🏳️‍🌈 December

🌀 November

🎡 October *DIET*

 Notes:

Lbs

10/1 135.8

10/3

10/4

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 136lbs.

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

🤸🏼‍♀️ 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

🏄🏻‍♀️ 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

😻 June Notes

 Notes:

• appetite returning!
• Lo1a & 1b 30 min circuits (2min rest between rounds) add rolling or 
• JR20 x 2, run 20 x 1
• walk 2mi x 6-7
• 2 climbs (plus one 3Rft2 or sub 3rft1 if miss one day of climbing)
• updated lifting log
• changed PT 

Lbs: 

6/8: 132.2

6/25: 133.4

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 - missed climb so 3rft1 + run20 + wd2