🧤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