ATHLETE SUMMARY:
PERSONAL THOUGHTS:
This week I saw a great improvement in overall recovery. Energy levels were higher and more consistent, the mental fog that I was experiencing is gone, sleep has greatly improved, mood is much better, motivation is higher and training has improved.
Towards the end of last week I started seeing an improvement in sleep quality, it continued to improve going in to the new week. The last few nights I’ve had some of the best sleep quality and duration. I was out of Animal PM for awhile but ordered more, since taking this I do notice my quality of sleep is much better. I’ll usually stack it with 2 Benadryl as well.
DIET FEEDBACK:
GI bloat that I was experiencing in the AM has improved. Last week I said I cut out my salad but I don’t think that was the culprit. I’ve actually added Salad back in with no issue. However, I did cut out the Xantham Gum that I was using in my nightly protein shake. I wasn’t using a lot, maybe ¼ tsp, but since cutting it out I have less GI bloat upon waking.
Hunger has been manageable on both training and off days. It gets higher on off days, staying pretty consistent throughout the day.
TRAINING FEEDBACK:
No issue with getting back on the stair master. Time and duration has been more than manageable and honestly could be increased if needed.
Training has been excellent this week. Strength increases have occurred during every session this week. Last training session (Lower Body C) strength was so high I was able to make big weight jumps but either beat or match reps. Although the weight progression didn’t feel forced and I felt a great connection, I think I need to be careful taking large jumps in load. I might be able to handle it but since I’m in prep connective tissue might not, I would rather err on the side of caution than hurt myself these last weeks.
COACHING SUMMARY:
EVALUATION:
Renee has made some drastic changes in conditioning across all body parts. Very noticeable change in quads, especially side shot quad to ham detail. Training performance is high, fatigue is low. Will continue same plan.
ACTION PLAN:
Diet: same
Cardio/NEAT: no change
PEDs: no change
Training: No change
Supplements: No change
CURRENT WEIGHT: 127.2
LAST WEEK WEIGHT: 130
CARDIO:
7 days per week
20 mins Stairmaster Level 7
STEP COUNT: 11995
TRAINING SPLIT:
- Lower
- Upper
- off
- Lower
- off
- Lower
- off
- REPEAT
PEDS:
TRT 2mg E3D (~5mg/wk)
Primo 10mg E3D (23mg/wk)
Oxandrolone 5mg 1 hour pre training and on off day
Arimidex 0.5mg E3D
GH 1.6IU fasted AM
Yohimbine HCl 7.5mg fasted 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: 135c/154p/34f
OFF DAY DIET
MACRO: 70c/166p/35f
