ATHLETE SUMMARY:
PERSONAL THOUGHTS:
My back lower back issue has been resolved and I’m back to my normal training and cardio this week. Earlier in the week I was waking up with some stiffness in back and it took me awhile to loosen up but that progressively go better through the week.
Overall sleep was good this week with the exception of one night where I was tossing and turning. The next day felt very groggy and tired through the day. This was also an off day and energy felt very low, hunger was very high and I felt both physically fatigue and mental fatigue. I had a hard time concentrating on tasks.
DIET FEEDBACK:
GI feels better now that activity level is back to it’s norm, not nearly as much GI heaviness and bloating as I was experiencing last week. Hunger has been higher this week than is typical. Most noticeably on 4/24 which was an off day. This was the hungriest I’ve been this prep. All my usual hunger management strategies did not work and hunger was pretty consistent from morning to evening. Mental fog and fatigue was high this day and I couldn’t concentrate on anything. Also experiencing more dizziness upon standing if I come up too quickly.
TRAINING FEEDBACK:
Made some exercise adjustments to plan this week. Swapped out my Belt Squat for Arsenal Squat since I feel more stable with the back support. I also switched from 45 degree back raise to the Glute trainer, I feel a much better connection with these whereas the 45 degree back raise my hamstring would take over. Swapped my Cybex legs press (this is the leg press that I tweaked my back on) to a single leg Pendulum Press, again, I feel a better connection with these. I also started banding my Hack Squat Good Mornings.
I haven’t worked back up to the loads that I was using pre back injury but everything that I have been doing I’ve had a great connection with and effort level is between a 1-2 RIR. Since I’m basically coming off of a deload I do have more muscle soreness than usual but nothing that lasts long enough to affect my next leg day.
**most days I do 30 mins of am cardio on treadmill and 10 mins on treadmill, if treadmill is taken I’ll complete my entire 40 mins on the stairmaster
COACHING SUMMARY:
EVALUATION:
Renee is far tighter in her back shot this week. Since her last high day I took her 7 days to hit the new low weight. This is okay, but I rather have higher carbs more frequent than one large refeed day for her. I am going to remove the sushi out of the high day and go with a less aggressive high day with a 10% increase in calories from carbohydrate. This will keep training performance up more and recovery higher. The rest of the plan will remain the same.
ACTION PLAN:
Diet: High day changing from 215c/159p/30f to 181c/156p/26f, no sushi, even spread of carb increase
Cardio/NEAT: no change
PEDs: no change
Training: no change
Supplements: no change
CURRENT WEIGHT: 132.6
LAST WEEK WEIGHT: 134.8
CARDIO:
7 days per week
Stairmaster (Level 7 x25 mins + 15 mins Treadmill 2% 3.0 Pace)
STEP COUNT: 13214
TRAINING SPLIT:
- Lower
- off
- Lower
- off
- Lower
- off
- REPEAT
PEDS:
- TRT 4mg E4D
- NPP 4mg E4D
- 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 100mg ED, 150mg day 14-28 of cycle
Clenbuterol 20mcg first thing AM ED
T3 25mcg first thing AM
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 134c/152p/26f
High day: 181c/156p/26f
OFF DAY DIET
MACROS: 55c/158p/42f
