Week 2
Sep 28, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🏋️ Workout 1 - Lower body squatting
🧗 Climb
TUE
🏋️ Workout 4 - Upper body pulling
🚴 Bike 2 - Hard intervals
WED
🧗 Climb
—
Make it up my project route one time w/o falling!
THU
🏋️ Workout 2 - Upper body pressing
🚴 Bike 1 - Threshold intervals
FRI
—
—
Fly to SF
SAT
—
● Bodyweight
SUN
● Bodyweight
—
fly back to Austin
Logged Results
Bike 1 - Threshold Intervals
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Threshold Intervals | — | — | — | I did this workout, but I don't have results because my bike computer didn't sync. It was pretty hard. I became fatigued after 12 rounds and power fell off a lot. |
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 4 | 5 | 83 | |
| Dumbbell Front Squats | 3 | 12 | 30 | |
| Wall Sit | — | — | 25 | |
| DB Box Step Overs | — | 10 | 30 | Counted these as over-and-back = 1 reps. Is that what you wanted? Hard. Legs jello ;) |
| Bulgarian Split Squat | 3 | 10 | 25 | tried 30lbs and was too heavy - these are so hard! |
| Single Leg Hip Thrusts | — | 10 | unweighted | |
| Side Plank | — | — | — | Did 45 seconds |
| Hollow Rock | — | 10 | — | |
| Pinch Block Hold | 3 | — | 20 | Round 1 - 30 seconds with 20lbs - rest 2 min (this wasn't enough); Round 2 - Dropped one side with 5 seconds left - rest 3 min; Round 3 - Failed with about 10 seconds left; dropped the weight and picked it up again - rest 5 minutes |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Push Press | 5 | 6 | 63 | might have gone a bit heavier |
| Bench Press | 3 | 8 | 73 | might have been a bit heavy; this was tough |
| Half Kneeing Single Arm Dumbbell Press | 3 | 12 | 15 | Doesn't say how many rounds to do, so I assumed three. :) Also... these are much easier on the right than the left; should i add weight for the right side? |
| Single Arm Dumbbell Bench Press | 3 | 12 | 20 | |
| Dumbbell Lateral Raises | 3 | 12 | 10 | tried 12lbs but could not do it |
| Dumbbell Hammer Curl | 3 | 10 | 15 | tried 20lbs but could not do it |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Pronated Pull-up | 3 | 8 | 5 | Could not do this... I've lost my pronated grip pull-ups! Round 1 - 2 reps with 5lbs in supinated grip before i realized i messed it up - rest of reps pronated but had to rest for several seconds between reps, and my chin didn't always fully clear the bar. Round 2 - 2 reps with 5lbs; rest of reps i had to rest several seconds between reps and the reps sorta sucked; Round 3 - 3 reps with 5lbs - 3rd rep chin didn't fully clear bar; rest of reps same as above. |
| Supinated Barbell Bent Over Row | 4 | 6 | 79 | did round 2 at 84 pounds and it was heavy so backed off |
| Single Arm Dumbbell Row | 4 | 12 | 30 | |
| Single Arm Bent Over Dumbbell Rear Delt Raise | 4 | 12 | 10 | |
| Banded Face Pulls | 3 | 15 | black band | |
| Banded Good Mornings | 3 | 25 | black band |