5 Weeks VS 4 Weeks out
ATHLETE SUMMARY:
PERSONAL THOUGHTS:
This was a much better week than last. Overall well-being continues to be improved with a better mood, higher motivation and manageable hunger. I finally feel like I’m back in to the routine of prep and that my physique is progressing. I still feel like I’m a bit behind, but I’m so used to being way ahead that this might not be the reality of where I actually am.
DIET FEEDBACK:
On my training day diet, I usually get pretty hungry around my pre/post workout meals, but this hunger is manageable. On off days I get a little more food focused since food is lower but again, still very manageable. If needed I know I could go lower and still be fine. I’m motivated and determined to the point that lower calories won’t phase me. No notable issues with digestion. There’s been a few days where I wake up and GI feels heavy but nothing abnormal and usually resolves around mid-morning.
TRAINING FEEDBACK:
Overall training has been good, still no pumps, which comes at no surprise but connection with everything has been good. I have made a few adjustments in training and swapped out a few movements that I stopped connecting well with. I swapped my Hack GM for Smith RDL’s and Swapped my Single Leg Jew Squats for Single Leg Cybex, I’ve had a much better connection with these movements.
Strength has been okay this week, I still feel like I’m trying to work my way up since being sick and don’t have a true baseline. Yesterday strength dropped off and I had to pull back volume a bit because I felt like fatigue was super high. Other than that, all other day’s strength felt high and I didn’t feel trashed by the end of the workouts.
COACHING SUMMARY:
EVALUATION:
Renee has made some fast progress this week and is all around tighter in all shots. This rate of change is more than I even hoped to see. She has good fullness here as well. My only concern was a drop in training performance in one of her sessions.
I reviewed her training and going to make each session more focused for just quad, ham or glute. So I pulled out belt squats on her “glute” day as this is crap glute movement any way. Also dropped total volume down to keep sessions shorter and quality of work high.
ACTION PLAN:
Diet: No change
Cardio/NEAT: No change
PEDs: No change
Training: Remove belt squat, lower volume
Supplements: No change
CURRENT WEIGHT: 127.2
LAST WEEK WEIGHT: 129.6
CARDIO:
7 days per week
AM Cardio-Stairmaster (Level 9) 25 mins + 15 mins treadmill 2.8 speed 8% incline
PM Cardio- Stairmaster (Level 7) 20 mins
CHANGE:
STEP COUNT: 11000
PEDS:
TRT 2mg EOD
Masteron P 14mg EOD
Arimidex 0.5mg E3D
GH 1.5IU first thing AM
Yohimbine 5MG first thing AM
Caffeine 100mg fasted AM
Metformin 500mg w/ last meal
Progesterone 50mg ED at night
Clenbuterol 80mcg first thing AM ED
T3 25mcg first thing AM
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACRO: 121c/157p/27f
OFF DAY DIET
MACRO: 68c/158p/34f
