Chicago Pro Prep 13 weeks 6 days out

This was an interesting day to say the least. I woke up heavier again! The thing about it is I look better. I am pretty sure it is due to a change in supplementation, making question if I might need to pull something out to make sure my weight continues to trend down. I look improved though, I am rounder and harder. Honestly, If I was doing 212 I would have done a refeed day today. But, with this weight goal in mind it is looking like I am going to just have to push harder. I will work on the cardio side of things, so I can keep food up higher. Going to give this a day or two longer to get a read on it.

Training today was shit, because I intended up straining my hamstring doing Romanian deadlift. I was still on a build up set, lifting 495lbs and on my second rep I felt a little pop and immediately let go of the weight. I can’t tell you how discouraging this is. Literally this was the same time frame last year that I tore my quad in prep. I know this tear was not as bad, but still I have to work around it and its going to make doing cardio a real bitch. Luckily, I do have a Neufit machine, which is incredible for rehab. I already hooked my hamstring up to it and started the rehab process. Intial goal is to not let it shorten and tighten up on me, I want to keep it at full length, which I can do with the machine.

I will see how it feels tomorrow and give you an update. I did have a great calf workout though, maybe my calves will get rowdy on prep and distract from my dainty hamstrings.



  1. lying leg curl: 3 warm up sets. 3 work sets. 1×8, 1×10, 1×15
  2. BB RDL: 4 warm up sets. 2 work sets. 1×8, 1×15
  3. BB glute bridge: 2 warm up sets. 2 work sets. 1×8, 1×15
  4. Super set: standing single leg curl and adduction. 3 rounds. 15-20 reps.
  5. Wide stance Cybex Squat Press: 2 build up sets, 1 work set. 1×20 reps.
  6. Standing calf raise: 2 build up sets. 1×12, 1×10, 1×8 (last set drop weight and go to failure)
  7. Super set: Seated Calf Raise with Anterior Tibilalis Raise. 2 rounds. 15-20 reps.

Weight: 235.6lbs

CARDIO: No cardio today


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

3 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.

2 comments on “Chicago Pro Prep 13 weeks 6 days out

Hey, John. Sorry to hear about your hamstring. Hope it heals quickly. As you transitions into prep from the Off Season do you try to avoid switching out your main progressive movements to get a true grasp of where your performance is? Because obviously introducing a new movement, you won’t be accustomed to it and with calories dropping very likely won’t progress.

    John Jewett Post author

    Hey Adam, I keep the movements the same entering into prep. Like you said better to gauge progress that way. A new movement will require new learning pattern and can decrease initial stimulus for hypertrophy.

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