[Jade-kelsie]

Checked in this morning weight is still around 130lbs hasn’t moved this week but looking a lot leaner. Really happy can’t wait to see the end result can’t believe in only 9 weeks out seems strange but can’t wait to be back on that stage!

It’s been rest day today but had work this morning then a few business calls to try and help me grow my online business for coaching as I’m wanting to do more of this

Jadekelsie

[Jade-kelsie]

It helps the body regulate blood pressure, supports nerve function and helps cells work so they keep organs healthy it also helps acidity and clears digestive track

Jadekelsie

[Jade-kelsie]

Evening just finished work been a manic day today! Got up early to take the dogs out for a walk as it’s been boiling and there pathetic in the heat 😂

Done boring house chores and the food shop then trained upper which was a very good session really enjoyed it! Worked this evening straight to bed as I’m up early tomorrow for another day at work

Jadekelsie

[Jade-kelsie]

Evening so checked in this morning weight is down at 130lbs so 3lbs loss this week my body is on fire!

Loving this prep I know I keep saying that but it’s probably been this easiest one I’ve ever done there’s 10 weeks left and I don’t think there much more to go but I’m sure that we will see.

Today I’ve had work then online check ins also been to a spa this evening which was amazing feel lovely and chilled out

Jadekelsie

[Jade-kelsie]

Has it bruised?

Jadekelsie

[Jade-kelsie]

Evening so been a long day again been at work since 5.30am had to get up at 4.30 to make sure I got there on time. Had a good day just very busy managed to get all over my steps in during work as well so when I got back home after my massage I’ve just chilled out to try and keep steps down. Also had to prep all my food for tomorrow as I have the same shift plus glute session.

Preps going really well and can’t wait to get on stage book Benidorm last night so it’s all starting to feel real now

Jadekelsie

[Jade-kelsie]

Personally I prefer having more meals spread around the day as it helps my digestion plus keeps me occupied in prep.

Jadekelsie

[Jade-kelsie]

Just booked Benidorm for big man weekend!! So excited can’t wait to do my first show it’s going to be incredible not long to go now 10 weeks till go time!

Weight I coming down how we want to so no extra push’s just yet which is good just hoping I look better than last year and can get some better placings

Jadekelsie

[Jade-kelsie]

Evening guys. Been a busy weekend so sorry I haven’t been on here. Saturday it was the JP event which we were all at absolutely loved it was amazing talking to all the team again and people at the stand.

Sunday was such a busy work day then kuba told me to rest to make sure that I wasn’t doing to much feel so much better. Today I’ve been doing house jobs and the food shopping then trained this afternoon on legs 2 had a very good session and I know that my legs are going to kill tomorrow

Jadekelsie

[Jade-kelsie]

Hey, so I tend to use my belt for RDLs deadlifts etc and knee sleeves for leg press anything else I’m ok but it is personal preference really use them to help you out

Jadekelsie

[Jade-kelsie]

New training routine

Jade north leeds update

Upper
Glutes
Off
Legs
Off
Repeat

Tempo work unless I state otherwise at the side of your movements

* Tempo compound work: 4 second eccentrics, 1 second pause in peak of contraction, Hard concentric, No pause in stretch – (0 bounce or momentum)
* Isolation work: 3 second eccentrics, 1 second, pause in peak of contraction, 2 second concentric, 1 second pause in stretch
* Warm up: 5 min power walk or 5 min stairs
* Activation work: Always start with 2 sets of activation work prior to your sessions and mobility work.
* Rest periods: Compound work: 3-6 minutes rest, Isolation/metabolic work: 60-90 second

Pre prep work as shown on workout library to be done before lower and upper sessions.

LEGS 1

Hanging leg raises – 2 sets, body weight

1. Adductor – 1 sets of 10-12, 3 second eccentrics, Pause at top 2 seconds, pause in stretch 2 seconds

2. Barbell Hip thrust – 3 sets of 12-15 reps – 1 second peak contraction at the top, maintain tension and continuous reps

3. Belt squat RDL 1 set of 7-9, 1 set of 12-15 reps glute bias stance pause in hole for 2 seconds

4. 45 hyper extension use dumbbells for load both sets 2 second pause in shortned range – 1 set of 10-12, 1 sets of 12-15

5. walking lunge with slight tilt forward to get more hip flexion, rib cage packed minimal knee flexion bias the glute walk in straight line – 1 set 10-12, 1 set 8-10.

6. Pannata kick back 2 sets of 10-15 reps pause in stretch and shortened range each rep

Upper 1

1. Atlantis machine side lateral – 1 set of 8-10 reps, 10-12, no momentum super controlled both ways slow

2. Neutral grip Atlantis shoulder press – 2 set 10-12 reps

3. Single arm hammer seated row ( temple corner ) – lat bias – 1 set of 8-10 reps, 1 set of 12-15 reps

4. Atlantis single arm pull down – 2 sets of 10-12 reps

5. Rear delt row – wide grip use d handles – 2 sets of 8-10 reps, 1 set of 15-20

6. Kneeling crunch ab machine 3 sets of 15-20

Glutes / hams

Side planks 2 sets of 60 seconds

1. glute mead kick back : 3 sets of 15-20

2. dumbbell RDL : 2 sets – 6-9,10-12 reps

3. Booty builder hip thrust – 3 sets 12-15: micro pause at top and bottom no momentum

4. Hip dominant squat on the Belt squat – 2 secons pause in hole bias adductor and glute – 1 set 8-10, 2 sets 12-15

5. Walking lunge: 1 set of 10-12 reps 1 set of 20-25 reps use dumbbell here and track the path with dbell, slight lean into each rep to get more hip flexion to bias you’re glutes

6. Prime plate loaded Lying leg curl – 1 second pause in stretch each set – 1 set 10-12, 2 sets 12-15 load 50 middle 50 top all sets

7. Pannata kick back : 1 sets of 12-15 reps micro pause at top and bottom super set leg raises

LEGS 2

planks 2 sets of 60 seconds

1. Adductor – 1 set of 10-12, 1 sets of 15 -20 last set rest pause set

2. 45 hyper extension – 2 second pause at the top keep range of motion short on the glute – rib cage packed down core tight : 3 sets of 10-13

3. Glute drive – rib cage packed core braced pause in shortened range 2 seconds 2 sets 8-10 reps

4.. contralateral dumbell loaded split squat : 2 sets of 6-9,10-12 reps

5. Glute dominant hammer Strength leg press – 1 set 8-10, 1 set 10-12 – both sets 4 second eccentrics 2 second pause in the hole – keep your feet on the inside width of the hip slightly higher stance

6. Cable eugene teo kickback : 2 sets of 12-15 l

Upper 2

1. Single arm cuffed lateral, use d handle – cable just above the knee to bias lengthened range – 1 set of 15 reps, 1 set of 8-10, no movement in micro pause at top and bottom total control stand up straight no leaning – rib cage down

2. Single arm Atlantis machine row – 2 sets 10-12 reps lat bias
3.cybex shoulder press
– 1 set of 8-10 reps, 1 set of 10-12
4. Atlantis seated side lateral – 1 set of 12-15, 1 set 15-20 reps, no movement in micro pause at top and bottom total control rib cage down take time in lengthened
5. Atlantis Reverse pec dec – 1 set 8-10, 1 set 10-12, 1 set 15-20
6. Ab machine crunch – 3 sets of 15-20 reps

Glutes and hams 2

1. Booty builder hip thrust – 3 sets of 12-15 reps 2 second pause in shortened range

2. Banded at the hip Barbell rdl – micro pause at top and bottom : 2 sets of 8-10 reps 1 second pause in stretch

3. Dumbbell contralateral rear foot elevated split squat – 2 sets of 10-12, pause in stretch 1 second 4 second eccentrics

4.atlantis Lying leg curl – pause in lengthened range each rep : 2 sets of 12-15 setting 3 both sets

5. Pannata machine kick back – 3 sets of 12-15, 1 set of 15-20

6. Glute dominant leg press, 2 sets of 8-10 reps

Jadekelsie

[Jade-kelsie]

Long day today just finished work at the gym back home and of straight to bed as I’m usually in bed for 10pm every night

Been an upper session today some of my training has changed so I’ll add it in tomorrow with my new set up. Looking forward to the change be good to have some new exercises and try some new machines.

Jadekelsie

[Jade-kelsie]

Tonight I’ve been looking at booking Benidorm for my first show which is the big man weekend can’t wait to go and see what it’s like as I know it’s quite a big show.

Been working today but trained this morning session was:

Hip thrusts
RDLs
Walking lunges
Adductors
Leg curls
Hypertension

Jadekelsie

[Jade-kelsie]

This didn’t post yesterday

Evening guys so today I’ve had a lovely day going for a nice long walk with the dogs and spending some time with my partner.

Also checked in no changes for now but very pleased with how things are going 11 weeks till first show. No cardio either atm which I’m happy absolutely buzzing about!

Nothing else to report just prepping meals for tomorrow at work

Jadekelsie

[Jade-kelsie]

Evening guys, been a very busy bank holiday Monday! Worked today 6-2pm then trained glutes had a very good session legs are absolutely dead. Todays session was:

Hip thrusts
DB RDLs
Belt squat
Leg curls
Walking lunges
Cable kickbacks

This evening went for a walk with the dogs and saw some friends tonight just chilling out but I have a day of work tomorrow so going to go for a nice long walk with the dogs

Jadekelsie