[Jaroslav Pletnev]

What is next? Your season is finished now? Or will you compete in Ireland as a pro?

Member since 2022, previous account was lost.

[Jaroslav Pletnev]

Joeee! My congratulations! You truly deserved this. Honestly, I was really, really hoping for your victory. And I’m beyond happy that you made it happen! You’re absolutely deserved it! Once again, congrats on reaching a new level!

I’ll keep reading and supporting you. Your silent fan :D.

P.S. Thanks for detailed meals.

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[Jaroslav Pletnev]

Monday done. 5 days out. We pulled all direct cardio today and just kept in a 20 min outdoor walk in the am. Same as tomorrow. Drugs are the same as I stated yday. So is food, still running the low carb days for the time being and really seeing new levels of condition coming through now. Very happy seeing new lines everywhere! Weight is pretty consistent now around 249ish lb which I’m happy with. No big drops and holding onto my muscle nicely.

Hi Joe! It would be really interesting if you shared your peak week protocol (carbs, water, salt, and diuretics) and explained the difference between this one and the last competition. That’s the most fascinating part to me That’s where all the magic happens. Unless of course it’s a big secret. But I guess there’s nothing much to hide here, since it’s all very individual anyway. :))

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[Jaroslav Pletnev]

Day 1 of peak week complete! Trained chest over at muscle works great session followed by some posing. A check in with Patrick this evening. He’s made a few PED adjustments – 1MG adex everyday instead of EOD, GH Down from 8iu to 4iu from tomorrow. Also some diet changes, here’s the diet with amends you can see:

Changes for tomorrow:
Meal 1:
300g chicken or 400g egg whites (was 250g lean steak)
1 x egg
100g rice
100g greens (been having baby tomatoes)
10g olive oil

Meal 2:
70g whey isolate
120g cream of rice
10g nut butter
NO honey/syrup

30min pre training:
1 x pre workout stim+pump
10g Creatine
10g glutamine

Intra:
10g EAAs
NO CARBS (was a lucozade)

Meal 3 Post training:
300g chicken/turkey (was 250g chicken)
100g cream of rice or rice
10g nut butter
30g honey/syrup

MEAL 4:
400g white fish (was 250g salmon)
400g potato
100g mixed salad
10g oil

Meal 5:
70g whey isolate
75g oats
20g almond butter

Hi Joe. Can you write please how did you do last week with salt and water please? Did you use some HCTZ night before show?

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[Jaroslav Pletnev]

I will be in Ireland with my athlete too, hope to see you there I will come to you to say hi.

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[Jaroslav Pletnev]

Amazing back session today. Best one I’ve had in a while. Everything is just really clicking atm. Strength is great and I’m enjoying training. Many preps in the past I’ve been struggling to enjoy training this deep into a prep so this is a very good sign. Did a few posing rounds after today with Adam too and think I’ve finally chosen my posing track, so looking forward to piecing that together too over the next few days and getting that nailed on. Another day done. Up at 5am tomorrow to do it all over again, delts and bis is tomorrow session!

Can you share exercises from today please? Or maybe and training volume. Back training is very interesting everytime.

Member since 2022, previous account was lost.

[Jaroslav Pletnev]

The volume here looks ample to me . If you struggle finding a sweet spot , I’d stay away from intensifiers initially and just do straight sets until you are sure you can progress consistently and meet the recovery demands of current volume . Even then intensifiers during a diet phase isn’t advisable as you’d already be in a deficit anyway so anything like that would only cause more stress .

Thanks Oscar. I will remove intensifiers for sure.

Also I would like to ask you, as I train legs once per week, it is good idea to have one training quad focused, second hamstring and glute focused, or it will be better to make one complete training?

Member since 2022, previous account was lost.

[Jaroslav Pletnev]

Thanks a lot.That’s all I wanted to know

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[Jaroslav Pletnev]

Joe, thank you so much for such a detailed and quick response. I was especially interested in reading about your nutrition. This year, your physique is turning out to be very impressive, and you look much fresher and better compared to your previous prep (that I could watch :)).

Could you please tell me, do you have a lot of non-training activity? because your total calories is pretty high

Actually, I have a few more questions. If you can’t answer any of them due to confidentiality reasons, I totally understand
1. What supplements are you currently taking during this period?
2. Are you using insulin during the prep?
3. How are you feeling overall? Do you feel some fatigue and do you take an extra rest day if needed?

Thanks a lot buddy!

Member since 2022, previous account was lost.

[Jaroslav Pletnev]

Hi Joe. I am a silent reader of your log. Thanks for all information that you are posting here. As for me it’s one of the most interesting logs in recent times.

Is it possible to upload here your currently meal plan and training plan? If I understood correctly, you’re currently doing steady heavy training without SST and other intensifications? What kind of cardio are you doing now?

Thanks a lot Joe! Wish you to win a pro card this year – you definitely deserve it.

Member since 2022, previous account was lost.