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Jill Persico

Jill Persico

 

BIO


BIO

Nationality: Italian, English, Polish

Location: Connecticut

Occupation: Registered Nurse

Athletic Background: From garage gym lifting to my first fitness competition in 2013. I danced competitively into my teens and played competitive league soccer into my 20’s.

FAVORITES

Clinical Sports Labs Product:: BIUM-D™best thermogenic out there

Body Part: Hamstrings

Exercise: Squats, deadlifts and hang cleans

Quote: “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength”. Arnold Schwarzenegger

SOCIAL MEDIA

DIET


I am currently in off season so I am a little bit more lenient with my diet. I do track all my macros though, on a daily basis and try to keep around 40% protein, 30% fat, 30% carbs. I am also a vegetarian (not VEGAN). I do not eat chicken, beef or pork. I do eat fish and eggs.

Meal 1 – 8:30am
1 cup plain Cheerios
1 scoop whey isolate mix with 6oz unsweetened vanilla almond milk
OR
3 whole free range eggs
1 cup grapes or strawberries

Meal 2 – 11:00am
½ Quest Bar

Meal 3 – 1:30pm
6oz fish
½ sweet potato
Broccoli

Meal 4 – 3:30pm(preworkout)
½ Quest Bar
Clinical BCAA’s – 1 serving, 4 capsules

Meal 5 – 6:00pm
6oz fish
½ sweet potato
Broccoli

Meal 6 – 9:00pm
Casein shake with water
1 tbsp peanut butter

Cheat Meals: 2x per week

Jill – TEAM CSLABS ATHLETE

TRAINING


OK, here we go…

DAY1/LEGS 1
A) Deadlift variation: 5 (sets) x 6 (reps), 90 second rest, (Trap Bar, Sumo, Conventional)
B1) Bulgarian Dumbbell Split Squats: 4 x 6-8, 75 second rest
B2) Glute Ham Raise: 4 x 6-8, 75 second rest
C1) Leg Press Low Foot Position: 4 x 10-12, 60 second rest
C2) RD1: 4 x 10-12, 60 second rest
D) Cossack Squat: 3 x 80-10 each way, 60 second rest

DAY2/UPPER 1
A) Hang Cleans: 5 x 8, 90 second rest
B1) Single Arm DB Flat Press: 4 x 6-8, 75 second rest
B2) Wide Grip Pulldowns (pause at chest): 4 x 6-8, 75 second rest
C1) High Incline DB Bench (parallel grip): 4 x 10-12, 60 second rest
C2) Single Arm Row: 4 x 10-12, 60 second rest
D1) Dips: 3 x 10-12, 60 second rest
D2) Incline Supermans: 3 x 12-15, 60 second rest

DAY 3/REST

DAY 4/LEGS2
A) Pulley Assisted Single Leg Squat: 3 x 8-10, 60 second rest
B) 3 Position Squat (font, back, sumo): 4 x 8-8-8, 60 second rest
(do 8 front squats, go right to 8 back squats (spread feet), right into sumo stance squats….that’s one set)
C) Dumbbell Walking Lunges: 4 x 12 (each leg), 75 second rest)
D1) Negative Accentuated Leg Curls: 3 x 6-8 (each leg), 60 second rest
(up with 2 legs negative with 1 alternate leg)
D2) 3 Position Leg Extension: 3 x 10-10-10, 60 second rest
(toes pointed out, toes pointed in, neutral)

DAY 5/UPPER 2
A1) Incline Barbell Bench: 4 x 6-8, 10 second rest
A2) Flat Dumbbell Press: 4 x 10-12, 60 second rest
B1) Parallel Chins: 4 x 6-8, 10 second rest
B2) T-Bar Row: 4 x 10-12, 60 second rest
C1) Negative Accentuated Incline Flyes: 3 x 10-12, 60 second rest
C2) Cross Body Pulldown: 3 x 12-15, 60 second rest

DAY 6/SHOULDERS & ARMS
A1) Dumbbell Shoulder Press: 4 x 8-10, 30 second rest
A2) Seated Lateral Raises w/ 2 Second Hold: 4 x 10-12, 60 seconds rest
B1) Cable Lateral Raise: 3 x 10-12, 30 second rest
B2) Front Raise w/Plate: 3 x 10-12, 60 second rest
C1) High Rope to Chin Pulls: 4 x 10-12, 10 second rest
C2) Bent Over Rear Delt Fly: 4 x 10-12, 60 second rest
D) Heavy Bottom ¼ Rep Lateral Raise: 3 x 10-12, 60 second rest
E1) Alternating Dumbbell Curls: 4 x 10-12, 10 second rest
E2) Alternating Dumbbell Hammer Curls: 4 x 10-12, 60 second rest
F) Seated Cable Curls: 3 x 10-12, 60 second rest
G1) Tricep Cable Pushdown: 3 x 10-12, 10 second rest
G2) Overhead Tricep Rope Pull: 3 x 10-12, 60 second rest
H) Singe Cable Tricep Kickback: 3 x 10-12, 60 second rest

DAY 7/
Active Rest, Cardio & Abs