👾 November Notes (maint. m1)

 ✨ DO NOT EXCEED 149lbs (AVERAGE) on THIS REVERSE! ✨

Lbs: (-1b4p)

11/6: 149.6

11/7: 149.4

11/8: 148.6

11/9: 147.4

11/19: 148.4

11/20: 148.8

11/21: 150.2 <--ate A LOT last night 2600-3000?!)

11/22: 149.4

11/23: 149.4

11/26: 150.6

AVERAGE: 149.1

Step weekly ave = 11965 (wk3)

Notes:

• DELOAD = 10/4 (mon - climb, tues - SS40, wed - TVA, thurs - TB30)
• NEXT DELOAD = 12/25-31 (12minx2, PT, 12minx 2, PT, 12minx1)
• Reverse up to 2050 and hang out here until Feb 1st!
• Sleep has been great at 1900cal
• 1:30-2min rests on lifting days MAX - 2, 40min lower body/1, 30min tB
• JR20 on TB day and JR20 on SS040a day
• FROM last reverse:
• 2310 caused lbs to jump up well past 140. therefore maintenance = -100 less = 2210.

SS401b/jr20/wd2

  wd2

+

SS401b:

kb swings #70 x 15

leg ext #40 x10/10

rest 1:30 min x 4

--

sb/band (green)/db20 abd & press x 12

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

rest 1;30 min x 3

--

trx ham curls x 15

foam roll hack squat #25 x 10

rest 1;30 min x 3

--

JR20: 10/45

PT/wd2+1

 wd2

--

PT
--

wd1

SS401a/jr20/wd2+1

 wd2

+

SS401a

sb side lunge #25 x 10/10

suitcase squats #45 x 10/10

rest 1:30 min x 3

--

elve dL #90 x 10

smith glute kick backs #11.25/ea x 10/10

rest 1:30min x 4

--

BB step ups #35 x 10/10

seated GM #35 bench incline assist (hole3) x 10

rest 1:30 min x 3

--

JR20: 10/55

--

wd1

g1/*3rft/wd1

 g1:

L; 8,9,10a,11b proj (3 to last clip), 10d NOPE

TR: 11a, 11a

--

wd1

--

*3rft:

SS401b/jr20/wd2+1

  wd2

+

SS401b:

kb swings #70 x 15

leg ext #40 x10/10

rest 1:30 min x 4

--

sb/band (green)/db20 abd & press x 12

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

rest 1;30 min x 3

--

trx ham curls x 15

foam roll hack squat #25 x 10

rest 1;30 min x 3

--

JR20: 10/30

--

wd1

PT/wd2+1

indoor walk 1 mi (add 5 min more for total of 20min) 

#steps = 2725

--

PT

--

wd2