Jesin's Journal

**Jesin** · 02-22-2004, 08:18 AM

Hey guys. I decided to log mine on here as well. Everyone eles seems to be doing it and it gives a lil motivation and drive to workouts Id assume. Anyways I start logging as of tomorrow. Here are my stats....

Arms - 17.5
Chest - 49
Shoulders - 57
Neck - 17.5
Quads - 27
Calves - 17
Forearms - 13

6'1 254lbs
bf% - <---edit this **** - 29.6%

Goals -
Start my cutting around March 1st. Stopping all drinking, starting clenbrutrex and going hard at it. Would like to get down to 10-13% bf at this point.

My Split -
Monday - Shoulders
Tuesday - Back/Bis
Wednesday - Abs/Rest
Thrusday - Legs/Abs
Friday - Chest/Tris
Sat/Sun - Rest

I do cardio Mon - Fri in the mornings then lift after work. I will post what I eat on those days. Ill be back tomorrow with my first entry.

**Heisman** · 02-22-2004, 11:32 AM

Good job starting a journal. It does provide extra motivation. Why do you do abs two days in a row?

**Jesin** · 02-22-2004, 11:35 AM

I dono, just always done it that way.

**bohemianrapsody** · 02-22-2004, 01:15 PM

Nice, hope to see your workouts here soon

**Jesin** · 02-23-2004, 08:36 AM

This morning I took 3 Powertrain and did HIIT cardio - 13mins then a 10min cooldown. Real good sweat on. Came home had 3 cups of green tea, 2 pizza pockets and 2 protien shakes (100g protien). I will post back later with my shoulder workout.

**Heisman** · 02-23-2004, 02:28 PM

I think your diet is a little messed up. How many grams of protein are you getting each day?

**Jesin** · 02-23-2004, 04:08 PM

lol nah man, the pizza pockets aren't a regular thing!. I take in 200-250g's of protien a day.

Anyways I had a really good shoulder day.

Pre-workout - protien shake (50g's)
3 Powertrain

Shoulders -

Military Press -
1 warm up set with the bar
3 sets with 185lbs (6,6,6)
1 set of 10 with 135lbs

Side Delt Raises -
3 sets with 45lb dbs (6,6,4)

Rear Delt Raises -
3 sets with 30lbs dbs (10,10,10)

Shrugs -
3 sets with 100dbs (10,10,10)

Post workout meal -
8oz boneless skinless chicken breast done in the oven (no seasoning/salt/etc)
1 1/2 cups of mixed veggies (no butter/salt)
1 baked potato (no butter/salt)
1 Liter of water

**Jesin** · 02-24-2004, 04:08 PM

Back/Bi day today -

pre-workout meal - had 2 protien shakes and 2 8oz pieces of chicken done on the foreman grill with a cup of brown rice (between to the whole day - 8am-6pm)

Back -
One-armed Bent over rows - 3 sets with 100lb db (12,12,12)
Seated Rows - 3 sets with 275 (10,10,8)
3 sets of Back Extensions with a 25lbs plate

Bis -
Standing Alternet DB Curls - 2 sets with 65lb db (6,6)
One-armed Preacher Curls - 2 sets with 35lb db (12,12)
Incline Curls - 2 sets with 25lb db (12,12)

Then I did a set of 21's to finish off (30lb db)

Post Workout Meal - Protien shake, 1 1/2 of frozen corn, 5oz Steak, 1 cup of rice.

**Heisman** · 02-24-2004, 05:14 PM

Nice workout. Don't bother finishing muscles off. Especially with 21s. They are useless in my opinion.

**Jesin** · 02-24-2004, 07:33 PM

Originally posted by Heisman
Nice workout. Don't bother finishing muscles off. Especially with 21s. They are useless in my opinion.

Thanks bro. Ya I dont do 21's usually but i just wanted to keep going so I said F it and did up a set. First time in a while too, felt good.

**Jesin** · 02-25-2004, 09:18 AM

Just did abs today. Might go do some cardio later.

**Heisman** · 02-25-2004, 02:31 PM

What did you do for abs?

**Jesin** · 02-25-2004, 04:24 PM

i did....

3 sets of 15 - weighted crunches with 30lb dbs in hand
3 sets of 15 - leg raises
3 sets of 15 - crunches (right elbow goes left, left elbow goes right)

Also did 30mins of light cardio on the bike.

**Jesin** · 02-26-2004, 08:12 AM

Leg Day this morning -

Leg Press - 3 sets of 10 - 500lbs
Leg Extensions - 3 sets of 24 - 150lbs
Hamstring Curls - 3 sets of 10 - 50lbs
Sitting Cavs - 3 sets of 15 - 150lbs
Standing Cavs - 3 sets of 15 - 450lbs

Then I did the bike for 10min cool down.

**Heisman** · 02-26-2004, 05:10 PM

Why didn't you do squats or stiff legged deadlifts?

**Jesin** · 02-26-2004, 05:28 PM

Originally posted by Heisman
Why didn't you do squats or stiff legged deadlifts?

Cos I ****t my knee and am afraid to do them. So I'll stick to what doesn't hurt it

**Jesin** · 02-27-2004, 03:55 PM

Chest/tris day. Had a decent workout.

Chest -
Flat Bench (bb)
2 warmup sets of 10 - one with the bar, one with 135lbs
1 set of 10 - 225lbs
1 set of 8 - 245lbs
1 set of 1 - 295lbs
1 pauseset of 10 - 225lbs

Incline -
1 set of 10 - 80lbs db
3 sets with 90lbs dbs (8,8,6)

Tris -
Skullcrushers -
3 sets with 115lbs (10,10,10)
3 supersets of pushdowns (100lbs) and over head cable extensions (50lbs) (10,10,10)

**Heisman** · 02-27-2004, 08:45 PM

Nice workout. How did you mess up your knee?

**Jesin** · 02-28-2004, 08:33 AM

Originally posted by Heisman
Nice workout. How did you mess up your knee?

Thanks

Playing basketball....got pushed in the air while going up for an alleyoop and landed weird and snapped my mcl and partially tore my acl. It wasnt pretty.

**Heisman** · 02-28-2004, 08:42 AM

Originally posted by Jesin
Thanks

Playing basketball....got pushed in the air while going up for an alleyoop and landed weird and snapped my mcl and partially tore my acl. It wasnt pretty.

That sucks. I play a lot of basketball, but I don't plan on going up for an alleyoop anytime soon. LOL.

**Jesin** · 02-28-2004, 08:48 AM

Originally posted by Heisman
That sucks. I play a lot of basketball, but I don't plan on going up for an alleyoop anytime soon. LOL.

Funny thing was, it was one of my friends that pushed me. Needless to say we arent that close anymore.

**Heisman** · 02-28-2004, 09:59 PM

A friend of yours pushed you? I would definitely stop talking to them after that. You couldn't have possibly been expecting it, and it could have messed you up for life. Also, he had no buisness pushing you. I feel sorry for you bro, since there was nothing you could do about it.

**scott_donald** · 02-29-2004, 07:42 AM

looking god jesin... dont max too often...

**Jesin** · 02-29-2004, 08:30 AM

Originally posted by scott_donald
looking god jesin... dont max too often...

Thanks bro. Ya I dont usually go out full, usually keep it at a 5 rep range. But I felt decent this week so I gave it a shot. I want to get 315 max by summer but Im starting a cutting cycle tomorrow. Quitting drinking completely and doing HIIT cardio 5 days a week to see if I can get down to around 220.

**scott_donald** · 02-29-2004, 08:40 AM

Originally posted by Jesin
Thanks bro. Ya I dont usually go out full, usually keep it at a 5 rep range. But I felt decent this week so I gave it a shot. I want to get 315 max by summer but Im starting a cutting cycle tomorrow. Quitting drinking completely and doing HIIT cardio 5 days a week to see if I can get down to around 220.

goin to be hard then while cutting but good luck...

**Jesin** · 02-29-2004, 08:45 AM

Originally posted by scott_donald
goin to be hard then while cutting but good luck...

really hard man but its a goal to work for right? Im 254lbs 20% bf so i wanna get down to about 10%. I got clenbruterex to help and my diet is great and im stopping drinking so I know Ill do it.

**Heisman** · 02-29-2004, 08:48 AM

Originally posted by scott_donald
looking god jesin... dont max too often...

You'll be able to do it. Scott thinks that you are god, and god can do anything.

**scott_donald** · 02-29-2004, 08:54 AM

Originally posted by Jesin
really hard man but its a goal to work for right? Im 254lbs 20% bf so i wanna get down to about 10%. I got clenbruterex to help and my diet is great and im stopping drinking so I know Ill do it.

ye bust sure you will do it...

**scott_donald** · 02-29-2004, 08:59 AM

Originally posted by Heisman
You'll be able to do it. Scott thinks that you are god, and god can do anything.

not quite god but doin well....

**Jesin** · 02-29-2004, 09:07 AM

Originally posted by scott_donald
not quite god but doin well....

ahaha thanks both of yas. Ill update it everyday so you guys will know whats goin on.

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