*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
