ATHLETE SUMMARY:
PERSONAL THOUGHTS:
Really excited as this will be my last week before kicking off prep for the Indy Pro. I honesty am most pumped about brining myself into the show and the challenge in doing it. I think I can bring a best look (I know everyone always states that). I truly believe in my process and they buy in is so important for the psychological drive. I didn’t believe in the process for the last Olympia prep and that made it so mentally exhausting.
Training has been a deload this week, so nothing to exciting. I cut training volume in 1/2, so only 1 set per muscle group. I keep the load the same on my top set but at an RIR of 2. Connective tissue is feeling improved. I still have some Golfer’s elbow resolving but it’s getting better and I am avoiding exercises this week that irritate it. Specifically changed out the Hammer Strength DY row for a seated cable row. That supinated row can overload my forearm flexors. Also, I removed my delt/arm day for the week to have some extra recovery time.
Diet has been consistent and no caloric changes. I did have homemade fajitas one night, but macros fit within my current diet plan. Will likely have a last sushi meal in a few days prior to prep.
COACHING SUMMARY:
EVALUATION OF PAST WEEK:
Conditioning is still very lean here. No change to plan is needed. Blood work is scheduled for tomorrow AM, so will fast and have results to review next week. Look forward to seeing the impact of subQ everyday test injections.
CURRENT WEEK ACTION PLAN:
No change to plan
CURRENT WEIGHT: 221.2
LAST WEEK WEIGHT: 222.2
CARDIO: 7 days x 35 minute on treadmill 12% 2.8mph
STEP COUNT: 6700
TRAINING SPLIT:
- PULL
- PUSH
- OFF
- LEGS
- OFF
- REPEAT
PEDS:
- Testosterone Cypionate 40mg ED SubQ
- GH 2IU prior to bedtime, 1IU pre training
- Metformin XR 500mg with last meal
- Telmisartan 20mg ED
HEALTH TRACKERS:
Blood pressure: 111/70 mmHG
Blood glucose: 83mg/dL
FLUID INTAKE: 1.5 GALLONS
SODIUM: 1/8 teaspoon salt all meals
TRAINING DAY DIET:
MACROS: 262c/314p/41f
Cheat Meal: once per week 1000kcal (Average 160kcal per day increase)
OFF DAY DIET
MACROS: 100c/310p/60f