ATHLETE/COACHING SUMMARY:
EVALUATION OF PAST WEEK:
IF you read my last update, I had tested positive for covid. I am feeling fine now though, so this is no impact on me moving forward and choices to be made. I am still undecided on the Olympia or going into offseason. I don’t need to make a decision just yet as I have a guest pose in 2 weeks, so I need to stay within reasonable shape and just treating this phase as an offseason with a little bit less aggressive food increase to start.
So, plan is to push body weight up and grow right now is possible. I pulled lab work a few days ago to see how all health markers look. Now knowing I am Covid positive might have the labs skewed but I will at least have baseline. I also added on a urinalysis to check for protein in the urine (as it should not be there) to assess kidney function further.
PEDs:
For gear changes first is to drop out tren as it is very brain toxic and I won’t need a compound focused more on stopping muscle breakdown. Test will be my main growth anchor and increase to 280mg per week (80mg EOD SubQ). I also will not use any AI during this time and let estrogen rise. No other compound will be used for AAS. GH will go from 2IU once per day to 2IU pre workout and 2IU pre bedtime. I dropped out clen and still using 25mcg of T3 ED. Test and GH alone will drive a lot of anabolism and also gives me a break from higher dosages.
Nutrition:
For diet changes I based this off of my peak week data. 225g carbs/275g pro/28g fat (2244kcal) was dropping my body weight. I was loading with 450g carbs. I also removed clenbuterol so a slight surplus starting point for me I guessed to be around 325g carbs/280g pro/38g fat. I will run this and see if I gain 1-2 lbs per week, I will be considerate of some fluid increase from the test and GH though, so I will watch pics closely. For now, there is no off day diet, I am keeping food high on off days to really support recovery.
Cardio/NEAT:
No changes here I will still do fasted AM Treadmill walking for 20min and then hit 9000 steps per day. This has been not fatiguing at all and working on the computer I stay very sedentary otherwise so this does allow me to keep my food higher, which I can then have that higher amount around training.
Supplements:
No change to health supps and drugs yet. Still using 500mg Metformin and 20mg Telmisartan. Will adjust based on labs coming.
Training:
Post show needs analysis took place based on judges, myself and a few others in the feedback in the community I respect. Take home was priority 1 chest development, then delts, triceps last. Also get some thick developed rectus abdominis muscles. Legs, biceps are good. Back can continue to improve but not at the rate of the push muscles.
Split design was tweaked some to cater to this. My old split hitting pull days prior to push leaves my traps fatigued and harder to control presses. Also, I can feel the systemic fatigue as well. Push is also my day that drops the fastest on prep. So, I want to program this day after a rest day to be fresh.
Over the 6 day split legs will be hit once at a maintenance volume with an RDL in place and shrug for a touch on trap work.
One push day will be chest focused with the second session delt and tricep focused. I will lay out the days later on as I train them. Thanks to @nooffswtich for reviewing my exercises and adjusting choice/order of lifts catered around the needs I presented.
Push (chest biased)
Pull
Off
Push (delt/tri bias)
Legs
Off
Repeat
CURRENT WEIGHT:214.6lbs
CARDIO: Treadmill 20min AM 8%incline 2.8mph
STEP COUNT: 9000 (counts in treadmill steps)
PEDS:
Testosterone Cypionate 80mg EOD
GH 2IU preworkout; 2IU prebedtime
No AI
Metformin XR 500mg with last meal
Telmisartan 20mg ED with meal 1
Cytomel 25mcg in AM fasted
FLUID INTAKE: 2.25 GALLONS
SODIUM: 1/4 teaspoon salt all meals
EVERY DAY DIET:
MACROS: 324c/281p/38f
