I’ve been traveling these last couple of weeks for fun and will be traveling more in the next couple of weeks for work. Hopefully I’ll be able to get back to three real weight workouts and two cardio days a week soon. That seems to be the sweet spot for me from a recovery and progress standpoint.
My hat is off to you for getting all of this work in on the road. Part of me misses the traveling days. I used to do hotel room workouts with the best of them. Packed a doorway pull-up bar in my suitcase. Did plenty of pull-ups, push-ups, air squats, even burpees and handstands. I would do KB swings with my backpack and would even do cleans with furniture. I would also try to get outdoors at least once per week and find a nice trail to run on. Those trails varied from the coastal plain to various mountain ranges throughout the country. It was a great way to stay fit while on the road. That went on for over five years. Nowadays, every night when my head hits the pillow at home I am cool with keeping it that way. 
That’s cool that you have the bike option. That would have been amazing to have available on the road. Most of my trips were via air plane though. Way to get it done. The weight sessions look fairly brief but very heavy. Nice job!
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3/28/22
16.1 mile bike ride, 726ft. climbing, 1:03
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Thanks! Not all of them have been on the road – been mostly taking short trips here and there. And when traveling for fun, if we drive I almost always bring my bike. Part of the fun is exploring the local area on two wheels! I’ll tell you though, I’m really not looking forward to the return of work travel. That I could do without.
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3/29/22, Week 8, Day 2 Eternal Warrior Template
Modified KOT Zero program (last three sets of ATG split squats 20# total, one extra bodyweight set at the end)
Band pullaparts 40, 30
Strength Work
One arm KB overhead 5x8x62
Pullups 2x6x10, 3x7x10
Hip thrust 4x6x295, 8x295
Assistance
Rear laterals 3x12x15
Average band pressdowns 3x12
Monkey foot leg curls 15x10, 2x12x15
Metcon
Farmers walks, 65#, three driveway trips
12ish minute weight vest walk.
Good session in the garage. I’m going to have to figure out how to attach some of my weight vest weights to my 62# kettlebell. Current plan is duct tape – ugly but hopefully effective. I’m also going to have to up the weight again on the hip thrusts.
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3/30/22
Bodyweight: 218.2. This is the lightest I’ve been since I graduated college more than 20 years ago. It’s funny, many of my lifter friends have gone through a similar journey to mine: spending our 20s and early to mid 30s trying to get as strong and as big as possible and then dropping a bunch of weight in our late 30s and early 40s. I’m down 40# total from my top powerlifting weight and it is funny now but I can’t imagine how I walked around at 250+ for so many years. I do miss those days a bit (a bit less each year that passes) but where I’m at now is so much better for my long term health.
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3/31/22, Total Body Day 3
Modified KOT Zero program (last two sets of ATG split squats 20# total, one set with 30# total, one extra bodyweight set at the end)
Band pullaparts 30, 30
Weights!
(all sets ramped to one or two failure sets)
Dumbbell Incline Bench 9x100, 6x90
Low row 8x210, 8x195
Cable lateral raises 8x75
Seated legs curls 12x175
Leg press 20x515
Leg extensions 15x95
L sits 3x20 seconds
In a commercial gym for this one so defaulted back to more normal training (no circuits) and ramped my sets to failure weights. I beat what I did a month ago on the dumbbell incline despite being ~5# lighter bodyweight, so the circuits don’t seem to be making me weaker. My next couple of weeks of workouts will probably be like this instead of the circuits – too much traveling and training in commercial gyms!
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4/1/22
~20ish minute Peloton ride and then 10 minutes on the hotel gym treadmill. This was my first time using a Peloton and I gotta say, I’m totally underwhelmed. I should have just gone for a walk around the resort.
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@burt128 How tall are you?
| burt128
April 2 |
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3/31/22, Total Body Day 3
Modified KOT Zero program (last two sets of ATG split squats 20# total, one set with 30# total, one extra bodyweight set at the end)
Band pullaparts 30, 30
Weights!
(all sets ramped to one or two failure sets)
Dumbbell Incline Bench 9x100, 6x90
Low row 8x210, 8x195
Cable lateral raises 8x75
Seated legs curls 12x175
Leg press 20x515
Leg extensions 15x95
L sits 3x20 seconds
In a commercial gym for this one so defaulted back to more normal training (no circuits) and ramped my sets to failure weights. I beat what I did a month ago on the dumbbell incline despite being ~5# lighter bodyweight, so the circuits don’t seem to be making me weaker. My next couple of weeks of workouts will probably be like this instead of the circuits – too much traveling and training in commercial gyms!
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5’10"
@burt128 do you feel comfortable with that weight or would you like to take off more? muscular?
I feel skinny! Lol. I’m probably at about 19% bodyfat or so – my last DEXA six months ago was just over 20% and I’m leaner than I was then and my waist size is ~38 so I feel pretty good about where I am right now. I’m going to try to keep around this weight and hopefully continue to get a bit leaner over time.
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@burt128 good man…where are you located
SF Bay Area.
Very nice, St Petersburg Fl here
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4/3/22, Total Body Day 1
KOT Dense Day 1
Miniband pullaparts 2x30
Strength Work (ramped to top set)
RDL 8x295
Meadows row 8x90
Neutral grip bench 10x235
Assistance
Dbell flies + mini 3x12x30
EZ bar curls 3x10x70
Goblet squats (heels elevated) 15x105
Hanging leg raises 3x12
I switched to the KOT dense program since I felt like I’d gotten about what I could out of the modified zero one I was doing. And I needed a change of pace. The eccentric only nordic leg curls were very humbling – I thought they’d be easy but boy was I wrong.
Since I’m traveling off and on the next two weeks, I’m going to do more traditional training instead of the circuits. Should be a nice change of pace.
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4/4/22
12.8 mile bike ride, 803 ft. climbing, 51:50. Also did day 2 of the Dense program, which is mostly mobility stuff.
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That is some strong RDLs.
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Thanks! Hold over strength on these from my powerlifting days I think.
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4/5/22, Total Body Day 2
KOT Dense Day 3
Miniband pullaparts 2x30
Strength Work (ramped to top set)
Seated Dbell overhead press 8x70
Pullup 8,8,8,8,7 (39 total reps)
Hip thrust 10x305
Assistance
Glute ham raise 5#x8
Tricep pressdowns 9x65
Dbell rear laterals 3x12x15
Good session in the garage. I can’t remember the last time I did the 70s on overhead, so that’s progress. And I was very nearly there on 8 reps for each set with pullups. Next time maybe.
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