[Jessy Kelly]

This is my split on delts focused day!
What you think guys?

• 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 (use handles, perform standing)
12-15 – set 1
12-15 – set 2

Front plate Raise SS side raise
2 x fail
Triceps Double Rope Kick Back
8-12 (Squeeze at point of contraction ) – Set 1
Max, DS till failure- Set 2

V bar push down
6×4 – Set 2

Today trying side raise cable with my ankle staff! Saw on IG Many of you performing with them! Just trying!

I am deloading today…as I feel that I need on upper body. Ahah upper/lower 6/7 split ( too much as I just read yesterday on here that it is not ideal for progress/growing ). I m adding a further rest day! Never stopped from my last prep! Never deload! My weight increasing overall but I feel that recovery on upper is not on point! Maybe need to increase fuel! 🙂 now I try to deload just for a sesh! Make sense?

So I m switching to lower, upper, lower, rest upper, lower rest
Hitting legs 3/w upper 2/w

Then probably I will follow the new plan with my new boss 🙂 so ppl I guess! From next week however I like to set an option plan…

Thanks for your advice!
Cheers
Kelly
JKelly.ross

@jkelly.ross

[Jessy Kelly]

*some

@jkelly.ross

[Jessy Kelly]

Lower Load day.. adapted again because deadlifts are still out. I may attempt them again next week, but we’ll see. Today was a good one though! Another pb on the Belt squat hitting 200kg for 8 today, so super happy with that. This machine is excellent for really loading the legs with no lower back pressure or strain, so highly recommend it if you have one available and have any kind of back issues.

The rest of the day will be spent in my pjs recovering now

Lying Db hamstring curl – 1 set of 13
Leg ext – 1 set of 10
Belt squat – 1 x 12, 1 x 8
Leg press – 1 x 20
Barbell Glute bridge – 2 sets of 12, 10
Reverse hyper machine – 1 set of 16 reps – hold at peak contraction for 2 secs with a controlled eccentric
Abductor – 1 r/p
Hanging Leg raises for abs – 2 x 15 BW
STRETCH
Calf raise – 3 x 12, 11, 10

Hi Clare, just wanted to ask .. you are doing just 1 set on same exercise!…off season intensity matter? Maybe you are hitting legs frequently? …so 1set is enough apparently? Ahhh curious! Currently I am performing 2 sets at least! Thanks!

@jkelly.ross

[Jessy Kelly]

Hi Rhea,

Which are your goals ATM? Which kind of improvement are you looking for? Body part? No competition in schedule yet?

Your journey is inspiring!

And on another note 🙂 Love your love for dogs! Ahah

@jkelly.ross

[Jessy Kelly]

I think you have to find which you connect with the most and which you feel will give you the most development. I used to barbell squat a lot and didn’t make much improvement. Smith and hack have been game changers for me this year.

Yes, same here. Stuck on squat ????
I did not feel it. Performed it for 4 years and my legs no improvement! Of course w/ others mistakes…diet too
Simply I don’t enjoy. Found good for strength the core! But stuck w/overloading. Smith and hack I always go up! More safe and just (humble opinion) focus on growing… squat there’s the balance to have that take away energy! And my CNS go crazy if I have high frequency training.

Maybe I m wrong but I don’t feel that back or front squat is ideal for everyone!

@jkelly.ross

[Jessy Kelly]

Ohhh thanks for all suggestions!
Yeah I perform sumo squat, I need to add sumo deadlift. Legs press wide stance. Hams curl as well. Romanian dead.

“Utilising a hip circle band for Leg press and glute bridges can help to engage the abductors, as well as simply sitting on the edge of a bench and using the band as you would a machine (You need a specific strong hip circle band though)” got many! I used as warm up before sumo deadlift.

Cable with ankle I used to perform as well. But always saw these exercises as warm up. Which I did not anymore because I preferred go heavy in compound straight away. Bands staff 🙂
Squeeze magic…so now no choice!
I don’t know if I will achieve same results?

“In my experience most growth in the adductor area you can get if you learn to pull with your adductor in compound exercises like squats and deads. If you analyse the movement how you get up you have several muscle chains doing it. The same is for hams, the grow most if you learn using it in the right amount while squatting, pressing, lifting,…”

Thanks Stefan! …. Hoping same results!

Ahah a petition needed to push muscleworks to buy a machine 😉

Well thanks a lot to all for everything! … I ll ask tomorrow to muscleworks, not kidding!
Adding sumo dead to my routine!
So same reps…bands, ankles to start with! I need to find out which one I feel the most!

@jkelly.ross

[Jessy Kelly]

rest day today folks

lots of food and chill

watched the new Dorian film

pretty good and very relatable for me personally as I imagine it will be for many of you

makes me even more motivated to get in the gym tomorrow and continue on the long road to being a better bodybuilder

give it a watch if you can

I’ll be back at it with Sandoe tomorrow.. hoping this week of soikd eating will bring me some serious lifting

Watching the movie asap!
Yes, traveling is a learning experience. Coming from abroad and lived in different countries….! I saw traveling a way to reflect on ourselves too…

major improvements needed on arms shoulders and hams
Do you increase the focus on them by prioritising on your splits? Like first exercise, more loads on them, more frequency and maybe cheat meal/Refeed on the days that you are working them? High calories on these days? 🙂 Just BC ahah looking for hams gains me tooooo! … sorry for asking! Hams goals! O 0

@jkelly.ross

[Jessy Kelly]

Good morning guys

Check in with Jordan this morning 245 lbs on dot…. condition is best it’s been by a country mile at this point. More food again

Jordan has been making very very small increments when needed so we have been super super patient with the set up.

Right now appetite is awesome and I feel great so all systems go. Some check in pics from this morning attached guys.

One thing Jordan has drilled into me now is patience and not emotionally getting attached to process… so far we have things perfect.

Drugs stay same

Diet update

Training day diet

M1
1 whole egg 3 egg whites
40 g whey isolate
120g cream of rice
100g berries

60p
95c
5f

M2 post post
200g chicken
120g rice

40p
80c

M3 pre
Extra salt here
200g lean steak
110g rice
10g mps max
250g fruit

40p
110C

Intra m4
50g mps max
40g sustain intra
10g glutamine

C 20
P 30
F 0

M5 post
Extra salt here
75g whey isolate
200g rice based cereal

60p
150c

M6
200g lean beef 10g mps + join in
300g potatoes 2 bagel thin

40p
100 c
8f

M7
300g steak

P 60
C 0
F 8

M7
75g whey iso
30g almond butter

P 60
C 0
F 10

Rest day

Rest day diet

M1
300g chicken
5g oil
P 60
C 0
F 5

M2
300g beef
p 60
F 15
0c

M3
100g Turkey
200g beef

60 p
0c
10 f

M4
75g whey
70g oats 70g rice flakes
250g fruit

60p
120g

M5

200g white meat or fish
100g rice
200g fruit
1 bagel thin

40p
120g

M7
200g wild salmon 30g whey iso 150g fat free yoghurt 100g fruit

70p
20f
10c

Saw your pics on IG! Your legs O o
Back too! Huge! Looking good!

Ahah what is the extra salt pre/post? Potassium/sodium ratio matter? So calculate to your body weight! ( Sorry if I m wrong! … Ahah ) I m Just too curious… why? Maybe some guess but better to ask! 🙂

Thank you!

@jkelly.ross

[Jessy Kelly]

J K wrote:

Hi Buddy, I personally do 25-30 mins of LISS cardio in the offseason. Not really for fat burning purposes or to stay lean. For me it’s more to aid my digestion and create demand and appetite in my body. If I miss cardio I do notice a big difference throughout the day.

I am doing 5 days X 40 Min liss inclined. However ATM a sedentary lifestyle. Help for digestion and stress management. I get easily constipated if I don’t. The mental side is everything. I do later in the day after 4 hrs from my weight session and mostly on upper body day. On legs day not inclined. Kind of NEAT!Is it fine… guessing? On prep ahah I was on 1hr inclined 7/7…more 10x30sec speed. Not complaining…I do what I must do to get the lean body. Just scared about adaptation…Maybe switching only to a not inclined 5x40min could be better in Off season?Thanks!

Hey Buddy, yes I mean I would always do a little less in the offseason than I would on prep but also on prep you can manipulate your calories a lot better so you shouldn’t have to chance activity too much depending on how your losing body fat![/quote]

Thanks Louis! Ah ah I was at 1000 calories! Seems low! (I didn’t suffer from Dieting, actually I prefer cutting that bulking!…I was even beat personal best in the gym…I m weird! The excitement of prep and mindset matter ) Maybe was the time frame matter in prep. 9 weeks only. Need more and a better diet manipulation? Or some else! I did not prep alone! O o Just wondering if the stress caused from too much training/cardio can cause damage in term to lean out…. I was very lean….but not lower body! Very difficult to lean out there. Bodyweight very low!

I m going to prep again, but I ll change coach (I would love to work with same coach long term, I think that it is more effective and smart) and this time I ll pick a show when ready! I have already some dates, however I m scared not to be able to see my hams… Or maybe need to take some magic staff! I can’t believe that I m the only one that has this issue! …

For now I switched to not inclined, and I m moving more. So increasing neat! Walk 1hr at least everrryday! On the treadmill or do some normal walk.

Eating bit less but not so much!
Off season is a joy BC I m increasing load as never before! But Feel soooo uncomfortable sometimes for not being lean! Maybe with more muscle the next prep should be relatively easy ( guess ). Unfortunately I can’t put muscle like magic! Ahah I dream them!

We ll see!
Once again thank you!

@jkelly.ross

[Jessy Kelly]

Hey guys

so let me spill for a little bit

truth is at current being the back end if the year and a busy year at that

everything now is pretty quiet and mellow

what I mean is nothing is or will be set in stone till I decode on the real plan for next season

the one goal I have atm is to grow. grow and to keep my gear low for a while

simply my objective is to push food up and get strong

getting strong and coincidently getting bigger

I don’t do anything crazy right now

there is not a super strict plan. there is no crazy gear cycles

food is set but if I want more I will have more

really
…. right now is about enjoyment and figuring out What is next.. without presurising myself or making myself mentally ill

I’m aware of what I need to do to be better . Very aware and knkw thst my decisions matter now

right now I’m training with Luke and in just soaking it all in

I’m committing myself to bodybuding yet again even more than ever before

I’m financially worse off for traveling , who knows kings may even stop paying me as I’m seen training at MW with Luke more now…

truth is .. i sit alone and contemplate my path every single day and the truth is.. ice never been happier than now or more sureas to who I am and what I wish to achieve

I’ll happily sacrifice money..and time it means I can pursue my dream and be around others who feel the very same

in time I belive it will work our even better for me for making such choices now.. I am a man with faith .. I go by what my mother would say to do and I am cintent I my choices in life atm

I’m loving it and for the first time in for ever todayI droveto the Gym and felt well.. my wellbeing felt like it has never before.. can’t explain it.. it was like I was expecting the usual.. slight headache or anxiety… or overthinking.. as those mentioned are relatively normal for me… yet I felt clear.. the clarity was crazy.. I feel so alive and fresh.. something tells me these changes are bigand will lead to grest things

I just wanted to share that with you all.

know I am known for rambling on at time but it’s only because I wish to share the real me

.

Love this! Thanks for sharing!
Where you would like to travel? …
Which country? Bodybuilding related?

Which bodypart are you looking to improve?

So much appreciate your talk on IG, inspiring!

Thanks!

@jkelly.ross

[Jessy Kelly]

Happy Wednesday everyone.

So today was a work day, did my client meetings and admin until 3 then I food prepped, food shopped, cleaned, dog walked and trained back and delts – tonight’s session felt good and strong – trying to work on bringing up my delts as they are a real weak point in my physique

Lateral raise you are at 9kg each arm? That is sound good! Anatavar helps for performance? Just wondering if I can be more strong! 🙂
Ohhh I m at 7kg…I feel that I m swinging a lot! Perform better with 6 kg at moment. Thank you! Have a great day!

@jkelly.ross

[Jessy Kelly]

Eat more of what your already eating.

If your having a refeed it’s not digesting it makes no sense to do so as you won’t get any benefit from this

Also do you need a cheat ?

Off season and cheat meal…I did not understand yet! I had before a cheat meal and I had a really conservative approach 🙂 mentally I don’t like “cheat” meal…or free meal..
I ate more of same staff AHH rice and salmon or steak counting calories…I know!

It is not the same having more calories/carbs in your diet dispatched weekly ?..I’m talking in off season…so already in surplus! Maybe don’t work for me because anyway I don’t crave junk or something naughty!

You can enjoy social life eating good stuff too! If you need for this purpose!

Then I felt out of plan…just because is called “cheat”… but it’s me! Day after more hard to follow the plan and more hungry! Make my relation with food worst? Just me?

In prep a Refeed maybe more technically useful…not?

Taken off btw I must see what think my new coach about…

@jkelly.ross

[Jessy Kelly]

J K wrote:

When you compete do you think that it is important that your coach is coming to your show? Or online follow up is enough? Should be a criteria when you are looking for a coach?Thanks for your help!

It’s definitely not needed that the coach is there. It’s of benefit but would require you pay the coach to travel there n for most I don’t think it’s worth the cost.

Having a coach that teaches you n helps you learn your body is priceless.

A coach that just tells you to follow ABC can be useful or harmful.

Find some one that is qualified and educated and has experience first.

Then drop them n email n go from there.

Thanks a lot Hilly,
Yeah, I was not sure about the coach attendance on show day. I guess that is more a mental benefit “kind of placebo” … But not technically necessary and expensive. What I think.. humble opinion not look for the cheapest one! Right price and sometimes expansive (ahah not toooo)! If you want to learn and be at your best! ..

Thanks a lot!

@jkelly.ross

[Jessy Kelly]

Listening to his podcast sometimes while on treadmill! Ben pakulski!

@jkelly.ross

[Jessy Kelly]

I did not feel a good brain & mind connection ahhhh brain & muscle connection! 0 o … (mistake correct!)

Going to Google it! “The ben pakulski way” thank you Michael!

Yeah love sumo! Thanks Haider! Ahhh love any kind of exercise!…:)

Hopefully we grow!

@jkelly.ross