This is my 3rd cycle, but the first one was more an experiment, and I wasn't doing everything properly.
Yes, I am doing just the one set for both the AM and PM sessions. I thought about the "lack of work" issue during the 5s compared to the 15s, but last cycle I was adding in a back off set of 12-15 reps at the end of the 5s to compensate for this, and I thought doing this might have been causing my strength to go down, so I ditched it for this cycle.
The strength drop offs generally occur on the 5th workout of the 5s. I notice that I start to involuntarily hit failure during my sets, and that I can't achieve my targets for the day. By the sixth workout , I notice that my weights go down on both the AM and PM workouts.
I've also noticed that during the 5s my libido drops (no morning "wood" as someone described in another thread)
My stretching isn't that intense. I have postural problems, so my stretches are a combination of full body and specific neck/scap stretches prescribed by my physio.
Just to give you an indication of a typical days eating for me on a workout day. On a non workout day I just take out the shakes, but keep the rest about the same. I rotate my food choices so I am never eating the same food/protein more than twice a week.
Pre workout
Half a dextrose/maltodextrose carb shake
Half a protein shake
Post workout
The other half of the shake
One hour later
3 baked potatos
2 bananas
350gms of meat (chicken, turkey, fish)
3 hours later
300gms of meat
vegetables
1 baked potato
3 hours later
1 cup of nuts (almonds, brazil nuts, walnuts)
1 banana
Pre workout
Half a dextrose/maltodextrose carb shake
Half a protein shake
Post workout
The other half of the shake
One hour later
2 baked potatos
2 bananas
350gms of meat (chicken, turkey, fish)
3 hours later
LARGE serving of veges (a head of brocoli, a whole spinach)
Tin of sardines or two.
Orange.
Cheers for your help so far Lol.
