[Jesse martin]

10 March 2018
Legs/Arms
Deadlifts 405×5
Squats 315×10
Walking lunges body weight x 15
Incline DB Curls 40’s x 5
BB Curls 105 x 10
DB Hammer Curls 30’s x 15
Push downs 80 x 6
JM Press 195 x 10
Overhead Triceps Ext ez bar 70 x 15

Current macros 280p/200c/50f
Cardio: 4×40 min Treadmill per week
Weight: 223.4

Jess

[Jesse martin]

Having said that I’m on here to learn so I’m open to you guys thoughts on this

Jess

[Jesse martin]

I’m enhanced as well and have been training over 30 years. Am a former Natural pro bodybuilder with the IFPA but have always used a low to moderate volume approach. While a lot of the guys that do seem to have the rounded look use more volume. If you look at Dorian as an example although he was extremely thick and with the exception of his ridiculous lats he didn’t have that round look. Jordan does in the shoulders and traps but I think his is more from just being extremely thick

Jess

[Jesse martin]

Push Day #1
Back in the gym but clavicle is very sore and tender. Anyway it looked like this today
Bench Press 275 3×6,7,8
Push Press 115 3×10
Close grip bench press 135. 3×10
Plate loaded incline press 230×8, 180×12
Cable side raises 2×10-12
Face pulls 2×10-12
Push downs 2×12

Trying to find the sweet spot in volume. Weight down to 220 lbs

Jess

[Jesse martin]

22 Jan was the last day I trained. Caught a bug, (probably from someone sick coming into the gym and sweating all over everything). This is what Monday looked like. Still easing into loads but the format for my Old Phil Hernon split looked like this the other day:

Chest dips (2 warm ups) 65 lbs x 9- bw x 8 drop set
Bench press 255×10
Incline dB Press 75’s x 15
Seated cable rows 210 x 7
Pull ups bw x 10
BB rows 245 x 15
Prone rear raises db 50’s x 7
OHP 115 x 10
Side raises 30’s x 20

Wanted to get back in today but I’m still nursing this cold. Hope to get back into grinding out some good work next week.
Macros: HD (high day) 205p/575c/40f
Macros MD 275p/275c/40f
Macros LD (off training days) 345p/205c/60f
Weight holding at 228. Goal is 205-210 by Jun 15 in my best condition ever

Jess

[Jesse martin]

You guys are both so motivating. Can’t wait to see you both earn that IFBB card. I love how accessible y’all are on here

Jess

[Jesse martin]

Today was extremities Ie., legs/arms and looked like this. Still on a deload:

Leg press 450×7
RDL. 225×10
Squats 275×15
BB Curls 95×8
DB Hammer Curls 40’s x 10
Cable Curls 50 x 15
JM Press 135×7
Push downs 50 x 10
Overhead tri ext cambered bar 50 x 15

Little update on my cut

Jess

[Jesse martin]

So I decided to pull the trigger and implement a Phil Hernon type program
I’m using the first week as a deload/break in week. My clavicles and shoulders and a wreck right now. Today looked like this;

Low incline DB Press 80’s 1×7
Dips +25 1×10
Bench press 225 1×12
BB rows 245 1×7
Seated cable rows 170 1×10
Assisted pull ups 1×15
DB Side raises 20’s 1×8
Prone Rear DB raises 20’s 1×10
OHP 65 1×15
Hopefully by Monday I’ll be able to get a little more aggressive if my shoulders recover a bit. Good weekend all

Jess

[Jesse martin]

Yeah so today was suppose to be chest/back/delts but my macros are low and I’m smoked so I decided to save delts and do them with arms tomorrow. Today looked like this
Bench Press 295 lbs x5 pause Reps
Incline DB Presses about 30 degree incline 110’sx7
Dips body weight 2×12,13
Pull-ups +10×5 Reps
BB rows 295 x 10
Seated cable rows 150 2×15,15
Cable crossover 50×20 Reps
Inverted pull-ups bwx20

Body weight down to 231.4 lbs this morning. Starting to actually look like I lift again ????

Jess

[Jesse martin]

Thank you Steven Humphreys for taking an interest
JG85 I’m not taking anything specifically for inflammation/arthritis but I am trying to eat a little more alkaline

One of my favorite programs that I often incorporate for short periods (2-3 weeks) is a hybrid of an old Phil Hernon training method. I’ll be starting this again tomorrow and it will look like this

Day #1 Chest/Back/Delts
Bench press 1x 5-7 failure
Incline DB Press 1 x 8-10 failure
Dips 1x 12-20 failure
Pull ups 1 x 5-7 failure
BB rows 1 x 8-10 failure
Seated Rows 1 x 12-20 failure
OHP 1×5-7 failure
Side raises 1 x 8-10 failure
Incline prone DB raises 1×12-20

Each subsequent day of Day #1 the first exercises falls to the bottom of that body part so each movement gets a different rep range on each workout

Day # 2 legs/Biceps/triceps
Squats 1×5-7
Leg Presses 1×8-10
RDL 1x 12-15
(When dead’s make it to the top of the rotation I do them as conventional deadlifts
BB Curls 1x 5-7
DB Hammer curls 1×10-12
JM Press 1×5-7
Dip machine 1×8-10
Wide grip push downs 1×12-20

Rotate days off as needed. Generally hit each body part 2.5 times a week on average

Jess

[Jesse martin]

Today was Chest only due to time constraints
4 movements
Flat Bench
Incline Bench
Flat flies
DB pullovers

Volume was a up again

Corinne: I didn’t intend for the volume and rep range to be that high. Actually it was suppose to be a deload with the squats but after the 3×8’s with a modest weight my groove on squats felt good so I wanted to take advantage of it (that isn’t always the case). As far as the iso work, I just wanted to feel a pump. My preferred volume is around 8-10 total sets for larger groups and 6-9 for smaller and it may be 2-3 set per movement. I like Reps around 12-6 but will occasionally do a “widow maker “.
JG85: thanks for the kind words my friend. Arthritis is something I think I’ve developed from cumulative trauma and repetitive motion over 3 decades of training. It governs my training. If I’m not aching I prefer to train with intensity of EFFORT, if I am I tend to train with intensity of EFFECT (volume). So my routine is generally very dynamic and dictated by what I feel is safe and productive and that isn’t always using 90% loads. My wife and I try to reduce inflammation as much as possible by consuming things that are high in antioxidants. I think with age the desire for functionality trumps the need for mass and strength. I’m just now learning that.

God bless,

Talk soon

Jess

[Jesse martin]

Leg Day: one thing I’ve realized with training for so many years is that injuries and arthritis are inevitable at some point if your consistent and committed to not just tap dancing through your sessions. As a result I have to be very intentional about selection and auto regulating. Today was intended to be light and focused on continuous tension. It ended up as follows

Squats 225 3×8, 315×1, 405×1, 515x 4
Leg Ext. 60. 4×15
Leg press 230. 3×12
Lying Leg curls 50. 4×12
DB RDL’s. 25’s. 3×12
Pull-ups bodyweight 1×6
The moderate speed continues tension on everything but the final sets of squats felt great and joint friendly. Everyone have a great day and if you happen upon this and have suggestions, please feel free to share

Jess

[Jesse martin]

Corrine thank you, I did Masters Nationals last year and placed 6th in the heavies. That was probably my last show. I’ve been competing since 1983. I still intend to be at my all time best condition by mid June. Excited to see what’s possible with my physique at 55.
Thanks JG85. I’ll be following your progress too brother
Yesterday was a pull day
Today was another push. I’m on a 4 way hybrid split that looks like this
Day #1 Chest around 4 movements 8-12 sets
Followed by 1 or two delt and Tricep movements

Day #2 is back/ biceps and leg curls

Day #3 is Delt/triceps with a lead off from 2-3 sets low incline DB presses

Day #4 is legs with a few sets of pull-ups and curls thrown in if I’m not too smokes

I’ll get into more detail shortly
Weight down to 234.4 this morning. Very consistent over the past few days and digestion has improved immensely since cutting cards and simple sugars back

Talk soon and thank you so much for making me feel welcome. You can check me on IG @teamjmfitness

Jess

[Jesse martin]

So this last growth phase took my weight up to 251.2 lbs and several Lift PR’s. I did get a lot softer than I should have allowed.
As of this morning my weight was 235.6 lbs and I did 20 minutes HIIT (elevation intervals) on treadmill followed by a couple meals and just finished training Chest w/delt&tri auxiliary work. It looked like this

Flat bench press 335 2×4,3. Drop set of 275×12-225×5 with pauses
Incline smith 190 lbs 2×10,8 (don’t count bar weight) followed by a drop of 230 x 4 partials-140×8
Standing Behind Neck Press ( I know what they say about BNP) it was more for stretch and ROM 65 3×7
JM Press 145 3×10
Low incline flues 55’s 3×10
Pec Deck 100 2×12

Current macros are 350p/250c/70f
Cardio 4×20 min per week

Feel free to leave advice or input

Jess

[Jesse martin]

Ok Jordon this is gonna sound like I’m sucking up but I don’t care, it’s the truth. Your probably one of the most articulate/ analytical athletes/coaches I know of right now. Maybe you can explain carb cycling to me? If I train legs after an off day where I had lowered my carbs by roughly 25% and then Raise them 25% over their normal range on push day and my training is done early, how are the excess carbs helping my performance on what I’ve already done. Just curious. Haven’t been able to figure how carb cycling benefits a person that trains earlier in the day

Jess