J3 Blog
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
- SSB Squat 2 second pause at bottom: 3 warm ups. 2 work sets: 1×10, 1×8 (stayed with same weight all sets)
- HS pendulum leg press. 1 warm up set. 3 work sets: 1×15, 1×10, 1×6 (stayed with same weight all sets)
- SS DB lunge w/ adduction: 2 work sets: lunges x 20 steps, adduction x 12-15 reps
- Leg Extension: 1 warm up.1 RP set. 1×13+4+3
- Donkey Calf Raise. 1 warm up. 1 RP set. 1×13+4+3
- Anterior Tibialis Raise: 1 RP set. 1×12+5+3
Weight: 231.4lbs
CARDIO:35 minutes done in PM
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
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”
Looking fantastic. You’ve made so much improvement this year.
Regarding cardio and legs, close to a show to you cut cardio 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!
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?
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.