Chicago Pro Prep 9 weeks 6 days out

Today my weight came back up from yesterday. This has been a recurrent trend over my last refeed days. Its like digestion the next day after my refeed is slowed down and food gets backed up. Because at night I feel the heaviness in my abdomen. I am going to take a different approach on the next refeed I think it will be far more effective for bringing up glycogen, as well as the hormonal and metabolic response. I think it will agree more with current research on refeeds as well. In, short it will be spread out over 48 hours, rather than 24 hours. I get a bit watery as well with digestion being off too, so I think a longer feeding period will allow for better digestion too.

Training today was excellent. I really felt more comfortable with the SSB squat. I went up 20lb and hit another 2 reps. I know in the offseason I can really progress this lift. I would love to hit 495 for 10 reps with 2 second pauses in the hole. My legs will be massive if I am doing that. I love setting goals like this for the offseason it puts priority in the right place and keeps midset focused when your next show is so far out. I remember seeing Dorian’s log book and at the beginning of each offseason he had his old lifting numbers and his goals written out. He had vision for himself.

Weight: 227.8lbs

CARDIO:20 minutes AM Stairmaster and 10min dog walk


QUAD day:

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

  1. SSB Squat 2 second pause at bottom: 3 warm ups. 2 work sets: 1×10, 1×8 (stayed with same weight all sets)
  2. HS pendulum leg press. 1 warm up set. 3 work sets: 1×15, 1×10, 1×6 (stayed with same weight all sets)
  3. SS DB lunge w/ adduction: 2 work sets: lunges x 20 steps, adduction x 12-15 reps
  4. Leg Extension: 1 warm up.1 RP set. 1×13+4+3
  5. Donkey Calf Raise. 1 warm up. 1 RP set. 1×13+4+3
  6. Anterior Tibialis Raise: 1 RP set. 1×12+5+3


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

Meal 4 (4:30pm) post workout
50g protein from whey isolate
4 rice cakes

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

230g carbs, 300g protein, 22g fat

Have a great night everyone, leave any questions below.

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