Chicago Pro Prep 14 weeks and 2 days

After that intense quad day yesterday, I had a big weight drop today, nearly 2lbs. My morning weight was 233.6, a new low. I felt every bit of that drop, I think my face looks sucked in more today, which is exciting. Still look plenty round and full though, I saw a lot of change in my rear double and side chest pose. I might need to hit a refeed day and reset my base plan if  I make another solid drop. Ran the same plan today, since it wasn’t quad day I hit cardio first thing today.

I did get my blood work back, but I am typing this very late and I want to give ya’ll as much depth into it as I feel is necessary. So, tomorrow I will post the lab work.

My push session was okay, I think that weight drop hit me harder than I thought. I had a couple lifts down, but its only one day, so it happens.

I had a client come in town and stay with me, so we should get some solid sessions in the next few days.

I go back and forth so much on this 212 stuff, this may be my last one. It this point I just want to do what makes me happy.


  1. Hammer Strength Incline Press: 4 warm up sets. 2 work sets. set 1 6-10 reps, set 2 12-15 reps.Start with weak leg and match reps with strong leg.
  2. DB flat Press: 2 warm up sets. 2 work sets. Set 1 6-10 reps, Set 2 12-15 reps.
  3. Pin Loaded Shoulder Press machine (5 sec pauses on bottom).1 warm up sets. 2 work sets. Set 1 6-10 reps, Set 2 12-15 reps.
  4. Weighted Dips: 1 warm up sets. 2 work sets. Set 1 6-10 reps, Set 2 12-15 reps.
  5. Super Set: Rope Pushdowns with Pec Deck fly: 3 rounds. 10-15 reps each.
  6. Super Set: Rope Overhead ext with Prone Incline Bench DB lateral raise: 3 round. 10-15 reps each.

Weight: 233.6lbs

CARDIO: 25 minutes on Stair master


Meal 1:
7oz chicken breast, cooked wt
60g oats, dry measure

Meal 2
7oz chicken breast, cooked wt
180g white jasmine rice cooked wt
100g spinach

Meal 3
50g protein via whey isolate
80g cream of rice, dry measure

40g carbohydrates Universal Carb Max
1 Scoop Juiced Aminos

Meal 4 (post workout)
50g protein via Whey Protein

Meal 5
7oz 93/7 ground beef, cooked wt
140g white jasmine rice, cooked wt
100g spinach

Meal 6
2 whole eggs
5oz chicken breast, cooked wt
100g spinach

245g carbs, 298g protein, 28g fat; 2584 kcal

Have a great night everyone, leave any questions below.

2 comments on “Chicago Pro Prep 14 weeks and 2 days

    John Jewett Post author

    Honestly I don’t eat them that specifically. Roughly I eat every 3 hours, with 30 min variance there. I will add some times though for the next posts, so you have an idea though.

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