ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Most stand out thing to discuss this week was lack of sleep. I had 4 competitors competing at Masters Nationals, which required me to wake up early for check in pics. One night was 6 hours or sleep and another was 5 hours of sleep. Both days I felt very fatigued and body weight was holding after those days.
DIET FEEDBACK:
I had a sushi/muffin high carb day on Monday this week, after hitting a body weight low of 227lbs. Meal digested well, no reflux present with it. Hunger was higher the days after poor sleep. Today I finally feel back to normal appetite levels.
TRAINING FEEDBACK:
Had a good boost in performance on the high carb day. It was leg training and pump was excellent. Programming high rep leg press prior to pendulum squats has been wicked for pumps and really giving a lot of stimulus to my quads. Push and Pull session only maintained because fatigue was high due to lack of sleep. However, my connection with the intended muscle improved. My pecs were actually sore for once, which has been hard to do. I was just very intentional in movement patterns and still reset the log book more due to that. If I could use less load and increase precision I really believe I will grow more and incur less injuries.
COACHING SUMMARY:
EVALUATION OF PAST WEEK:
With a few days of poor sleep and then hitting back to a new weight low after a solid nights sleep I anticipate body fat to keep lowering. Training performance was maintained this week despite poor sleep. Refeed day was also tolerated well and we should see the weight dropping from that also.
CURRENT WEEK ACTION PLAN:
No changes to implement this week. Monitor for continued fat loss. Improve sleep and routine.
LAST WEEK WEIGHT: 231.2lbs
CURRENT WEIGHT: 228.8lbs
CARDIO: 5 days x 45 minute on treadmill 12% 2.8mph
STEP COUNT: 6500 per day
TRAINING SPLIT:
- PULL
- PUSH
- OFF
- LEGS
- OFF
- REPEAT
PEDS:
- Test cypionate 100mg EOD
- Primobolan Enanthate: 100mg EOD
- Masteron Enanthate: 100mg EOD
- Tren Ace 40mg EOD
- Clenbuterol 20mcg ED
- Metformin XR 500mg with last meal
- GH/Slin/AI: N/A
FLUID INTAKE: 1.5 GALLONS
SODIUM: 1/8 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 311c/318p/42f
OFF DAY DIET
MACROS: 106c/316p/55f