Chicago Pro Prep 14 weeks and 3 days out
Coming off my rest day and having the chiropractic work done resulted in feeling great today. I also slept a bit better then the past few nights. Most of my offseason I could sleep till 8:30am, now every morning I am waking up 7-7:30am with no alarm. Weight today was 235.4, coming back down as expected. Visually no significant changes. Today I had blood work scheduled, so I just got a lot of water in first thing before heading over to Doll House Med Spa to get my labs drawn. I had drawn labs right before prep and main things I wanted to check on was my hematology and thyroid panel. 6 weeks ago my RBC and hematocrit were elevated and I dumped blood right after those last labs, but I want to see how frequent I should really be dumping blood. Also my TSH was a 3.5 and optimal is less than 2.0, so I wanted to see if adding in a T4/T3 combo in prep would be needed. T3 has been used in the past, but I really don’t want to use it if I don’t have to, but if I am not in an optimal physiologic range then I will absolutely utilize. Notice I am saying physiological range, not super physiological. My HDL was a little low, but not overly concerning. Everything else was great, so I wanted to see how all health parameters were effected since starting prep. I will give the full report to you, should have it back in a couple days.
Any way, I had no cardio planned for today cause today is quad emphasis leg day. I love this day more than any training day. Quad day is so taxing and energy expenditure is so much higher, there is no need for cardio on top of it. My training day diet, however is the same regardless of the training day, see diet below.
I destroyed this quad day, put a lot into it. All my joints felt great and the exercise selection and order was spot on. Still doing a lot of single leg to balance out the strength in my left leg. I also filmed today for Animal, so you can see the full workout on their YouTube Channel Friday.
- Super set: Single leg curl standing with Single leg extension: 3 warm up sets. 1 work set of 12-15 reps on each leg. Start with weak leg and match reps with strong leg.
- Single leg Pendulum Leg Press: 2 warm up sets. 2 work sets. set 1 8-10 reps, set 2 12-15 reps.Start with weak leg and match reps with strong leg.
- Hack Squat: 2 warm up sets. 2 work sets. Set 1 8-10 reps, Set 2 12-15 reps.
- Super Set: DB Lunge with adductor machine. No warm ups. 2 work sets. Both sets: 24 steps on lunges and 15-20 reps on adduction.
- 1 minute DC Training Quad Stretch
- Super Set: Donkey Calf Raise with Anterior Tibialis Raise: 2 warm up sets. 3 work sets. 10-15 reps on calf raise, 15-20 reps on tibialis raise.
Every quad day I am challenged it reminds me how much effort you need to put into those last hard reps. Those are the reps that are going to hold muscle while you diet down. Those last reps are “stimulating reps” the ones that provide 100% motor unit recruitment and that “stimulate” an hypertrophy adaptive response. You start letting intensity slip in your training you won’t get hard as nails and you won’t hold as much muscle as you could have I promise this.
CARDIO: No cardio on leg days
TRAINING DAY DIET
7oz chicken breast, cooked wt
60g oats, dry measure
7oz chicken breast, cooked wt
180g white jasmine rice cooked wt
50g protein via whey isolate
80g cream of rice, dry measure
40g carbohydrates Universal Carb Max
1 Scoop Juiced Aminos
7oz 93/7 ground beef, cooked wt
140g white jasmine rice, cooked wt
7oz Chicken breast, cooked wt
2 whole eggs
5oz chicken breast, cooked wt
245g carbs, 298g protein, 28g fat; 2584 kcal
Have a great night everyone, leave any questions below.