💘 October

10/16: 134lbs

Reduce walks to 12 mi a week x 2 wks -- then 10mi x 2 wks

MAINT MENU:

m1: catalina cruch cereal w/ prot milk and collagen

m2: meat, salad, 1/2 sweet tato, fruit snacksx1

m3: 1 aloha bars, 1/2 chomps, 1 serv CHO, fruit

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

m5: 1/4c nuts

WORKOUT

• Mon -  Tri/Drop Set Prog/jr20/wd3
• Tues - wd2
• Wed - climb g1
• Thurs - wd2
• Fri - climb g1
• Sat - Tri/Drop Set Prog/jr20/w3
• Sun - w2

WINTER PROG EX (begin both days mid-august)

Tri-set #1A:

sB good mornings x 10 #60

Elev knee glute kick back #2.5s x 10/10

Decline split squat #16s x 8/8

Rest: calf/ant tib

    THEN

Drop Set Quad: Leg Ext all sets then rest set

rest set 1: *row (1 set before drop set, one in the middle and one after)

Drop Set Ham: Sngl ball dL (#55x10, #50x10, #45x20, #40x10)

rest set 2: *hscts or back ext

Drop Set Glute: elv kb curtsey (#35x10, #30x10, #25x20, #20x10)

rest set 3: copehagen planks?

+

JR20 (2 set burpees)

🎨 September **MAINT

Lbs; 132.8 9/13

Reduce walks to 13 mi a week

MAINT MENU:

m1: catalina cruch cereal w/ prot milk and collagen

m2: meat, salad, 1/2 sweet tato, fruit snacksx1

m3: 1 aloha bars, 1/2 chomps, 1 serv CHO, fruit

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

m5: 1/4c nuts

WORKOUT

• Mon -  Tri/Drop Set Prog/jr20/wd3
• Tues - wd2
• Wed - climb g1
• Thurs - wd2
• Fri - climb g1
• Sat - Tri/Drop Set Prog/jr20/w3
• Sun - w3

WINTER PROG EX (begin both days mid-august)

Tri-set #1A:

sB good mornings x 10 #60

Elev knee glute kick back #2.5s x 10/10

Decline split squat #16s x 8/8

Rest: calf/ant tib

    THEN

Drop Set Quad: Leg Ext all sets then rest set

rest set 1: *row (1 set before drop set, one in the middle and one after)

Drop Set Ham: Sngl ball dL (#55x10, #50x10, #45x20, #40x10)

rest set 2: *hscts or back ext

Drop Set Glute: elv kb curtsey (#35x10, #30x10, #25x20, #20x10)

rest set 3: copehagen planks?

+

JR20 (2 set burpees)

🦔 August **AP lvl2

lbs 8/29 - 134.4 :( That was faster than expected

FOOD: AP lvl 2

AP Lvl 2

m1: *coffee protein shake, 1/2 protein bagel w/ pB

m2: meat, salad, 1/2 sweet tato, fruit snacksx1

m3: probar, 1 piece of fruit, 1 serv CHO

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

m5: applesauce + 1/4 mixed nuts

*m3+ m5 additions give me back about ~320

WORKOUT

• Mon -  WINTER PROG/jr20/wd3
• Tues - wd3/JR20
• Wed - climb g1/w2
• Thurs - wd2
• Fri - climb g1
• Sat - LZlifr/jr20/w3
• Sun - w3

WINTER PROG EX (begin both days mid-august)

Tri-set #1A:

sB good mornings x 10 #60

Elev knee glute kick back #2.5s x 10/10

Decline split squat #16s x 8/8

Rest: calf/ant tib

    THEN

Drop Set Quad: Leg Ext all sets then rest set

rest set 1: *row (1 set before drop set, one in the middle and one after)

Drop Set Ham: Sngl ball dL (#55x10, #50x10, #45x20, #40x10)

rest set 2: *hscts or back ext

Drop Set Glute: elv kb curtsey (#35x10, #30x10, #25x20, #20x10)

rest set 3: copehagen planks?

+

JR20 (2 set burpees)

🎠 July Notes AP lvl1

Refer to MASTER.

7/14: 129.2lbs

AP ROLL OUT:

Jul - add M3 CHO back (~150)

Aug - add 1/4c nuts at m5 (~170)

Sept - change M1 back to protein oats (with tea) and add second fruit snack bag and do one aloha bar + 1 chomps at m3

   

--

AP Lvl 1

m1: *coffee protein shake, 1/2 protein bagel w/ pB

m2: meat, salad, 1/2 sweet tato, fruit snacksx1

m3: probar (20g), 1 piece of fruit, 1 serv CHO

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

m5: applesauce

*~150cal  back with m3 add

--

CUT WO Prog:

• Mon -  Lift10*|Zgym**20min/jr20/wd2
• Tues - wd2/JR20/back ext 3x10 #25
• Wed - climb g1
• Thurs - wd2/HSCTs x 12 alt
• Fri - climb g1
• Sat - wd2/row#26 x 10/10
• Sun - L10|Z20/jr20/wd2

*Lifts are 2 compound exercises: Glute, Ham, Quadx2 (3 set instead of 4 this year)

*Finish with quad drop set

**Zgym workouts are a combination of exercises from her workouts (mostly lower, one lower+shoulders/one core for a total of 6 exercises) to be changed every 6 weeks with an order shuffle at the 3 week mark.

WO PROG:

2 lifts (G+H, Q+H) then ant tib & calf raise x 3 sets

--

5min zwow type workout

--

15min

4 zgym leg ex

--

leg drop ext

--

JR20

💰 June Notes

Just a tiny cut this year. Clothes fit better but I doubt I'm down more than 1-2lb from winter. Will check lbs in July. HOPEFULLY THIS MEANS I PUT ON A SHIT TON OF MUSCLE!!!!!!! 

========

STILL HEADING TO AP 8/1

$$

CUT DEETS:

m1: *coffee protein shake, 1/2 protein bagel w/ V cream cheese or pB or ghee

m2: meat, salad, 1/2 sweet tato, fruit snacksx1

m3: probar (20g), 1 piece of fruit

(meat stick and or fruit if you can't make it to dinner)

m4: meat, veg, 1/2c whole grians

***if out to dinner/lunch order a salad/meat and add lunch/dinner CHO elsewhere)

m5: applesauce

CUT WO Prog:

• Mon -  Lift10*|Zgym**20min/jr20/wd3
• Tues - climb g1/wd3
• Wed - wd2/JR20.
• Thurs - wd2
• Fri - climb g1
• Sat - wd3
• Sun - L10|Z20/jr20/wd3

*Lifts are 2 compound exercises: Glute, Ham, Quadx2 (3 set instead of 4 this year)

*Finish with quad drop set

**Zgym workouts are a combination of exercises from her workouts (mostly lower, one lower+shoulders/one core for a total of 6 exercises) to be changed every 6 weeks with an order shuffle at the 3 week mark.

Changed WO Structure to this:

Q+H or Q+G (2 ex, 3 sets)

--

tabata 10/30x6 - 2 ex or 1 single leg

--

10min amrap - 2-3 ex

--

tabata 10/30x6 - 2 ex

--

leg ext drop set

--

JR20

🥕 May Notes

 CUT (Month 2!?!?!?)

5/27-31lbs:

========

GOAL: ≤129lbs by 8/1 (HARD STOP. EXIT TO AP PHASE)

$$

CUT DEETS:

m1: *coffee protein shake, 1/2 protein bagel w/ V cream cheese or pB or ghee

m2: meat, salad, 1/2 sweet tato, fruit snacksx1

m3: probar (20g), 1 piece of fruit

(meat stick and or fruit if you can't make it to dinner)

m4: meat, veg, 1c whole grians

***if out to dinner/lunch order a salad/meat and add lunch/dinner CHO elsewhere)

m5: applesauce

CUT WO Prog:

• Mon -  Lift10*|Zgym**20min/jr20/wd3
• Tues - climb g1/wd3
• Wed - wd2/JR20.
• Thurs - wd2
• Fri - climb g1
• Sat - wd3
• Sun - L10|Z20/jr20/wd3

*Lifts are 2 compound exercises: Glute, Ham, Quadx2 (3 set instead of 4 this year)

*Finish with quad drop set

**Zgym workouts are a combination of exercises from her workouts (mostly lower, one lower+shoulders/one core for a total of 6 exercises) to be changed every 6 weeks with an order shuffle at the 3 week mark.

Changed WO Structure to this:

Q+H or Q+G (2 ex, 3 sets)

--

tabata 10/30x6 - 2 ex or 1 single leg

--

10min amrap - 2-3 ex

--

tabata 10/30x6 - 2 ex

--

leg ext drop set

--

JR20

🥠 April Notes **CUT** take 2

BEGIN CUT!!!! (TAKE2)

        **don't start before FL next time...APRIL IS THE TIME TO START.

GOAL: ≤128lbs by 8/1

4/4: 131.6lbs

4/28: 132lbs :(

*be sad but like, you're not trying diet-wise AT ALL.

$$

CUT DEETS:

m1: *coffee protein shake, 1/2 protein bagel w/ V cream cheese or pB or ghee

m2: meat, salad, 1/2 sweet tato, fruit snacksx1

m3: 1.5 protein bar (20g P), 1 piece of fruit

(meat stick if can't make it to dinner/fruit)

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

***IF OUT TO DINNER ORDER SALAD WITH MEAT/EAT CHO @ M3 IF NEEDED***

m5: 1/2 cup oats, 15g honey, applesauce

*changed this from protein almond milk-based to water-based with one scoop collagen

CUT WO Prog 3/2:

• Mon -  Lift10*|Zgym**20min/jr20/wd3
• Tues - climb g1/wd3
• Wed - wd2/JR20.
• Thurs - wd2
• Fri - climb g1
• Sat - wd3
• Sun - L10|Z20/jr20/wd3

*Lifts are 2 compound exercises: Glute, Ham, Quadx2 (3 set instead of 4 this year)

*Finish with quad drop set

**Zgym workouts are a combination of exercises from her workouts (mostly lower, one lower+shoulders/one core for a total of 6 exercises) to be changed every 6 weeks with an order shuffle at the 3 week mark.