Lbs; 132.8 9/13
Reduce walks to 13 mi a week
MAINT MENU:
m1: catalina cruch cereal w/ prot milk and collagen
m2: meat, salad, 1/2 sweet tato, fruit snacksx1
m3: 1 aloha bars, 1/2 chomps, 1 serv CHO, fruit
m4: meat, veg, 1/2c whole grians
m5: 1/4c nuts
WORKOUT
- Mon - Tri/Drop Set Prog/jr20/wd3
- Tues - wd2
- Wed - climb g1
- Thurs - wd2
- Fri - climb g1
- Sat - Tri/Drop Set Prog/jr20/w3
- Sun - w3
WINTER PROG EX (begin both days mid-august)
Tri-set #1A:
sB good mornings x 10 #60
Elev knee glute kick back #2.5s x 10/10
Decline split squat #16s x 8/8
Rest: calf/ant tib
THEN
Drop Set Quad: Leg Ext all sets then rest set
rest set 1: *row (1 set before drop set, one in the middle and one after)
Drop Set Ham: Sngl ball dL (#55x10, #50x10, #45x20, #40x10)
rest set 2: *hscts or back ext
Drop Set Glute: elv kb curtsey (#35x10, #30x10, #25x20, #20x10)
rest set 3: copehagen planks?
+
JR20 (2 set burpees)
