*BUILD PHASE
===>HRT month 4 (dose increase month 2)
**Still waiting for things to equalize with increased doses.
Lbs: 1/15 132.4
Diet:
m1: 7 sundays protein oats
m2: meat, salad, 1/2 sweet tato, fruit snacksx2
m3: protein bar ~15g, 1/4c nuts, apple, CHO
m4: meat, veg, 1/2c whole grians
m5: 1/4 L&L cookie w/ 1tsp pB
****there's been a whole lot of extra snacking on doritos lately too. clean that up in Feb
(same)
MAINT:
- Mon - WD2
- Tues - climb/pnp
- Wed - SS2a/JR20(add two set burpees)/WD2
- Thurs - wd2
- Fri - climb
- Sat - wd2
- Sun - SS2b/JR20(add two set burpees)/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 8/8 + Back ext x 10 (day 2 = row x 10/10 + HSCTs x 10)
Day2:
Glute
Ham
--ant tib x 35
Ham
Quad
--row x 10/10
Glute
Quad
--calf raise x 10/10
Leg Ext Drop Set:
^1/5/26
#76 x 10r
#68 x 10r
#60 x 20r
#53 x 10r
