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
