Week 1
Sep 20, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🏋️ Did the missed workout from last week
—
TUE
🏋️ Workout 3 - Hotel workout, but heavily modified as the gym was closed
—
also very tired and feeling like shit, work dinner
WED
—
—
THU
🏋️ Workout 1 - Lower body squatting
🚴 Bike 1
sore from this one, Love this format!
FRI
—
🏋️ Workout 4 - Upper body pulling
SAT
🚴 Bike 3
● Trapeze lesson
not super strenuous, but fun!
SUN
🧗 Climb
🏋️ Workout 2 - Upper body pressing
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 5 | 6 | 83 | 33 + 30 = 63 + 20 = 83 |
| Dumbbell Front Squats | 3 | 15 | 40 | seems not very heavy but got winded and also arms tired from just holding the weight in this position |
| Weighted Wall Sit | 3 | 45 seconds | 20 | |
| Farmer Carry | 3 | 60 seconds | 45 | |
| Hamstring Curls on Swiss Ball | 5 | 10 | unweighted | |
| Sorenson Hold (modified to Superman holds) | 3 | 30 seconds | unweighted | I could not do these with my bench/bar setup because i could not get my bar low enough. Substituted static superman holds with hands behind head and toes touching. It was hard. |
| Hollow Rocks | 3 | 15 | unweighted | Pleasantly surprised I could do these :) |
| Pinch Block Hold | 4 | 30/20/20/25 seconds | 20 | Round 1 - Did the 30 seconds - rested about 2:15. Round 2 - Failed after about 20 seconds and had to drop the weight for a sec - rested about 2:30. Round 3 - Same as round 2 - not as strong as last time i did this. - rested for 10 min or so (had to answer a work email). Round 4 - 25 seconds |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Strict Shoulder Press | 5 | 5 | 53/63/58/58/58 | Round 1 - 53lbs. Round 2 - 63lbs - failed; had to push press last 2 reps. Rounds 3 - 5 - 58lbs (just right). 33 + 20 = 53 + 5 = 58 |
| Bench Press | 3 | 10 | 68 | 33 + 30 = 63 = 5 = 68 |
| Half Kneeling Single Arm Dumbbell Press | 3 | 12 | 15 | oddly hard!!! |
| Single Arm Dumbbell Bench Press | 3 | 12 | 20 | |
| Dumbbell Lateral Raises | 3 | 15 | 10 | |
| Dumbbell Hammer Curl | 3 | 12 | 15 |
Workout 3 - Hotel Workout (Modified)
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Elevated Single Leg Glute Bridge | 3 | 15 each side | unweighted | |
| Bulgarian Split Squat | 3 | 10 each side | unweighted | |
| High Plank Alternating Shoulder Taps | 3 | 20 each side | unweighted | |
| Pushups | 3 | 10 | unweighted | Also, did 50 pushups last night |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Pronated Pull-up | 4 | 7/4/4/3 | unweighted | Round 1 - Got to 7 but had to put my feet down and rest after 4 or 5. Reps 7 to 10 were not all the way up. Round 2 - 4 unbroken; then. did the rest with a band. Round 3 - 4 unbroken (but barely reps); rest with a band, and put my feet down to rest a breath or two between reps. Round 4 - 3 unbroken; rest with a band and rest |
| Supinated Barbell Bent Over Row | 4 | 8 | 74 | 44 + 30 = 74lbs |
| Single Arm Dumbbell Row | 4 | 15 | 25 | |
| Single Arm Bent Over Dumbbell Rear Delt Raise | 4 | 15 | 5 | |
| Banded Good Mornings | 3 | 20 | black band |