🐿️ January Notes△

*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

🧤December Notes

  *MAINTENANCE PHASE*

===>HRT month 3 (doses up 12/22)

Lbs: 12/8: 131.2 (Stay close 131-132 until cut. Make any other adjustments necessary to do this.) 

Ideas:

- 1 fruit snacks, salads when eating out with no cheese, 1tbsp pB or aB at bed instead of LL+pB

Current Diet:

m1: 7 sundays protein oats

m2: meat, salad, 1/2 sweet tato, fruit snacksx2

m3: protein bar ~15g, 1/4c nuts, apple, CHO (change from 1/3c nuts 12/8)

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

m5: 1/4 L&L cookie w/ 1tsp pB

(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

CLIMBING GOAL SUMMER 2026: TR 1 13a per sesh, Lead 1 12a per sesh

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

Day2:

Glute

Ham

--ant tib x 35

Ham

Quad

--row x 10/10

Glute

Quad

--calf raise x 10/10

Leg Ext Drop Set:

↑ 12/15

#71 x 10r. 

#63 x 10r

#55 x 20r

#48 x 10r

🎸 November Notes

 *MAINTANENCE PHASE*

===>HRT month 2

• sleep improving
• A TON less anxiety
• better workouts often but not always
• fluids ⬆️
• libido... meh

11/10: 128.8 

Diet:

m1: 7 sundays protein oats (1/2c protein alm milk, 1tbsp collagen = ~20g)

m2: meat, salad, 1/2 sweet tato, fruit snacksx2 <--next victim

m3: protein bar ~15g, 1/3c nuts, apple, 1/2c grain

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

m5: 1/4 L&L cookie w/ 1tbsp pB

(same)

MAINT: 

• Mon -  WD2
• Tues - climb/pnp
• Wed - SS1a/JR20/WD2
• Thurs - wd2
• Fri - climb
• Sat - wd2
• Sun - SS1b/JR20/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 7/7

Day2:

Glute

Ham

--ant tib x 35

Ham

Quad

--row x 10/10

Glute

Quad

--calf raise x 10/10

**Mid Nov: added Leg Ext Drop Set:

#66 x 10r

#58 x 10r

#50 x 20r

#43 x 10r

🧜‍♀️ October Notes

*MAINTANENCE PHASE*

===>Oct 1 begin HRT: prog pill PM, T cream in AM

10/2: 127.8

10/9: 127.6

10/19: 128.4

10/21: 127.8

10/28: 127

Diet:

m1: 7 sundays protein oats

m2: meat, salad, 1/2 sweet tato, fruit snacksx2

m3: protein bar ~15g, 1/2c nuts, apple, CHO

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

m5: 1/4 L&L cookie w/ 1tsp pB

(same)

MAINT: 

• Mon -  WD2
• Tues - climb/pnp
• Wed - SS1a/JR20/WD2
• Thurs - wd2
• Fri - climb
• Sat - wd2
• Sun - SS1b/JR20/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 7/7

Day2:

Glute

Ham

--ant tib x 35

Ham

Quad

--row x 10/10

Glute

Quad

--calf raise x 10/10

🛝 September Notes *MAINT*

*MAINTANENCE PHASE*

9/23: 126.8

9/26: 128

9/27: 127.2

Diet:

m1: protein coffee, 1 cinnamon raisen bagel w/ pB

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

m3: protein bar ~20g, fruit, 1 serv CHO, 1/3c nuts

m4: meat, veg, 1/2c whole grians, 

m5: 1/4 L&L cookie w/ 1tsp pB

(same)

CUT WO Prog 6/1: 

• Mon -  Lift10*|Zgym**20min/jr20/wd2 *2min rest
• Tues - PT/wd2
• Wed - climb g1/pnp1/wd2
• Thurs - qPT/wd2
• Fri - climb g1/wd2/pnp2
• Sat - wd2 (no more 3rd JR til next cut)
• Sun - L10|Z20/jr20/wd2 *2min rest

Whenever these run out (9/21??) I'll switch one to BB supersets and keep the other til it runs out

*Lifts are 2 compound exercises: Glute, Ham, Quadx2

**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 6 weeks (order change at 3 weeks).

🐢 August Notes **AP Phase

Did absolutely nothing in HI for two weeks. Just swimming/snorkeling.

AP Phase to 8/31

8/9 

Diet:

m1: protein coffee, 1 slice sourdough w/ ghee

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

m3: protein bar ~20g, fruit, 1 serv CHO

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

m5: 1/4 L&L cookie w/ 1tsp pB

(same)

CUT WO Prog 6/1: 

• Mon -  Lift10*|Zgym**20min/jr20/wd2
• Tues - PT/wd2
• Wed - climb g1/pnp1/wd2
• Thurs - qPT/wd2
• Fri - climb g1/wd2/pnp2
• Sat - wd2 (no more 3rd JR til next cut)
• Sun - L10|Z20/jr20/wd2

*Lifts are 2 compound exercises: Glute, Ham, Quadx2

**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 6 weeks (order change at 3 weeks).

⛵️ July Notes **AP Phase

 AP Phase to 8/31

7/9 126.8lbs

Diet:

m1: protein coffee, 1 slice sourdough w/ ghee

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

m3: protein bar ~20g, fruit, 1 serv CHO

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

m5: 1/4 L&L cookie w/ 1tsp pB

CUT WO Prog 6/1: 

• Mon -  Lift10*|Zgym**20min/jr20/wd2
• Tues - PT/wd2
• Wed - climb g1/pnp1/wd2
• Thurs - qPT/wd2
• Fri - climb g1/wd2/pnp2
• Sat - wd2/run20 (treadmill)
• Sun - L10|Z20/jr20/wd2

*Lifts are 2 compound exercises: Glute, Ham, Quadx2

**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 6 weeks (order change at 3 weeks).

HAWAII Plan: 

NO WORKOUTS AT ALL. Not even hiking. Just swimming/snorkeling.