ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Overall feeling better and more recovered than my previous week both mentally and physically. Much more motivated than I was previously as well. Nothing too noteworthy this week.
DIET FEEDBACK:
No issues with digestion, bloating etc. I’ve had a few days where hunger was higher around meal 2 and 3 on both training and non-training days, otherwise hunger wasn’t an issue. I have been doing some macro matching meals on training days. Doing this has been a nice break from my normal meals.
TRAINING FEEDBACK:
Training was great this week after taking my deload. No aches/pains during training like I was experiencing the previous week. I had R knee pain when doing Smith Squats the previous week, this week Smith Squats felt great, good connection and strength increase. We did adjust my amount of sets for this workout to my first movement having 3 sets instead of 2 (standing cable abduction) and my third movement having 2 sets instead of 3 (Smith Squats). I had a strength drop off during my Lower body B workout (arsenal squat) but made improvements during all other training days. Also feeling more excited and motivated to train.
COACHING SUMMARY:
EVALUATION OF WEEK:
Deload was impactful in dropping off fatigue and resolving knee issue. Training progression is moving back up at start of new mesocycle. Conditioning is still at a good spot and even with increased step count she is in a slight surplus. I would like to add in more volume for glute medius and upper glute max. Those areas can easily handle a volume jump in isolation work. Labs were drawn and still pending the results.
ACTION PLAN FOR WEEK
Hold diet and cardio the same. Increase set volume in cable adduction work. Drop off a set of smith squats as the DOMS was way too high and effecting the next leg training session.
CURRENT WEIGHT: 137 (1.6+)
CARDIO: 7x45min treadmill 12% 2.8mph
STEP COUNT: 11,000 per day (+1,300)
TRAINING SPLIT:
- Lower
- OFF
- Lower
- Off
- Lower
- REPEAT
PEDS:
TRT 5mg E5D
GH 1.6IU AM fasted
Metformin 500mg w/ last meal
FLUID INTAKE: 2 GALLONS
SODIUM: 1/4 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 218c/178p/56f
OFF DAY DIET
MACROS: 60c/164p/68f
