10/22
Deadlift (8x5) in smith machine - not doing that again. Put way too much strain on lower back
1 mile walk at 4-5 mph on treadmill at 15 degree incline
Iāve never tried deads in the Smith. RDLs arenāt bad though. Try that next time if you want to pull but youāre stuck with a Smith.
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Good call. Will look at that Tuesday or Wed.
10/22
- 1/2 mile walk warmup
- Step ups to 20" box 8x5+5 (80 reps total) w DBs - 40-45-50-55-60-65-70-75
- Complex 3x10
DB curls - 40#
Tricep pushdown on machine
Front Raises w 20# DBs - 1/2 mile walk back
10/23
- 1/2 walk warmup
- 40 reps DB snatch 50-55-60-65-70-75-80-85-90
- 10 min EMOM
Row 100m hard (17s)
Row rest of minute easy at 2ā 500 pace - 1/2 mile walk cool down
10/24-26 - body building and rowing workouts
10/27-10/29 - 5-7 mile beach walks and body surfing
10/30 - off - travel to Cabo
10/31
- 1/2 mile walk
- Hang power clean 30 reps 155-215
- Zercher squats 3x5 at 135-185-225
- Superset 3x10
Seated row
Tricep ext - Football on beach
Decent hotel gym. Barbell - no bumper plates or place to drop weight but can get a decent workout in.
11/1
- Superset 3x15
Leg Ext
Leg curls - Superset 3x15
Bicep curls
Tricep pushdown
Lateral raises - Basketball for 20 minutes
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11/2
30 minutes swimming and kayaking
11/3-4
Off - beach days
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My month long of travel continues today. 2 weeks to go. Office complex gym:
- 400m of farmers walks with 2x50# DBs
- 5x10 alternating step ups (18" box) with 2x50# DBs
- Complex - 3x10 - cable curls-tricep push downs - lateral raises - lat pull downs.
Not making any gains - but fighting off travel fat and not losing much I donāt think.
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Workout at my building gym
10 min row
28 reps DB snatch 70-95#
1 mile jog
11/13
2 more weeks of crazy travel and then can get back at routine.
10 rounds
20 KB swings (55)
10 goblet squats (55)
Was on road two days and still am today:
10 rounds of 10 overhead walking lunges
10 rounds of 10 DB curls
Will be back to normal gym and location Monday thank goodness.
Weekend and Monday was more travel.
Today:
- 1k row warmup - 3ā30"
- 50 reps machine chest press ramping in weight
- 50 reps DB lunges 70-90#
- 50 reps DB curls - 45#
- 50 reps tricep push downs
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Turkey Day - did my own little turkey trot. 5k run/walk / 23ā45"
No food comatose
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First day back in the gym - finally!
11/28
- 50 calories on aerdyne - 2ā58" as warmup - a little tougher warmup than planned
- Power Snatch - 10 reps warmup then 15x1 at 150
- Power Clean - 5 reps at 185-205 then 8x1 at 225
- Squat - 10 reps at 155-305 then 6x1 at 335
Didnāt overdo it, just wanted to jolt the system back with some reps at around 80%. Snatches felt great, cleans the timing felt funky. Squats felt fine. Just glad to be back with a bar in my hands.
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Work went long today so just did KBs at home.
10 rounds of
30 KB swings with 55#
5+5 single arm slow KB press with 30#
11/30
5ā aerdyne warmup
Long warmup on cleans and snatches etc
- 10x1+1 power snatch + OH squat at 115
- Metcon
30 hang cleans at 115-plate sit-ups at 25-
5 walk walks
20 hang cleans at 135-plate sit-ups at 35
5 wall walks
10 hang cleans at 155-plate sit-ups at 45
5 wall walks
Took 8ā30" or so. Fun little workout.
12/1-2 travel and in FL - got about 4 miles of walking per day
12/3 - still traveling - played about 45 minutes of pickup basketball with my son and guys at the court. Became officially a cool old overweight white guy dad to my son when I got a tip in dunk on a rebound. Guys at court were impressed too lol.
On the road again for a CEO retreat for a couple days. This AM just got up and did a bunch of lunges and push-ups. Maybe a total of 200+100.
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I didnāt know you were the CEO! I canāt imagine being at the top end of the business world. Good for you!
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