Chicago Pro Prep 13 weeks 1 day out

Welcome back everyone! I had an unexpected total shit sleep last night. I woke up at 4:30am to pee, then the puppy was crying, so I let him out to potty. After all that I was wide awake. After laying there for 1.5hrs with no sleep in site I said screw and got up to start the day. Weight was 233.0, so no new low, but damn I was tighter. I decided to go for the Refeed today. Rationale was body weight is very much on track, conditioning is on track, pumps are slight diminished, Its been 11 days since my last refeed, and I want to prevent stalls from happening. Last refeed was 450g of carbs and it had little impact on me, so I bumped up to 500g of carbs for the day, diet is below. Still did cardio today, I want to keep those variables constant on these refeed days. I will pull it out if I feel my legs are getting overly worked, but at this point some blood and nutrient delivery could help my hamstring heal more.

Meals today have gone down very well, I’ve had no issues. Still getting a bit hungry about 30 minutes prior to meals. Performance in the gym was pretty good as well, I think today is going to carry over more to my training tomorrow and the next few days. You can see in the pics below I am fairly full though.

I talked to my web developer and I am going to have some cool stuff in the works for everyone. I am going to wait to really announce, but content is going to be stellar. Feels good to get excited about something new.

My throat feels pretty irritated tonight, I hope its only allergies and I am not getting sick. Something like that on prep could really take me out. I have a few clients with the flu right now. It seems like when I get minimal sleep my throat can get scratchy, so hopefully get some solid sleep and feel great tomorrow.

Pic is post push day

PUSH day:

  1. HS incline press: 3 warm ups. 2 work sets: 1×5, 1×10
  2. HS flat Press: 2 warm ups. 2 work sets: 1×6, 1×13
  3. Pin Loaded Machine press (5 second pause at bottom): 1 warm up. 2 work sets: 1×7, 1×13
  4. Dips: 3 work sets. 3xfailure
  5. Pec Dec fly: 2 work sets. 2×15-20
  6. Lying lateral raise: 2 work sets. 2×15-20
  7. Rope Push down: 3 work sets. 1×8, 1×12, 1×15
  8. Rope overhead extension: 3 work sets: 1×12, 1×15
  9. Hanging leg raise: 1 rest pause set (3 sets within a RP)
  10. Ab crunch on bench: 1 rest pause set (3 sets within a RP)

Weight: 233.0lbs

CARDIO:35 minutes on Stairmaster


Meal 1 (9:00am):
7oz chicken breast, cooked wt
90g cream of rice, dry measure
2 slice Ezekiel bread
50g mixed berries

Meal 2 (11:30am)
7oz chicken breast, cooked wt
280g white jasmine rice cooked wt
100g spinach

Meal 3 (2:00pm) pre workout meal
50g protein via whey isolate
90g cream of rice, dry measure
10g almond butter

Intra workout
6oz Pomegranate Juice
8oz Beet Juice
1 Scoop Animal Juiced Aminos

Meal 4 Post Shake (5:00PM)
50g protein from whey isolate
4 rice cakes
2 Tbls Blueberry Jelly

Meal 5 (7:00pm)
6oz 93/7 ground beef, cooked wt
150g red potatoes
180g white jasmine rice
100g spinach

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

500g carbs, 300g protein, 30g fat

Have a great night everyone, leave any questions below.

5 comments on “Chicago Pro Prep 13 weeks 1 day out


Hi John,

Great detail in the blog! My question is regarding training

Do you have a set number of working sets per bodypart you like to follow?and do you calculate this based on total weekly sets per bodypart or total sets per bodypart per session?


    John Jewett Post author

    Most of the research on training is basing working sets of a 7 day weekly period. At least in the literature, it seems 10-20 work sets per muscle group is optimal. That range is wide and will vary on the effort level of those sets and experience. So, I am hitting each muscle group every 4 days, so volume per session is lower for each muscle group. You can see my volume in my previous post though.

Hi John,
Great entries into the daily blogs. Just wanted to say that your entries and vlogs are entertaining and informative; From someone who does this all by himself with no aspirations other than to challenge and progress myself, thank you for posting the content, Looking forward to what you bring to the stage this year and what progress you make.

    John Jewett Post author

    I am glad you enjoy it Adam and thanks for following along! Best of luck in your own coaching process.

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