
45lb Plate - 3 sets of 10 with pauses on the top

Side Lat Raises -
30x10
30x10
30x10
**Pauses at the top

Arnold Presses -
45x13
45x13
45x8
All with 30 secs tops rest in between

Incline Shrugs -
80x15
80x15
80x15

Shrugs -
100x10
100x10
100x10

CG Bench -
185x10
185x10
185x10

Skullcrushers -
90x10
90x10

Pushdowns -
100x10
100x10
100x10

1 Armed Reverse Grip Pushdowns -
20x20
20x17
20x15

[timothycrtr]

good looking workout Hauss, like the volume

[scott_donald]

great volume and glad to see u pressing...

[BPP]

solid solid day bro!

[mivi320]

Very nice!

How do you like those incline shrugs?

[Jesin]

timothycrtr, Scott, Proppy, Mivi - Thanks fellas....

Mivi - the incline shrugs are unreal....they hit differently, I really like them. Give them a hook.

[sword chucks]

nice workouts. are those incline shrugs face up or face down? I used to do them lying face up, it hits the traps in a totally new way

[Jesin]

Face down bro

[Heisman2]

Nice deadlifts for the first time. I suggest you do sets of 3 but make sure you let the bar come to a complete stop between reps just to work on form. Start light and move up when you are comfortable.

[Jesin]

Thanks bro


Cardio -
walk/run 8.1kms - 28mins

No carb day also....Im doing the carb cycling diet.

[sword chucks]

Face down bro

ah i see... the way i understood it was that u do shrugs lying down on the incline bench face up when i saw it in dereks section. Obviously, Ive been doing them wrong ever since. lol

[Jesin]

well I guess we could be both right, jus a different variation...i find face down i feel them more

[Jesin]

Back/Bis -
Back -
CG Pulldowns -
100x10
200x8
200x8
200x8

Deadlifts -
135x10
225x10
225x10
225x10
* felt better today....still gotta get use to it, still feels kinda weird

TBar Rows -
150x10
150x10
150x10

DB Curls -
70x6
70x5

Hammer Preachers -
95x15
95x15

Incline Curls -
30x10
30x10

[Jesin]

No more carbs to come - 47g's today, maybe 49g's if I drink my protien shakes. Anyways....under 50g's for my no carb day.

[Jesin]

Breakdown of today...

Carbs - 49gs
Fat - 49gs
Protien - 286gs
Total Calories - 1800
Total Calories Burned (according to fitday.com) - 4423 ???

Total: 4423
Basal: 2285 52%
Lifestyle: 1377 31%
Activities: 762 17%

[mivi320]

Are you doing Twin Peak's carb cycling plan?

Also, what degrees do you set the incline bench at for those incline shrugs?

[Jesin]

Yea mivi, thats the plan im following....Not sure of the angle...but its the 2nd last pin....60 degrees maybe?

[scott_donald]

would doin low rep and more sets not help u witht he deads as it will help form...

[Jesin]

so do like 5x5's?

[Jesin]

My carb cycling plan...

Monday - no
Tuesday - high
Wednesday - low
Thursday - no
Friday - low
Saturday - high
Sunday - no

[JAGERBOY]

Why carb cycle? Im scared too, I feel like when I did ud2.0, I lost a ton of muscle and strenght.

[Jesin]

A lot of ppl are having success on it, so I wanted to try it out and see how it goes. I hit a plateau 4 weeks ago on my other diet, so I want to switch it up.

[JAGERBOY]

Yeah, Ive kinda hit a plateau too...just with my lower abs. I dont get it, Ive literaly lost 30lbs and still dont have a complete six pack, sucks.

[Jesin]

Def man I wouldnt be happy either.....rite now im 16% BF at 233lbs and Id really like to get down to 10ish and Im not stoppin til I do.

[sword chucks]

good carb cycle plan bro. Expect some great results! I dont know what wheelies is on about but real carb cycling is different than UD2 :D

[Jesin]

Im hoping for great results man. Hope it works

[Jesin]

Cardio...
20mins - 10.1kms (PR in a way...not counting it cos went full out on the last 2mins)

Went full out on the last 2mins - 37-41kms/hr

[Jesin]

High Carb Day -

Carbs - 157gs
Fat - 106gs
Protein - 147gs (no shakes today)
Total Calories - 2153
Total Calories Burned - 4225

Total: 4225
Basal: 2285 54%
Lifestyle: 1464 35%
Activities: 476 11%

[Jesin]

Cardio...
20mins - 9.2kms

Low Carb Day -

Carbs - 70
Fat - 60gs
Protein - 243gs (no shakes today)
Total Calories - 1846
Total Calories Burned - 3211

Total: 3211
Basal: 2285 71%
Lifestyle: 451 14%
Activities: 476 15%

[BPP]

damn, you got specifics down!!! :D

[sword chucks]

dude your high carb day is too restricted i think, you should be havin 400g carbs minimum

fat is too high though, only trace fats on a high day i think :)

[BPP]

yep, high carb day = low fat

[Jesin]

haha thanks Proppy...

SC 400gs MINIMUM!!?!? Thats insane....Ill see what I can do about boosting them up man. What should my fat be then? Its not "bad" fat....I dont eat fried foods, butter...nothing like that

Today I had 3 eggs, 1 footlong sub from subway (whole wheat, roast chicken, lettuce, tomato), 2 bbq'ed porkchops (no carb bbq sauce), 2 boneless skinless chicken breasts, and 1 cup of frozen corn no butter or salt.

[sword chucks]

tasty diet..

yeah 157gs is real low, I mean I consider myself to be one person that makes "a little carbs go a long way", but I have just a little less than that on low carb days. Like today I had about 148g. If you are eating until satisfied carb-wise for 4 meals out of the day, then obviously youre doin it right though.

your fat should just be trace fats, such as the 5g that u get in a cup of oats. besides that just have like lean protein sources, and also no oils, but fish oil is ok i think. Basically, it is an all-carb day plus your regular protein intake, the extra fat is real bad when you are having so many carbs. Also, I bet ur high fat intake is why you couldn't get in so many carbs- you were already full from the fats.

hope this helps. This is exactly what i read from Tps carb cycle articles :)

[JAGERBOY]

ehh...too much work. good luck.

[Jesin]

But I mean, where is all the fat comming from....you seen what i ate....My eggs, I dont add butter, just a tsp of milk and I do them in the microwave...no sauces or cheese on my sub...4 TBSP of bbq sauce total - 0g of fat. On fitday is sez my fat is from the porkchops...but they are lean porkchops w/no fat? I dont know, Ill try and keep them down tho.

[Jesin]

HIIT Cardio - 2 mins warmup.....11 intervals (30sec/30sec)...5 min cool down.

17:30mins total - 9.3kms
Very nice....I think I might starting doing HIIT again.

[heavylifter954]

i hate cardio

[Jesin]

No Carb Day -

Carbs - 48gs
Fat - 37gs
Protein - 264gs
Total Calories - 1607
Total Calories Burned - 3352

Total: 3352
Basal: 2285 68%
Lifestyle: 449 13%
Activities: 619 18%

[MXdawg2]

Damn, nice to see how thorough you are on your diet and training. It will def pay off.

[Jesin]

Hopefully bro....watching it real close this time.

[Jesin]

boys didnt think i was getting enought cals and fat on no carb days so they suggested 4-6tbsps of peanut butter....I added 4 for today which gave me new totals....

58gs of carbs
71gs of fat
280gs of protien
2015 cals

[heavylifter954]

looks good

[Jesin]

thanks bro

[sword chucks]

But I mean, where is all the fat comming from....you seen what i ate....My eggs, I dont add butter, just a tsp of milk and I do them in the microwave...no sauces or cheese on my sub...4 TBSP of bbq sauce total - 0g of fat. On fitday is sez my fat is from the porkchops...but they are lean porkchops w/no fat? I dont know, Ill try and keep them down tho.

well eggs have some fat of course, but maybe fitday just had a little glitch? I donno. 106g of fat seems like a lot bro :D

[Jesin]

yea i dono....weird, meh I know Im not eating "bad" fat tho

[Jesin]

Yesterday, had bareky any time to do anything....wasnt feeling good either....didnt do cardio....and my low carb day was a no carb day.

Totals -
Carbs - 31gs
Fats -32gs
Protien - 170gs (No Shakes)
Total Calories - 1317
Total Calories Burned - 2741

Total: 2741
Basal: 2285 83%
Lifestyle: 457 17%
Activities: 0 0%

Today is high carb day and Ill be doing HIIT cardio again.

[Jesin]

Cardio -
HIIT
5min Warm Up
15 30sec intervals
5min Cool Down
Total Time 24:30mins
Total Travelled - 10.6kms

[mivi320]

Good cardio, J!

Do you do your HIIT outside or on the treadmill?

[Jesin]

bike bro

[Jesin]

Yesterday High Carb Day -
Totals -
Carbs - 231gs
Fats - 50gs
Protien - 235gs (No Shakes)
Total Calories - 3056
Total Calories Burned - 3563

Total: 3563
Basal: 2285 64%
Lifestyle: 446 13%
Activities: 833 23%

[Jesin]

Low carb day yesterday....wasnt feeling good at all.....never ate much, MAYBE 1000 cals with like 30gs of carbs...just layed in bed all day.

No carb day today

Back/Bis -
Deadlifts -
135x10
225x10
225x10
225x10
**Moving up next week, feels more comfortable

Seated Rows -
200x10
225x10
250x8
250x8

1 Armed DB Rows -
80x10
80x10
80x10

Seated DB Curls -
60x5
60x5

Hammer Preachers -
95x15
95x10

Spider Curls -
30x8
30x8

[Jesin]

No carb day today...
Totals
Carbs - 38gs
Fat - 97gs (a lot of fat - mostly in Extra Lean Ground beef - Had to get my cals up
Protein - 272gs
Total Calories - 2148
Total Calories Burned - 3313

Total: 3313
Basal: 2285 69%
Lifestyle: 433 13%
Activities: 595 18%

[waitlifter82]

blah, I hate no carb days..... blah

btw, nice workout.... I would pass out on those deads w/ no carbs

[Jesin]

I had a cup of corn (32gs) pre workout, so it wasnt too bad

[waitlifter82]

I had a cup of corn (32gs) pre workout, so it wasnt too bad

I had 100g of carbs from oats, banana, and milk before my workout:p

[Jesin]

lol very nice!

[sword chucks]

good workouts bro! Your brave for workin out in a no carb day!

[Jesin]

lol Thanks SC

[Jesin]

Cardio Day...
HIIT
5min Warm Up
15 30sec intervals
5min Cool Down
Total Time 24:30mins
Total Travelled - 10.6kms

[Jesin]

High Carb Day -
Totals
Carbs - 188
Fat - 78 (34gs of fat in lean ground beef not fried????)
Protein - 237
Total Calories - 2522
Total Calories Burned - 3563

Total: 3563
Basal: 2285 64%
Lifestyle: 446 13%
Activities: 833 23%

I still dont know how Im getting so much fat in my diet....

[Jesin]

Leg Day -
Leg Press -
300x10
400x10
500x10
500x10
500x10

Leg Extensions -
150x24
150x24
150x24
*8reps with toes pointed in, out, and normal

Ham Curls -
70x10
70x10
70x10

Seated Calves -
150x10
150x15
150x15

[Jesin]

Low Carb Day -
Totals
Carbs - 69gs
Fat - 40gs
Protein - 310gs
Total Calories - 2112
Total Calories Burned - 3198

Total: 3198
Basal: 2285 71%
Lifestyle: 438 14%
Activities: 476 15%

[heavylifter954]

nice leg pressing...how do you like carb cycling so far

[Jesin]

thanks.....so far it isnt bad at all....only thing I find hard is getting a lot of carbs in on high carb days. Id have to drink to get them lol.

[j_neatherlin]

nice work all around Jesin.

How do you get all of those cal #'s and stuff?

[Jesin]

Do you mean the numbers? I log everything in on fitday.com. Great website.

[MXdawg2]

Is this your first time carb cycling? The real question is; how do you like the no carb days? :D Hard to get used to?

[Jesin]

Yea this is my first time.....this week is my 2nd week....hard getting use to the no carb days big time (today = no carb day :p) But what I find the hardest is getting up and over 200gs of carbs on high carb days.....its nuts.

[j_neatherlin]

Do you mean the numbers? I log everything in on fitday.com. Great website.
oh okay sweet. i use fitday as well.

[Jesin]

Shoulders/Tris -
CG OH Press w/BB -
BARx15
BARx15
BARx15

Front Plate Raises -
45x10
45x10
45x10

Side Lats -
30x10
30x10
30x10
**Pause at the top

Shrugs -
100x10
100x10

Incline Shrugs -
80x10
80x10

CG Bench -
185x10
185x10
185x10

Pushdowns -
100x10
100x10
100x10

1 Arm Reverse Grip Pushdowns -
20x20
20x15
20x15

[Jesin]

New totals for carb cycling diet in order to get calories up -
No Carb Day - 100gs Max
Low Carb Day - 150gs Max
High Carb Day - 250gs Minimum

No carb day -
Totals -
Carbs - 95gs
Fat - 70gs
Protein - 271gs
Total Calories - 2249
Total Burned - 3351

[Jesin]

Low carb day -
Totals -
Carbs - 139gs
Fat - 60gs
Protein - 243gs
Total Calories - 2312
Total Burned - 3563

HIIT Today -
24:30 mins - 5min warm up 5 min cool down - 15 30sec intervals.

[waitlifter82]

nice, nice... but I think there's an error in your 'total calories'

[BRADP3]

you burned more than you ate, you're crazy

[Jesin]

good eye wait ;) ahahha....Whole Purpose of cuttin is to burn more :p lol

[j_neatherlin]

how close is your grip on OHP? what is the advantage of using the closer grip?

[mivi320]

Looking solid and strong there, Jesin!

Those incline shrugs are sick!

[BRADP3]

how close is your grip on OHP? what is the advantage of using the closer grip?
the figgy press :D, come on Jesin, you can use more than the bar :confused:

[Jesin]

lol....Only way I can do shoulder presses is with my grip shoulder width, maybe a lil more inwards.....shoulder doesnt hurt at all when I have that grip or lil to no weight on it.

Brad....wish I could use more then the bar.

Mivi.....thanks bro

[heavylifter954]

i recently started using a wide grip on shoulder pressing hits the side delts much harder

[Jesin]

Ya....IF I could I would....but the whole thing is I cant cos my shoulder is ****t. Never noticed I dont have a chest workout?

[Jesin]

Back/Bis -
Deadlifts -
135x10
225x10
225x10
315x5 (felt light but stil uncomfortable....weird)
225x10

Tbar Rows -
150x10
150x10
150x10

CG Pulldowns -
200x6
200x6
200x6

DB Curls -
60x10
60x9

Hammer Preachers -
95x15
95x15

Spider Curls -
30x10
30x10

[sword chucks]

keep it up jesin!

[heavylifter954]

pretty nice workout...do yo do your deads from the floor?

[Jesin]

SC - Thanks bro

HeavyLifter - Thanks....yea I do em from the floor

[Brego]

those are some good numbers Jesin... keep up the good work. Bet you were tired after those deads.

[mivi320]

Very nice numbers!

[j_neatherlin]

very solid deads bro. nice weights all around.

[Jesin]

Thanks fellas! I want to be comfortable with at least 315 on deads, my buddy does like 365 for sets and hes not as strong in other places as me? Just gotta get use to them I suppose.

No Carb Day Yesterday -
Totals -
Carbs - 57gs
Fat - 61gs
Protein - 281gs
Total Calories - 2156
Total Calories Burned - 3313

[Jesin]

HIIT Cardio -
5min Warm Up
15 30sec intervals
5min Cool Down
Total Time - 24:30mins
Total Travelled - 11.2kms

[Jesin]

High Carb Day
Totals -
Carbs - 210gs
Fat - 70gs
Protein - 230gs
Total Calories - 2750
Total Calories Burned - 3724

[Jesin]

3rd week on this diet.....still no change....not even a pound.

[JAGERBOY]

How bout in the mirror?

[Jesin]

thats the thing....I look a lot leaner above my waist and legs....Im getting much more vascular too, but nothing from the waist. Im def gonna give it some more time but its kinda discouraging.

[Jesin]

Thinking about starting a new routine as well......Just basically a more intense workout to help with the cut. 30secs-1min rest in between sets. Swallow my pride and drop the weight a bit. Maybe this will help. Also Im giving this diet 2 more weeks and if theres still no change, Im going back to my old diet. Also....today im doing a re-feed.....many carbs as possible (400gs +....tryin to get that many anyways).

[Big Rock]

Nice journal but I have a few suggestions on your diet:

First off, you don't want fats from beef...why not have chicken and add flax oil or fish oil?

High carb days with that much fat? If you're eating meats that are highier in fat, cut them out for ur high carb days. My high carb days are exclusively chicken, oatmeal, and whey...you're only hurting urself by keeping the lean groudn beef in(which is by nature unless u get like 96% fat free extmrely high in fat).

I think you shoudl try and clean ur diet up a little bit. Check out my thread-it has my fitday diet on it.

[Big Rock]

also, ur cals are way too low...if ur at the point where u have to lie in bed all day, what do you think that's doing to ur metabolism?...trust me, I used to diet like that and my muscles ate themselves and my metabolism slowed down so that my baseline metabolic fat burning process dropped through the floor. Make 4tbsp of flax oil a day a minimum because healthy fats really keep ur metabolism going: Additionally, over time ur body elarns to burn these EFAs as energy esp if ur cutting out that garbage like the lean ground beef which is high in saturated useless fats....u can also consider Medium chain triglicyrides for energy esp preworkout. Look up SAN infusion, Beverly inerntaionals ult. muscle protien or even half a serving of muscle milk to give u the energy w/o the carbs.

[Jesin]

Thanks Big Rock, I appriciate it. Ill cut out the beef and stay on the chicken and Ill pick up some flax oil ASAP. Just headin to the gym now, Ill check your thread when I get back.

[waitlifter82]

also, ur cals are way too low...if ur at the point where u have to lie in bed all day, what do you think that's doing to ur metabolism?...trust me, I used to diet like that and my muscles ate themselves and my metabolism slowed down so that my baseline metabolic fat burning process dropped through the floor. Make 4tbsp of flax oil a day a minimum because healthy fats really keep ur metabolism going: Additionally, over time ur body elarns to burn these EFAs as energy esp if ur cutting out that garbage like the lean ground beef which is high in saturated useless fats....u can also consider Medium chain triglicyrides for energy esp preworkout. Look up SAN infusion, Beverly inerntaionals ult. muscle protien or even half a serving of muscle milk to give u the energy w/o the carbs.

I wouldn't call saturated fats useless. Just like cholestreol, your body needs some to function properly. Also, if you dramatically lessen your sat. fat intake, your natty test levels can/will take a nose dive.

[Big Rock]

yeah but the amount of fat in 'lean' ground beef(esp saturated) is ridiculously high...especially if that much protein is coming form this source.

[waitlifter82]

yeah but the amount of fat in 'lean' ground beef(esp saturated) is ridiculously high...especially if that much protein is coming form this source.

Don't know if 1g/1oz of lean beef (10% in this case) is ridiculously, but I agree that it shouldn't be one of your major protein sources during a cut..... but it sure does taste good:)

[JAGERBOY]

One of my meals is a patty of 90% lean hamburger. 22g p, 8g fat, 0carb.

[Jesin]

Yea same Jager....Extra Lean Beef...and when I do have it its BBQ'ed or done ona grill in the over (fat drips off). But whatever, its def not my main source. I eat it just to get cals up.

Leg day
Leg Press -
400x10
500x10
500x10
550x10

Leg Extensions -
150x24
150x24
150x24
**Toes pointed out, in, and normal/middle for 8 reps each

Ham Curls -
70x10
70x10
70x10

Seated Calves -
150x20
150x20
150x20

[Heisman2]

Nice deadlifts bro!

[Jesin]

Thanks Heis


Re-feed Day -
Totals -
Carbs - 336gs
Fat - 23gs
Protein - 192gs
Total Calories - 3360
Total Calories Burned - 3373

[Brego]

nice re feed man... numbers look good.