[Jessy Kelly]

I think your doing too much of the same thing which adds no benefit.
You have 2 pressing exercises here and 3 side raise exercises no wonder you can’t progress.
1 Press and one side raise per rotation is perfect to track progression and nail form then attack the front delts and triceps.
How long do your sessions take and how much rest between sets do you have?
Do you have a coach writing this for you?
It’s not a progressive overload set up more a high volume based approach.

Great to hear from you! Thanks! AHH so a reason BC I m sooo weak! Less volume so! My sesh are 45min max! Rest between sets is purely from ” feel ready for the next one” no specific time. Yeah, was wrote from my previous coach ????.

Today I did less volume. Not cable raise and dB shoulder press. I should deload really. I m not very good in deloading but overall I did less.

Thanks a lot!
✌????

Looking good and huge! Ohhh upper and lower body! ????

@jkelly.ross

[Jessy Kelly]

I still don’t see any logic towards measuring cooked weight of anything. It’s entirely inaccurate imo
Sod preference, what’s best?
I say Raw or nothing until someone shows me cooked weight is accurate.
Tell your coach to DM me haha

🙂 Ahah lot (sadly) give cooked staff on meal plan! I was surprised! I am trying to be open mind… However Sometimes I use my neurones! Even on prep! Ahah o 0

@jkelly.ross

[Jessy Kelly]

• DELTS
Smith shoulder press
10-12 – Set 1
10-12, DS x2 – Set 2
10 negatives – set 3

DB side raise
6×4 – Set 1
30 reps, 10 rest, 20 reps, 10 rest, 10 reps – Set 2

Seated side raise
6×4 – Set 1
Max, rest, max – Set 2

Barebell shoulder press
3 x 6-8 – set 1 – 3

Plate front delt raise SS EZ Bar raise
Max – Set 1
Max, rest, max – Set 2

Cuffed side raise *
12-15 – set 1
12-15 – set 2
* feel form not the best, I would switch for the machine.

Front plate Raise SS side raise
2 x fail

Triceps Double Rope Kick Back
12 (Squeeze at point of contraction) Set 1
Max, DS till failure- Set 2
V bar push down
6×4 – Set 2

This is my split! I will change it soon. Get frustrated if form no on point/ not progress! Ahah

Btw I m kind of deloading as I m dead on upper atm!
I can progress on Smith machine shoulder press. dB I always ask to be spotted at least for 1 set! I don’t have a training partner! So I ask to some big boi to the gym random!

With machine I can progress independently!

Thanks! Ahhh lot of questions!
🙂

@jkelly.ross

[Jessy Kelly]

Hi Hilly, I saw that you are specialized even in digestion. I don’t know if it’s fit in this matter. However I try to explain! I am always eating clean, since few years when I m eating broccoli, blueberry, celery…
(All food that I always ate in the past without issue) I m getting dermatitis on my face! Went to the GP … LOL
With LOL I mean they are just give me the short cut solution! A cream! But I would like to understand! And I loved broccoli! Missing them!

Maybe you know why? Nothing so bad I can still eat Brussels sprouts…

Thanks!

@jkelly.ross

[Jessy Kelly]

Very happy to have almost 12 weeks without bug trips to focus more on training and improving.
Already had 4 amazing weeks of training since I m back from Bucharest and Los Angeles.
Went from 110/111 to 115/116 with same body fat and overall strenght has gone up.
Almost back to where I was 18 months ago strenghtwise,will be back to that in 3/4 weeks I think.
I ll post some training here too

Hi Hyacine, Do you have some specific goals about yourself? Where are you based in France? (Guess)

🙂

@jkelly.ross

[Jessy Kelly]

Hi Meg! Was great to see you on IG! Getting stronger on Shoulder press!

Btw just wondering where you bought your log book? AHH maybe I m going to buy a simple note book! Guess cheaper!

Yours seems a proper one! Thanks!

@jkelly.ross

[Jessy Kelly]

Hey Jessy I would say that form needs tweaking here.
I use the ankle straps and lie flat on a bench or slight incline.
Cross your arms over so your pulling from opposite cables and imagine your touching the outside walls instead of just thinking about going up/back.
Sounds like volume is very high with you mentioning free weight drop sets.
Are you following a progressive overload set up and using a log book?[/quote]
Thanks Jamie! Yeah I tried standing w/ankle strap! Need to try on the bench crossover! I think that there’s even the machine on muscleworks! Cable crossover one! Volume is changing. One day I hit them (after shoulder) high volume drop set 30, 20, 10 X 2 sets, front raise then cable side raise and again cable front raise. AHH at that point they are totally burning! O o

Yeah progressive overloading is my religion 🙂 try on everything but cable raise I stuck. Free weights I m progressing! Log book ???? I don’t use and I know maybe I should start it…as all of you! I can say I got good killing myself skills and good memory! I “always” overloading! I just changed gym since one week and half I need to check out all staff well and adapting to it. Shoulder press I can not always progress because I must be spotted so now need to find the machine to be more indipendent!

Log book I will get tomorrow!? ???? No excuse?! If More % of gains so I m going to enjoy it! ???? Thanks for your help!

@jkelly.ross

[Jessy Kelly]

Push day today! One mission! Pb shoulder press!
Mission accomplished!!!
Session was
Shoulder press machine 2 sets
Incline bb 2 sets
Cuffed lateral 3 sets
Tricep double rope push down 2 sets
Tricep machine press 1 rest pause

Hi Jamie, ahhhh question about cuffed lateral! Standing ones, right? Are you performing with handle or with “kind of ankle strap”? Tried them with my “ankle strap” and I don’t feel that my form is good… do you think that it’s much better than handle! Maybe I m not used to it…and I must persist!? What you think? Not really strong about loading on cable if I compare to free weights. ???? Really weak I would say! They are coming last in my sesh after all drop set with free weights. Maybe I should change the order? … Raise machine is a good option? Not getting same resistance and tension w/cable 🙁 but if form is not on point…. thank you!

@jkelly.ross

[Jessy Kelly]

Hey guys… bit repetitive… still not well… but I’m better than I was yesterday. So let’s hope this continues to improve. I slept more which really helped so I feel sleeping is going to be the key so tomorrow I’ll lay in for as long as possible again. See how I am as I want to train and I want to hit a good push session! So we will see. Obviously I’ll keep you all posted.

Getting better soon! ???????? Rest and sleep and you will come back hungry and full of energy! ✌???? X

@jkelly.ross

[Jessy Kelly]

Gluten free rice will have something to do with the processing/packing plant, you’ll be guaranteed no cross contamination. It’s also a very good excuse to charge you extra!

Yeah, they are killing the game! 🙂
I m not going far… but If they can sell it as Gluten free write on the packaging should be a blabla that justifies it.. I don’t know! Apparently celiac people should be aware…btw is good quality…now if it’s really necessary….like some “organic”

@jkelly.ross

[Jessy Kelly]

Kuba wrote:

If you want everything to be 1000% correct then it would have to be all uncooked.

Cooking meats or carbs differently even by 1 minute will impact how much it weighs

Biggest example

300 g raw chicken I could cook down to 140 g Cooked

It will still have 60 G protein in same breath I could make it weigh 210g…

Hope you see what I mean here

Hey Kuba,

Sorry I don’t follow, hopefully you can help. Your saying that raw weight can fluctuate i.e 300g raw could become 210g or 140g or anything in between, so given that there will be fluctuations always, why not just do cooked where it will always be exact and you take all the fluctuations out of it? Hopefully that makes sense!

I don’t personally think it makes any difference as long as you pick one and stick to it and dont change, but just trying to see it from another point of view!

Can change even using the same grill! Tested several times! O 0 make me crazy! I don’t mean flexible diet but be flexible to change way of cooking…not just BC you want…but sometimes you need! Time, tools, … inconvenience! How you can know how much chicken you should buy to the shop for X days? It works for people that buy cooked food (same shop, same chef) LOL… Or go to the shop and buy average amount and then frozen maybe! I m maybe …to the gram! I admit that yes! I m not a kind of math girl…but food/macros diet to me is top important! If a coach give me cooked honestly I m adapting to it! Trust! But I feel a bit ignorant about the exactly quantity!… Feel lost! ????

@jkelly.ross

[Jessy Kelly]

Thanks Rhea! Try it out, see how where I feel! …I thank you Kuba too! You strong! 🙂 Time to grow that legs! Ahhh me too in mission! Spaghetti ATM!
Have a great rest day! 🙂

@jkelly.ross

[Jessy Kelly]

What I alwyas suggest

Weigh your meat RAW 2/3 days worth together then cook and divide by the amount of portions so say

2 kg if your portions are 100 g 20 portions so cook it all weigh again after cooking and divide by 20 job done quick convenient and correct to the letter

Thanks! Meal prep sorted 🙂 ahah my grill size is never enough! I need a huge one! Chicken everrryday! Love it! Thanks a lot!

@jkelly.ross

[Jessy Kelly]

Hi Hilly! Come on here to hear from you about HIIT Vs LISS cardio for women when the goal is to loose fat on lower body! And well to lose less muscle possible! Hyacine replied and gives his advice! Ohh thanks a lot! 🙂 Cheers!
Have a great day!

@jkelly.ross

[Jessy Kelly]

Jessy Kelly wrote:

Hey Hyacine – My apologies I am late to this.Welcome to the team and its great to have you sharing all of your information.couple of questions from myself I like to ask most experienced people.Have you found there is a shelf/limit to how much working volume per body part per week is best for most or do you find the variability huge.In terms of protein consumption – What amounts do you like to use with clients male and female and does this differ from prep to off season?Cardio – Are you a LISS or HIT proponent or mixture and if it differs in what circumstances? For instance I prefer LISS for most but find HIT of benefit for females and especially those with stubborn lower bodyfat. They seem to not loose muscle/flatten like males do IME.Again good having you here and I look forward to many discussions with yourself and Stefan.

AHH this is so interesting! I m the kind of lady! Any kind of HIIT cardio? Stair master or any kind of like treadmill sprint? HIIT on stair master is the way? Do you think so?Do you think that it is a general characteristic of women that don’t loose muscle doing HIIT? (If high pro diet and keep intensity on weight training! I guess) …Thanks for this!0 o

Hey!
I wouldn’t say any kind but you have to do it on short period of time (20/25 minutes),and with high intervals longer than rest or equivalent.
All machines works: stair master,treadmill,bike…
Losing muscle is more a matter of diet, calories in – calories out : deficit.
If your déficit is too big for too long,you will lose muscle.[/quote]

Thanks a lot! It’s great to understand!
(Need to be applied). Understanding was wrong with a past approach.
🙂 Thanks

@jkelly.ross