Chicago Pro Prep 13 Weeks 4 days

Alright, weight came back down to my previous low, so happy about that today. Hamstring was a bit tighter, but still making progress with it on the Neufit machine. I got up and did fasted cardio for 35 minutes, no issue. The additional 10 minutes is pushing me a lot more, but I know its the push I need for positive change.

I got some great information from Dante Trudel’s post on his health supplements, so I implemented some into the plan. One is using pomegranate juice as my intra workout carb source. Pomegranate has excellent properties for fighting inflammation and actually reversing the calcification of arteries. I also added in beet root juice on top of it, for the added nitrates for blood pressure control. Second, he brought up improving Hematocrit and hemoglobin levels with using IP6 Inositol at bedtime, it can chelate metals out of the body. Since, my hematology was not ideal I added this one in starting today. I am also changing my protocol to better control estrogen and improve my lipid panel, so in 4 weeks I will see how this all plays out.

My pull day went well, strength was there and good still get a reasonable pump. I did crash pretty hard after this session, so I know I am pushing myself they way I need to.

Short one tonight everyone, I am exhausted. I know people have been asking for my full OTC supplement regimen. I will post it in full here soon. I have been changing some things, so I want to make sure I have it locked in for the most part.


  1. HS Low Row: 4 warm up sets. 2 work set. 1×8, 1×15
  2. Wide grip Lat Pull down (2 second pause at top): 2 warm up sets. 2 work sets. 1×8, 1×12, 1×15
  3. Chest supported T bar row: 2 warm up sets. 2 work sets. 1×8, 1×15
  4. Single Arm Pulldown. 1 warm up set.  3 work sets. 12-15 reps. (these kinda sucked but wanted something different)
  5. DB shrugs prone on incline bench: 2 work sets. 15-20 reps. 2 second holds at peak contraction.
  6. Wide Neutral Grip high row, prone on incline bench: 1 rest pause set. 15rep + 4 reps + 3 reps
  7. Rear pec deck fly. 1 work sets. 1×30 reps.
  8. Standing DB curl: 1 warm up set. 1 rest pause set. 1×12 reps + 4 reps + 2 reps
  9. Seated DB Hammer Curl: 1 set x 20 reps.

Weight: 233.6lbs

CARDIO: 35 minutes of cardio on stairmaster first thing AM


Meal 1 (9:00am):
7oz chicken breast, cooked wt
60g oats, dry measure

Meal 2 (11:30am)
7oz chicken breast, cooked wt
180g white jasmine rice cooked wt
100g spinach

Meal 3 (2:00pm) pre workout meal
50g protein via whey isolate
60g cream of rice, dry measure

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

Meal 4 (4:30pm) post workout shake
50g protein via Whey isolate

Meal 5 (7:00pm)
7oz 93/7 ground beef, cooked wt
4 rice cakes
100g spinach

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

225g carbs, 298g protein, 28g fat

Have a great night everyone, leave any questions below.

3 comments on “Chicago Pro Prep 13 Weeks 4 days

Would fighting inflammation during the training session with the pomegranate juice not be ideal as we want the rise in inflammation and cortisol to create the adaptation response during the training session and try to minimize cortisol and inflammation outside of the training period? Same concept as not taking in antioxidants around training times for mitigation of adaptation response

    John Jewett Post author

    Man this could be a long answer lol. Great question! Seems within some of the literature supplementing with antioxidants prior to training could attenuate the adaptive response for muscle hypertrophy. The studies looking specifically at resistance training are limited, but do show a decrease in DOMS and improvement in strength in training sessions following testing periods, so potential improved recovery is possible. Potentially allowing you to train more. I don’t know of the study looking at pomegranate and its effects on muscle gain long term, I don’t think it exist. You have to way out if the that would be significant at all. Also would the health benefits overtime be significant. For me I am sold on it for health.

This was the citation I was talking about but I will happily note the limitations in population being untrained and frequency in training in this study being 2x per week (highlighted in document but couldn’t get document to upload will send to you if like to read). Essentially the placebo group saw increases in Fat Free Mass (lean tissue) from their baseline (within group) while the antioxidant group did not see significant changes from their baseline. Let me know if you want to read it. I will look to see if anything specific on pom juice is out. ALSO, I agree cant argue the health benefits.
Antioxidant Supplementation Impairs Changes in Body Composition Induced by Strength Training in Young Women

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