ATHLETE SUMMARY:

PERSONAL THOUGHTS:

Had a few off days this week of feeling down about my current physique, struggling with the idea of if I really want to compete or not, general feeling of not feeling ‘good enough’. This is my first true offseason post show so I think I’m still trying to navigate my way through it. Those thoughts and feeling of being down didn’t last very long thankfully. I’m back to feeling good and motivated to continue making progress. 

DIET FEEDBACK:

No deviations from diet. No issues with digestion, BM etc. Hunger around certain times of the day, on training days it seems to be higher after my 2nd meal and off days it seems to be higher around meals 3-5 but this isn’t a consistent thing. Overall hunger hasn’t been an issue.

TRAINING FEEDBACK:

Strength continues to climb and I’m feeling very motivated for my training. We added in one day of upper body. After almost 11 weeks of doing absolutely no upper it felt good, reps were higher and RIR was kept to a 2-3 but strength hasn’t really dropped off that much and pump was good. Strength on my DB RDLs has increased to the point that I think I can move to a barbell RDL. I made really great progress with these last year. No issues with any movements and I have a great connection with everything.  

COACHING SUMMARY:

EVALUATION: 

Renee is holding conditioning very well here and strength is continuing to climb. Looks like quad sweep is improving and glutes stay very full. I do think it’s time we add in low dose AAS as its been 12 weeks off. She also handled the upper body session well and can progress loads and hold RIR the same for one more week before getting closer to failure. I want to ease her in and get the most from the least as we progress into upper body training. I will back cardio down slightly as her leg training is progressing up I want to manage fatigue more.

ACTION PLAN:

Anavar 5mg ED 1 hour preworkout with 200mg caffeine. No change to diet. Drop cardio 5 minutes and remove one session.

CURRENT WEIGHT: 139.2

CARDIO:  7x45min to 6x40min 

STEP COUNT: 8900 (-1100 steps)

TRAINING SPLIT:

  • Lower
  • OFF
  • Lower
  • Off
  • Lower 
  • REPEAT

PEDS:

TRT 5mg E5D
Extremestane 12.5mg E5D 
Anavar 5mg 1hr preworkout and 5mg on off day with meal 1
GH 1IU pre workout and 1.6IU pre bedtime
Metformin 500mg w/ last meal
Progesterone 100mg ED, 150mg day 14-28 of cycle

FLUID INTAKE: 2 GALLONS

SODIUM: 1/4 teaspoon salt all meals

TRAINING DAY DIET:

MACROS: 228c/197p/56f

OFF DAY DIET

MACROS: 106c/198p/60f

John Jewett
John Jewett