*MAINTANENCE PHASE*
===>Oct 1 begin HRT: prog pill PM, T cream in AM
10/2: 127.8
10/9: 127.6
10/19: 128.4
10/21: 127.8
10/28: 127
Diet:
m1: 7 sundays protein oats
m2: meat, salad, 1/2 sweet tato, fruit snacksx2
m3: protein bar ~15g, 1/2c nuts, apple, CHO
m4: meat, veg, 1/2c whole grians
m5: 1/4 L&L cookie w/ 1tsp pB
(same)
MAINT:
- Mon - WD2
- Tues - climb/pnp
- Wed - SS1a/JR20/WD2
- Thurs - wd2
- Fri - climb
- Sat - wd2
- Sun - SS1b/JR20/wd2
SAMPLE WO:
Day1
Glute x 10
Quad x 10
-- rest: 1:30m calf raise x 10/10
Quad
Ham
--ant tib x 35
Glute
Ham
--OHP x 7/7
Day2:
Glute
Ham
--ant tib x 35
Ham
Quad
--row x 10/10
Glute
Quad
--calf raise x 10/10
