cbs1a/jr20/wd2

    wd2

--

CBS1a:

BB glute thrust #+70 x 10

right into bench froggers 15s x 20

rest 2min x 3

--

Foam hack squat #37 x 12

kb sumo squat #50 x 20

rest 2min x 3

--

elev dL #90 x 10

TRX dbl ham curls x 25

rest 2 min x 3

--

jr20 10/50

PT/wd2

 wd2

-- 

pt

CBS1b/wd2

  wd2

+

CBS1b

ATG smith squats #10ea x 10

dbl leg ext #35 x 20

rest 2 min x 3

--

fwd kb split squat #30 x 10/10

band abd + press green x 25

rest 2min x 3

--

dbl kb dL #90 x 10

sngl ham curl machine #10 x 20/20

rest 2-3min x 3

--

g1/wd1/3rft2

 g1:

L:9,9,10a, 11a proj COMPLETED!, 11a 1t, 10c

TR dBl: 12a/10c

--

wd1

--

3rft2

g1/3rft2/wd1

 g1: 8,9,9,11a complete!, 11a 1t

TR: 12a/10c dbl

--

wd1

--

3rft2

💜 March Notes (⚡️CUT2⚡️)

 Lbs:

3/5 141.2

3/6 140.2

3/8 140.2

3/9 139.8

3/11 139.4

3/12 141

TRAVEL

forgot...

Notes:

- anxiety diet cont'd :/ -- seems like the moral here is a hard cut for a shorter time works well for me.

- so exhausted...only making three 20min cardio sessions happen so far

- cut out upper body/TB sesh but kept sngl row in one of the PT WOs PLUS the 3rft2 to keep me from slouching

- 

JR20/wd2

 JR20

--

wd2

PT/wd2

 PT

+

wd2

g1/run20/wd1

 g1

L: 8,8,9, 11a proj 1t, 11a clean, 

TR: 12a/10b dbl

--

run 20 .5%/5.5

--

wd1

CBS1a/JR20/wd2

   wd2

--

CBS1a:

BB glute thrust #+60 x 10

right into bench froggers 12s x 20

rest 2min x 3

--

Foam hack squat #37 x 12

kb sumo squat #45 x 20

rest 2min x 3

--

elev dL #90 x 12

TRX dbl ham curls x 25

rest 2 min x 3

--

jr20 10/40

g1/wd1/3rft2

g1: 

L: 8,9,9,11a 1t, 10d clean

TR: 11d/10d

--

wd1

--

3rft2

PT/wd2

 PT/wd2

CBS1b/wd1

 wd1

+

CBS1b

ATG smith squats #10ea x 10

dbl leg ext #35 x 20

rest 2 min x 3

--

fwd kb split squat #30 x 10/10

band abd + press green x 25

rest 2min x 3

--

dbl kb dL #90 x 10

sngl ham curl machine #10 x 20/20

rest 2-3min x 3

--

PT/wd2

g1/3rft2/wd1

 g1:

L: 9,9,10b/c, 10d 1t, 11b 1t *new proj!

TR: dbl 12a/b-->10b/c

--

wd1

--

3rft2

wd2

 wd2

PT/wd2

 wd2

--

PT

g1/run20

 g1:

8,9,10a, 10d 1t, 11a CLEAN

TR: dbl 11b++/10c++

--

run20

.5%

5.5

CBS1b/wd2

   wd2

--

CBS1b:

ATG smith squats #10 x 10

dbl leg ext #35 x 15

rest 2 min x 3

--

fwd kb split squat #30 x 8/8

band abd + press green x 20

rest 2min x 3

--

dbl kb dL #90 x 10

sngl ham curl machine #10 x 15/15

rest 2-3min x 3

--

PT/wd2

 PT

--

wd2

CBS1a/jr20/wd2

   wd2

--

CBS1a:

BB glute thrust #+60 x 10

right into bench froggers 12s x 20

rest 2min x 3

--

Foam hack squat #37 x 12

kb sumo squat #45 x 20

rest 2min x 3

--

elev dL #90 x 12

TRX dbl ham curls x 25

rest 2 min x 3

--

jr20 5/35

g1/3rft2

 g1: 

L: 8,8,10b

TR: 12b, 12a, 11c double

--

modified 3rft because OUCH

wd2

 wd2

CBS1b/wd2

  wd2

--

CBS1b:

ATG smith squats #10 x 10

dbl leg ext #35 x 15

rest 2 min x 3

--

fwd kb split squat #30 x 8/8

band abd + press green x 20

rest 2min x 3

--

dbl kb dL #90 x 10

sngl ham curl machine #10 x 15/15

rest 2-3min x 3

--

G1/RUN20/WD1

 g1: 

L; 8,8,9, 10d 1t, 11a 1t

TR: comp 11 1f, 

L: 10b leead cave dbl

--

run20

--

wd1

🧚🏼 February Notes (⚡️CUT⚡️)

   ⚡️ IT'S CUT TIME!!! ⚡️ 

Begin: Monday Jan 29th || starting weight: 146.2lbs

Let me start by saying.........I STAYED UNDER 149 THIS WHOLE TIIIIIMMMMEE!!! 🎉🥳

That means 2050 is maintenance for me and I might even be able to push to 2100 next time.

GOAL WEIGHT: ≥136

Lbs-1p:

2/1: 146.6

2/2: 146.0

2/3: 146.8

2/5: 146.4

2/7: 146.8

2/8: 146.2

2/12: 145.2

2/13 145.2

2/14 145.4

2/15 144.0

2/16 143.8

2/17 144.0

2/18 143.8

2/19 144.2

2/20 143.8

2/21 143.8

2/23 142.2

2/24 142.6

2/25 141.8

2/26 140.4

Dietary accountability:

week 1: A+

week 2: C+

week 3: A++ (but probably eating waaaay too little due to anxiety) :/

week 4: A+

Measurements around a lower weight day:

W= 29 (down .5)

N = 33.5 (down 1)

H = 37 same - yay glutes!

THE Program:

M- climb/3rft2/wd1

T- SS40/Jr20/wd2

W- PT/wd2

R- SS40/JR20/wd2

F- climb/run 20min (.5incl/5.5mph)/wd1

St- jr20/wd2 <--- add 3rft1 here 2/16

Sn- PT/wd2

****12mi walking until April 30th, then transition to 17mi/wk. At the same time -1, 20 min JR sesh? or keep? damnit i just want to be NOT FAT.

THE Diet:

1/29-2/25: 1800 cal (2, 2000 days added in)

Possible next steps??? Edit as I go!

2/26-3/31: 1700 cal (2, 1800 days added in)

3/3-5/31: 1700 cal (2, 1800 day added in, try to dip down to 1600 a couple days a week)?

*APRIL 1st = add extra 5 mi walking + change to 30min AMRAPs with 2min rest after each round.

6/1-7/31: bump to 1900 if at 1700. 1800 if at 1600

*AUG 1st = taper out of 2nd JR20

Diet Notes:

• ⬇ to 1/4 cup coconut milk 
• ⬇ 4 oz sweet tato with lunch
• fruit snack sweets only
• no carb with meal 3
• ⬇to 1/2 cup grains with dinner

JR20/PT/wd2

 wd2

--

jr20

--

PT

PT/wd2

 PT

--

wd2

indoor walk2/CBS1a/jr20

 indoor walk 2 mi (~35min, 4679 steps)

+

  wd2

--

CBS1a:

BB glute thrust #+50 x 12

right into bench froggers 12s x 20

rest 2min x 3

--

Foam hack squat #35 x 12

kb sumo squat #40 x 20

rest 2min x 3

--

elev dL #85 x 12

TRX dbl ham curls x 20

rest 2 min x 3

--

jr20 5/25

g1/wd1/3rft2

 g1:

L: 8,9,10a, 10d 1t!!!!!!, 11a 1t!!!!!

TR: 11c/d comp route, 11b/10a dbl

--

wd1

--

3rft2

cbs1b/wd2

 wd2

--

CBS1b:

ATG smith squats #10 x 10

dbl leg ext #35 x 15

rest 2 min x 3

--

fwd kb split squat #30 x 8/8

band abd + press green x 20

rest 2min x 3

--

dbl kb dL #90 x 10

sngl ham curl machine #10 x 15/15

rest 2-3min x 3

--

too effing tired to JR

G1/run20/wd1

 G1

L: 8,9,10a/b, 10c proj 2t, 11a proj 2t, 

TR: 11b/10d

--

Run20

--

Wd1

PT/wd2

PT

--

wd2

3rft2/wd2

 wd2

--

3rft2

sngl row #55 x 10/10

dB kick bax #12s x 10

lat raise #15s x 10

chin ups x 4BW/3Asst 

rev fly #15s x 10

HSCTs x 10 

CBS1a/jr20/wd2

  wd2

--

CBS1a:

BB glute thrust #+50 x 12

right into bench froggers 10s x 20

rest 2min x 3

--

Foam hack squat #35 x 12

kb sumo squat #40 x 15-20

rest 2min x 3

--

elev dL #85 x 10

TRX dbl ham curls x 20

rest 2 min x 3

--

jr20 

jr20/wd2

 wd2

--

jr20: 10/50x20

wd2

 quad death.

wd2

CBS1b/jr20/wd2

 wd2

--

CBS1b:

ATG smith squats #10 x 10

decline kb goblet squats #18 x 15     <----ouch. maybe switch this up with other 1a quad set

rest 2 min x 3

--

fwd kb split squat #30 x 8/8

band abd + press green x 20

rest 2min x 3

--

dbl kb dL #90 x 10

sngl ham curl machine #10 x 15/15

rest 2-3min x 3

--

JR20 tried. didn't make it. :(

wd2

 wd2

PT/wd2

 wd2

__

PT

g1/run20/wd1

 g1 - 

L; 8,9,10a, 10d proj 2t, 11a proj 2t, 

auto: 11a/10b double

--

run 20

--

wd1

CBS1a/jr20/wd2

 wd2

--

CBS1a:

BB glute thrust #+50 x 12

right into bench froggers 10s x 20

rest 2min x 3

--

Foam hack squat #35 x 12

dbl leg ext #35 x 15

rest 2min x 3

--

elev dL #85 x 10

TRX dbl ham curls x 15

rest 2 min x 3

--

jr20 5/25

G1 auto/3rft2/wd1

 G1: autobelay

Up: 5.5x3

Down: 9, 9, 12b-->10b, 11a, 

Bouldering: cave v3 x 3, v3 (2x)

Down: 10b

--

3rft2

--

Wd1

wd2

 wd2

indoor walk/PT

 indoor walk 4600steps

+

PT

ss402a/jr20/wd2

   wd2

--

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #50 x 12

rest 2 x 3

--

kb pendulum swing #50 x 10

A-lift glutes #15 x 10/10

rest 2 x 4

--

ugi sngl leg glute press #25 x 10/10

sm. sumo #86 x 10

rest 2 x 4

--

JR20: 10/45

PT/wd2

 PT

+

wd2

ss402b/wd2/jr20

  wd2

--

22402b

foam roll hack squat #35 x 10

seated GM #35 (5r) x 10

rest 2 min x 3

--

surrender squat #wV x 8/8

sngl kb dL #50 x 10/10

rest 2 min x 3

--

leg ext #45 x 10/10

sb curtsey #25 x 10/10

rest 2 x 4

--

JR20: 5/35

g1/wd1/3rft2

 G1:

9,8,10b, 10d proj 2t, 10c (2 t)

TR: 11c/10b double, 11d leadwall

--

3rft2

--

wd1

ss402a/jr20/wd2

  wd2

--

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #50 x 12

rest 2 x 3

--

kb pendulum swing #50 x 10

A-lift glutes #15 x 10/10

rest 2 x 4

--

ugi sngl leg glute press #25 x 10/10

sm. sumo #86 x 10

rest 2 x 4

--

JR20: 5/25

wd2/PT

wd2 (indoor) 4619steps

+

PT

g1/run20/wd1

 g1:

8,9,10a, 10d (3-4t), 10d (1t)

TR: 11b/10d (3/4 completed)

--

run 20min

--

wd1

TB30/jr20/wd2

wd2

---

 TB30:

dB hammer curls #20s x 10

Foam Hack #35 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 8

pull up 3/3

rest 1 min x 3

--

dB front raises #12s x 10

band hyd/ext (green) x 9/9

rest 1 min x 3

--

tri bench dips #20 x 8

band asst'd pistols #7 x 7/7

rest 1 min x 3

+

JR20: 10/20

🦜 January Notes (maint. m3)

  ✨ DO NOT EXCEED 149lbs on THIS REVERSE! ✨

Lbs -1p:

1/9: 147

1/11: 146.6

1/12: 146.8

1/14: 148.4

1/15: 147.8

1/28: 147.4

1/29: 147.6

1/30: 146.2

1/31: 147

--------

W= 29.5

N= 34.5

H= 37

Walking average per day (wk 1/8): 10,000 steps 😲

Notes:

• still sick 12-25-1/3 (/forever-ish)
• stay at 12mi walking a week
• stay at ~2050 cal
• 1/22: track everything goal to get ready for cut!
• Begin CUT: Monday Jan 29th!!!!!
• drop to 1800 cal/day with 2 refeeds ≤ 2000 cal
• track a few weeks and then ease off?
• MEASURE ALL YOUR SHIT!!!!!!!!
• add two more 20min JR sessions
• keep dog walking milage the same (12mi/wk) for now - shooting for 10k steps a day
• keep lifting prog the same for now. change to 30min amraps next prog

PT/wd3

 wd2

--

PT

SS402b/jr20/wd2

 wd2

--

22402b

foam roll hack squat #35 x 10

seated GM #35 (5r) x 10

rest 2 min x 3

--

surrender squat #wV x 8/8

sngl kb dL #50 x 10/10

rest 2 min x 3

--

leg ext #45 x 10/10

sb curtsey #25 x 10/10

rest 2 x 4

--

JR20: 10/40

⚡CUT DAY 1⚡g1/wd1

CUT TIME!! 1800 cal x5, 2x 2000 if necessary/4 x 20min JR a week

g1: 

8,9,9,10c proj COMPLETED, 10d (to 5th clip) NOPE

TR: 11c/10c (to failure 3/4 up), ^10d repeat

--

sore shoulder, no 3rft

--

wd1

PT/wd2

 PT

--

wd2

TB30/wd2/JR20

wd2

---

 TB30:

dB hammer curls #20s x 10

Foam Hack #35 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 8

rest 1 min x 3

--

dB front raises #12s x 10

band hyd/ext (green) x 9/9

rest 1 min x 3

--

tri bench dips #20 x 8

band asst'd pistols #7 x 7/7

rest 1 min x 3

+

JR20: 10/35

g1/roll/wd1

 g1:

7,9,10a, 10c proj 1t, 10c PROJ COMPLETED!

TR dbl: 11b/10b

--

wd1

wd2/PT

 wd2

--

PT

SS402b/wd2/jr20

wd2

+

22402b

foam roll hack squat #50 x 10 (<--4sets only)

seated GM #35 (5r) x 10

rest 2 min x 3

--

surrender squat #wV x 7/7

sngl kb dL #50 x 10/10

rest 2 min x 4

--

leg ext #40 x 10/10

sb curtsey #25 x 10/10

rest 2 x 4

--

jr20 5/30

g1/wd1/3rft2

 g1:

L: 9, 9, 10a, 10c proj 1t, 10c proj 1t (above crux tho!)

TR: dbls: 11c then 7

--

wd1

--

3rft2

SS402a/wd2/jr20

 wd2

--

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #50 x 12

rest 2 x 3

--

kb pendulum swing #50 x 10

A-lift glutes #15 x 10/10

rest 2 x 4

--

ugi sngl leg glute press #25 x 10/10

sm. sumo #86 x 10

rest 2 x 4

--

JR20: 10/30

PT/wd2

 PT

--

wd2

g1/wd1

 g1:

L - 8, 10a, 10a, 10c (2t), 10c (1t)

TR: 11c clean

--

wd1

jr20/wd2

 wd2

--

jr20

Climb auto/3rft/wd1

 G1:

Auto up: 5.5x3

Auto down (tree): QH, QS, AKQHSC fuck this,  JS, JH

Wow this tree sucks plus they took down the other auto belay! I'm going to SPOT for auto from now on.

--

3rft2

--

wd1

wd2

 OUTSIDE!!!!!!!!!! w00t w00t

ss402b/ind wd2

 indoor walk 2 mi = (4000steps kinda boring) + extra 500

+

22402b

foam roll hack squat #50 x 10 (<--4sets only)

seated GM #35 (5r) x 10

rest 2 min x 3

--

surrender squat #wV x 7/7

sngl kb dL #50 x 10/10

rest 2 min x 3

--

leg ext #40 x 10/10

sb curtsey #25 x 8/8

rest 2 x 4

TOO EFFING TIRED TO DO ANYTHING ELSE TODAY.

wd2/UP30-1/jr20

indoor walk (step 30)

--

UP30-1:

pullup x 8 (3 BW/5Asst)

push up x 8

rest 2 min x 3

-

dB front raises #12s x 10

hammer curls #20s x 10

rest 2 x 3

-

sngl row #55 x 10/10

rope tri pressdown #50 x 8

rest 2min x 3

--

JR20: 10/30

in walk2/PT

 indoor 2 mi walk

--

PT

g1/wd1

g1:

7,8,9, suuuper OH 10b, 10c (1t)

TR: super hard 11b (rainbow)

--

wd1

ss402a/wd2

10 min indoor walk warm up (= 1230 steps)

+

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #45 x 10

rest 2 x 3

--

kb pendulum swing #40 x 10

A-lift glutes #15 x 8/8

rest 2 x 4

--

ugi sngl leg glute press #20 x 8/8

sm. sumo #70 x 10

rest 2 x 4

--

JR20: 10/20

climb/3rft2/wd1

climb:

L:7,8,9,10c LW, 11a 1/3-->10b

TR: 11b

--

3rft

--

wd1

PT/wd2

 PT

--

wd2

ss402b/wd2

wd2

+

22402b

surrender squat #wV x 7/7

seated GM #35 (5r) x 10

rest 1:30 x 3

--

belt sissy squat #30 x 10

sngl kb dL #50 x 10/10

rest 1:30 x 3

--

leg ext #40 x 10/10

sb curtsey #25 x 8/8

rest 1:30 x 3

+

3R Core:

kb side v ups #18 x 10/10

hanging straight leg raises x 8

1 min rest

wd2

 wd2

--

not entirely well yet..........................................................

SS402a/wd2

 wd2

--

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #45 x 10

rest 2 x 3

--

kb pendulum swing #40 x 10

A-lift glutes #15 x 8/8

rest 2 x 4

--

ugi sngl leg glute press #20 x 8/8

sm. sumo #70 x 10

rest 2 x 4

--

CORE 3rft

PT/wd2

 PT

--

wd2

TB30/WD2

 TB30:

dB hammer curls #20s x 10

Foam Hack #30 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 9

rest 1 min x 3

--

dB front raises #12s x 10

band hyd/ext (green) x 9/9

rest 1 min x 3

--

rope tri pressdown x 10

band asst'd pistols #5 x 8/8

rest 1 min x 3