John Jewett's 2020 Olympia Prep | Volume 3 скачать в хорошем качестве

John Jewett's 2020 Olympia Prep | Volume 3

#JohnJewett #Bodybuilding #BodybuildingPrep 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