Скачать или смотреть John Jewett's 2020 Olympia Prep | Volume 3

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John is now 24 weeks out from the Olympia and the move from mini cut into prep is right around the corner. John ran into some obstacles, including an injury, this last training cycle. He goes over what happened and how he is adapting. He also takes us through his current pull session.

Body weight: 240.0lb
Water: 2 gallons per day
Sodium: 1/4 teaspoon pink salt to all meals

Training Split:
1. Push
2. Pull
3. Off
4. Legs/Delts/Calves
5. Off

DIET
Training Day Diet:

219c/294p/44f 2448 kcal

Meal 1
3oz chicken breast, cooked wt
30g Animal Whey, powder wt (https://www.animalpak.com/the-goods/a...)
40g oats, dry measure
1 Dave's Killer English Muffins
10g butter
100g spinach
1 scoop Animal Pak Powder (https://www.animalpak.com/the-goods/a...

Meal 2 (pre-workout)
65g Animal Whey, powder wt
60g oats, dry measure
Preworkout 2 scoops Animal Pump Pro (https://www.animalpak.com/the-goods/a...)
Intraworkout 2 scoops Juiced Aminos (https://www.animalpak.com/the-goods/a...)

Meal 3 (post-workout)
65g Animal Whey, powder wt
70g oats, dry measure

Meal 4
6oz chicken breast, cooked wt
110g white jasmine rice, cooked wt
10g olive oil
100g spinach

Meal 5
6oz chicken breast, cooked wt
110g white jasmine rice, cooked wt
10g olive oil
100g green beans

Meal 6
6oz chicken breast, cooked wt
15g almond butter
300g mixed salad

Off Day Diet:

50c/282p/72f 1984 kcal

Meal 1
5oz chicken breast, cooked wt
1 English muffin
2 whole eggs
100g spinach
1 scoop Animal Pak Powder

Meal 2
8oz chicken breast, cooked wt
30g almond butter
5g olive oil
100g green beans

Meal 3
8oz Salmon, cooked wt
100g green beans

Meal 4
8oz chicken breast, cooked wt
30g Walnuts
100g green beans

Meal 5
4oz chicken breast, cooked wt
30g Animal Whey, powder wt
2 whole eggs
300g salad

Johns Pull Day:
*only work sets listed
*sets at/near failure
*load adjusted to hit reps
*BW= bodyweight

HAMMER STRENGTH LOW ROW: 1x6-10, 1x12-15
PRIME PULL DOWN: 1x6-10, 1x12-15
DUMBBELL CHEST SUPPORTED ROW: 1x6-10, 1x12-15
RACK CHIN: 1x6-10, 1x12-15
STANDING CABLE PULLOVER: 2x12-15
REAR DELT FLY: 2x12-15
BARBELL SHRUG: 1x12-15