Chicago Pro Prep 10 Weeks 2 Days Out

Last night I still weighed in pretty heavy at 232.8lbs. Had me scratch my head for a second because I really thought digestion was better yesterday. Its that time in prep when you question what you are doing, but you just have to take a step back breath and just trust the plan and let it ride out. Overnight I woke up once to pee, then when it was time to actually get up I peed and had a BM. I know guys, sorry about the details, but its very important and relative for you to understand. I normally don’t have a BM right when a wake up. So, this was like an ah ha BM moment for me lol. I got on the scale and hit 227.0, which was the lowest weight since the refeed day. So, digestion was off and that caused a bit of intra abdominal water retention.

Just to get a full picture of everything I took pics to look at conditioning. I am happy with where I am at, for 10 weeks out I am on track. I also took some body fat caliper sites just to be objective. I have been calipering my lower back and glute. See, my normal 3 site measures (chest, ab, thigh) are very low, like 4-5mm. However, if you want to be honest track your worst fattest spots. These are the spots you will see gain fat first and be the last to come in. They aren’t tradition spots, so I just set my one standard of how I take them for repeatability. Any way I measure my lower back and glute, which is 13mm and 11mm, respectively. If I can get my lower back to 4-5mm I will be fucking peeled. Like disgusting peeled lol.

I felt depleted today training and even posing today it felt like I wasn’t contracting muscle. But, sill hit PRs in the gym, a lot of this is mindset. You have to just take yourself there and imagine you are unstoppably strong.

Weight: 227.2lbs

CARDIO:35 minutes AM Stairmaster, (no dog walk, it was raining)


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

1. Smith machine Military Press: 3 warm up and 2 work sets. 1×9, 1×15
2. HS flat press: 2 warm up and 2 work sets. 1×8, 1×14
3. BB Close Grip Bench press: 2 warm up and 2 work sets. 1×10, 1×13
4. Pec Deck Fly: 1 warm up set. 1 rest pause set: 1x 13+6+4
5. Machine Lateral Raise: 1 warm up set. 1 rest pause set: 1x 11+3+2
6. Lying on Floor EZ bar Skull Crusher: 1 warm up. 1 rest pause: 1×15+5+3
7. Super set: single arm cable lateral w/ HS single arm shoulder press. 1 work set: 1×20, 1×15


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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