Week 13
Dec 21, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
—
🏋️ Workout 1 - Lower body squatting
TUE
🧗 Climb 1
—
decorated xmas tree with my Mom and daughter
WED
🧗 Climb 2
🏋️ Workout 4 - Upper body pulling
THU
🏋️ Workout 3 - Lower body pulling
—
xmas
FRI
🧗 Climb 3
🧗 Climb 4 (bouldering)
dinner with my mom
SAT
🏋️ Workout 2 - Upper body pushing
—
socializing
SUN
🧗 Climb 5
—
resting
Logged Results
Forearm workout
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Forearm flexor/extensor work | 3 | 10 | 10/5 | 3 sets of 10 reps flexor at 10lbs; extensor at 5lbs |
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 3 | 14 | 88 | |
| Barbell Hip Thrusts | 4 | 6 | 78 | |
| One and a Quarter Goblet Split Squats | 4 | 5 | 35 | |
| Cross Under Step Downs | 4 | 60 sec | — | from 12" plyo box |
| Isometric Barbell Hip Thrust Hold | 4 | 25 sec | 78 | |
| Deficit Single Leg Calf Lower | 3 | 10 | 30 | 4 second countdown |
| Single Leg Wall Sit | 3 | 10 sec | — | at 90 degrees - very hard! |
| Pinch Block Hold | 3 | — | 20 | I failed on this one - Round 1 - 50 seconds unbroken; Round 2 - Had to set weight down 2x; Round 3 - Had to set the weight down 2x |
| DB Hold | 3 | — | 35 | Round 1: 70 sec; Round 2: 60 sec; Round 3: 50 sec |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Ring Dips | 5 | 30 sec | — | put less weight on my feet; quite hard |
| Bench Press | 5 | 2 | 93/88/88/88/83 | Did round 1 backwards - did bench first then dips. For first round, did 93lbs. Round 2 (after drips) I failed on the first rep and lowered weight to 88lbs. Round 4, failed on rep 2. Round 5, failed on rep 2 and dropped back to 83lbs for second rep. My daughter is here from college so I was able to get a spot from her. |
| Seated Dumbbell Overhead Press | 4 | 6 | 20 | |
| One and a Quarter Push-Ups | 4 | 6 | — | could do these unbroken :) |
| Dumbbell Zottman Curls | 3 | 6 | 20 | |
| Dumbbell Skull Crushers | 3 | 6 | 17.5 | A bit sloppy at this weight |
| Standing Trap 3 Raises | 5 | 8 | 5 | a bit sloppy at this weight |
Workout 3 - Pulling / Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 14 | 144 | mixed grip - really hard |
| Goblet Cossack Squats | 3 | 6 | 15 | |
| Goblet Skater Squats | 3 | 6 | unweighted | unweighted but not holding onto anything - right leg was a hot mess but got it done |
| Banded Leg Extensions | 3 | 17 | orange band | |
| Banded Hamstring Curls | 3 | 17 | orange band |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Pronated Chest to Bar Pull-Ups | 4 | 6/6/6/6.75 | — | 4 sets of 6 reps for rounds 1 - 3; 6.75 reps for round 4 |
| AMRAP Banded Lat Pulldowns | 4 | 17 | red band | |
| Supinated Inverted Barbell Rows | 3 | 16 | — | could not really do this. had to rest a bunch within the round, and cheat with my legs |
| Dead Hang | 3 | 55/50/50 sec | — | Very hard |
| Single Arm Dumbbell Rows | 4 | 3 | 45 | doable on right side; sloppy form on left side |
| Forearm Plank | 4 | 70 sec | — |