🎂 March Notes

BEGIN CUT!!!! (March-May/June)

❌ this was the WORST time to start a cut. Start 3/27

GOAL: ≤128lbs by 6/30 (YOU WILL AP PHASE 7/1-8/31 minimum if not 6/1-8/31)

2/16 - 132.8 (last weight before cut)

3/31 - 133.4 (post vacay)

$Lbs:\; 3Lbs\; 3/2:$Lbs 33/30

CUT DEETS:

m1: coffee protein shake, 1/2 protein bagel w/ V cream cheese, handful berries or half nana

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

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

(1tbsp pB if can't make it to dinner)

m4: meat, veg, 1/2c whole grians, L&L 1/4 cookie

m5: apple sauce

Changes:

• restaurant strategy: order BAS with meat/eat CHO with m3 if necessary
• drink extra water, extra fruit or protein when hungry
• Add third JR20
• more steps whenever you can! (longer dog walk on weekend?)

CUT WO Prog 3/2:

• 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.

THE WORKOUTS:

L10Z20-4a Example:

3R (10m):

hack squat #26s x 10/Frog pumps #30x25

rest: ant tib ball press x 30/calf #30 x10/10 + 30s rest

--

20 min or 2R:

ball pike pu x 10

side hop to side lunge #6wV x 20

elv curtsey/OHP #30 x 12alt.

side lunge downL, shift over, stand upR #20 x 12 alt.

band elv kB dL to ATG squat #40 x 10

pendulum kB swing #50 x 12

rest: row x 10/10 + Back ext #25 x10 + 1min rest

--

Leg Ext Drop Set 

set 1: 33x2+25 - 10 rep

set 2: 33x2+20 - 10 rep

set 3: 33x2+10 - 20 rep

set 4: 33x2 - 10 rep

--

3rd round row + back ext

--

JR20

---------------------------

L10Z20-4b Example

3R (10m)

decline kB squat #50x10/TRX bridge up, ham ext, ham curl x 9

rest: row #56x 10/10 + HSCTs x12

--

20 min or 2R:

suitcase step up #30 x 10/10

dBl sumo OHP #22s x 10

Cossack twist jumps x 16

curtsey/plank jack pu #16s x 10 alt

kB glute bridge/pulse #35 x 10

ball 1 leg dL #43 x 8/8

rest: ant tib ball press x30/calf #30 x 10/10 + 1 min rest

--

Leg Ext Drop Set 

set 1: 33x2+25 - 10 rep

set 2: 33x2+20 - 10 rep

set 3: 33x2+10 - 20 rep

set 4: 33x2 - 10 rep

--

3rd round ant tib + calf

--

JR20

⚓ February Notes

*BUILD PHASE 

===>HRT month 5 

Lbs: 2/17 - 132.8

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, 1/4 L+L cookie sometimes?

m5: mango apple sauce packet for liver glucose boost

****clean up the extra snacking!!!

(same)

BUILD: 

• Mon -  WD2
• Tues - climb
• 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

-- day1 = OHP x 8/8 + Back ext x 10 (day2 = 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: (increased 2/17!!)

10r (33x2+20)

10r (33x2+10)

20r (33x2)

10r (33+25)

🐿️ 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).