Week 10
Sep 14, 2025 — Block 1 (Permian Basin)
Week Schedule
Day
AM
PM
MON
🚴 Ride - Easy/Moderate/Easy
— Nothing - Drinks with a friend
TUE
— Nothing
🏋️ Workout 1 - Lower Body Squatting
I started a period on Tuesday
WED
🧗 Climb
🚴 Ride - 60 min easy
THU
🏋️ Workout 2 - Upper body pushing
— Nothing
FRI
— Nothing
— Nothing
SAT
🚴 Long ride - Davis Mts.
—
SUN
— Nothing
🏋️ Workout 3 - Upper body pulling
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Front Squats | 5 | 3 | 83/88/88/88/88 | DAMNIT! I keep doing back squats by accident. Round 1 - 83lbs (tried 93 and had to ditch the weight on the first rep). Rounds 2-5 - 88lbs |
| Contralateral Front Rack Kettlebell Lunge | 3 | 6 | 30 | I screwed this up. Meant to do 35lbs. |
| Kettlebell Farmer Carry | 3 | — | 50 | Very hard. Had to not walk around the whole time on last two sets - just stand still. |
| Pinch Block Hold | 3 | — | 20 | Round 1 - 30 seconds! I am happy with this after the farmer's carry. Round 2 - 30 seconds! |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Max Effort Shoulder Press | 1 | 1 | 78 | 33 + 30 = 63 + 10 = 73 + 5 = 78 |
| Single Arm Dumbbell Bench Press | 3 | 4 | 35 | Right at failure. On the left side had to assist with my right hand at some reps. |
| Single Arm Dumbbell Upright Rows | 3 | 4 | 30 | For at 35lbs was quite bad so went back to 30lbs. |
| AMRAP Dumbbell Overhead Presses | 2 | 5 | 25 | |
| Pushups | 2 | 7 | unweighted | |
| Dumbbell Hammer Curls | 2 | 15 | 15 |
Workout 3 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Max Pronated Grip Weighted Pullup | 1 | 1 | 20 | Did 20lbs. Failed on 22.5. |
| Supinated Barbell Bent Over Row | 3 | 4 | 94/89/89 | Round 1 - 94lbs; Rounds 2-3 - 89lbs. 44 + 30 = 74 + 10 = 84 |
| Kettlebell Gorilla Row | 3 | 10 | 35 | |
| Banded Face Pulls | 2 | 25 | black band | |
| Bird Dogs | 3 | 12 | unweighted |