ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Last week I ran 2 high days back to back and my weight came up slightly but just held around 220lbs. I was looking at my pics and just knew that if I didn’t make a drastic push forward, I was going to be ready. Honestly, the thought of not being my best pissed me off and really lit a fire under my ass to go to any extremes needed to make it happen. I don’t quit, so I love the challenge. So, I called it and increased my cardio to 90 minutes. I spread the walking out in 3 sessions, and it has really managed the fatigue well. Weight is falling off me now and every day I am seeing more detail come through.
DIET FEEDBACK:
Diet was held constant this past week. Hunger took a good jump up with more cardio, but no major issue. Bowels have improved as well; I decreased my evening salad volume to 150g down from 300g and that make a big difference in morning waist control. You can see in my pics how much deeper my vacuum is today.
TRAINING FEEDBACK:
This week I still am making strength progressions. Everything is ticking. Even had less rotator cuff pain on my push day.
COACHING SUMMARY:
EVALUATION OF PAST WEEK:
Vastly tighter this week. Increasing cardio was much needed and push forward the progress that had been lacking. I still have more to pull off the glutes, but this is on track. Will likely do a one day refeed but also drop cardio down to remove fatigue from legs.
CURRENT WEEK ACTION PLAN:
Increase cardio to 90 minutes 6 days per week. Winstrol increased to 50mg ED. Halotestin to be added in 2 weeks. Pull weight down lower before refeeding again.
LAST WEEK WEIGHT: 223.0
CURRENT WEIGHT: 215.8
CARDIO: 5 days x 60 minute on treadmill 12% 2.8mph (6days x 90 minutes)
STEP COUNT: 12000 (+2500)
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 Start 2 weeks out
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
OFF DAY DIET
MACROS: 106c/316p/45f
