Chicago Pro Prep 13 weeks 5 days

I woke up anticipating my hamstring to be really tight and knotted up, but it actually was still pretty loose. If you didn’t read yesterday I pulled my hamstring doing an RDL. I am still so glad I have the Neufit machine to treat the area. After, how it felt today I feel confident I will be good in 2 weeks.

I also had a body weight drop to 234lbs, not my lightest, but not increasing like it was. Kind of surprising since. I did no cardio yesterday and only half my workout, possible better recovery that day led to the drop. I did decide to skip cardio in the AM to give my hamstring some extra rest. I had push scheduled today, so I didn’t have any limitations with the workout. I moved a few things around in my workout. I had been starting with a lateral raise first, but I really want to start with a OHP when I am the strongest. I also added in some rest pause sets on my isolation work. It won’t nearly be as taxing as doing it on a compound lift but will allow me to extend the set with the heaviest load I can use. I can’t wait to plan my offseason training, I think about this all the time in prep. I do have goals for competing, but when I have the most fun is just improving in the offseason. I could just stay offseason forever and just throw in some mini cuts on occasion.

My hamstring felt good after training, so I decided go ahead and do cardio. I also added 10 minutes to the session. Like I said yesterday it was time to push things along, I like doing it one variable at a time when able.



  1. Smith machine OHP (2 second pause at bottom): 3 warm up sets. 2 work set. 1×8+2 (rest pause for 1 additional set), 1×15
  2. HS flat press: 3 warm up sets. 2 work sets. 1×8, 1×15
  3. BB close grip bench press: 2 warm up sets. 2 work sets. 1×8, 1×15
  4. Machine Lateral Raise (2 second pause at top). 1 warm up set. 1 rest pause set 1×12+5+3
  5. Cybex Tricep Extension (3 second pause at lengthened): 2 warm up sets. 1 rest pause set 1x12x3x2
  6. Peck Deck Fly: 2 work sets. 1×20, 1×15
  7. Super set Rope push down with single arm cable lateral: 3 rounds. 12-20 reps.

Weight: 235.6lbs

CARDIO: 35 minutes of cardio on stairmaster post workout


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
80g cream of rice, dry measure

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.

Leave a Reply

Your email address will not be published. Required fields are marked *