ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Last week’s progress was very encouraging, and I feel where I should be, however this was no time to take a breather. I know I have to keep progressively digging harder to make sure these glutes come in. Really getting more excited for the show and just have an overwhelming gratitude to just be able to step on to the Olympia stage. Just being able to compete after this insane year gives a lot to be thankful for.
DIET FEEDBACK:
A refeed day was implemented, and I had no issues with digestion with higher food volumes. Food sources were kept the same, just more of them. Following refeed hunger increased.
TRAINING FEEDBACK:
Training volume is still cut to rock bottom levels. This is especially so on leg days. I only do 4 exercises now and max of 4-5 sets hams and 3 sets quads. Several of these sets have moved to isolation movements and I am not doing any squat pattern as the risk of reinjuring my quad is just too high being this close to the show. With step count as high as it is I get a lot of anterior hip pain from overworking by TFL and piriformis, so I tread carefully on leg days. Upper training days are rock solid and holding strength very well. Post refeed day there was an uptick in performance but pretty minimal.
COACHING SUMMARY:
EVALUATION OF PAST WEEK:
After pulling down to a low weight and then holding there one refeed day of 300g carbs was given and that increase weight 0.6lbs. Plan was to have a second refeed day, but last week 2 days back to back drove body weight up too high. Also seeing weight increase and not drop shows that we are not carrying inflammation and water as usually you would have seen a weight drop after the refeed if that was the case. Decision was also made midweek to bump cardio again up to 15,000 steps per day. My legs aren’t fatigued, and I can handle pushing harder. The day after bumping steps I pulled down to a new low body weight and looked much tighter.
CURRENT WEEK ACTION PLAN:
Will continue current diet plan and monitor for weight stall or a drop. Likely we will refeed again in the next few days and see if it pulls weight down. Halotestin went in place this week and should drive strength further drive fat loss and limit water retention.
LAST WEEK WEIGHT: 215.8
CURRENT WEIGHT: 214.6
CARDIO: 7 days x 90 minute on treadmill 12% 2.8mph
STEP COUNT: 15000 (+3000)
TRAINING SPLIT:
- PULL
- PUSH
- DELTS/ARMS
- LEGS
- OFF
- REPEAT
PEDS:
Masteron E 100mg EOD
Tren Ace 80mg EOD
Clenbuterol 60mcg ED
Anavar 30mg ED
Winstrol 50mg ED
Proviron 25mg ED
Halotestin 20mg ED
Extremestane 25mg ED
Metformin XR 500mg with last meal
Telmisartan 20mg ED
GH/Slin/AI: N/A
FLUID INTAKE: 2.5 GALLONS
SODIUM: 1/8 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 220c/310p/31f
REFEED MACROS: 300c/310p/31f
OFF DAY DIET
MACROS: 106c/316p/45f
