[Jessy Kelly]

LOWER A
DB Lying hamstring curl – 1 set of 8-10 reps, 1 set of 12-15 reps
Hack squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused Leg press (diff machine to rotation 1) – 2 sets – 8-12 reps – reduce the weight – 1 set 20 rep – hold for the count of 1,2 in the hole
Glute bridge on smith – 2 sets of 10-12 reps – hold at peak contraction for the count of 1,2, then very controlled eccentric
Abductor – 1 set of 10-12 reps, STRAIGHT INTO frog pump to failure (Bret Contreras) – REPEAT TWICE, NORMAL REST BETWEEN
Adductor on the cables – 1 set of 10-12 reps
Hanging leg raises – 2 body weight sets
STRETCH
Toe press for calves – 3 sets of 10-12 reps

UPPER A
Standing side raise on the cables – 2 sets of 12-15 reps
High Incline BB press – 1 set of 8-10 reps, 1 set of 12-15 reps
Narrow smith press – 1 set of 8-10 reps, 1 set of 12-15 reps
Tricep pushdown (diff attachment) – 1 set of 10-12 reps
STRETCH
Wide lat pulldown – 1 set of 8-10 reps, 1 set of 12-15 reps
Chest supported dual DB row – increase the weight and do 1 set of 8 reps, reduce the weight and do 1 set of 12 reps
Low row – 1 set of 8-10 reps
Rear delts on seated cable – 1 set of 15-20 reps
STRETCH
Abs – 3 sets of 10-12 reps

LOWER B
Standing hamstring curl – 1 set of 8-10 reps, 1 set of 12-15 reps
Sissy squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused BB squat – 2 sets – 8-12 reps – reduce the weight – 1 set 20 rep – hold for the count of 1,2 in the hole
SLDL BB – 2 sets of 8-12, toes raised – push your hips back and really feel that stretch in your glute and ham, hold at the bottom for the count of 1,2 then contract concentrically never losing tension.
Glute extension machine – 2 sets of 15-20 reps
Adductor on the cables – 1 set of 15-20 reps
Back supported leg raises – 2 body weight sets
STRETCH
Standing calf raise – 3 sets of 10-12 reps

UPPER B
Banded chin – 1 set of 8-10 reps, 1 set of 12-15 reps
Strict BB row – 1 set of 10 reps – increase the weight and do 1 set of 8 reps – 3 SEC ECCENTRIC, TOUCH AND GO, DO NOT BOUNCE THE PLATES OFF THE RACK
Mid back row – 1 set of 8-10 reps
Single arm lat row DB – 1 set of 20 reps
STRETCH
Machine side raise – 2 sets of 12-15 reps
High Incline machine press – 1 set of 8-10 reps, 1 set of 12-15 reps
Assisted Dips– 1 set of 20 reps
Single arm standing cuff side raise – 1 set of 8-10 reps
Single arm rope pushdown– 1 set of 15-20 reps
DB prone rear delts – 1 set of 15-20 reps
STRETCH
Abs– 3 sets of 10-12 reps

LOWER A
Lying hamstring curl – 1 set of 8-10 reps, 1 set of 12-15 reps
Smith squat – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused Leg press – 2 sets – 8-12 reps – reduce the weight – 1 set 20 rep – hold for the count of 1,2 in the hole
Glute bridge – 2 sets of 10-12 reps – hold at peak contraction for the count of 1,2, then very controlled eccentric
Abductor – 1 set of 10-12 reps, STRAIGHT INTO frog pump to failure (Bret Contreras) – REPEAT TWICE, NORMAL REST BETWEEN
Adductor on the cables – 1 set of 10-12 reps
Hanging leg raises – 2 body weight sets
STRETCH
Standing calf raise – 3 sets of 10-12 reps

UPPER A
Low incline lying side raise on the cables – 2 sets of 12-15 reps
High Incline DB press – 1 set of 8-10 reps, 1 set of 12-15 reps
Narrow press machine – 1 set of 8-10 reps, 1 set of 12-15 reps
Tricep pushdown – 1 set of 10-12 reps
STRETCH
Lat pulldown – 1 set of 8-10 reps, 1 set of 12-15 reps
Chest supported T bar row – increase the weight and do 1 set of 8 reps, reduce the weight and do 1 set of 12 reps
Mid back row – 1 set of 8-10 reps
Reverse pec dec – 1 set of 15-20 reps
STRETCH
Ab crunch – 3 sets of 10-12 reps

LOWER B
Seated hamstring curl – 1 set of 8-10 reps, 1 set of 12-15 reps
Leg press – 2 sets – 12 reps – increase the weight a go for 8 reps
Paused pendulum squat – 2 sets – 8-12 reps – reduce the weight – 1 set 20 rep – hold for the count of 1,2 in the hole
SLDL DB – 2 sets of 8-12, toes raised – push your hips back and really feel that stretch in your glute and ham, hold at the bottom for the count of 1,2 then contract concentrically never losing tension.
Glute extension machine – 2 sets of 15-20 reps
Adductor on the cables – 1 set of 15-20 reps
Back supported leg raises – 2 body weight sets
STRETCH
Seated calf raise – 3 sets of 10-12 reps

UPPER B
Assisted chin – 1 set of 8-10 reps, 1 set of 12-15 reps
Rack Pulls – 1 set of 10 reps – increase the weight and do 1 set of 8 reps – 3 SEC ECCENTRIC, TOUCH AND GO, DO NOT BOUNCE THE PLATES OFF THE RACK
Seated row – 1 set of 8-10 reps
Single arm lat row – 1 set of 20 reps
STRETCH
Flat lying side raise on the cables – 2 sets of 12-15 reps
High Incline smith press – 1 set of 8-10 reps, 1 set of 12-15 reps
Dip machine – 1 set of 20 reps
Machine side raise – 1 set of 8-10 reps
Single arm handle pushdown– 1 set of 15-20 reps
Cable rear delts – 1 set of 15-20 reps
STRETCH
Abs – 3 sets of 10-12 reps

@jkelly.ross

[Jessy Kelly]

I m happy about the Smith squat tbh verrrry happy. Progress overall not what I was looking for anyway ahah …. Feeling that I want to be better and maybe it is not enough in my mind allllll time. Send help. In meantime I m enjoying life and the present moment coz yeeeeees grateful.
Rationally I just beat my log book today. I was a messy disaster believe me after stair master DEAD. hopefully this will be show on check in dayyyys?!
A part all mental game, grateful for my gym family. So blessed! I mean really Sooooo blessed! Being adopted there lol! A lil emotional things. But yes, these small things.
BB technical stuff. Yes cardio is high, calories I did not count tbh but should be relatively low and I m not surprised and I don’t complain either ( to note I m a pocket rocket size and a fat kid at heart aka I get fat easy ), full of energy and enthusiasm, sleep verrrry well maybe too much, strength is up. A mix of excitement and fear. Not sure to be lean enough. And this mental game is kind early. I just want to see some more leaness asap. Sharing all my rotations, maybe useful for someone. 🙂 x

@jkelly.ross

[Jessy Kelly]

Nt day. Relaxing day despite all the moves! Almost a nap this afternoon but yeah I preferred to go to the gym for my second round cardio. To avoid to interfere with my sleep tonight coz TMRW is lower day. a storm came just after I just arrived at the gym.. Now I stuck on the X trainer while it’s raining. Posing going on. Always in touch with my POS coach and a group of bikinis. Next week bikini camp and I m very happy about. Learnt so much from the first. I m sure that will be add something more to my technique either to have a great time. TMRW lower and well still happily in sore!! So further mobility moves later after my cardio needed. X

@jkelly.ross

[Jessy Kelly]

Happy happy. Yay! however Chin ups getting worst omg. First exercise tho!! I was doing better when were in the middle of the session?! Okay but Everything else go UP! Few reps or loads. So so I had a very enjoyable session! I Was Soooo strong! and progressing nicely!!! And I feel at home in my gym! Which is verrrry nice.. LOVE this! And my morning cardio & posing were great too!!
So so much empowered by cherry cola pre stim ahah ?
meals prep, steps and shopping as usual! X TMRW NT day!!

@jkelly.ross

[Jessy Kelly]

Just a lil update about Yday session. Was awesome btw! An exciting mess! Eh bit weird mood ungry but effective session. Ehhhhh specially hams, hack, sissy, etc…
Today Ntd and yeah same stuff with all alterations made. Enjoy my posing this morning at the gym. Actually it is the best time ever. Fasted. Follow lot of foam rolling. Actually I need like a foam roller day ahah… Don’t miss nothing. And all prehab for my plantar fascia! Take time. Lot. TMRW upper. And yes now on training days I m hitting gym twice! So tbh very happy to do a further posing morning at the gym. Much bigger, much professional. Mirrors everywhere!
ATM Second tour of cardio you can call me cardio bunny! ? X

@jkelly.ross

[Jessy Kelly]

Okay check in and yes scale is still. So so not really what we wanted and expected. So Changes are below:   

Training Day
Acv+lemon+pink salt+turmeric powder+glutamine.
(6.30am) Meal 1 – 100g 5% Trout or salmon, 50g chicken/turkey breast
(9.30am) Pre gym meal, eaten 90mins before – 150g chicken/turkey breast, 100g apple, 6g coconut oil
(pre stim 3gr)
Intra 30g eaas, 5g creatine
(1.30pm) Pwo 60mins after – 150g chicken/turkey breast, 50g rice
(4pm) Meal – 180g white fish, 6g evoo,
(6.45pm) Meal – 150g chicken/turkey breast
(9.30pm) Pre bed – 100g trout or salmon, 50g chicken turkey breast
Non training day
Acv+lemon+pink salt+turmeric powder+glutamine.
(6.30am) Meal 1 – 150g chicken/turkey breast
(9.30am) Meal 2 – 180g white fish, 40g avocado
(12.30pm) Meal 3 – 150g chicken/turkey breast
(3.30pm) Meal 4 – 150g chicken/turkey breast. 40g avocado
(6.30pm) Meal 5 – 180g white fish, 6g evoo
(9.30pm) Pre bed – 150g chicken/turkey breast

REST DAYS  
Vacuum
Fasted 60mins cardio pre meal 1 – 130bpm
In the afternoon 60mins cardio at 130bpm
Any time in the day a total of 20mins posing practice  
Daily steps – 10k

TRAINING DAY 
Vacuum
Fasted 40mins cardio pre meal 1 – 130bpm
Post workout – 35mins on stair master
Daily steps – 10k
Any time in the day a total of 20mins posing

_________________________________________

@jkelly.ross

@jkelly.ross

[Jessy Kelly]

Ohhhh not training day! ? Actually I enjoy them a lot coz I m in the gym twice… posing ahah love training days toooo okay nothing to report same food shopping and prep, mobility moves and obsly posing! Yes, still doing my rehab (now pre hab) even everything is gone as yees my left leg seems weaker in the eccentric* movement Sooo I need to get stronger! To add not flat soles! Sooo not vibram or just socks! … little physio report!
ATM in the gym, left some 25 minutes then foam roller and some others moves, some others food shopping and yeeeeees others cold showers!!! Ahah
TMRW check and lower we are 7 weeks out X

@jkelly.ross

[Jessy Kelly]

Happy session! overload overall. Felt strong. Amazed by the vibes in my gym and all people there! Spotted here and there…some pb on Shoulder and back!
Everything really great! Socialising again and again! Appointment to my physio done post workout. Oppss another bikini camp booked end of this month!! Practice practice practice practice practice practice practice practice

Sleeping like a baby lately omg feel in holiday!!! Last 1k steps to hit… going after posting this! 🙂

@jkelly.ross

[Jessy Kelly]

NTD simple same things ? more or less!
It was a socialising day ahah me alwaaaays!!!! Lot of Posing and cooking as well! Sweaty cardio OMG love!
Ah I washed my knees sleeves! Time for my waist trainer later! Interesting?
Delivery of my ashwagandha cnp, I was running out.. two nights without and yes not major difference btw! So maybe try to switch OFF to see if really necessary.. maybe later in prep I ll again!?
my plantar fascitis (it was not the funniest thing ever) seems gone yep ultrasound magic and yess
I found a gem!!! my physio! Tomorrow is another ultrasound appointment but yes just one 6 minutes ultrasound with all rehab done religiously, decreased steps and it’s gone! .. great!!!
TMRW upper and needless to say I can not wait!! X

@jkelly.ross

[Jessy Kelly]

Sweaaaaaty legs day! One just one rep more on hams curl…heavy metal didn’t help to get more OMG Hack squat up up yeeees it makes my day, press felt heavy but freaking heavy on my warming set… maybe was high loaded! …but Then I make numbers as wished! Coz like not options…I m going not to be disappointed about! But wait then Bridge on Smith to dye… followed by all the weighed frogs hopefully spotted by big BOI! I was really a total sweaty mess…still have hanging legs raise but they are eaaaassy and yes toe calves we increased too just to finish strong.
Little 30 minutes on stair master and was like having a shower lol I m not satisfied about this session..ahah when I ll be totally anyway? just Cooked some zucchini and now go for my last 4k steps in this beautiful weather! Can stay like this all year round please?! ? x

@jkelly.ross

[Jessy Kelly]

Moving done and all usual ntd things. Posing in the gym currently, not anymore at mine. just to get used to the spectators eheh 🙂 last food shop and meal prep to do. All the greeeeens to cook! TMRW lower! Oh can not wait!! X

@jkelly.ross

[Jessy Kelly]

UPPER B
Assisted chin – 1 set of 8-10 reps, 1 set of 12-15 reps
Rack Pulls – 1 set of 10 reps – increase the weight and do 1 set of 8 reps – 3 SEC ECCENTRIC, TOUCH AND GO, DO NOT BOUNCE THE PLATES OFF THE RACK
Seated row – 1 set of 8-10 reps
Single arm lat row – 1 set of 20 reps
STRETCH
Flat lying side raise on the cables – 2 sets of 12-15 reps
High Incline smith press – 1 set of 8-10 reps, 1 set of 12-15 reps
Dip machine – 1 set of 20 reps
Machine side raise – 1 set of 8-10 reps
Single arm handle pushdown– 1 set of 15-20 reps
Cable rear delts – 1 set of 15-20 reps
STRETCH
Abs – 3 sets of 10-12 reps

@jkelly.ross

[Jessy Kelly]

Great upper! Strength is up up! Below my rotation. Omg it was soooooo exciting today. Loved every second! Impress about my strength…on shoulder and back! I was really a mess…
okay civvy life Sooooo I packed all my stuff, signed and I, me and my soul* (disclaimer the removal company Eheh…) we are moving TMRW morning after my cardio… between M2 and M3 or before M2 something like this!! my landlord is a NHS physio just to be coherent ? 500 steps from my gym ohhhh yessss!
New bottle for my intra arrived today yeees this is exciting too. Purple this time!
Diet same, we just increase cardio and decrease a lil steps coz I got a freaking thing called plantar fascitis ahah. nothing Sooooo bad! coz I m over used….. Yeeeeees I m forever young lol apparently it is improving! The power of ultrasound and all rehab!!
Sore from moving is a thing?! BB and DB now are the travel essentials OMG! with me foreeeever

@jkelly.ross

[Jessy Kelly]

Check ins dayyyys! 8 weeks out
A little 0,5 off this Time! Let’s see if some change… Not training day and same things.. ah yes some stuff* aka plates, dB and bb to pack for my moving and some others Kelly moving brain adventures ahah.. ?
TMRW upper
From the X trainer is all for today!

@jkelly.ross

[Jessy Kelly]

Kind of day: changing room and your intra eaas and all the magic bottle fall on the floor…the disaster! … LOL my all stuff tasted like orange juice :).. So it’s started like this tasteful! Then yeah I found some bcaa (horror movie 1scoop and half no scale used…) Let’s close my eyes on it! Finally despite the funny stuff Was awesome session, bit too much heavy SLDL… legs press spotted & spoiled too 310kg, hack 100kg very happy! Stair master very sweaty! Some chips and chat between! TMRW check.

X

@jkelly.ross