Week 9
Sep 9, 2025 — Block 1 (Permian Basin)
Week Schedule
Day
AM
PM
MON
🏋️ Hotel workout
—
TUE
🏋️ Hotel workout
—
WED
🏋️ Hotel workout
—
THU
● Lower body squatting
—
Chinchilla and G Flip concert :)
FRI
—
🚴 Bike - Easy/Hard/Easy
SAT
🚴 Long ride
● Upper body pressing
SUN
🧗 Climbed
● Upper body pulling
Climbed, but very badly as I was slightly hungover :(
Logged Results
Saturday PM - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Shoulder Press | 5 | 6 | 58/53 | Round 1 - 58lbs and had to push press last 2 reps; 53lbs subsequent rounds |
| Hand Release Push-ups | 5 | 30 sec AMRAP | unweighted | good lord these are hard |
| Single Arm Dumbbell Bench Press | 3 | 5 | 30 | I was able to the weight! Except the last round on the left side I failed on the last 2 reps - had to assist with right hand. |
| Single Arm Dumbbell Upright Rows | 3 | 5 | 30 | |
| Lateral Raises | 3 | 5 | 12 | |
| Arnold Press | 3 | 10 | 20 | HARD! |
| Hammer Curls | 3 | 6 | 20 |
Sunday PM - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Pronated Grip Pull-ups | 4 | 8/7/6/5+ | unweighted | Round 1 - 8 unbroken :) - I rested for a couple of breaths between the last 2 reps but did not put my feet down. Round 2 - 7 unbroken. Put my feet down and rested a few seconds before last rep. Round 3 - Rested for 3 minutes before this round b/c i lost track of time. 6 unbroken. Had to rest after reps 6 and 7. Round 4 - 5 unbroken. Then has to rest a bunch before each rep for the rest of the reps. |
| Supinated Barbell Bent Over Row | 3 | 6 | 84/79 | Round 1 - 84lbs; subsequent round 79lbs (form was bad at 84lbs) |
| Kettlebell Gorilla Row | 3 | 6 | 35 | |
| Bird Dogs | 3 | 10 | unweighted |
Thursday - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Front Squat | 5 | 6 | 80 | DAMNIT! I keep doing back squats by accident. Round 1 - 83lbs - back squat. Round 2 - 93lbs - back squat - here I saying to myself... how am I so strong today!? Then, I realize my mistake. :( Round 3 - 83lbs - front squat |
| Contralateral Front Rack Kettlebell Lunge | 3 | 8 | 30 | |
| Kettlebell Farmer Carry | 3 | 45 sec | 50 | very hard |
| Air Squats | 2 | 30 | unweighted | |
| Wall Sit | 2 | 45 sec | unweighted | |
| Yoga Push-Ups | 4 | 8 | unweighted | I could not do this as written. Had to rest a lot and do all kinds of cheats. The issue was my delts were shot. |
| Pinch Block Hold | 3 | 22-25 sec | 20 | Rounds 1 - 2 - Did the 25 seconds, very close to failure. Round 3 - Dropped the left weight at about 23 seconds. |