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Week 3
Jul 27, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🏋️ Workout 1
—
TUE
🚴 Bike - Interval
🏋️ Workout 2
WED
🧗 Climb indoors
—
otherwise this is a day "off"
THU
🏋️ Workout 3
🚴 Fun easy evening ride with friends
FRI
🚴 Bike - Medium
—
SAT
🧗 Climb indoors
🏋️ Workout 4
SUN
🚴 Bike - Long
—
Logged Results
Workout 1 - Lower Body Squatting
ExerciseSetsRepsWeightNotes
Bulgarian Split Squat 3 12 30 Did 30 lbs - 15lbs in each hand. Love these single leg exercises.
Front Squat 11 1-2 53/63/73 Did 5 sets of 2 reps at 53lbs this week. Did 6 sets of 1 rep at 63 for first round, and 73 for subsequent rounds. 63 was too light.
Tuck-Ups 3 10 unweighted Much more successful with these than the V-ups :)
Forearm Plank 3 — unweighted Did 45 seconds.
Workout 2 - Upper Body Pressing
ExerciseSetsRepsWeightNotes
I's Y's T's 2 10 2.5 Did 2.5lbs.
Dynamic Twisted Crosses 2 10 unweighted Do you mean for this to be 10 each side or 10 total?
DB Strict Presses 2 10 15 Did 15lbs.
Bench Press 3 6 73/78 Last week - 3 sets of 10 reps at 63lbs. This week - 3 sets of 6 reps 73lbs for first 3 and 78lbs for last 3. 73lbs was a bit too easy. 78 was right at failure. My daughter was around so she spotted me. :)
Single Arm Dumbbell Push Press 3 8 15 Did 15lbs. Was a bit too light on right arm; just right on left.
Single Arm Dumbbell Rows 3 8 15/26 First set did 15lbs and that was too light. Switched to 12kg/26lbs for 2nd and 3rd sets.
Lateral Raises 3 10 5 Did 5lbs.
Supinated Dumbbell Front Raises 3 10 5 Did 5lbs.
Pinch Plate hold 3 — 15 Used the end of a dumbbell. Could make it ~5 seconds.
Workout 3 - Pulling with Lower body
ExerciseSetsRepsWeightNotes
Deadlift 4 12 133 Last week: 4 sets of 10 reps at 143lbs. It was hard. This week: 4 sets of 12 reps at 133lbs.
Tough Plate Carry 4 100ft 35 Carried 35lb plates. Had to set them down twice in the distance. Very hard!!
Bar Hang 4 — unweighted Did 60 seconds. Hard!!
Dumbbell Bent Over Rows to External Rotation 3 10 2.5 Did these with 2.5lb plates.
Workout 4 - Upper Body Pulling
ExerciseSetsRepsWeightNotes
Supinated Pull-Ups 3 5 unweighted Last week: 5 supinated; 4 negative. This week: 5 supinated; 5 negative. Rested 2 minutes.
Supinated Pull-Up Negatives 3 5 unweighted Last week: 5 supinated; 4 negative. This week: 5 supinated; 5 negative. Rested 2 minutes.
Pendlay Row 4 10-8-6-4 63 Last week: 12-10-8-6 with 53lbs. This week: 10-8-6-4 with 33+30 = 63lbs
Dumbbell Row 3 10 26 Last week: Rows, 3 sets, 12 reps, 20lbs; 3 sets Rear fly, 12 reps, 5 lbs. This week: Rows, 3 sets, 10 reps, 26lbs - did these with the kettlebell one arm at a time. Hard. I could not keep perfect form with this weight.
Dumbbell Rear Delt Fly 3 10 5 Rear delt fly, 3 sets, 10 reps, 5lbs