[Jessy Kelly]

thanks for the live! it was so educational and learnt something more! (funny too ???? ) even for pull down video!!! i going to watch it again before to perform it next session! quick question why you don’t want post Anne check up at 3 weeks out? ah if I can ask! thanks!! go so fast the time!

@jkelly.ross

[Jessy Kelly]

Kinda rest day! Make it to the gym ahah, start to hit some steps on treadmill and then some foam roll in! Ahah well it was a full hour really fun ( my face and all expression LOL ???? ) but reallyyyyy difficult to describe by words…my calves, inner and out, quads, booty, low back, traps…I mean everywhere! Endless! Struggling to stay on but I make it despite all the feels! Almost Ashamed to make it publicly! Afterward the real POS fun started and I can say that at least I confidently duck-walked a lot! LOL
Going to a farm next week for some project! Something lil different happy like a kid! Ahah love this!!! Little diet update: food up on training days so this means performance up! It’s going to be an exciting mess on my log book! I love this much more!
Tmrw coffee ( ohh this is not negotiable to be alive ), M1 & work + coffee, M2 & work + coffee then ???? upper & POS, post workout and again work & work and some weekly huge food shopping!!! And all the food between! X

@jkelly.ross

[Jessy Kelly]

Was a good session yesterday, no squat movement because of my back but a PR on the legpress ????
Early PT today and than pull !
I did all exercises a little bit lighter than usually to make sure my traps will not do all of the work, especially the right one which caused me lots of troubles the last weeks. Blood flow was amazing and mind muscle connection to my right scapula gets better.
Scapula pull ups for activation are amazing ????
_________________________________________
Instagram @lara_lein89

interesting ???? ahah scapula activation pull ups! checked out on YouTube! …do you perform some kind of upper mobility before to start your sessions? just to warm up or you go straight to a warm up set?  I m always using a band & do some shoulder rotation exercise, never done scapula pulls up as activation however there is something like this in my stretching routine! do you stretching? or foam rolling (stone) a part all treatments massages,… thank you! [/quote]

I’m always warm up with an resistance band (shoulder rotation) and do some lateral raises , front raises for 2-3 sets (12-15 reps). The scapula pull ups are also new for me. My physiotherapist recommend this exercise to built up my rhomboid minor (which is really weak on the right side, this caused pain in my right traps  )

I do foam rolling 2-3x times a week. But a deep tissue massage is way more effective in my opinion (1-2x per month)

Stretching is also a big part in my routine, the more muscle I gained I recognized that my mobility suffered a lot… so that means post workout 5 min upper body stretching (every workout) and once a week lower body .

Sooo I hope  all questions are answered ???? #prepbrain ????

_________________________________________

Instagram @lara_lein89

[/quote]
ahah 🙂 if this is prep brain better to be on prep all year around! ???????? I really appreciate! thanks a lot! and sorry…I m always so curious and try to find the best way! .. great to hear about your band pre session, take some time away but really feel that everything works better long term! need to add more stretching post session I must to incorporate as routine!! thanks a lot ✌????

@jkelly.ross

[Jessy Kelly]

Was a good session yesterday, no squat movement because of my back but a PR on the legpress ????
Early PT today and than pull !
I did all exercises a little bit lighter than usually to make sure my traps will not do all of the work, especially the right one which caused me lots of troubles the last weeks. Blood flow was amazing and mind muscle connection to my right scapula gets better.
Scapula pull ups for activation are amazing ????
_________________________________________
Instagram @lara_lein89

interesting ???? ahah scapula activation pull ups! checked out on YouTube! …do you perform some kind of upper mobility before to start your sessions? just to warm up or you go straight to a warm up set? I m always using a band & do some shoulder rotation exercise, never done scapula pulls up as activation however there is something like this in my stretching routine! do you stretching? or foam rolling (stone) a part all treatments massages,… thank you!

@jkelly.ross

[Jessy Kelly]

And was another great one tday!
Sit ham went from 5p to 8p I don’t why! All the faces however!!!… press game still 308×20 303x12x2! Deeply and softly killing myself! But honestly I did not feel that hard thing! The music power I think!!
Hack +5kg BUT Kinda going full in my ROM.. 110kg the “selftalk” not really self… afterwards “oh this staff is so freaking heavy ahah!” And some screaming here and there BC we like be discreet!!!! Yeah! Expressionism art!!!
At this point I was sooo fresh believe me!
SLDL stay the same, but I felt it in the right places! Ham screaming!!!
Glute machine same weight but I got reps in!! There I felt everything above! Ended with add on cable…I was such a mess!
A selfie was really not IG friendly ???? Rule n 1 take selfies before starting! Still a mess but kinda reasonable! back supported raise crazy at 45,45 I was so destroyed that It was wise destroying myself little more! Sit calf raise +5kg!
Changing room + new friend beautiful tattoo maker girl! Kinda regular friends gains! Tmrw coffee! M1 work & work, coffee & M2, work & work, POS & duck walk at my garage gym!!! Then lot of things going on! Ahah just forgot about yday I had some fun doing a photoshoot! Nothing crazzzzy not a make over and blabla (love this, hopefully there is Photoshop lol) but got some nice pics! X

@jkelly.ross

[Jessy Kelly]

check in, out and about day! just blessed and happy! growing bod and mind! blabla you can’t see through my bod, either I m going not to brother you with deep conceptual things!! (hopefully I don’t take drugs or I don’t drink alcohol LOL or maybe I should start…, natty crazy) okay hit legs soooooon! X

@jkelly.ross

[Jessy Kelly]

POS Tod and some messy things around… ahah ???? normal staff I mean! Life!
Hit the gym for my POS or better for my duck walk and my steps. Lil creative and not really discreet in my colour’s outfit! (Note to myself!!!) Some days really doesn’t make any sense…btw 6k on treadmill done, chips and chats with new friend a comp gala (making always new friends, … should be Italian blood matter) and she was so emphatically nice kind, and then went Around with sho… side walk and mirror in! Ahah and Try a effortlessly balanced smile!!! Multidimensionality walk, calling it like this! LOL ????
Some stretching afterwards and guess what .. I made another friend! Okay I think that I got some natty talent for this! Really I don’t know how…I m just being crazzzzy myself! Tmrw check in! following coffeee & M1, coffee & work, POS & coffee, work & coffee, M2 & coffee , work & coffee, legs ???? …. ahah for sure exciting! LOL can not wait!!!!! X

@jkelly.ross

[Jessy Kelly]

Weird kind of inner zen day!
Wondering Cortisol levels… usually get a burning fire kind of aggressive feeling (ahAh still a kind girl LOL just killing myself at the gym) before my session! Tday I was weirdly sooo calm ( but the goal of improvement is always with me!!! It was just different tday! )
First Maybe LOL sounds cheesy boring… but in my gym such gOooooOd vibes people only!!!! Ohhh In love! I already miss it and Tmrw is just pos (rest) day! So Not messy and noisy iron floor..
btw tday spotted by a guy who basically his biceps are double size of my hams huuuuge! Went slowly and surely (after my upper bod rest) with shoulder and pull down, improved my ROM tho! Specially pull-down! Go wild with landmine really feel the groove! +5kg, mid back +1p but not perfect yet my rom!! 11p ATM!…. strict press still a pussycat but grow in up soon just 2,5 kg added ????
Tday was more a come back and I wanted that nice ROM instead to go up. It was productive and more details focused.
Tmrw POS, eat & rest! So many things in between.. a photoshoot should be included! Happy gal! X

@jkelly.ross

[Jessy Kelly]

yes, that walking help a lot to focus on your sesh and all fire go up! listening to music can be a booster too! ???? I just count my walk time, get ready in the changing room with sleeves and all staff in the digestion time of my pre workout meal (roughly)!

@jkelly.ross

[Jessy Kelly]

ok, 160kg on rdl but how? ahah ???? please share some strength LOL I mean.. awesome X

Thank u Jessy !! Next time170 for 6 reps  ????????

_________________________________________

Instagram @lara_lein89

[/quote]
yeeeeees! you will! ????????

@jkelly.ross

[Jessy Kelly]

Over it today!
Increasing lying ham +5reps +5plates
Smith squat go more deeply so stay at 80kg. Wanted to perfect my ROM! And me and my soul we made it! Decently happy!
Press well went up ahah did it again! Now over! 308 kg X 12 didn’t feel that I was ready to die for… this Feel hit me later for sure yeaaah!
Bridge is a big struggle! However there is not the Risk that my legs get bigger than my bOoty ????… Spaghetti still!!! Rigatoni coming in another life LOL we keep work in!!!!!
Frog ING with 10kg plate and 15kg dB for endless 150 twice. ( even BC 15kg plate is half of my bod almost LOL )

Hanging legs raise 40, 30 and ended with 160kg X 12 X 3 standing calves!!!! …
now little civvy paperwork fun! Ahah starting admy this week!!!!! X

@jkelly.ross

[Jessy Kelly]

Ciara seems gone!
Yday listened 4 podcasts, you tube in here And there and on the top a powerful live w 2bros which make me dream more!
Chat n chill w a friend & Fam whatapps…survived and laughed! And a bit of meal prep and hit my steps in PJ’s!
So really over ready to hit the gym! … Lil rocket! (Well I didn’t beat Ciara LOL soooo pussycat! I did not mess up with this! could freak in out the brain and LOL and it is against my baby muscles! So till next time! let it flow!)
Log book & intra ready, belly not yet till my pre meal… x

@jkelly.ross

[Jessy Kelly]

???? you cute! happy that you got back your airpod .. and see you shining on your igtv! so curious about your kini colour ahah! how many days before you fly to Ohio? booked hotel or An apartment? just curious how you manage your food ing on last days there!!! thanks X k

Hehe thank you!! I was glad I found the culprits!!

Hehe so my bikini is a two tone blue! I’m so excited!!

So I will be flying out 5 days pre contest and staying in an Airbnb before moving to the host hotel!! With the food I will log on here how I do it, it will be a different peak now I’m with Corinne and JP so will be sure to document it all xx

_________________________________________

Instagram – @rheagpt

[/quote]
a bold hero!!! you rock! the best satisfaction ever! ahah don’t play w Rhea!

you will rock on stage as well! love blue!
so excited for you! you will be fab!

@jkelly.ross

[Jessy Kelly]

to make improvements you should see a specialist. can be a mental game but probably you can still train other body parts! and the rest/break will be productive in a long term! x

@jkelly.ross

[Jessy Kelly]

ok, 160kg on rdl but how? ahah 🙂 please share some strength LOL I mean.. awesome X

@jkelly.ross