Chicago Pro Prep 12 weeks 1 day out

I slept great last night, slept in to 7:30am. All that sleep just made my weight go up to 231.4lbs lol. Its minor increase, my legs felt a bit heavy, might be a bit inflamed from the hiking and the PM cardio. Good thing I trained quads today lol, might should have thought that out more. However, I did no cardio today keep them a little fresher for training. Normal diet for the day, see it below.  Trying to be a patient here cause I know its what I would do with a client rather then throw the gauntlet at them. Still limiting my only fat burner to caffeine, so saving the other tools for later on to use.

For training I am still cautiously testing out my hamstring and this was my first leg day without the Neufit machine. It all went smooth. I am determined to leave in these SSB squats I really enjoy them and I suck at them, so its an area I can progress the lift well. All of prep I usually am thinking about programming my offseason, so you probably have seen me testing a could moves out. I did the squats with pause reps to keep the load down and make it hard as possible and controlled. I think developing greater stability is going to translate back to my other moves. This is not a lift to do rest pause on or a high rep back off set. It just would not be safe. All my other lifts I want all out on without any hindrance, so that was awesome.

I did not get around to posting about the iron today, it will happen, I just want to be able to put the time and make a quality post for everyone.

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

Weight: 231.4lbs

CARDIO:35 minutes done in PM


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
180g 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)
6oz 93/7 ground beef, cooked wt
140g jasmine rice, cooked wt
100g spinach

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

260g carbs, 295g protein, 22g fat

Have a great night everyone, leave any questions below.

5 comments on “Chicago Pro Prep 12 weeks 1 day out

Hey John! How does your diet differ on rest days? Can you post a off day. Also I’m a bit confused on the blog titles, this one says 1 day out? From a show? Which one

Keep up the great work brother!

    John Jewett Post author

    It is 12 weeks and 1 day out. I am posting daily so it is a count down. Follow each day and you will see my off day.

Amazing shape, things are really starting coming together ! Your waist looks insane.. The shoulder / waist ratio .. damn !

I have a question about HGH .. SO many people have different thoughts about it. It is really hard to know what is right and what is not.

Is HGH a nessary thing. If you want to get BIG and LEAN? Is a mass gainer or more a thing that keeps you together in the offseason, assisting with keeping you lean and so on..

What is your thoughts on this mate? And what dosages do you typically recommend?

    John Jewett Post author

    I think it would prudent of me to give a quick answer to this question without knowing a lot more information about the person and what to recommend. I will say it is not necessary to get more muscle or leaner. I think for the cost unless you plan to walk on to the pro BBing stage it is not worth it.

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