Nineteen weeks into off-season, John his heading into his third training mesocycle. We get a run down of how his pec tear and golfer’s elbow has progressed the past week and what training modifications are now in placNineteen weeks into off-season, John his heading into his third training mesocycle. We get a run down of how his pec tear and golfer’s elbow has progressed the past week and what training modifications are now in place. John explains programming his deload this past week and things to consider when changing exercises. Follow John along for a full Pull day workout—full training is below.
Body weight: 240.6lb
WATER: 2 gallons per day
SODIUM: 1/4 teaspoon pink salt to all meals
Training Split:
1. Pull, High Calorie Day
2. Push, Mod Calorie Day
3. Legs, Mod Calorie Day
4. Off, Low Calorie Day
5. Pull, High Calorie Day
6. Push, Mod Calorie Day
7. Off, Low Calorie Day
DIET:
High Day Diet 2x Per Week (700c/311p/46f. 4458kcal)
Meal 1
5oz chicken breast, cooked wt
100g oats, dry measure
1 Dave’s Killer English Muffins
75g blueberries
100g spinach
1 scoop Animal Pak Powder
Meal 2 (pre-workout)
50g Animal Whey, powder wt
100g cream of rice, dry measure
50g banana
3 rice cakes
Preworkout
2 scoops Animal Pump Pro (
Intraworkout
2 scoops Juiced Aminos (
15g carbs via Universal Carb Max (
3oz pomegranate juice
Meal 3 (post-workout)
60g Animal Whey, powder wt (
2 Dave’s Killer Bagels + 30g Organic Jelly
Meal 4
5oz chicken breast, cooked wt
315g white jasmine rice, cooked wt
1 Dave’s Killer English Muffins
5g olive oil
100g spinach
Meal 5
5oz sockeye salmon, cooked wt
315g white jasmine rice, cooked wt
100g pineapple
100g green beans
Meal 6
5oz chicken breast, cooked wt
1 whole egg
3 Dave’s Killer English Muffins
200g Salad
Moderate Day Diet 3x Per Week On Push/Leg Days
498c/300p/47f 3615kcal
Meal 1
5oz chicken breast, cooked wt
100g oats, dry measure
75g blueberries
1 english muffin
100g spinach
1 scoop Animal Pak Powder (
Meal 2 (pre-workout)
50g Animal Whey, powder wt (
100g cream of rice, dry measure
50g banana
3 rice cakes
Preworkout
2 scoops Animal Pump Pro (
Intraworkout
2 scoops Juiced Aminos (
15g carbs via Universal Carb Max (
3oz Pomegranate Juice
Meal 3 (post-workout)
60g Animal Whey, powder wt (
1 Dave’s Killer Bagels + 20g Organic Jelly
Meal 4
5oz chicken breast, cooked wt
280g white jasmine rice, cooked wt
5g olive oil
100g spinach
Meal 5
5oz sockeye salmon, cooked wt
240g white jasmine rice, cooked wt
100g green beans
Meal 6
5oz chicken breast, cooked wt
2 whole eggs
15g almond butter
1 english muffin
200g salad
Low Day Diet 2x Per Week On OFF DAYS
125c/280p/117f 2362 kcal
Meal 1
4oz chicken breast, cooked wt
40g oats, dry measure
2 whole eggs
10g almond butter
100g spinach
1 scoop Animal Pak Powder (
Meal 2
6oz chicken breast, cooked wt
70g white jasmine rice, cooked wt
30g almond butter
5g olive oil
100g green beans
Meal 3
6oz 93/7 ground beef, cooked wt
70g white jasmine rice, cooked wt
15g peanut butter
100g green beans
Meal 4
6oz chicken breast, cooked wt
70g white jasmine rice, cooked wt
30g almond butter
5g olive oil
100g green beans
Meal 5
5oz sockeye salmon, cooked wt
70g white jasmine rice, cooked wt
15g pistachios
100g green beans
Meal 6
3oz chicken breast, cooked wt
4 whole eggs
300g salad
PULL DAY WORKOUT
*warm up sets not included
*all sets taken to failure
*adjust load to hit prescribed reps
1. SMITH MACHINE BB ROW: 1×6-10 reps, 1×10-15 reps
2. PRIME BAR LAT PULLDOWN: 1×6-10 reps, 1×10-15 reps
3. DB PRONE TRAP ROW: 1×6-10 reps, 1×10-15 reps
5. HAMMER STRENGTH SINGLE ARM HIGH PULL: 1×6-10 reps, 1×10-15 reps
6. SINGLE ARM CABLE PULLOVER: 2×15-20 reps
7. REAR PEC DECK FLY: 2×15-20 reps
8. STANDING DB CURL: 2×15-20 reps
9. REVERSE SINGLE ARM CABLE CURL: 2×12-20 reps
#JohnJewett #Bodybuilding #Offseason
