Week 12
Dec 14, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🏋️ Workout 1 - Lower body squatting
—
Didn't eat enough breakfast. Was quite hungry in this workout.
TUE
🏋️ Workout 2 - Upper body pushing, Forearm workout 1
—
Socialized
WED
🧗 Climb 1, 10 min of core, and then pushups and pull-ups
🚴 Bike 1 - Threshold Intervals
THU
—
🧗 Climb 2 - with coach Steph, Workout 3 - Lower body pulling
Did not climb this morning as my partners were not available. Had planned to do workout 3 but slept in instead!
FRI
🧗 Climb 3
—
Socialized
SAT
🧗 Climb 4
—
Bike 2 - Hard Intervals - SKIPPED
SUN
🚴 Bike 3 - Long and easy
🏋️ Workout 4 - Upper body pulling, Forearm workout 2
Logged Results
Forearm Workout
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Forearm Flexions | 3 | 10 | 5/109 | 3 sets of 10 reps flexor at 5lbs; extensor at 5lbs / 3 sets of 10 reps flexor at 109lbs; extensor at 5lbs |
| Forearm Extensions | 3 | 10 | 5 |
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 3 | 12 | 88 | Quite hard!! |
| Barbell Hip Thrusts @20X0 | 4 | 8 | 74 | Gah forgot to add weight! Still these were hard! |
| One and a Quarter Goblet Split Squats | 4 | 5 | 30 | Could be heavier but my legs are toast. |
| Cross Under Step Downs | 4 | 50 seconds | — | from 12" plyo box |
| Isometric Barbell Hip Thrust Hold | — | — | 74 | 15 seconds - 20 seconds |
| Deficit Single Leg Calf Lower | 3 | 5 | unweighted | 4 second countdown |
| Single Leg Wall Sit | 3 | — | — | |
| Pinch Block Hold | 3 | 50 seconds | 20 | |
| AMRAP DB Hold | — | — | 35 | Okay, I messed this one up a bit. I did: 50 sec of pinch block unbroken Rest 1 min 50 sec pinch block unbroken Rest 1 min 1 min with 35lb DB Rest 1 min 50 sec pinch block with two rests in the interval Rest 1 min 50 sec with 35lb DB This one was hard! Wow going from 25 to 35lbs makes a difference - much harder! |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Ring Dips | 4 | 45 seconds | — | at home so did these on the rings |
| Bench Press | 4 | 3 | 83 | hard! |
| Seated Dumbbell Overhead Press @20X0 | 4 | 8 | 15 | |
| One and a Quarter Push-Ups | 4 | 7 | — | could not do last 2 sets unbroken |
| Dumbbell Zottman Curls @2020 | 3 | 7 | 15 | |
| Dumbbell Skull Crushers @2020 | 3 | 7 | 15 | |
| Standing Trap 3 Raises @2016 | 5 | 8 | 2.5 | |
| AMRAP Dead Hang Hold | — | — | — | I messed this one up a bit - I forgot to do this, and did the extensor/flexor forearm workout, and then came back to this. |
Workout 3 - Pulling / Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 12 | 149/144 | mixed grip - Round 1 at 149lbs; subsequent rounds 144lbs |
| Banded Leg Extensions @11X1 | 3 | 15 | orange band | |
| Banded Hamstring Curls @11X1 | 3 | 15 | orange band |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Pronated Chest to Bar Pull-Ups | 4 | 5 | — | 5 reps for each round :) |
| AMRAP Banded Lat Pulldowns @11X1 | — | 15 | red band | |
| Supinated Inverted Barbell Rows @20X0 | 3 | 12 | — | |
| Dead Hang from Bar | 3 | — | — | VERY HARD; forearms super pumped! |
| Single Arm Dumbbell Rows @20X0 | 4 | 4 | 40 | |
| Forearm Plank | — | — | — |