ATHLETE SUMMARY:

PERSONAL THOUGHTS:

Overall feeling a lack of energy and motivation this week. I probably had one training day where energy, motivation, strength and pump were all present in the same workout. I have noticed over the months when I’m in the Luteal Phase of my cycle strength and general performance in the gym drops. But this week it feels like more than that. I think fatigued has just built up to the point where I need a deload. Which comes at the perfect time since I’ll be starting prep in a week. Also had labs pulled on 1/25 to see where I’m at before we start prep.

For the last few days I’ve been getting really tired midafternoon to the point where I could lay down and fall asleep. This isn’t typical. 

DIET FEEDBACK:

Had one planned cheat meal this week which was sushi, smores and donuts. Didn’t weigh myself the day after because GI felt heavy, weight the day after was about what I expected. No other deviations from diet. The last few days appetite has been lower than it normally is.  

TRAINING FEEDBACK:

Not the greatest week of training. The best training day I had was on Lower body C. All other days I either had low motivation, energy, strength or a combination of the three. Upper body has been staying pretty sore for days after training, doesn’t recover at the same rate as my lower body. 

I’ve been much better about my steps this week.

COACHING SUMMARY:

EVALUATION: 

Renee’s conditioning is maintaining here. This is close to a body fat set point for her that she can have extra food and is more resistant to body fat gain. Fatigue has accumulating in training, so time to deload as she reports low energy during the day, low motivation to train and lifts are stalling. Prep is to start in a week, so will allow last cheat meal.

ACTION PLAN:

Deload week, cut set number in 1/2, same load, RIR of 2 for sets. Will hold the diet the same and have last cheat meal this week.

CURRENT WEIGHT: 145.6

LAST WEEK WEIGHT: 144.8

CARDIO:  6x35min treadmill 12% 2.8mph

STEP COUNT: 6475

TRAINING SPLIT:

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

PEDS:

  • TRT 5mg E5D
  • Extremestane 12.5mg E5D 
  • GH 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
1 cheat meal per week


OFF DAY DIET

MACROS: 60c/164p/68f

John Jewett
John Jewett