ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Overall feeling really GREAT, mood, energy, performance in the gym have all been excellent. I have been having some allergies that leave me feeling congested but other than that no complaints. Sleep has been great, typically I’ve been getting 8-9 hours of solid sleep. I feel well rested the next day. Recovery has been great. I’ll usually get the sorest the day of my training, have slight soreness the day after and by the third day I’ll be ready to train again. Started Cycle today (12/9/20) and have typical symptoms, bloating, cramping etc. Typically, I have symptoms the first two days of Cycle so no surprise here.
DIET FEEDBACK:
No issues with diet, digestion, BM all normal. Hunger hasn’t been an issue. No deviations from plan.
TRAINING FEEDBACK:
Training has been really great. I’ve been making improvements during each training session. Last week I reported that progressions slowed but this week I made some good progress on some of my lifts. Energy has been high and pumps have been good. No issues with any movements.
The slight adjustments that we made to my training plan have been a nice change. I prefer the GHR over the 45 degree back raise since I feel a better connection with it. Also, swapping the Cybex Leg press for Single Leg Pendulum was a great change. By the time I got to the Cybex Leg press I was pretty fatigued and started having a hard time progressing on it.
COACHING SUMMARY:
EVALUATION:
Great week for Renee! Body weight is moving up, she looks tighter, and strength is moving up in the gym. This is situation where you don’t change a thing. Everything is set up perfect.
ACTION PLAN:
No changes for the week
CURRENT WEIGHT: 141 (+0.4)
CARDIO: 6x35min
STEP COUNT: 9000 (+100 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: 178c/174p/56f
OFF DAY DIET
MACROS: 60c/164p/68f
