Week 2
Jul 21, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🏋️ Workout 1 - Lower body squatting
—
TUE
—
🚴 Bike - Intervals indoors
and a night out with friends, so I got shit sleep but it was worth it!
WED
—
🧗 Indoor climbing
otherwise this was a rest day which was needed after the night out
THU
🏋️ Workout 2 - Upper body pressing
—
FRI
🏋️ Workout 3 - Lower body pulling
—
SAT
🚴 Bike - Long and easy
🏋️ Workout 4
SUN
🚴 Bike - Easy/Moderate/Easy
—
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Alternating Back Rack Step Forward Lunge | 3 | 12 | 43 | Weight was appropriate |
| Front Squats | 5 | 2 | 53 | But did 4 of the sets as back squats before I realized my error. :( I am not going to re-do them b/c I want my legs to work tomorrow. :) |
| Goblet Cyclist Squat | 3 | 8 | 26/15/10 | Felt appropriate |
| V-Ups | 3 | 30 sec | unweighted | Hard. It would be better to make these tuckups b/c when i do the V-ups, I arch my back and don't keep my abs pulled in. Will adjust next time. |
| Pinch Plate hold | 5 | 30 sec | 10 | Added |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| I's Y's T's | 2 | 10 | 2.5 | Used 2.5lb plates |
| DB Strict Presses | 2 | 10 | 10 | 10lb dumbbell |
| Bench Press | 3 | 8 | 73 | Last rep was close to failure |
| Single Arm Dumbbell Push Press | 3 | 10 | 20 | The push press was much harder on the left side. On the right side weight was too light - on the left side I was close to failure. Such an imbalance! |
| Lateral Raises | 3 | 12 | 5 | Used 5lb dumb bells |
| Supinated Dumbbell Front Raises | 3 | 12 | 5 | Used 5lb dumb bells |
| Push-Ups | 3 | 8 | unweighted | Did 8 pushups |
| Pinch Plate hold | 3 | 40 sec | 10 | Did pinch plate hold for 40 sec as 30 was too easy but moving to 15lbs too hard |
Workout 3 - Pulling with Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 10 | 134 | Hard. Had to do mixed grip as my grip was failing |
| Front Rack Kettlebell Carry | 4 | 100ft | 25 | Carried 25lb plates b/c I only have one kettlebell. Just carried them like farmer's carry - not front racked |
| Bar Hang | 4 | 45-60 sec | unweighted | First round 45 seconds, then bumped to 60 |
| Renegade Rows | 3 | 7 each side | 15 | Does this mean 10 total or 10 each side? I did 7 each side so I may have cheated |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Supinated Pull-Ups | 3 | 5 | unweighted | Out of curiosity, why do you program supinated versus overhand grip? |
| Supinated Pull-Up Negatives | 3 | 4 | unweighted | Did 4 |
| Pendlay Row | 4 | 12-10-8-6 | 53 | My bumper plates are 15lbs, so I didn't use them b/c they were too heavy. So these were a bit awkward with little 10lb plates. Soon I'll go up in weight and this won't be an issue any longer. Did you mean for me to rest after the 12, after the 10, and so on? Hope so as that is what I did. ;) The difference between the Pendlay and the barbell bentover row is that you set the weight down after each Pendlay row... is that right? |
| Dumbbell Row | 3 | 12 | 20 | Did 20lbs |
| Dumbbell Rear Delt Fly | 3 | 12 | 5 | Did 5lbs |