👚 May Notes *CUT!*

Lbs/Measurements: 

5/7 (CD16) lbs: 150 :(((((((((

H = 37.5 (↓.5")

W = 30 (↓.5")

B = 35 (↑.5") ????WTF but ok

T = 20.5 (↓.5")

A = 12 (↓1.5') !!!  i knew they were feeling less fat!!! 😍

N = 35 (↓1") !!! certainly don't feel this one though 

*this is is THREE weeks into a cut. 

5/29 CD11 lbs: 150.4 :((((((((((((

Yep. It's true. EFFFFFFFFFFFF!

Notes: 

• 𝔹𝕣𝕚𝕟𝕘 𝕠𝕟 𝕥𝕙𝕖 C.U.T !!! 😎 5.8.23 😎
• Macros: 140P/70F/180CHO (1910 cal)
• Updated: 140/60/200
• cut sweet potato serv from 6oz to 4oz
• 2 rice cakes at third meal instead of 3
• coconut milk in breakfast from 1/3cup to 1/4cup
• Month 1: 5/8-6/8: Macro change ONLY/Keep workout & walking the same 
• Look at 5 min fat burn workouts from zuzka for plyo ideas and total body 5th day workout moves
• type in "zuzka light 5 min fat burn" then pick a number
• NEW WORKOUT 5/15: 
• 3, tri sets with 2 lower lifts and one plyo for 30min + 10min No Squat Glute Prog @ the end

g1/5rft2/wd2/jr20

 EARLY AM: JR20 10/40 & wd2

climb: (auto) 8,8,9,11b,10c

5rft2

⬆️TS30G101a/wd2/jr20

 Wd2

+

TS30G101a

Wedge angle leg dL #15s x 10/10 *(increased angle)

Band asst pistols #5 x 8/8

dyn band squats x 20 green

Rest 30s x 2

-- 1 min rest

Bb dL #95 x 8

Db walking lunges ##15s x 16tot

Plank jax (green) x 20

Rest 30s x 2

-- rest 1 min

DB ATG split squat (5r/elv) #10s x 10/10

Bb seated good morning #25 x 10

jump squat to jump lunge x 20 tot.

Rest 30s x 2

-- rest 1 min

+

GLUTE: Day one/week three

For reps

Banded Floor bridge 20

Banded Clam right 20

Banded Clam left 20

 Kickback right 15 #2.5s

Kickback left 15 #2.5s

Hydrant right 20 #2.5s

Hydrant left 20 #2.5s

Diagonal kickback right 15 (lean on left elbow) #2.5s

Diagonal kickback left 15 (lean on right elbow) #2.5s

Straight Leg Toe tap right 18 + 2.5s on 2nd d

Straight Leg Toe tap left 18 + 2.5as on 2nd d

Bent knee kick back right 18 #2.5s

Bent knee kick back left 18 #2.5s

Single leg bridge hold 20s/20s

Single leg bridge pulse at top 20/20

+

JR20 5/30

TVA/wd2

TVA

(add all L-sits back!!!!)

+

wd2

TS30G101b/jr20/wd2

  wd2

+

TS30G101b:

sb glute P & abd (green) x 10

dB split squat #17.5s x 10/10

kb swings #50 x 20

rest30s x 3

--

elev kb dL #80 x 10

ballerina sumo #70 x 8

jump squats x 20

rest 30s x 3

--

dB ATG split squat #8s x 10/10

BB ATG seated goodmornings #20 x 10

twisted climbers x 20

rest 30s x 3

--

No Squat Glute Prog D1 (10min)

+

JR20 5/25

climb

 clilmb

L:8,9,9,11b to vert panel, 10c, 10b

TS30G101a/jr20/wd2

Wd2

+

TS30G101a

Wedge angle leg dL #15s x 10/10

Band asst pistols #5 x 6/6

Jump lunges x 20

Rest 30s x 2

-- 1 min rest

Bb dL #95 x 8

Db walking lunges ##15s x 16tot

Plank jax (green) x 20

Rest 30s x 2

-- rest 1 min

DB ATG split squat (5r/elv) #8s x 10/10

Bb seated good morning #25 x 10

Bench jumps x 10

Rest 30s x 2

-- rest 1 min

No Squat Glutes 10min (30s each):

Day 1/week 2 (add more band)

TImer: 10/30x13

Banded Floor bridge 30s

Banded Clam right 30s

Banded Clam left 30s

Banded Kickback right 30s #2.5s

Banded Kickback left 30s #2.5s

Banded Hydrant right 30s #2.5s

Banded Hydrant left 30s #2.5s

Diagonal kickback right 30s (lean on left elbow) #2.5s

Diagonal kickback left 30s (lean on right elbow) #2.5s

Straight Leg Toe tap right 30s

Straight Leg Toe tap left 30s

Bent knee kick back right 30s

Bent knee kick back left 30s

Single leg bridge hold 20s/20s

Single leg bridge pulse at top 20/20

--

Jr20 10/50 then 10/30

    ^ welcome to the sh!t show

 

g1/5rft1

 g1:

L; 8,7,10a, 11a proj 9(1t), 10c proj COMPLETED!

TR: 11c (1 f)

--

5rft1 (see pages)

TVA/wd2

 TVA

+ wd2

TS30G101b/wd2/jr20

 wd2

+

TS30G101b:

sb glute P & abd (green) x 10

dB split squat #17.5s x 10/10

kb swings #50 x 20

rest30s x 3

--

elev kb dL #80 x 10

ballerina sumo #70 x 8

ugi 1 leg squat hops x 8/8

rest 30s x 3

--

dB ATG split squat #8s x 10/10

BB ATG seated goodmornings #20 x 10

twisted climbers x 20

rest 30s x 3

--

No Squat Glute Prog D1 (10min)

+

JR20 10/30

G1/5rft2

 G1: 7,9,1a,11a proj 1t, 11a proj 1 t, 10c 2t

--

5rft2:

*Sub kick backs #12s x 8

TVA v 7/wd2

 Wd2

+

TVA v 7:

3rounds: 

plank block squeeze 1min/hollow hold block sqz 45s/Back ext x 10 (arms folded over chest)/Lsit prep on blocks 30s (1st round only)/Open book mobility x8/8 (1st & 2nd round only) AFTER: ant tib band pulls dbl x 20, single int rot x 10/10, dbl 20,single int rot x 10/10

❚█══█❚ TS30G101a/jr20/wd2

❚█══█❚ 

Wd2

+

TS30G101a

Wedge angle leg dL #15s x 10/10

Band asst pistols #5 x 6/6

Jump lunges x 20

Rest 30s x 3

--

Bb dL #95 x 8

Db walking lunges ##15s x 16tot

Plank jax (green) x 20

Rest 30s x 3

--

DB ATG split squat (5r/elv) #8s x 10/10

Bb seated good morning #25 x 10

Bench jumps x 10

Rest 30s x 3

--

No Squat Glutes 10min (30s each):

Day 1:

• Floor bridge
• Clam right
• Clam left
• Kickback right
• Kickback left
• Hydrant right
• Hydrant left
• Lateral kickback right
• Lateral kickback left
• Toe tap right
• Toe tap left
• Donkey right
• Donkey left
• Single leg bridge hold 20/20
• Bridge pump and 20/20

--

Jr20 10/20

 

TVA/wd2

TVA (-1 r l-sit prep)
+

wd2

SS404b/jr20/wd2

  wd2

+

ss404b:

smith sumo squat #70 x 10

ATG split squat #10wv/elv heel x 10/10

rest 1 min x 3

--

Frog glutes blue band/#15s x 9

6r heel taps x 8/8

rest 1 min x 3

--

trx box plank opp arm/leg ext x 10/10

seated good mornings #20s x 10

rest 1 min x 3

--

inner thigh slides #26 x 10

dB kB dL #80 x 9

rest 1 min x 3

--

pancake leg lift overs X 18/18

bttm pistol hold 10s/10s

rest 1 min x 3

--

+

JR20: 5/25

g1/5rft2

 g1:

L: 8,7,9,11a proj (1t!!), 11a proj completed!, 10c proj 1t, 10a/b

--

5rft2 (see pages)

TVA & wd2

wd2

&

TVA (start tapering out L-sit prep - omit from round 3)

4rftUP1/JR20

4rftUP (based in 5rft1)

kb row #50 x 8/8 ^ nxt

skull crushers #12s x 8

90* prone pulses #3s x 20

dB chest press #25s x 10

dB lat raises #15s x 10

SLPDs (blue) x 10 ^ next

dB bi curl #20s x 8

+

jr20: 10/50

(add 4x4s on wall next week?)

SS404a/jr20/wd2

   wd2

+

ss404b:

smith sumo squat #70 x 10

ATG split squat #10wv/elv heel x 10/10

rest 1 min x 3

--

Frog glutes blue band/#15s x 9

6r heel taps x 8/8

rest 1 min x 3

--

hanging leg lifts x 8

seated good mornings #20s x 10

rest 1 min x 3

--

inner thigh slides #26 x 10

dB kB dL #80 x 9

rest 1 min x 3

--

pancake leg lift overs X 18/18

bttm pistol hold 10s/10s

rest 1 min x 3

--

+

JR20: 10/45

G1/5rft2🔺

 G1

Auto: 8,8x3(upstairs), 9, 11b, 10d

Bouldering 4x4s: v3 overhang, v4 overhung nope x2, v1x4

---

🔺5rft2:

Row

Bench tri dips #25 x8

Lat rises 

HSCTs x 10/8/8/8/8

Wd2/TVA

 Wd2

+

TVA v6

G1/5rft1

 G1: 8,9,10b,11b proj 2t, 11a 1t, 10c 2t

--

5rft1

ss404a/jr20/wd2

wd2

+

SS404a:

elev plank cross kicks #2.5s x 10/10

archer slides #6 x 8/8

rest 1 min x 3

--

sngl dL #40 x 10/10

ATG split squat #wV x 10/10

rest 1 min x 3

--

ATG smith squat #10 x 10

sb goodmornings #45 x 10

rest 1 min x 3

--

bench dB side lying glute abd #15s x 10/10

seated goodmornings #20s x 10

rest 1 min x 3

--

backwards sled pulls #119 x 20 total

kb glute press #50 x 10

rest 1 min x 3

--

JR20: 5/25