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Week 4
Aug 3, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🚴 Bike 2 - Easy/Moderate/Easy
🏋️ Workout 1
TUE
🚴 Bike 1 - Intervals
—
WED
🧗 Climb indoors (this was an easy session); Workout 2 at the climbing gym
🚴 Bike 4
THU
—
🏋️ Workout 3
FRI
● Mountain Biking
—
SAT
● Mountain Biking
—
SUN
—
🏋️ Workout 4
not done at the time of this writing but will finish it before bed tonight
Logged Results
Workout 1 - Lower Body Squatting
ExerciseSetsRepsWeightNotes
Back Squat 4 8 63/68/68/68 1st set at 63lbs; 68lbs for subsequent rounds. Probably should have been heavier.
Bulgarian Split Squat 3 10 25/20/20 25lbs for first round and 20lbs for subsequent rounds. Quite hard. Last week did these setting my knee down on a yoga block. Did not use the block this week so I think I was going lower.
Deadbug Movement 3 30 sec unweighted Did 30 sec per side. I had been cheating on these; was not lifting my head off the ground. They are much harder that way!
Anti-Rotation Plank 3 30 sec unweighted Rested 30 seconds.
Pinch Grip with 10lbs DB 5 40 sec 10 Rested 1 min between rounds.
Workout 3 - Pulling with Lower body
ExerciseSetsRepsWeightNotes
Romanian Deadlift 4 14-12-10-8 110/100/100/100 Round 1 - 110lbs; Subsequent rounds 2 100lbs.
Plate Hold 4 as long as possible 35 Round 1 - 2:15; Round 2 - 1:50; Round 3 - 1:40; Round 4 - 2:00
Bar Hang 4 65 sec unweighted Can progress this. This was some work but not "tough".
Dumbbell Bent Over Rows to External Rotation 3 10 5 Did this with 5lb plates.
Workout 4 - Upper Body Pulling
ExerciseSetsRepsWeightNotes
Supinated Pull-Ups 3 AMRAP unweighted Only did 4. Felt weak. :(
Pendlay Row 4 8-6-4-2 74 8-6-4-2 with 44+30 = 74lbs - This weight is a tad too heavy; form not amazing.
Dumbbell Row 3 8 35/25/25 1st round used 35lb plates and that was way too heavy. Moved to 25lb plates for subsequent rounds.
Dumbbell Rear Delt Fly 3 8 10 Used 10lb dumbbells.
Single Leg Good Mornings 3 6 44 Used 44lb bar. Did 6 each side.
Bird Dogs 3 12 unweighted These were a hot mess! Tricky!!