Week 7
Aug 25, 2025 — Block 1 (Permian Basin)
Week Schedule
Day
AM
PM
MON
🏋️ Workout 1 (lower body squatting)
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TUE
🚴 Bike 1 - Interval AND Workout 2 (upper body pushing)
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went out to hear music
WED
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Work dinner
THU
🚴 Bike 2 - Easy/Hard
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FRI
🚴 Ride 3 - Long ride
🏋️ Workout 4 (upper body pulling)
Went out early by myself and enjoyed having the streets dark and deserted. Should do this more often. - no workout 3 this week
SAT
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—
SUN
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Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Front Squat | 5 | 10 | 73/73/70/68/68 | 5 sets of 10 reps at 73lbs - Did the first two sets as back squat! :( 1 - 73lbs - back squat (made a mistake here, woops) 2 - 73lbs - back (still not realizing my mistake and thinking gosh i am strong!) 3 - 70lb - font - so much harder!!! 4 - 68lbs - front - still hard 5 - 68lbs - front - still hard Was definitely not ready to go up to 70; even at 68lbs my form is not great. |
| Contralateral Front Rack Kettlebell or DB Lunge | 3 | 8 | 20 | Used 20lb DB |
| Kettlebell Farmer Carry | 3 | 30 sec | 45 | used my new dumbbells! |
| Fast Air Squats | 3 | 20 | unweighted | Hard!! Didn't do these particularly "fast". |
| Wall Sit | 3 | 45 sec | unweighted | Did 45 seconds. Had to rest for a little bit in the set. |
| Pinch Block Hold | 5 | AMRAP | 20 | Didn't time these but I think the rounds started off around 20 seconds and ended at 10 seconds or less. It felt appropriate. Used 20lbs. |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| I's Y's T's | 2 | 10 | 5 | ITY - 5lbs |
| DB Strict Presses | 2 | 10 | 15 | Press - 15lbs |
| Shoulder Press | 5 | 4 | 59/59/54/54/54 | 5 sets of of 4 reps Round 1 - 59lbs Round 2 - 59lbs Round 3 - 54lbs Round 4 - 54lbs Round 5 - 54lbs |
| Push-Ups | 5 | 30 sec | unweighted | had to rest in downward dog a bit |
| Single Arm Dumbbell Bench Press | 3 | 8 | 26/20/20 | Round 1 - 12kg bell Rounds 2 - 3 - dropped to 20lbs for the row because form with 12kg is just really bad. |
| Single Arm Dumbbell Upright Rows | 3 | 8 | 26/20/20 | Round 1 - 12kg bell Rounds 2 - 3 - dropped to 20lbs for the row because form with 12kg is just really bad. |
| Lateral Raises | 3 | 8 | 10 | Lateral and front raises - 10lbs |
| Supinated Dumbbell Front Raises | 3 | 8 | 10 | Lateral and front raises - 10lbs |
| Dumbbell Hammer Curls | 3 | 10 | 15 | 15lbs. Tried 17.5 but it was too heavy. - Pretty hard; got fatigued. |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Pronated Grip Pull-ups | 4 | 6 | unweighted | Did the 6 reps :) |
| Romanian Deadlift | 4 | 8-6-4-4 | 124/124/134/134 | 124lbs for first two sets; moved to 134lbs for last two sets |
| Supinated Barbell Bent Over Row | 3 | 10 | 74 | 74lbs. This was a bit too heavy; form iffy. |
| Kettlebell Gorilla Row | 3 | 10 | 35 | Did these with 35lb dumbells |
| Banded Face Pulls | 3 | 15 | orange band | 15 reps with orange band |