🥀 February Notes

 Diet:

m1: protein coffee, 1/3 c oats

m2: meat, salad, 5 oz sweet tato, fruit nsacks

m3: protein bar ~20g, fruit, popcorn, 1/3cnuts

m4: meat, veg, 1/2c whole grians

m5: 1/2 L+L cookie w/ tsp-ish pB

Weekly WO until 2/21:

• Mon -  SS403a/jr20/wd2
• Tues - PT/wd2
• Wed - climb g1/3rft2/wd2
• Thurs - qPT/wd2
• Fri - climb g1/wd2
• Sat - wd2
• Sun - SS403b/jr20/wd2

CUT WO Prog 2/24-3/2:

• Mon -  Lift10|Zgym*20min/jr20/wd2
• Tues - PT/wd2
• Wed - climb g1/pnp1/wd2
• Thurs - qPT/wd2
• Fri - climb g1/wd2/pnp2
• Sat - wd2
• Sun - L10|Z20/jr20/wd2

*Zgym workouts are a combination of exercises from two of her workouts (mostly lower, one lower+shoulders/one core for a total of 6 exercises) to be changed every 3 weeks.

Lbs:

🦩 January Notes

  Diet:

m1: protein coffee, 1/3 c oats

m2: meat, salad, 5 oz sweet tato, fruit nsacks

m3: protein bar ~20g, fruit, popcorn, 1/3cnuts

m4: meat, veg, 1/2c whole grians

m5: 1/2 L+L cookie w/ tsp-ish pB

Weekly WO Example:

• Mon -  SS403a/jr20/wd2
• Tues - PT/wd2
• Wed - climb g1/3rft2/wd2
• Thurs - qPT/wd2
• Fri - climb g1/wd2
• Sat - wd2
• Sun - SS403b/jr20/wd2

Current WO: SS403a&b

Lbs:

1/9 133.2

🏳️‍🌈 December

 Diet:

m1: protein coffee, 1/3 c oats

m2: meat, salad, 5 oz sweet tato, fruit nsacks

m3: protein bar ~20g, fruit, popcorn, 1/3cnuts

m4: meat, veg, 1/2c whole grians

m5: 1/2 L+L cookie w/ tsp-ish pB

Weekly WO Example:

• Mon -  SS403a/jr20/wd2
• Tues - PT/wd2
• Wed - climb g1/3rft2/wd2
• Thurs - qPT/wd2
• Fri - climb g1/wd2
• Sat - wd2
• Sun - SS403b/jr20/wd2

Current WO: SS403a&b

Lbs:

12/9 134.0

🌀 November

Diet:

m1: protein coffee, 1/3 c oats

m2: meat, salad, 5 oz sweet tato, fruit nsacks

m3: protein bar ~20g, fruit, popcorn, 1/3cnuts

m4: meat, veg, 1/2c whole grians

m5: 1/2 L+L cookie w/ tsp-ish pB

Weekly WO Example:

• Mon -  SS403a/jr20/wd2
• Tues - PT/wd2
• Wed - climb g1/3rft2/wd2
• Thurs - qPT/wd2
• Fri - climb g1/wd2
• Sat - wd2
• Sun - SS403b/jr20/wd2

Current WO: SS403a&b

Lbs:

11/4 134.4

11./11 133.8

11/16 133.4

ADD CREATINE 11/20

🎡 October *MAINT*

Diet:

m1: protein coffee, 1/3 c oats

m2: meat, salad, 5 oz sweet tato, fruit nsacks

m3: protein bar ~20g, fruit, popcorn, 1/3cnuts

m4: meat, veg, 1/2c whole grians

m5: 1/2 L+L cookie w/ tsp-ish pB

----->this has been keeping me pretty steady at 135-6lbs.

Weekly WO Example:

• Mon -  SS403a/jr20/wd2
• Tues - PT/wd2
• Wed - climb g1/3rft2/wd2
• Thurs - qPT/wd2
• Fri - climb g1/wd2
• Sat - wd2
• Sun - SS403b/jr20/wd2

Current WO: SS403a&b

Lbs

10/1 135.8

10/3 136.2

10/4 135

10/7 134.4

10/8 134

10/9 134.4

10/10 134.6

11 135.2

14 135

15 133.8

16 135

17 135.4

29 135

🤸🏼‍♀️ September^^

 Notes:

• Finish 3R lower WOs and go to 40min supersets (8ex)
• Stay jr20 x 2
• added extra quad ex to lower and upper days
• still walking 12-14mi week

Lbs:

9/4 134.6

9/12 136.4

9/13 136.8

9/18 136.8

9/19 136.0

9/20 136.4

9/26 135.6

9/27 135.8

9/29 136.0

9//30 136.8

Weekly WO Example:

• Mon -  jr20/wd2
• Tues - PT/wd2
• Wed - climb g1/3rft2
• Thurs - qPT/wd2
• Fri - climb g1/wd2
• Sat - wd2
• Sun - b/jr20/wd2

Climbing update: projects overhung 11bs and vert 11cs!! 🎉 9/30

Current WO: SS403a&b

🥵 August

Notes:

• Keep lbs 138 or less
• Subtract more run20/keep jr20 x2
• took out core - bored. gross. blah. hate.
• added additional servings:
• 5 oz sweet tato
• CHO at snack time
• handful nuts
• 1/2 L&L cookie at bedtime w/ smidge pB
• approx 2000 cal

Lbs:

8/16: 135.4

8/23: 136.4

8/24: 135.4

8/26: 136.8

 

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

• Mon - Lo2b + JR 5/40 + wd2
• Tues - PT (+row b/c outside climb sun)/wd2
• Wed - wd2
• Thurs - g1 climb/3rft2/wd2
• Fri - Lo2a + JR 10/60 + wd2
• Sat - Qpt/wd2
• Sun - climb/run20

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

+ 

JR20