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Published on May 10, 2019
John has 8 weeks remaining until he steps on stage for the 2019 Chicago Pro. John explains the mental and physical challenges as body fat gets lower. He also explains the transition from using refeed days to multiple high carb days and his thoughts on diet breaks. Follow along for his full Pull training session.
PULL day: *Warm up sets not listed *RP stands for rest pause, rest 20-30 seconds and go to failure again Prime Supinated Pull down: 3 warm ups. 2 work sets: 1x8, 1x10 Prime Neutral grip Seated low cable row. 1 warm up set. 2 work sets: 1x6, 1x10 Smith Machine Chest supported Row: 2 warm up set, 2 work sets: 1x7, 1x12 Wide grip Pulldown: 3 work sets: 1x8, 1x12, 1x15 Dante's Prone incline bench rear delt row: 1 RP set. 1x15+5+4 Rear delt pec deck fly: 2 sets. 1x15, 1x12 Single Arm Preacher Curl RP: 1 warm up. 1 RP. 1x12+3+2 Standing DB Hammer Curl: 2 sets. 12-15 reps. Weight: 222.6lbs
CARDIO: 25 minutes Stairmaster
TRAINING DAY DIET (High Day)
Meal 1 (9:00am): 6oz chicken breast, cooked wt
50g cream of rice, dry measure 2 slice Ezekiel bread 1 scoop Animal Pak 1 scoop Universal Collagen Meal 2 (11:30am) preworkout 40g protein from Animal Whey
80g cream of rice dry measure 100g banana Intra workout 30g carbs from Pomegranate Juice 1 Scoop Animal Juiced Aminos Meal 3 post workout (2:00pm)
40g protein via Animal Whey 4 (8g carb rice cakes) Meal 4 (3:30pm) 6oz cod, cooked wt 140g white jasmine rice cooked wt 100g spinach