ATHLETE SUMMARY:
PERSONAL THOUGHTS:
The past week has been very busy with work, which I actually really enjoy it. I love what I do and makes me feel like I am moving forward in business and body building. Renee and I set up an aggressive work week for J3U and coaching, but the end is in sight. We planned a reward trip to Fredericksburg, TX which is this German town with wineries, shopping, and some hiking to do. So, looking forward to that trip, but on the grind right now.
Training was stellar this week. Really having fun in the gym getting nasty pumps, staying pain free and progressing the logbook. I have not changed many lifts since on prep, but I really analyzed my back shots as I feel they are the weakest. On pull days the effectiveness of back training has to come down to my execution. If I am very intentional with the eccentric and control it well, I get and excellent back stimulus. Then on leg days I brought back my glute focused day that has a banded deadlift block pull in it. So, order is glute drive, deadlift, seated leg curl, pendulum leg press, leg extension. Emphasis is glute first, then ham, then quad in order of weakness to strength.
On the diet I have no issue, appetite does pick up higher in the evenings. Renee and I have a planned cheat meal for tonight for homemade pizza and watch the new Wonder Woman movie.
COACHING SUMMARY:
EVALUATION OF PAST WEEK:
Conditioning is holding well with 40g carb increase. I can definitely handle more food, but want some more weekly date nights with Renee until we both start prep. So, I am adding in a weekly cheat meal over having daily food additions. The cheat meal will be calorie controlled and will see response after the first meal. Likely will still need to bring up baseline diet as well. I typically don’t like the way I feel post cheat meal if they are too large, so this food amount might get dialed back and be closer to macro matching and then drive up the baseline diet even more.
Also, for ease of use, routine, and more stable estrogen levels I moving to daily testosterone injections administered subQ with an insulin syringe. This also gives my soft tissue a break and limits scar tissue.
CURRENT WEEK ACTION PLAN:
No change to base diet plan. Adding in calorie-controlled cheat meal once per week of 1500kcal maximum.
CURRENT WEIGHT: 217.2
LAST WEEK WEIGHT: 217.0
CARDIO: 7 days x 35 minute on treadmill 12% 2.8mph
STEP COUNT: 8000
TRAINING SPLIT:
- PULL
- PUSH
- DELTS/ARMS
- LEGS
- OFF
- REPEAT
PEDS:
- Testosterone Cypionate 40mg ED SubQ
- GH 2IU prior to bedtime, 1IU pre training
- Metformin XR 500mg with last meal
- Telmisartan 20mg ED
FLUID INTAKE: 2 GALLONS
SODIUM: 1/8 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 259c/311p/31f
Cheat Meal: once per week 1500kcal (Average 210kcal per day increase)
OFF DAY DIET
MACROS: 100c/310p/50f
