🏄🏻‍♀️ July

 Notes:

• REALLY HUNGRY NOW - stupidly tried to stay in cut too long >:(
• adding food back via portions method (every month add 2 bumps)
• 7/17 bump oats from 1/3 to 1/2c & bump dinner carbs to 3/4c
• 8/17 bump sweet potato to 6oz from 4oz & add bedtime protein snack
• switch to Lo2a +2b (see below for example)
• 2, 20 min JR (stay with higher times and less rest), 1 20 min run
• walking 2mi 6-7x week
• 2 climbs (+ 3rft2 or sub 3rft1 for one missed climb)
• NO ALCOHOL 7/15-???

Lbs;

7/17: 133lbs

    ^only ones due to vacations/camping this month

Example of weekly schedule (June-Jul-Aug):

• Mon - Lo2b + JR20 + wd2
• Tues - PT /wd2
• Wed - wd2
• Thurs - g1 climb/3rft2/wd2
• Fri - Lo2a + JR20 + wd2
• Sat - Qpt/wd2
• Sun - climb/run 20

Current WO routine:

LO2a 3R:

side slide lunges #20 x 10/10

decline calf #20 x 10/10

c2 dbl ham slides (black) x 10

BB step ups Q #35 (-1riser) x 10/10

db/b glute kickbacks green + #25 x 10/10

elev step downs #12 x 10/10

sb good morning #50 x 10

rest 2min then repeat 2x more

+

roll IT/IN thigh/Q

+

JR20

========

LO2b 3R:

sngl leg ext #50 x 10/10

dbl kb dL #95 x 10

kneeling side plank glute dip/abd green x 12/12

hack squat #40 x 10

sngl landmine dL #15 x 10/10

decline calf #20 x 10/10

rest 2min then repeat 2x more

+

core: sngl mtn sliders x 8/8 & wiper abs x 8 (2-3r)

+ 

JR20