The 30 Minute Physique Experiment Days 27-29

The 30 Minute Physique Experiment Days 27-29

09/17/2025 Training Log. Legs

Warm up: banded glute bridges; frog situps

Ex 1: Bulgarian split squats-3x6/6

Ex 2: B stance RDL-2x10/10

Ex 3: single leg box squats (to a 16 inch box)-2x6/6

Ex 4: single leg calf raise-2x10/10

Total Time = 32 minutes 

Another beautiful day and I decided I haven't trained out in the backyard enough this summer, despite the immaculate weather we've had for the last 4 months or so. 

Hence, I grabbed some dumbbells, a kettlebell, my Bulgarian split squat stand, and my box and got to lifting. It was a wonderful time.

This is one of the reasons I love having a home gym. The opportunity to lift weights outside is a true delight. It's hard to put into words the euphoric feeling I get form it.

When it comes to working out, I'm spoiled because at can train at any Anytime Fitness world-wide for free. So I can train if I get a break at work or explore various Anytime Fitnesses in my general area (I think there are 5 within a 30 minute drive of me), but often, after working around people, with people, in a gym all day, it's refreshing to go home and lift in solitude in my garage or – like today – in the backyard.

Let's discuss my leg training. Obviously I use a lot of unilateral leg exercises. I'm still able to do 2-3 sets per exercise and be done in around 30 minutes. If you prefer bilateral exercises, like goblet squats, front squats, traditional RDLs, leg curls, leg extensions, 2 hand kettlebell swings, and standard calf raises (don't do all, but pick 4 or 5 exercises), you could be done closer to 20 minutes with 2-3 sets per exercise. 

If you like barbells, that's perfectly fine, but it's very difficult to complete 4-5 exercises – regardless of barbell variation – if you're lifting primarily with barbells. Nothing against the equipment, but just understand that if time efficiency is important to you (like 30 minute sessions), barbells are not going to be conducive.

09/18/2025 Training Log. Pull Session

No warm up.

Ex 1: pullups-8,6,5

Ex 2: single arm dumbbell rows-10/10, 9/9, 8/8

Ex 3: concentration curls-8/8, 8/8, 10/10 (decreased weight for last set)

Ex 4: incline hammer curls-8, 10, 6+3 rest pause sets

Total Time = 29 minutes 

09/19/2025 Training Log. Push Session

Ex 1: single arm kettlebell overhead press-3x5/5

Ex 2: flat dumbbell bench press-7,6,4.5 (yep, that's 4.5 reps. I fought the final rep for about 7 seconds but couldn't lock it out. Gravity's force was too strong to overcome on that 3rd set)

Ex 3: chest supported dumbbell lateral raise-15,12,10+5 partials

Ex 4: single arm cable pushdowns-15/15, 10/10, 8/8

Total Time = 29:30

I had a late night and a busy day at work. Despite only 4 hours of sleep, I managed a good lift, albeit, a little less impressive numbers than usual. But it was good to get a solid pump during a short break between clients. 

I'm taking the next 2 days off for rest before picking back up with a leg session on Monday.

Have a splendid weekend, friends.