The Underground: John Jewett's Off-Season Vol. 4

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 (www.animalpak....)
Intraworkout
2 scoops Juiced Aminos (www.animalpak....)
15g carbs via Universal Carb Max (www.universalu...)
3oz pomegranate juice
Meal 3 (post-workout)
60g Animal Whey, powder wt (www.animalpak....)
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 (www.animalpak....)
Meal 2 (pre-workout)
50g Animal Whey, powder wt (www.animalpak....)
100g cream of rice, dry measure
50g banana
3 rice cakes
Preworkout
2 scoops Animal Pump Pro (www.animalpak....)
Intraworkout
2 scoops Juiced Aminos (www.animalpak....)
15g carbs via Universal Carb Max (www.universalu...)
3oz Pomegranate Juice
Meal 3 (post-workout)
60g Animal Whey, powder wt (www.animalpak....)
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 (www.animalpak....)
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: 1x6-10 reps, 1x10-15 reps
2. PRIME BAR LAT PULLDOWN: 1x6-10 reps, 1x10-15 reps
3. DB PRONE TRAP ROW: 1x6-10 reps, 1x10-15 reps
5. HAMMER STRENGTH SINGLE ARM HIGH PULL: 1x6-10 reps, 1x10-15 reps
6. SINGLE ARM CABLE PULLOVER: 2x15-20 reps
7. REAR PEC DECK FLY: 2x15-20 reps
8. STANDING DB CURL: 2x15-20 reps
9. REVERSE SINGLE ARM CABLE CURL: 2x12-20 reps
#JohnJewett #Bodybuilding #Offseason

[@eduardopadilla923]

Love watching videos like these where the individual actually knows what he is talking about.

[@utubebrowseupload]

One of the best series ever put out by animal! learning so much each time :D

[@khalifehalsafetli7907]

No question to u Sir....only gr8 appreciation for the content u put out....learning so much from u and putting it into my routine...thnx a lot brother!!!

[@julianorchitt6391]

Great Video as always! Thanks J!

[@danielcheng2241]

Thank you for all the videos John. Very informative and a great watch.

[@johnjewett7970]

Daniel Cheng Thank you for watching

[@kurky72]

great explanation of each exercise

[@johnjewett7970]

Kurt almeida Glad you enjoyed it

[@Aspengc879]

Lot of valuable info in these videos John.

[@HughMiron]

Love your videos and IG posts. Very informative and cool tips. Are you just competing in the O this year or do you have any other shows planned?

[@johnjewett7970]

feel cold, down in dumps diss morning The O for sure. Potentially one show after the O, maybe in Atlanta

[@HughMiron]

@@johnjewett7970 Cool man, I'll be following the journey. Good luck and go get that title!

[@17jnewman]

Jon, reverse cable curl. That D handle looks like a good amount of torque on your wrist. Try a single rope handle where the rope pulls from your pinky side of hand(causing you to pronate more) and see if it maybe feels better?

[@BnQ88]

how long are your workouts? I mean, the whole session icluding warm up, mobility and activation stuff (of course if you do them).

[@johnjewett7970]

BnQ88 yeah I have some prehab I do. They last 90 minutes

[@BnQ88]

@@johnjewett7970 thanks for the answer, I recently switched to Low volume DC style approach, and was curious how long a session of 12-16 working sets should take, to know if im not slacking too much ;)

[@ericcartmansstrengthandpow5960]

Keep up the hard work and one day you'll be as beefcake as me. Good luck.

[@Letsgetpumped]

John my man do you think alt att 2x ref is any worry if not taking orals, it can be from training i guess? Thanks för great content champ ;)

[@johnjewett7970]

Jimmyboy Hagström Research in athletes have shown 3-4x normal with training alone in some individuals. But I would not make assumptions. Over 2x I would really be cautious interpreting

[@Letsgetpumped]

@@johnjewett7970 ok very intresting, but you right i should dubbelcheck this with more bloodwork, thanks camp!

[@jackadragna879]

With your pull rotations are going with A and B or do you have three different sessions that you rotate?

[@johnjewett7970]

Jack Adragna Just 2 rotations

[@sunnyGsss]

Hello from australia!

[@johnjewett7970]

qwerty123456789 hello from Texas

[@VastChoirs]

Jesus this guy is so impressively systematic in his approach to bodybuilding and seems to fully understand the reasons behind everything he does. It's really pretty awesome; I'd love to see this approach taken by younger and more genetically gifted bodybuilders; they'd get some insane results.

[@myfewmoments]

yes its good to see this kind of 'professional' approach

[@johnjewett7970]

IKC589 well somebody has got to work out somebody. Young guns are gonna have to step up the game to tangle with old bull lol

[@chrisstell08]

How do you work through the elbow? I have the same qith a partial tear of my common extensor tendon in my right elbow

[@IISocratesII]

I've got the same Ikea computer desk

[@johnjewett7970]

IISocratesII lol it’s holding together

[@jessemartinez6107]

Do you use any supplements to help you sleep.....????.

[@johnjewett7970]

Jesse Martinez None currently

[@jessemartinez6107]

@@johnjewett7970 anything you recommend.....I can fall asleep without a problem...I just can't stay asleep for more than 4 hours

[@johnjewett7970]

Jesse Martinez give Animal PM a try. It can help fall and stay asleep but not so strong you will be groggy.

[@johnjewett7970]

Victor E yeah I save benedryl for prep primarily when nothing else really works, but it is a trade off of being groggy. I prefer Animal PM, for something mild. Then from there just working on good sleep hygiene and routine

[@jessemartinez6107]

@@johnjewett7970 thanks bud....keep up the good work and the info on your channel.....

[@zackvaughan6589]

Did you change the way you say “Supination” after my comment awhile back?

[@johnjewett7970]

Zack Vaughan yes sir I am just hear to please you Zach. I might fuck up some other words just to get at ya

[@user-jm5ju3gy5p]

What song is playing 12.15 ?!

[@Oho159]

mhh you didint skip this part u know :) 4:45 most people skip those lines :)

[@HughMiron]

The pro's more and more these days aren't bullshiting anymore and tell the truth. Everyone knows there on gear, so why not say it.

[@IdemkSeli]

😎💪

[@thedominomaster101]

Why's it so colourful

[@whiteRice330]

212?

[@johnjewett7970]

Gary Murray yes

[@bwlifts]

ANimal GAINS

[@hygrometer]

gorilla