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#johnjewett #chicagopro #bodybuilding

The Underground: John Jewett's Prep, 8 Weeks Out

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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

Meal 5 (7:00pm)
6oz 93/7 ground beef, cooked wt
40g carbs via Rice Noodles
50g pasta sauce
100g spinach
Meal 6 (10:00pm)

2 whole eggs
1 Ezekiel English muffin
5oz chicken breast, cooked wt
100g spinach
300g carbs, 275g protein, 22g fat

#johnjewett #chicagopro #bodybuilding

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