Jesin's Journal

[JAGERBOY]

Nice job man.

[Jesin]

Thanks Wheels.

Cardio -
20mins - 9.0kms


**Some possibly bad news....for how good things went yesterday, no pain in my shoulder, I woke up today with that same pain but in my oppisite shoulder. Im am not one bit impressed. Makes me want to say **** it and quit but Im just gonna try and work through the pain and go see the doctor and not leave til he sends me to Therapy. :mad:

[scott_donald]

rem ur body not used to it so dont worry yet...

[young_squatter]

Dont quit, I had the same mindset when I hurt my leg, Right now I cant squat because everytime I do I have a very bad pain in my leg. But its all part of bodybuilding, and just another opsticle to overcome.

[Jesin]

Yea....Im gonna try and work through it regardless. Last time I didnt do anything, gave it pretty much 8 months of rest, then started benching and inclines and all of a sudden it was good/better again. So we;ll see....still going to make a doctors appointment.

[Jesin]

Cardio (am) -
20mins - 9.3kms

[DB15]

Dam Jesin its great to see your comitment to lifting and your cardio.

Grat job with that recent incline buddy, glad to see that your doing well.

Take it easy man

[sword chucks]

nice job

[Jesin]

Thanks guys

Back/Bis -
Deadlifts (guess you can call these speed deas er whatever) -
135x10
225x15
- 30 Sec Rest
225x9
- 30 Sec Rest
225x7

CG Pulldowns -
200x6
200x6
200x6

Seated Rows -
225x8
225x8
225x6

DB Curls -
70x1
60x8
60x8
**Arms were really pumped!

Preachers -
110x8
110x8

Incline Curls -
30x10
30x10

Review -
Not a bad day....30sec rest between deads was brutal. CG Pulldowns and seated rows felt really easy, might up the weight on CG pulldowns next week. Arms were extremely pumped by the time I got to arms, couldnt even get the 70's for more than 1 ahaha. 60's even felt heavy. Ahh well, good day tho.

[Jesin]

Cardio -
20mins - 9.1kms

[BPP]

you got some strong pulldowns bro!! nice workouts

[Jesin]

Thanks Proppy

[waitlifter82]

Thanks guys

Back/Bis -
Deadlifts (guess you can call these speed deas er whatever) -
135x10
225x15
- 30 Sec Rest
225x9
- 30 Sec Rest
225x7


:eek: Good god, I would vom:(

[Jesin]

hahah ya Wait, it was hard....going to keep doing them tho....get a good pump.

Cardio -
20mins - 9.3kms

[Jesin]

Shoulders/Legs -
Leg Press -
300x10
600x10
650x10
670x8
670x6
Supersetted With...
Arnold Press -
50x10
50x10
50x10

Leg Extensions -
250x8
250x8
250x10
Supersetted With...
Side Raises (pause at the top) -
30x10
30x10
30x10

Ham Curls -
100x6
100x6
100x6
Supersetted With...
Rear Delts -
30x10
30x10
30x10

Seated Calve Raises -
150x25
150x25
150x25
Supersetted With...
BB Shrugs -
365x10
365x10
365x10

Review -
Overall it was a great day....A couple of PRs to report as well as all this was done in 37mins. One of the more intense workouts Ive had recently.

[sword chucks]

cool workouts

[Jesin]

Thanks SC

[Jesin]

Weighed in today - 229lbs

[waitlifter82]

Weighed in today - 229lbs
:eek: You're a small fry;)

[Jesin]

Chest/Tris -
Flat Bench -
135x10
225x10
225x10
225x10
185x8 (pause set)

Incline Bench -
80x10
100x10
100x10

Dips -
BWx12
BWx12
BWx12

Pushdowns -
85x10
85x10
85x10
Supersetted With...
OH Rope Extensions -
35x10
35x10
35x10

1 Armed Pushdowns -
20x15
20x15
20x15

Review -
Real good day. No pain in shoulder until after each set, it was weird but at least I can still lift w/no pain. 100's for 10's on incline was a good PR especially after pretty much exhausting myself on bench.

[Celticlifter]

good workout.great benching for high reps

[young_squatter]

Awesome workout bro, keep at it.

[Celticlifter]

bump for jesin

[Jesin]

Thanks fellas

[Jesin]

Cardio -
20mins - 9.2kms

[scott_donald]

looking good jesin...

[Jesin]

Thanks Scott

[Jesin]

Back/Bis -
Speed Deadlifts -
135x10
225x15
- 30 Sec Rest
225x10
- 30 Sec Rest
225x7

CG Pulldowns -
200x6
200x6
200x6

BB Rows -
185x10
205x10
225x10
**Just feeling it out...all felt easy.

DB Curls -
70x6
70x6

1 Armed Preachers -
50x10
50x10

Incline Curls -
30x10
30x10

Review -
Deadlifts are killer w/no rest. DB curls felt good this week too. BB Rows were good, gonna keep them in the rotation. Other then that no new reports.

[Celticlifter]

Back/Bis -
Speed Deadlifts -
135x10
225x15
- 30 Sec Rest
225x10
- 30 Sec Rest
225x7

GOOD ****ign weight for speed deadlifts!

CG Pulldowns -
200x6
200x6
200x6

VERY STRONG BRO. SImilar to what i lift

BB Rows -
185x10
205x10
225x10
**Just feeling it out...all felt easy.

OMG THIS IS SIMPLY AWSOME. THIS OWNS MINES AND I AM A STRNGTH FREAK RECENTLY

DB Curls -
70x6
70x6


THIS IS SERIOUSLY STRONG, DUD R U ON GEAR?
1 Armed Preachers -
50x10
50x10

Incline Curls -
30x10
30x10

Review -
Deadlifts are killer w/no rest. DB curls felt good this week too. BB Rows were good, gonna keep them in the rotation. Other then that no new reports.


amazing, see quot

[young_squatter]

Beastly workout man, very strong lifts. Keep it up bro. :).

[Jesin]

Thanks guys!...hahha and no Celtic Im not on gear. Those deadlifts are killer though, I seriously recommend them.

[Gaz[]v[]atrix]

Strog session there Jesin...

[MXdawg2]

Back/Bis -
Speed Deadlifts -
135x10
225x15
- 30 Sec Rest
225x10
- 30 Sec Rest
225x7

CG Pulldowns -
200x6
200x6
200x6

BB Rows -
185x10
205x10
225x10
**Just feeling it out...all felt easy.

DB Curls -
70x6
70x6

1 Armed Preachers -
50x10
50x10

Incline Curls -
30x10
30x10

Review -
Deadlifts are killer w/no rest. DB curls felt good this week too. BB Rows were good, gonna keep them in the rotation. Other then that no new reports.
VERY strong, especially on bent rows and speed deads...stay off the gear bro ;)

[JAGERBOY]

:eek: He used color! Nice job on rows man. ;)

[Jesin]

Gaz - Thanks

Dawg - lol, Thanks man

Wheels - Of course I did....Thanks

[Jesin]

Shoulders/Legs -
Leg Press -
300x10
600x10
670x8
670x8
670x6
Supersetted With...
Arnold Press -
50x10
50x10
50x10

Leg Extensions -
250x10
250x10
250x8
Supersetted With...
Side Raises (pause at the top) -
30x10
30x10
30x10

Ham Curls -
100x8
100x8
100x8
Supersetted With...
Rear Delts -
30x10
30x10
30x10

Seated Calve Raises -
150x25
150x25
150x25
Supersetted With...
BB Shrugs -
365x10
365x10
365x10

[young_squatter]

AWESOME WORKOUT MAN, very strong lifts. 365x10 for barbell shrugs is very nice. Nice leg curl by the way. Keep at it bro. ;),

[Jesin]

Thanks....what ppl dont understand is the leg curl/leg extension at my gym. No cables or anything, you put the weights (50lb plates) on this piece of metal (like ring toss) and its attached to a cushion, where your legs go and curl it up. Its almost more comfortable putting a BB w/weights on your legs. Ive been to other gyms where they have new equipment and I can do a rediculous amount of weight compared to "my" gym. Weird stuff.

[Jesin]

Cardio -
40mins - 18.6kms

[Jesin]

Chest/Tris -
Flat Bench -
135x10
225x10
225x8
225x8
185x8 (Pause Set)

Incline Bench -
100x10
100x8
80x10

Dips -
BWx15
BWx10
BWx10

Tricep Pushdowns -
75x15
75x15
75x15
Supersetted With -
OH Rope Extensions -
35x15
35x15
35x15

1 Armed Pushdowns -
25x15
25x12
25x10

[scott_donald]

great balanced session...

must be so good to do what u want...

[Jesin]

Yea Im happy to be able to do inclines again Ill tell ya that.

[young_squatter]

Awesome workout yesterday bro. Looking really strong as usual. Keep at it bro.
Happy Holidays :)

[FSUFan4]

very nice workouts and PRs lately Jesin. Keep it up (this is Brego btw)

[Jesin]

Ahhhh good to see ya Brego.....Thanks Fellas, Happy Holidays.

[Jesin]

Yea, no replies since the 21st....busted my knee again on the 22nd :rolleyes: Sick of it, getting it fixed sometime in the summer. Im good enough to go now...

Chest -
Flat Bench -
BARx20
135x10
225x10
225x9
225x9

Incline Bench -
80x10
90x5
80x7
WEAK this week.

Dips -
BWx15
BWx15
BWx15

[FSUFan4]

Glad you're back.

[scott_donald]

nice benching... but what happened with the knee...

[Jesin]

Drunken foolishness. Me and my buddy were wrestling outside the bar ona lil slope but there was snow down. He got me ina headlock so I picked him up over my head, slipped on the hill and popped my knee.

[scott_donald]

Drunken foolishness. Me and my buddy were wrestling outside the bar ona lil slope but there was snow down. He got me ina headlock so I picked him up over my head, slipped on the hill and popped my knee.


so whats the diagnses...

[Jesin]

Going to the doc's Friday. Right now Im good did deadlifts today without pain and ran a bit yesterday.

Back/Bis -
Deadlifts -
135x10
225x15
30 Sec Rest
225x10
30 Sec Rest
225x4!! lol

CG Pulldowns -
200x8
200x6
200x6

BB Rows -
135x10
225x6
225x6
225x6

DB Curls -
65x8
70x6

1 Armed Preachers -
50x5
40x9

Incline Curls -
30x10
30x10

[FSUFan4]

30 second rests on deads = puke for me.

[scott_donald]

sounds ggo dhten adn a nice sesion...

[Jesin]

Thanks guys....It is officially now my goal to reach 10% bf by end of May. Cardio and diet kick into high gear. Diet is 5/6 small meals a day, protien with every meal. try and at least get 2400 cals a day (I find it real hard.).

[waitlifter82]

Thanks guys....It is officially now my goal to reach 10% bf by end of May. Cardio and diet kick into high gear. Diet is 5/6 small meals a day, protien with every meal. try and at least get 2400 cals a day (I find it real hard.).
By your stats, that's only ~13lbs..... so I would say a good 15lbs to acheive your goal (considering loss of some LBM). Quite possible.... good luck

[Jesin]

really? sweet! You just motivated me even more bro. It will happen for sure.

[Jesin]

Shoulders/Tris -
Arnold Presses -
45x10
30 Seconds Rest
45x10
30 Seconds Rest
45x8

Side Raises -
30x10
30 Seconds Rest
30x10
30 Seconds Rest
30x10

Shrugs -
315x10
30 Seconds Rest
315x10
30 Seconds Rest
315x10

Pushdowns -
95x10
Supersetted w/OH Rope Extentions -
35x15
30 Seconds Rest
95x10
Supersetted w/OH Rope Extentions -
35x10
30 Seconds Rest
95x10
Supersetted w/OH Rope Extentions -
35x10

1 Armed Pushdowns -
25x15
30 Seconds Rest
25x12
30 Seconds Rest
25x10

Review -
Great workout! Done in 32mins.

[waitlifter82]

I suspect a typo:D I'll let you figure it out, Jesin (geesh, I hope that's a typo:o)

[Jesin]

hahah it was ;)

[waitlifter82]

hahah it was ;)
still good workout.... great tempo

[Jesin]

Thanks Wait

[Glasgow-builder]

great workout looks very intense and fast. u defos have good GPP

[scott_donald]

intense...

[Jesin]

Thanks fellas...Yea it was very intense...Im thinking about switching to an all intense to workout to maximize with my cutting phase.

PS - Glasgow-builder, what does GPP mean? Sorry for my slowness ;)

[scott_donald]

Thanks fellas...Yea it was very intense...Im thinking about switching to an all intense to workout to maximize with my cutting phase.

PS - Glasgow-builder, what does GPP mean? Sorry for my slowness ;)


http://forum.athletes.com/showthread.php?t=1838 ...

[Jesin]

Thanks Scott.

[Jesin]

New Workout Routine -
Mondays
AM - Cardio
PM - Chest (9 Sets) - Flat BB, Incline DB, Dips

Tuesdays
AM - Cardio
PM - Back (9 Sets) - Deadlifts, CG Pulldowns, BB Rows

Wednesdays
AM - Cardio
PM - Shoulders (12 Sets) - Front Delts??, Side Raises, Rear Raises, Shrugs

Thursdays
AM - Cardio
PM - Legs (12 Sets) - Leg Press, Leg Extensions, Ham Curls, Calves

Fridays
AM - Cardio
PM - Bis/Tris (15 Sets/6 Bis - 9 Tris) - DB Curls, Preachers, Incline Curls, Pushdowns, OH Rope Extensions, 1 Armed Pushdowns

**Going for maximum intensity on this routine. Maximum cut from here on out. Im going to try and have 30/60seconds between sets. If I get stuck on a point (body fat wise) I will use my last bottle of Clenbrutrx, but I want to try and do this on my own. Will only drink 1 time (superbowl) during this cut. Starts tomorrow.

[waitlifter82]

Good luck, Jesin. only concerns is that your front delts won't be rested from your monday workout by wednesday, and legs won't be rested by thursday from your tuesday workout. But I think you'll be fine. I knew the Superbowl was televised all over the world, but didn't realize it was such a big deal out of the states (if you're drinking, I assume it's a big deal)

[FSUFan4]

Good luck Jesin!

[Jesin]

Wait - Yea, if it gets too much of a problem with the muscle groups then Ill be definatly switching it up. And football....damn right, we love football up here. Sucks that we dont have a high school or college team. Super bowl parties at pretty much every bar.

PS - CFL sucks.

Thanks FSUFan4.

[Jesin]

Chest -
Flat BB -
BARx20
135x10
225x8
225x6
225x6

Incline Bench -
80x2

Crossovers -
3 sets of 15 - 25lb plate on each side

Dips -
BWx10
BWx10
BWx10

Review -
Shoulder was hurting real bad today for some reason so I skipped inlcine and as you can see couldnt do much on flat BB. Hopefully this isnt a common thing. All done is 23mins tho ;)

[Glasgow-builder]

Chest -
Flat BB -
BARx20
135x10
225x8
225x6
225x6

VERY NICE BRO, good weight there

Incline Bench -
80x2

not bad

Crossovers -
3 sets of 15 - 25lb plate on each side

sound lifting

Dips -
BWx10
BWx10
BWx10

U must had really felt the burn when u came down from last rep
Review -
Shoulder was hurting real bad today for some reason so I skipped inlcine and as you can see couldnt do much on flat BB. Hopefully this isnt a common thing. All done is 23mins tho ;)

dude 100kg+ for 6reps on flat bench is more than what 90% of ppl at my gym do



kev

[Jesin]

Thanks bro

[FSUFan4]

Still not bad numbers though, especially with a sore shoulder.

[scott_donald]

hmmm.. slept badl on it...

how it today...

[Gaz[]v[]atrix]

Good workout Jesin, hope the shoulder is feeling okay today...

[Jesin]

Thanks fellas....Seems good today. Hopefully stays like this, probably did sleep bad on it the other nite.

[Jesin]

Back -
Deadlifts -
BARx10
135x10
225x15
30 sec Rest
225x10
30 sec Rest
225x2 <---absolutely exhausted

CG Pulldowns -
200x7
200x7
200x6

BB Rows -
135x10
225x6
225x6
225x6

Striaght Arm Pull/Pushdown Things? (forgot these) -
50x15
30 sec Rest
50x15
30 sec Rest
50x15

Total Time - 17mins

Review -
Im absolutely F**KED. The End.

[Glasgow-builder]

great workout and those bb rows are mouth wattering. awsome, great show of strength and strength endurance

[scott_donald]

no wonder...

[Jesin]

Thanks fellas....driving home from the gym felt like I was gonna pass out. Good workout tho.

[young_squatter]

Nice workout bro, Those Deadlifts had to be a killer, LOL......Good work. :)

[Jesin]

Shoulders -
Front Plate Raises -
45x10
Supersetted W/
Side Raises -
25x10
Supersetted W/
Rear Delts -
25x10
Supersetted W/
BB Shrugs -
225x10

**Done 3 times....1min rest between sessions.

Did DB Shrugs at the end -
DB Shrugs -
100x10
100x10
Supersetted the last one -
100x10 - 90x10 - 80x10 - 70x10 - 60x10 - 50x10

Review -
Major pump on. Done in 18mins. Good sweat on as well. Those DB Shrugs, the last set was killer, 50's felt light but I could barely move them.

[scott_donald]

wow... are there no hot chicks left at ur gym any more that u are out of there so quickly...

[Jesin]

lol nope....0 girls go to my gym man. Usually when I go down theres no one there so its like my own gym. Crank whatever music I want and just go to it. Only reason Im doing this is to make my program more intense and hopefully help my cut. I just seen pics of a guy who has the same measurements as me and I dont like the way he looks. It sez hes 20+%BF and Im measuring around 15-16%. Maybe Im taking my measurements wrong. Its discouraging none the less and Im disappointed in myself and am on a MAJOR cut. :mad:

[scott_donald]

bone weight... my friend is same height and bf... but over 14lbs heavier than me... i lift more... have wider shoulders and look far more muscular...

[Jesin]

Nah Im not heavier then him, jus same tape measurements and stuff. Ahhh well. Im going on this major cut. I just asked da if it was around my size like....he said ya so now Im not happy and my dedication just went through the roof.

[Jesin]

Arm Day -
Triceps -
Pushdowns -
85x15
85x15
85x15
Supersetted W/
OH Rope Extensions -
35x15
35x15
35x15

1 Armed Pushdowns -
20x15
20x15
20x12

DB Curls -
70x6
70x6

Preacher Curls -
110x6
110x6

Incline Curls -
30x10
30x10

All done in 22mins...great workout.

[young_squatter]

Awesome workout man, thats a lot of work in just 22 minutes, great work bro. :)

[scott_donald]

sweet... but u do realise that the quicker sessions really cant effect fat loss...

think scientifically...

[Jesin]

It wont help fat loss when I go more intense? F'in F. Just cardio then I suppose (and obviously diet)

[scott_donald]

It wont help fat loss when I go more intense? F'in F. Just cardio then I suppose (and obviously diet)


think about energy sysems used...

will help tho reduce glycerin stores maybe...

but ye calories deficit and cardio... iron cardio maybe...

[Jesin]

icic....I just took it as the more intense the workout, the more my heart soars, thus acting as a minny cardio session as well as going heavy. Meh I dont know...I jus wanna get F'in cut.

[scott_donald]

ye i know... some people say it works but scienntifically it doesnt...

hmm just hard work i am affraid... well witht he bulk i am doin right now i will need to cut come april myself so will fel the same then and u can go ah look at me all nice and cut...

[Jesin]

haha....Well Cardio is hardcore as of Monday, and Im not stopping until Im cut. Extremely Dedicated now. I find myself more cut then the guy in the pic, but just wanna lose the gut and lovehandles now. So soon as I accomplish that I will post my before and after pics. Heres one question....do you thing I should go with the 3 meals a day (plus maybe 1 protien shake) or do 3 small meals a day + 3 protien shakes a day?

[scott_donald]

personally if cutting i would vary carbs and fat but keep protein levels real high...

[waitlifter82]

[QUOTE=scott_donald]ye i know... some people say it works but scienntifically it doesnt...
QUOTE]
studies? links? You're basically saying HIIT is bull****..

[scott_donald]

[QUOTE=scott_donald]ye i know... some people say it works but scienntifically it doesnt...
QUOTE]
studies? links? You're basically saying HIIT is bull****..


mm no...

i am sayin takin shorter rests in ur workouts does not really effect fat burning...

hiit is awesome...

[sword chucks]

good workouts I dont think u have to write 30 SECONDS REST below every set lol

[Jesin]

Yea....Ill follow that then, just eat whenever but protien for/in every meal.

SC - ahaha ya I know, gets long to write too.

[waitlifter82]

mm no...

i am sayin takin shorter rests in ur workouts does not really effect fat burning...

hiit is awesome...

I would think that the body's response from hiit and short-rest workouts would be just about the same. Hell, Jesin's practically doing iron-cardio, which I always thought of as a form of hiit.

[Jesin]

Chest -
Flat Bench -
BARx20
135x10
225x10
225x10
225x8

Crossovers -
25lb Plate on each side - 4 sets of 10

Dips -
BWx10
BWx10
BWx10

Workout time - 27mins (did a lil bit of talking during flat bench)

[FSUFan4]

nice numbers, quick workout.

[Jesin]

thanks brego

[scott_donald]

was the shoulder acting up...

are u enjoying the short workouts...

[Jesin]

Shoulder acted up on inclines, not so much on flat bench. Short workouts are very inntense and Im getting major pumps, but yea Im really enjoying them. Big change from my previous routines. Tell ya I come out of there with a major sweat on and exhausted afterwards, and Im still lifting pretty heavy so Im pleased. Back today....gonna be hard.

[Jesin]

Doctor's appointment today -

Went there, told him of my sore shoulder and how it switched from one side to the other. He basically didnt do anything, jus told me I did it to myself by going too heavy and that theres really nothing he can do for pulled tendons/ligaments/muscles. He sent me home with a perscription for motrin. :mad: He is plain and simple a ****ing moron. He didnt even get me to move my shoulder around or nothing, just diagnosed it as inflmation. :mad:!!!!!!!!!!!! And ppl wonder why I stay home and dont go to the doctor wwhen I get hurt.

[scott_donald]

go to other doctor...

[Jesin]

Back/Bis -
Total Time - 32mins
Back -
Deadlifts (30 sec rests) -
BARx10
135x10
225x18
225x11
225x6

CG Pulldowns -
200x8
200x7
200x6

BB Rows -
135x10
225x6
225x5
225x5

Bis -
DB Curls -
70x6
70x5

Hammer Preachers -
100x15
100x15

Incline Curls -
30x10
30x9

[scott_donald]

must have had some pump in the back today then...

good stuff... still strong on the rows....

[Jesin]

Oh def major pump going on, great sweat too man. Ya my strength is staying where I want it too even with the quicker rest periods....surprised me.

[Jesin]

Will be posting full diet and totals in Cals, Fat, Carbs, and Protein starting Monday.

[MXdawg2]

those high rep deads with 30 sec. rests must have been brutal. I wouldn't want your leg days, good **** Jesin.

[Jesin]

Thanks Dawg....ya they are hard, but Im starting to love the feeling afterwards....all light headed and **** haha

[waitlifter82]

Jeez, 18 rep deadlift? Great job, scott!!!!

[JAGERBOY]

Jeez, 18 rep deadlift? Great job, scott!!!!
;)

[Jesin]

Thanks fellas...

Today didnt workout, rented a Bball gym for 2 hours. Played bball for a bit with my GF....ran 50 laps (consecutive) of the gym and did 30 suicides (3 10's). Also did baseline to base line...2mins....38 times back and forth....UNREAL time.

[scott_donald]

Thanks fellas...

Today didnt workout, rented a Bball gym for 2 hours. Played bball for a bit with my GF....ran 50 laps (consecutive) of the gym and did 30 suicides (3 10's). Also did baseline to base line...2mins....38 times back and forth....UNREAL time.

could think of a better way of spending a saturday afternoon with my gf...

[Jesin]

lol

[Jesin]

Chest -
Flat Bench -
BARx20
135x10
225x8
255x6
295x2
225x7(pause set)

Crossovers -
3 sets of 15

Dips -
BWx10
BWx10
BWx10

Review
Good day....295 felt really light....inclines still hurt. No word on when Im going to see that specialist yet, hopefully soon. Did workout in under 25mins too...not too bad at all.

[scott_donald]

how u feel with pauses... they destroyed my shoulder...

[Jesin]

No pain whatsoever. I only get pain when my elbow is flared out.

[FSUFan4]

woot... nice benching... you definitely have 300 in you.. (if you haven't done it before)

[Celticpowered]

very strong benches man u def r gonna hit 300 soon

[Jesin]

Thanks fellas....highest Ive ever gotten was 310, so Im getting back up there.

[MXdawg2]

you def. have 300 in you. Get er' done.

[Jesin]

haha thanks Dawg

[Jesin]

Back -
Total Time - 18mins
Deadlifts (30sec rest) -
225x18
225x7
225x5

Tbar Rows (30/1min rests) -
150x10
175x10
175x10
175x8

BB Rows (1min rests) -
225x5
225x4
225x3

Review
Real good paced workout...one of the better ones Ive had. Great pump and sweat going on. The deadlifts always are killer and kill me for the rest of my workout but I continue through it. I love back day!

[Celticpowered]

SIMPLY amazing, wow am shocked and those bb rows with just short rest, u freak of the back.

[FSUFan4]

insane bb rows... how is your form on those?

The 18 rep deads must have been killer man....

[Jesin]

haha thanks bro

[Jesin]

Brego....form is all I focus on when it involves stuff like that where I could easliy injure my back. And ya, the deadlifts are absolutely KILLER. I recommend them.

[FSUFan4]

Brego....form is all I focus on when it involves stuff like that where I could easliy injure my back. And ya, the deadlifts are absolutely KILLER. I recommend them.

Well how do you BB row that much? Is your chest perfectly parallel to the ground? I am trying to figure out why my bb rows are so llagging

[Jesin]

I dont know how they just are I guess and ya Im at a 45 degree angle. I went away from them for a long time and stuck to DB rows. THey got up to 125 for 5's. So maybe thats why?

[scott_donald]

think u need some vertical pulloing there for ballance tho... good stuff...

[Jesin]

I usually do CG pulldowns but all the machines were taken, thats why I did Tbar Rows

[Jesin]

Sorry....no updates in awhile....did legs and shoulders and cardio since tuesday....

Bis/Tris -
Bis -
DB Curls -
70x6
70x6

Hammer Preachers -
110x10
110x10

Incline Curls -
30x10
30x8

Tris -
Pushdowns Supersetted w/OH Rope Extensions -
85x12, 35x15
85x12, 35x15
85x12, 35x15

1 Armed Pushdown -
20x20
20x20
20x14

[Jesin]

Just made protein waffles....Great!! I didnt expect them to be all that good but they were really nice.

Per Serving
Cals - 235
Fat - 3gs
Carbs - 8gs
Protein - 35gs

[FSUFan4]

nice workout Jesin, how do you make protein waffles?

[Jesin]

3 egg whites
1/4 cup of oat flour
2 scoops of vanilla protein (ISOPRO XP - 45gs of protein, 1g of fat, 2gs of carbs per scoop)
1 tbsp of applesauce
1 packet of artifical sweetner
Lil bit of cinnamon

Mix all together and cookem! They are great.

[FSUFan4]

3 egg whites
1/4 cup of oat flour
2 scoops of vanilla protein (ISOPRO XP - 45gs of protein, 1g of fat, 2gs of carbs per scoop)
1 tbsp of applesauce
1 packet of artifical sweetner
Lil bit of cinnamon

Mix all together and cookem! They are great.

what is oat flour?

[Jesin]

lol I dont know, oat flour.....I had to go buy some.

[Jesin]

Chest -
Flat Bench (shoulder really hurting today) -
BARx20
135x10
225x8
260x6
300x1
225x5 (pause set)

Crossovers -
3 sets of 12

Dips -
BWx15
BWx12
BWx11

Review
Shoulder was paining really bad but 300 went up real easy so I was very surprised. All in all a good day though...All done in under 30mins.

[JAGERBOY]

Not bad, lets get that Three ... One... Five.

[FSUFan4]

300 woooooooooott

[Celticpowered]

WOW strong benching

[Jesin]

Thanks fellas.......Thats what Im aiming for Wheelies...highest I got ever was 310 when I was 4inches bigger at the waist ;). I dont if I should try 305 next week or wait a few weeks then try it.

[Jesin]

Back/Bis -
Back -
Speed Deads (30 sec rest) -
BARx10
135x10
225x17
225x9
225x3 :mad:

CG Pulldowns -
200x8
200x8
200x8
**3 Sets of 8!

BB Rows -
185x19
225x5
225x5
135x15

Bis -
DB Curls -
70x5
70x5

Hammer Preachers -
110x10
110x8

Incline Curls -
30x10
30x8

Review
Great today today, finally got 3 sets of 8 on CG Pulldowns. Deadlifts were killer as usual...dont know why I did Bis again, ahhh well....arms were tired tho.

[waitlifter82]

185x19 on rows? ...... ****:eek:

[Jesin]

haha ya was gonna do it for a warmup but I went to failure....great pump tho

[JAGERBOY]

185x19 on rows? ...... ****:eek:
Ya no ****. :eek:

[FSUFan4]

wtf! 185x19? insane.

that must have been a brutal workout.

[Jesin]

yea it was brego....good tho man. I really recommend those speed deads...they absolutely kill the rest of your workout. All lightheaded and major pump....crazy feeling.

[BPP]

good workout bro!

[Jesin]

Thanks Proppy

[Celticpowered]

great workout. very good speed deads for that little rest and that weight. and ur cg pulldowns r amazing, as is the high rep bbrow:O

weldone

[Jesin]

Thanks man

[Jesin]

Shoulders/Tris -
Shoulders -
Front Raises (1 DB) -
70x10
70x8
70x7
Side Lats -
30x10
30x10
30x10
Rear Delts -
30x10
30x10
30x10
BB Shrugs -
315x15
315x15
315x15
!!**ALL SUPERSETTED**!!

Tris -
Pushdowns Supersetted w/OH Cable Extentions -
85x15, 45x15
85x15, 45x15
85x15, 45x15

CG Bench -
135x10
185x10
205x8
205x8

[BPP]

VERY nice bro!!!

[FSUFan4]

I bet those supersets got to be pretty difficult. Nice numbers.

I may try those 1 DB front raises sometime.

[gympunk]

Good workouts, CG pull downs, shrugs, bench's---you move alot of LBS man!

[Jesin]

Thanks fellas! Ya the supersets are hard as hell.

[Jesin]

Chest -
Flat Bench -
BARx20
135x10
225x8
265x5
305x1
225x6 (pause set)

Crossovers -
3 sets of 15

Dips -
BWx15
BWx15
BWx15

[Celticpowered]

very good benching bro. very strong indeed

[sword chucks]

cool keep it up!

[FSUFan4]

Very, very impressive jesin. Keep up the good work

[Jesin]

Thanks fellas....Might try 300 for a double next week and the week after try 315. Not sure yet.

[Jesin]

Back -
Speed Deads -
135x10
225x10
225x10
225x10
(30 sec rest)

CG Pulldowns -
200x8
200x8
200x8

BB Rows -
185x10
185x10
185x10
(30sec rest)

[Celticpowered]

great show of back strength there and strength endurance efficiency. u have proved u have components of both aspects of power and endurance strength

[Jesin]

Thanks bro....the 30 sec rest on the BB rows was grusome. Im thinking about incorporating it into all of my workouts. I dont know yet tho as Im still not 100% sure if it will help me with my cut.

[FSUFan4]

Damn. and i thought 60s rests was tough :) 30 sec must be brutal

[scott_donald]

4 sets coming next weeek for u... or if not what u goin to use for progression...

[Jesin]

Im still up in the air about my whole schedule. Im thinking hard on doing "light, medium, heavy" days but Im still not sure. I need something new tho and I am liking these quick rest periods. They are brutal but in a good way. Major sweat and pump on at the same time which is great, and Im still able to go somewhat heavier. Any suggestions on routines that would help with my cut phase? Im interested to hear what you have Scott.

[Jesin]

Shoulders -
Front Raises (1 DB) -
70x10
70x8
70x8
Side Lats -
30x10
30x10
30x10
Rear Delts -
30x10
30x10
30x10
BB Shrugs -
365x15
365x15
365x15
!!**ALL SUPERSETTED**!!

[FSUFan4]

Those are some heavy ass shrugs. You must have some strong traps to rep 365 for 15...

[Jesin]

Arms -
Bis -
DB Curls -
30x10
70x6
70x6

Hammer Preachers -
110x10
110x10

Cable Curls -
75x10
75x10

Incline Curls -
30x10
30x10

Tris -
OH DB Extensions -
100x10
100x10
100x10

Pushdowns -
100x10
100x10
100x10

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

[Heisman2]

Your front raises are beastly.

[Jesin]

I dont think....thats 2 hands on 1 DB. Imagine doing front raises with 70lb DBs!!

[Jesin]

Chest
Flat Bench -
135x10
225x10
315x1
225x6 (pause set)

Crossovers -
3 sets of 15

Dips -
3sets of 15 (BW...time to add weight I think)

[FSUFan4]

ahhh yeah... 3 plates. I bet that felt nice!

[scott_donald]

awesome stuff jesin... powering ur way now...

sweet...

[Jesin]

Thanks fellas...feels great. First time I ever got it.

[Jesin]

Back/Bis -
Back -
Speed Deads (30sec rest) -
225x16
225x11
225x5

Tbar Rows -
150x10
150x10
150x10

CG Pulldowns -
200x6
200x5
200x4

Bis -
Seated DB Curls -
60x6
60x6

Hammer Preachers -
110x10
110x10

Cable Curls -
75x10
75x10

[scott_donald]

still best day of the week...

but now u had a good chest day to go with it...

[Jesin]

yup I agree man....I was pumped about getting that...that was my goal for awhile now.

[FSUFan4]

Jesin you have really been putting up some nice numbers lately. Keep it up!

[Jesin]

thanks brego

[JAGERBOY]

30 sec, high rep deads must be brutal.

[Jesin]

Beyond brutal man....nothing feels like the burn/pump you get from these.

[Jesin]

No time to post lately....midterms....all good after tomorrow tho. Anyways Im starting to note all my cardio routines as of now as Im doing the "100 workouts" off the T-Nation site. I will also post my diet.

1st Cardio Session - 20mins (non-panting session) 8.9kms

[Jesin]

Chest -
Flat Bench -
BARx20
135x10
225x8
265x5
225x6 (pause set)

Crossovers -
3 sets of 15

Dips -
BWx12 (3 sets)

[scott_donald]

strong stuff...

how are ur numbers compared to others at ur gym...

[Jesin]

Not bragging, but they are significantly higher. I think Im only one of 4/5 in the 300 club on bench (although the others are wayyyy up there - 400/550lbs) and my back has always been one of the strongest in the gym. DB Curls are also higher, 20lbs higher then the next. Feels good, but now Im aiming to become the package deal with wind/strength/lean all in one.


Diet Feb 21/05 - 3 Meals No Protein Shakes
Calories - 2204
Fat - 53g
Carbs - 158g
Protein - 255g

[Jesin]

Cardio -
20mins - 9.2kms

http://www.t-nation.com/readTopic.do;jsessionid=4131F1028629766F576B668802 BA583D.hydra?id=927737

Thats the "workout" Im following.

[FSUFan4]

Cardio -
20mins - 9.2kms

http://www.t-nation.com/readTopic.do;jsessionid=4131F1028629766F576B668802 BA583D.hydra?id=927737

Thats the "workout" Im following.
Is the BF coming off?

[Jesin]

Brego - Dont know, just started ;)

Back/Bis -
Back -
Speed Deads -
BARx10
135x10
225x16
225x9
225x4

CG Pulldowns -
200x8
200x8
200x8

BB Rows -
135x10
225x6
225x6
225x4

DB Curls -
70x6
70x6

Hammer Preachers -
110x10
110x10

Incline Curls -
30x10
30x10

[Jesin]

Diet- No Protein Shakes
Calories - 2406
Fat - 69g
Carbs - 67g
Protein - 260g

[scott_donald]

strength still looking good...

good luck witht he big cut...

[Jesin]

Thanks Scott.

Cardio -
20mins - 9.1kms

[Jesin]

Week off from lifting....just a cardio week I think. (9weeks since last break)
Cardio -
20mins - 9.1kms

[Jesin]

Totals (no protein shakes)
Calories - 2457
Fat - 62g
Carbs - 173g
Protein - 245g

[Jesin]

Cardio -
40mins - 18.1kms - Wasnt panting....did 40mins today because I missed the early morning empty one this morning.

[Jesin]

Totals - 1 Protein Shake (45gs) and 1 Protein Bar (25gs)
Calories - 2384
Fat - 89g
Carbs - 188g
Protein - 202g

[Jesin]

Cardio AM -
20mins 9.1kms

Cardio PM -
30mins - 13.4kms

[Jesin]

Totals - Including 1 Protein Shake
Calories - 2200
Fat - 86g
Carbs - 174g
Protein - 174g

[Jesin]

Cardio -
20mins 9.1kms

[MXdawg2]

Good job staying consistent with the cardio man. How many times a week are you performing cardio now?

[Jesin]

Cardio -
20mins - 9.4kms


THanks Dawg, Im trying...I wanna do that workout I posted there called 100 workouts, no more then 1/2 days off between cardio....I want to at least, LEAST put 5 in but Im aiming for 6 days a week, 1 rest day. Also thinking about carb cycling again.

[Jesin]

Diet Yesterday - No Shakes
Calories - 2025
Fat - 65g
Carbs - 187g
Protein - 166g


Cardio -
20mins - 9.2kms

[MXdawg2]

Cardio -
20mins - 9.4kms


THanks Dawg, Im trying...I wanna do that workout I posted there called 100 workouts, no more then 1/2 days off between cardio....I want to at least, LEAST put 5 in but Im aiming for 6 days a week, 1 rest day. Also thinking about carb cycling again.
Nice, give it your all man. Good luck with the carb cycling.

[Jesin]

Thanks... Ill post my carb cycling tomorrow...

[waitlifter82]

more protein:mad:

[Jesin]

Yea last 3 days havent been up to par...my own fault tho.

[Jesin]

Cardio -
20mins - 9.2kms

[Jesin]

Cardio -
20mins - 9.6kms (tied a PR)

[Jesin]

Chest -
Flat Bench -
BARx20
135x10
225x5
265x5
295x1
225x6 (Pause Set)

Crossovers -
3 sets of 15

Dips -
BWx15
BWx15
BWx15
**Def need to add weight.

[Jesin]

Cardio -
20mins - 9.2kms

[Jesin]

Back/Bis -
Speed Deads -
225x14
315x4
315x4

CG PUlldowns -
200x8
200x6
200x6

Tbar Rows -
175x10
175x10
175x10

Bis -
Seated DB Curls -
60x6
60x5

1 Armed Preachers -
50x8
50x8

Incline Curls -
30x10
30x10

BB Curls (just seeing how they felt) -
135x5

[BPP]

good workout bro

strong curls!!!

[scott_donald]

strong stuff jesin... how the weight loss goin...

[FSUFan4]

Putting up some impressive numbers as usual JEsin.

[Jesin]

Thanks fellas.....weightloss is down 5lbs....I just checked now (first time since starting the cut). Surprising! 5lbs down in the middle of the day. But good, least Im down.

Cardio this morning (back/bis done yesterday) -
30mins - 13.2kms

[scott_donald]

ah good to see...

i hate cutin 1 and a half week into a 4 week one and it sucks...

[Jesin]

Yea I hate it too, but I need to do it to the max this time once and for all.

[Jesin]

****....no updated in awhile....on break no tho so I got the time.

Cardio AM -
25mins - 11.2kms

Chest PM -
Flat BB -
BARx20
135x10
225x5
270x5
295x1
225x6 (pause set)

Crossovers -
3 sets of 15

Dips -
BW - 3 sets of 15

[FSUFan4]

Nice cardio and good chest workout. KEep it up.

[Jesin]

Thanks man....Diet is still in tact too.

[scott_donald]

****....no updated in awhile....on break no tho so I got the time.




sollid stuff but u are typing like me...

[Jesin]

lol Sorry Mr Donald :D

[Jesin]

Cardio (Tues AM) -
20mins - 9.1kms

[Jesin]

Yesterday -
1st run outside of the yr....1.8kms - 20mins - Getting back into it sucks.

Back/Bis -
20 Rep Deadlifts -
135x20
135x20
135x20
(1min rests)

CG Pulldowns -
200x8
200x8
200x6
(1min rests)

DB Rows (1 legged) -
100x10
100x10
100x10

DB Curls (1 legged) -
50x10
50x10
50x10

1 Armed Preacher Curls -
50x10
50x10

Incline Curls -
30x10
30x10

**All the 1 legged stuff is to delevope core strenght....just trying it out, see how it feels.

[Jesin]

Cardio AM -
20mins - 9.2kms

Shoulders PM -
Front Raises -
60lb db - 3 sets of 10

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

Rear Delts -
30x10
30x10
30x10
Supersetted With BB Shrugs -
315x10
315x10
315x10

DB Shrugs -
100x10
100x10
100x10

[scott_donald]

still good poundages with the cutting very impressed...

[Jesin]

Yup, nothing really dropped yet *knock on wood. down 7lbs total now also.

[FSUFan4]

Must have mmissed that workout... strong lifts. Good to hear that nothing has dropped yet. My lifts are starting to drop but I am near the end of my cut.

[Jesin]

Im thinking on doing that football routine again starting Monday. For those who missed it -

MONDAY -
(1)Flat Bench - 4 sets 8-10 (PH 1) - 6-8 (PH 2) - 4-6 (PH 3)
(2)Deadlifts - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(3)Side Lateral Raises - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(4)BB Shrugs - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(5)DB Curls - 4 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(6)Knee Raises - 3 sets 10-12 (PH 1) - 12-14 (PH 2) - 14-16 (PH 3)

TUESDAY -
(1)Leg Press - 4 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(2)Single Leg Extensions - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(3)Seated Calve Raises - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(4)Ham Curls - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(5)Knee Raises - 3 sets 10-12 (PH 1) - 12-14 (PH 2) - 14-16 (PH 3)

WEDNESDAY -
Rest

THURSDAY -
(1)Front Raises - 4 sets 8-10 (PH 1) - 6-8 (PH 2) - 4-6 (PH 3)
(2)Dips - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(3)Pushdowns - 3 sets 8-10 (PH 1) - 6-8 (PH 2) - 4-6 (PH 3)
(4)CG Pulldowns - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(5)Hammer Preacher Curls - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(6)Crunches - 3 sets 20 (PH 1) - 25 (PH 2) - 30 (PH 3)

FRIDAY -
(1)Leg Press - 4 sets 8-10 (PH 1) - 6-8 (PH 2) - 4-6 (PH 3)
(2)Leg Extensions - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(3)SL Ham Curls - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(4)SL Toe Raises - 3 sets 10-12 (PH 1) - 8-10 (PH 2) - 6-8 (PH 3)
(5)Crunches - 3 sets 20 reps (PH 1) - 25 (PH 2) - 30 (PH 3)

Phase 1 - 4 Weeks
Phase 2 - 4 Weeks
Phase 3 - 3 Weeks

[MXdawg2]

Good luck with the routine cardio king, looks solid.

[scott_donald]

iif u like that sort of program... why not try an undulating periodisation program... i gave my friend one and he loves it...

[Jesin]

Can you send me one Scott?? Ill hold off on this for at least another week then.

Cardio AM - 30mins - 13kms

[scott_donald]

Week 1- 3x10 Load
Week 2- 5x5 Load
Week 3- 8x3 Load
Week 4- 3x3 Deload (60% maxs)
Week 5- 3x10 Load
Week 6- 5x5 Load
Week 7- 8x3 Load
Week 8- 3x3 Deload(65% maxs)

rest - 2min for 3x10 and 5x5 and 1min for 8x3...

incline bench
Front squat
Bench
Bb row

SLDL
Shoulder press
chin
Power shrug

GHR
Squat
Db row
Close grip bench

then do 2more accesory excercises on the days if needed... ie side laterals and rear delts...


what u think of that...

[Jesin]

I like it....I will start Monday...1 questions - Is it alrite if I incorporate exercises? Because right now Im unable to do Incline Bench, Shoulder Press, and Squats....

Cardio -
25mins - 11.3kms

**Lifted yesterday...did chest but shoulder was hurting so I didnt do much. Got home, Woke up at 2am with major shoulder pains and didnt get to sleep til 4ish then had school so I didnt get to do AM Cardio and am going to take the rest of the week off if my shoulder continues to bother me like it is now.

[scott_donald]

ye all good aslong as you keep the balance... i excercise for muscle groups...

i will be doin the same prog this summer...

[scott_donald]

obvioussly there must be an impovement over the first cycle on the second...

deload is all about speed...

friend is doin awesome on it right now...

[Jesin]

Week 3- 8x3 Load <----Is that 3 sets of 8 or 8 sets of 3?

Now deload is like speed benching or speed as in no rest times?

[Jesin]

Cardio just before...

30mins 13.5kms

[scott_donald]

Week 3- 8x3 Load <----Is that 3 sets of 8 or 8 sets of 3?

Now deload is like speed benching or speed as in no rest times?


no 8 sets of 3... the volume is the same but with lower reps the intensity must be raised...

ye just light speed work usual stuff... accessory are done normally tho...

[Jesin]

Week 1- 3x10 Load (2min Rests)
Week 2- 5x5 Load (2min Rests)
Week 3- 8x3 Load (1min Rests)
Week 4- 3x3 Deload (60% of max)
Week 5- 3x10 Load (2min Rests)
Week 6- 5x5 Load (2min Rests)
Week 7- 8x3 Load (1min Rests)
Week 8- 3x3 Deload(65% of max)

Workout 1
Flat Bench
Leg Press
Calve Raises
Dips
CG Pulldowns
Crunches

Workout 2
Deadlifts
Front Raises
DB Curls
BB Shrugs

Workout 3
Lying Ham Curls
Leg Extensions
Db row
Close grip bench
Leg Lifts

Look good? Welcome to suggestions.

[scott_donald]

ye think it will work good... just watch witht eh over length ont he 8 by 3 session tehre with 5 working excercises...

do compounds first...

[mivi320]

Looks good.

Good luck with it and don't forget to have fun with it :)

[Jesin]

alrite...might revise it, make it shorter. If I do Ill post before monday