Chicago Pro Prep 11 weeks 6 days Out

Big weight drop today, I dropped 2lbs total. Looking at all variables it was a very long day yesterday, just higher energy expenditure from being awake for longer. I hit my cardio as usual, but I did film my push day for the website which I was in the gym for a very long time doing so. Bowels function was normal for the day and fluid intake was the same. I also pulled those 80g of carbs out of the plan, possibly this was a bit over zealous of me. But I can add food back in, but I can’t go back in time and take food away. Sleep was crappy cause I woke up several times during the night. However, I do think it was a true drop cause I was noticeably tighter, clear as day. I also still had good roundness to the muscle during training today I also could get a good pump and strength was improved. So, I painted a picture for everyone, this is the kind of information to send to your coach or think about on your own. Another note, my legs were trashed today from training quads two days ago.

So, the plan for the day was to just remove cardio and keep the diet the same. Just watch the response and then react to another change. I made some great progress with this drop I don’t need to rush in for a refeed if all performance variables are good and I look improved. I can see if I drop again today and if I hit another low, potentially I will refeed then.

A note on my leg training. My right vastus lateralis is much more sore then my left leg. I got all paranoid I had Renee measure both of them and take close pictures, so I could really see visual difference. They were both exactly 29 inches. In pictures my left one legs a bit different from the tear but same size. However, to contract the left leg it is so much more challenging. I am thinking the SSB squats allowed me to shift my weight on my right leg more then my normal hacks and leg press. I still think I have a strength asymmetry, but it doesn’t visually show much. I am going to have to keep more unilateral moves as my prime movers. Take my left leg to failure and then just match the reps on the right leg, nearly putting my right leg in strength maintenance mode. Also, lots of Neufit training.

PULL day:

*RP stands for rest pause, rest 20-30 seconds and go to failure again

  1. Prime Supinated Pull down: 3 warm ups. 2 work sets: 1×8,  1×10
  2. Prime Neutral grip Seated low cable row. 1 warm up set. 2 work sets: 1×6,  1×10
  3. Smith Machine Chest supported Row: 2 warm up set, 2 work sets: 1×7, 1×12
  4. Wide grip Pulldown: 3 work sets: 3×10-15
  5. Dante’s Prone incline bench rear delt row: 1 RP set. 1×15+5+4
  6. Rear delt pec deck fly: 1 set with a double drop. 1x12x10x8
  7. Standing DB Hammer curl RP: 1 warm up. 1 RP. 1×12+3+2

Weight: 229.8lbs

CARDIO: NO CARDIO TODAY

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
60g cream of rice dry measure

Intra workout

30g carbs from Pomegranate Juice

1 Scoop Animal Juiced Aminos

Meal 4 post workout
50g protein via Animal Whey

Meal 5 (7:00pm)
6oz 93/7 ground beef, cooked wt
100g spinach

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

180g carbs, 295g protein, 22g fat

Have a great night everyone, leave any questions below.

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