🎸 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.

🎻 June Notes *END CUT

  CUT Deets

goal lbs: ≤ 128

Goal exceeded: ~126lbs

Diet:

m1: protein coffee, 1 slice sourdough w/ ghee

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

m3: protein bar ~20g, fruit

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).

**END CUT 6/30//Start AP (add back CHO with 3rd meal)

🏀 May Notes

  CUT Deets

goal lbs: ≤ 130

Diet:

m1: protein coffee, 1 slice sourdough w/ ghee

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

m3: protein bar ~20g, fruit

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

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

CUT WO Prog 5/1: 

• 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).

Lbs:

5/14 - 129.4lbs!!!!!!!!!!!!!!!!!!!!!! 🤩😍💪

🍋 April Notes

  CUT Deets

goal lbs: ≤ 132

Diet:

m1: protein coffee, 1 slice sourdough w/ghee

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

m3: protein bar ~20g, fruit

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

m5: 1/4 L&L cookie q=w/ pB

CUT WO Prog 3/3:

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

THIS PROGRAM IS BOMBER!!!!

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

**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 3 weeks.

🪐 March Notes *CUT*

 CUT Deets

goal lbs: ≤ 130

Diet:

m1: protein coffee, 1/3c oats or 1 piece toast w/ ghee

m2: meat, salad, 5 oz sweet tato, fruit snacks

m3: 1.5 protein bar ~21g, fruit

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

m5: 1/4th L&L cookie, 1/2 t tsp pB

CUT WO Prog 3/3:

• 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: Quad/Glute, Ham/Quad

**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 4 weeks.

Workout Example:

4R: (~10MIN)

Hack squat  (3riser) #25/25/25/20 x 10

elev dL #72 x 10

1 min rest = ant tib x 30/calf x 10/10 (#260

then

20 min CD:

ugi pistol to dL #10 x 5/5

pu/plank knee tuck x 6/6

diagonal band kick backs (green) x 20/20

db jump squat/jump lunge #10 x 10

side step dL #50 x 16alt

kB squat n press #26 x 6/6

rest 1 min

JR20

Lbs:

3/24 = 132.6

🥀 February Notes

 Diet:

m1: protein coffee, 1/3 c oats

m2: meat, salad, 5 oz sweet tato, fruit nsacks

m3: protein bar ~20g, fruit, popcorn, 1/3cnuts

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

m5: 1/2 L+L cookie w/ tsp-ish pB

Weekly WO until 2/21:

• Mon -  SS403a/jr20/wd2
• Tues - PT/wd2
• Wed - climb g1/3rft2/wd2
• Thurs - qPT/wd2
• Fri - climb g1/wd2
• Sat - wd2
• Sun - SS403b/jr20/wd2

CUT WO Prog 2/24-3/2:

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

*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 3 weeks.

Lbs: 

1/9 - 132.2

🦩 January Notes

  Diet:

m1: protein coffee, 1/3 c oats

m2: meat, salad, 5 oz sweet tato, fruit nsacks

m3: protein bar ~20g, fruit, popcorn, 1/3cnuts

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

m5: 1/2 L+L cookie w/ tsp-ish pB

Weekly WO Example:

• Mon -  SS403a/jr20/wd2
• Tues - PT/wd2
• Wed - climb g1/3rft2/wd2
• Thurs - qPT/wd2
• Fri - climb g1/wd2
• Sat - wd2
• Sun - SS403b/jr20/wd2

Current WO: SS403a&b

Lbs:

1/9 133.2