ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Some abdominal cramping/bloat throughout the week as well as feeling exhausted a few days out of the week in the afternoon. Both of these things are pretty typical a few weeks before my cycle begins so not surprising. Sleep has been pretty excellent this week and for the most part energy has been good with the exception of the few days I felt exhausted in the afternoon. The snow storm threw off my water intake for a few days so digestion wasn’t the greatest on those days, once water was back to normal digestion was too.
DIET FEEDBACK:
Still having slight hunger upon waking and usually from meal 3-5 but again, nothing that’s not manageable. No issue with diet, everything has been going great here.
TRAINING FEEDBACK:
Workouts have been excellent. Some days it takes more mental fortitude to get me through my workout. I know where I need to push myself in my sets and the thought of that is daunting at times. Even so, I’ve been able to make some good improvements this week. Pump during lower body training is typically pretty high, Upper body not so much, but this week during upper body A pump was almost immediate and lasted throughout my workout.
This is the second week of swapping out arsenal squat for belt squat. I really like this movement and think I’ll be able to progress really well on it. Movement feels smooth and I have a great connection and no loading on my back which is nice.
COACHING SUMMARY:
EVALUATION:
Renee’s recovery and performance is increasing, however fat loss is slightly slower, and weight is holding. She responds well to higher effort cardio as well based on last prep. So, moving a portion of her treadmill cardio to the Stepmill will increase expenditure. Also, she responds very well to NPP, but dosing must be appropriate and low here as the compound is very strong. 10mg per week goes a long way for a female and that can be added to her TRT therapy. Fatigue is low for Renee, so that is what justifies the rationale of pushing her harder now. Also, her treadmill cardio has been spread throughout the day, so I am going to have her do her GH, yohimbine, and caffeine prior to fasted cardio and hit all 35 minutes in one shot.
ACTION PLAN:
Cardio: add 20min Step mill level 6 in place of Treadmill fasted AM
PEDs: Add 4mg NPP E4D subQ, 2.5mg Yohimbine HCl and 100mg caffeine fasted in AM, GH moved from PM to AM dosing
CURRENT WEIGHT: 143.6
LAST WEEK WEIGHT: 143.6
CARDIO:
6x35min treadmill 12% 2.8mph
Increased to: 6×35 treadmill 12% 3.0mph on 1/30/21
STEP COUNT: 8288
TRAINING SPLIT:
- Lower
- Upper
- off
- Lower
- upper
- Lower
- off
- REPEAT
PEDS:
- TRT 4mg E4D
- NPP 4mg E4D
- Arimidex 0.5mg E3D
- GH 1.6IU fasted AM
- Yohimbine HCl 2.5mg fasted AM
- Caffeine 100mg fasted AM
- 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: 114c/166p/49f
OFF DAY DIET
MACROS: 55c/158p/53f