Chicago Pro Prep 10 Weeks 3 Days Out

Last night my abdomen felt really heavy. Not upset, just bloated. Only differences were instead of my shredded chicken, I had chicken from the grill. I also ate a tenderloin steak instead of ground beef. In theory the shredded and ground meats should digest easier since they are already mechanically processed. I also had a little bit extra veggies in my last two meals. Not sure if all that did it, but that was all that was different. I woke up 2lbs heavier then yesterday, not watery, but stomach still heavy.

Plan for the day was eat my normal veggies and meats. I did have 2 BMs today, which normal has been 1 BM. I swear the more consistent you can be with foods and timing on prep the better. At least for me it further validates my thoughts on IIFYM on prep.

No change other wise to my diet. It was my hamstring day today, not overly excited cause I can’t push it how I want to. I did make the decision to change my BB RDL to a very controlled partial deadlift. I did do it in the rack, but the pins were more of guides for me to come up, I did not slam the weight down. I really want to spend time loaded in the eccentric phase. I think for a hamstring move to be progressive on this is a safer decision. The BB RDL loads the hams the most in the full lengthened phase and the risk is high for me to pop a hamstring. With a partial dead you can load well mid range and be safe and still progress. RDLs still have there place though. Really, programming training is what I enjoy the most out of all of this. I could just coach people for weight training and be happier then ever.

HAM/GLUTE/Calf day:

  1. LYING LEG CURL NEUFIT. 2 warm ups. 2 work set x 15-20 reps.
  2. RACK PULL BELOW KNEE NEUFIT. 2 warm up set. 2 work sets: 1×10, 1×8
  3. BB GLUTE BRIDGE NEUFIT: 2 warm ups. 3 work sets: 1×12,10,8
  4. SS SINGLE LEG CURL W/ ADDUCTION: 3 work sets: 15-20 reps
  5. CYBEX SQUAT PRESS WIDE STANCE: 2 warm ups. 1 all out set of 25 reps, 1 second pause in hole.
  6. SMITH MACHINE CALF RAISE: 1 warm up set. 1 Rest Pause set. 1×12+5+2. 5 second pause in stretch position every rep.
  7. ANTERIOR TIBIALIS RAISE: 3 sets x 20,15,8

Weight: 229.4lbs

CARDIO:30 minutes AM Stairmaster, 10 min dog walk

TRAINING DAY DIET

Meal 1 (9:00am):
7oz chicken breast, cooked wt
30g cream of rice, dry measure
2 slice Ezekiel bread

Meal 2 (11:30am)
7oz chicken breast, cooked wt
140g white jasmine rice cooked wt
100g spinach

Meal 3 (2:00pm) preworkout
50g protein from Animal Whey
80g cream of rice dry measure

Intra workout

50g carbs from Pomegranate Juice

1 Scoop Animal Juiced Aminos

Meal 4 post workout
50g protein via Animal Whey

Meal 5 (7:00pm)
7oz 93/7 ground beef, cooked wt
100g spinach

Meal 6 (10:00pm)
2 whole eggs
5oz chicken breast, cooked wt
100g spinach

200g carbs, 311g protein, 22g fat

Have a great night everyone, leave any questions below.

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