ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Finally, being back home after Renee competing feels great. Her winning her pro card and the excitement of travel is fun, but always nice to come back home and get back into the normal routine. This is even more so perfect timing as I am now 14 weeks outs and I want routine exactly the same to really be able to analyze the results and make the right calls on prep.
DIET FEEDBACK:
Hunger dropped down some this week, which it was much higher on the same food intake with the previous week. However, step count dropped down in ½ coming back home and sitting down working more. Also, fatigue skyrocketed this week. Coach made the call to up cardio to 45minutes on the Stairmaster at level 6 and that on top of coming back from travel had me feeling mentally wiped out.
TRAINING FEEDBACK:
Training took a big downward turn this week as well. Leg day felt heavy and I could barely match my log book. Push day was worse and dropped performance down a lot. Going into pull my PRS score was very low and I was grumpy and had zero motivation to train. I took a low volume session for that day ½ sets and ½ reps. Legs session yesterday was much better I trained at more normal volume and felt much less fatigued. Waking up today after a hard 9 hours of sleep, I feel well rested and can resume normal training. Legs felt very heavy and inflamed all week long, finally feel recovered on that end as well.
COACHING SUMMARY:
EVALUATION OF PAST WEEK:
Still getting tighter, however we need to manage fatigue and uphold recovery. Stairmaster and 45 minutes of cardio is too high, so the energy deficit should be upheld but change cardio modality and decrease food.
CURRENT WEEK ACTION PLAN:
Change cardio modality to the treadmill 8% incline 3.2mph and decrease time from 45 to 35 minutes. Decrease carbohydrate 50g on training days to account for cardio decrease.
LAST WEEK WEIGHT: 236.0lbs
CURRENT WEIGHT: 234.6lbs
CARDIO: 6 days x 45minute Stairmaster level 6 (change to 6 x 35 minute on treadmill 8% 3.2mph)
STEP COUNT: 2400 per day
TRAINING SPLIT:
- PULL
- PUSH
- OFF
- LEGS
- OFF
- REPEAT
PEDS:
- Test cypionate 100mg EOD
- Primobolan Enanthate: 100mg EOD
- Masteron Enanthate: 100mg EOD
- GH/Slin/AI: N/A
FLUID INTAKE: 1.5 GALLONS
SODIUM: 1/8 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 311c/318p/42f (70g carb reduction)
OFF DAY DIET
MACROS: 106c/316p/75f