Session:
Week 13, Monday (Deload - Upper Focus)
Workout done from the work setup due to earlier start times and reduced loading this week. Limited selection, but appropriate given it’s a deload. Cardio was 20 minutes on the bike post-session.
Cardio:
20 minutes bike (post-workout).
Nutrition & Supps:
Pre/intra as attached. Food logged up to lunch, dinner still to come. Nutrition in a steady place, with a bit more variety due to being at the work setup.
Recovery:
7 hours 41 minutes of sleep last night, and the best quality I've had in weeks. Using a new sleep mix (5mg melatonin, 200mg 5-HTP, 200mg GABA, 300mg Valerian Root, 200mg L-Theanine) which seemed to make a noticeable difference. One night doesn’t make a trend, but hopeful this continues. CNS strain should be lighter with the deload, which should also help.
Current PEDs:
Same as previously mentioned. Plan to hold current numbers for another 4-6 weeks.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No new sides. Look is definitely softer, so decision will need to be made soon about whether to push past week 16 or stop there.
Adjustments Made:
None at present. Deload adjustments only.
Progress Updates:
Look is softer, but some tissue has clearly been added through this blast (12 week progress pic attached). Post-blast cut will give a clearer picture.
General Comments:
Fairly happy with where things sit. Bit more fluff than when the blast started, but that’s expected. Motivation is in a good place and the deload is coming at the right time. The sleep improvement is encouraging, and if it continues, recovery and performance should both move into a better spot.
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