IFBB Pro John Jewett and Matt Jansen: 10weeks out NY pro: Back Workout and Refeed day HD

10 week out. Refeed diet posted Below. Matt explains the coaching perspective of refeeds. John takes you through a heavy back training day. Full workout below. Email John or Matt for coaching: instagram: @johnjewett3 email: ironlinknutrition@yahoo.com instagram: @mattjansen8 email: matt@camp-jansen.com www.camp-jansen.com Back workout: 1. T bar row: one failure set between 8-10 reps. one failure set between 12-15 reps. 2. Wide Mag grip pull down: one failure set between 8-10 reps. one failure set between 12-15 reps. 3. Below knee Rack Pulls:one failure set between 8-10 reps. one failure set between 12-15 reps. 4. Super set: Bilateral DB row with Standing Cable pull over. 3 rounds. 10-12 reps. 5. Rear delt cable fly on incline bench: 3 sets. 12-15 reps. 6. Seated DB curl: 3 sets 6-10 reps 7. Preacher machine curl: 2 sets 15-20 reps. REFEED DIET: Meal 1 65g - whey isolate 100g - oats, dry measure Meal 2: 7oz chicken / 99% Turkey 250g rice 75g asparagus Meal 3: 7oz chicken / 99% Turkey 350g Yukon Or other potato cooked 50g green beans Meal 4: 90g Cream of Rice 14g - Almond Butter 65g Whey isolate 20-30 minutes prior to workout 30g Cyclic dextrin carbs 5g L Citrulline 3g leucine from eaa mix 3g Creatine 2g Pink Salt 20+ ounces of water Intra workout Layout – 3g leucine from eaa mix 2g Pink Salt – 1 liter of water Post Training Shake 65g - Whey Isolate Meal 5 7oz 93/7 ground beef 110g white jasmine rice 100g green beans cooked Meal 6 2 whole eggs 110g jasmine rice 75g asparagus 5 oz chicken