🦜 January Notes (maint. m3)

  ✨ DO NOT EXCEED 149lbs on THIS REVERSE! ✨

Lbs -1p:

1/9: 147

1/11: 146.6

1/12: 146.8

1/14: 148.4

1/15: 147.8

1/28: 147.4

1/29: 147.6

1/30: 146.2

1/31: 147

--------

W= 29.5

N= 34.5

H= 37

Walking average per day (wk 1/8): 10,000 steps 😲

Notes:

• still sick 12-25-1/3 (/forever-ish)
• stay at 12mi walking a week
• stay at ~2050 cal
• 1/22: track everything goal to get ready for cut!
• Begin CUT: Monday Jan 29th!!!!!
• drop to 1800 cal/day with 2 refeeds ≤ 2000 cal
• track a few weeks and then ease off?
• MEASURE ALL YOUR SHIT!!!!!!!!
• add two more 20min JR sessions
• keep dog walking milage the same (12mi/wk) for now - shooting for 10k steps a day
• keep lifting prog the same for now. change to 30min amraps next prog

PT/wd3

 wd2

--

PT

SS402b/jr20/wd2

 wd2

--

22402b

foam roll hack squat #35 x 10

seated GM #35 (5r) x 10

rest 2 min x 3

--

surrender squat #wV x 8/8

sngl kb dL #50 x 10/10

rest 2 min x 3

--

leg ext #45 x 10/10

sb curtsey #25 x 10/10

rest 2 x 4

--

JR20: 10/40

⚡CUT DAY 1⚡g1/wd1

CUT TIME!! 1800 cal x5, 2x 2000 if necessary/4 x 20min JR a week

g1: 

8,9,9,10c proj COMPLETED, 10d (to 5th clip) NOPE

TR: 11c/10c (to failure 3/4 up), ^10d repeat

--

sore shoulder, no 3rft

--

wd1

PT/wd2

 PT

--

wd2

TB30/wd2/JR20

wd2

---

 TB30:

dB hammer curls #20s x 10

Foam Hack #35 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 8

rest 1 min x 3

--

dB front raises #12s x 10

band hyd/ext (green) x 9/9

rest 1 min x 3

--

tri bench dips #20 x 8

band asst'd pistols #7 x 7/7

rest 1 min x 3

+

JR20: 10/35

g1/roll/wd1

 g1:

7,9,10a, 10c proj 1t, 10c PROJ COMPLETED!

TR dbl: 11b/10b

--

wd1

wd2/PT

 wd2

--

PT

SS402b/wd2/jr20

wd2

+

22402b

foam roll hack squat #50 x 10 (<--4sets only)

seated GM #35 (5r) x 10

rest 2 min x 3

--

surrender squat #wV x 7/7

sngl kb dL #50 x 10/10

rest 2 min x 4

--

leg ext #40 x 10/10

sb curtsey #25 x 10/10

rest 2 x 4

--

jr20 5/30

g1/wd1/3rft2

 g1:

L: 9, 9, 10a, 10c proj 1t, 10c proj 1t (above crux tho!)

TR: dbls: 11c then 7

--

wd1

--

3rft2

SS402a/wd2/jr20

 wd2

--

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #50 x 12

rest 2 x 3

--

kb pendulum swing #50 x 10

A-lift glutes #15 x 10/10

rest 2 x 4

--

ugi sngl leg glute press #25 x 10/10

sm. sumo #86 x 10

rest 2 x 4

--

JR20: 10/30

PT/wd2

 PT

--

wd2

g1/wd1

 g1:

L - 8, 10a, 10a, 10c (2t), 10c (1t)

TR: 11c clean

--

wd1

jr20/wd2

 wd2

--

jr20

Climb auto/3rft/wd1

 G1:

Auto up: 5.5x3

Auto down (tree): QH, QS, AKQHSC fuck this,  JS, JH

Wow this tree sucks plus they took down the other auto belay! I'm going to SPOT for auto from now on.

--

3rft2

--

wd1

wd2

 OUTSIDE!!!!!!!!!! w00t w00t

ss402b/ind wd2

 indoor walk 2 mi = (4000steps kinda boring) + extra 500

+

22402b

foam roll hack squat #50 x 10 (<--4sets only)

seated GM #35 (5r) x 10

rest 2 min x 3

--

surrender squat #wV x 7/7

sngl kb dL #50 x 10/10

rest 2 min x 3

--

leg ext #40 x 10/10

sb curtsey #25 x 8/8

rest 2 x 4

TOO EFFING TIRED TO DO ANYTHING ELSE TODAY.

wd2/UP30-1/jr20

indoor walk (step 30)

--

UP30-1:

pullup x 8 (3 BW/5Asst)

push up x 8

rest 2 min x 3

-

dB front raises #12s x 10

hammer curls #20s x 10

rest 2 x 3

-

sngl row #55 x 10/10

rope tri pressdown #50 x 8

rest 2min x 3

--

JR20: 10/30

in walk2/PT

 indoor 2 mi walk

--

PT

g1/wd1

g1:

7,8,9, suuuper OH 10b, 10c (1t)

TR: super hard 11b (rainbow)

--

wd1

ss402a/wd2

10 min indoor walk warm up (= 1230 steps)

+

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #45 x 10

rest 2 x 3

--

kb pendulum swing #40 x 10

A-lift glutes #15 x 8/8

rest 2 x 4

--

ugi sngl leg glute press #20 x 8/8

sm. sumo #70 x 10

rest 2 x 4

--

JR20: 10/20

climb/3rft2/wd1

climb:

L:7,8,9,10c LW, 11a 1/3-->10b

TR: 11b

--

3rft

--

wd1

PT/wd2

 PT

--

wd2

ss402b/wd2

wd2

+

22402b

surrender squat #wV x 7/7

seated GM #35 (5r) x 10

rest 1:30 x 3

--

belt sissy squat #30 x 10

sngl kb dL #50 x 10/10

rest 1:30 x 3

--

leg ext #40 x 10/10

sb curtsey #25 x 8/8

rest 1:30 x 3

+

3R Core:

kb side v ups #18 x 10/10

hanging straight leg raises x 8

1 min rest

wd2

 wd2

--

not entirely well yet..........................................................

SS402a/wd2

 wd2

--

ss402a:

ATG split squat #12s (2r) x 10/10

sb goodmornings #45 x 10

rest 2 x 3

--

kb pendulum swing #40 x 10

A-lift glutes #15 x 8/8

rest 2 x 4

--

ugi sngl leg glute press #20 x 8/8

sm. sumo #70 x 10

rest 2 x 4

--

CORE 3rft

PT/wd2

 PT

--

wd2

TB30/WD2

 TB30:

dB hammer curls #20s x 10

Foam Hack #30 x 10

rest 1 min x 3

--

sngl row #55 x 10/10

dbl ham curl machine #30 x 9

rest 1 min x 3

--

dB front raises #12s x 10

band hyd/ext (green) x 9/9

rest 1 min x 3

--

rope tri pressdown x 10

band asst'd pistols #5 x 8/8

rest 1 min x 3