All I Want is a Night of Sleep!

I went to bed just after 9 last night but woke up around 2 or 3 again. Finally quit trying to sleep around 5:40 I think. Went down for breakfast after 7 and then took an hour nap. Was in the fitness center by 10.

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Accessory

4 Sets

  • 8 Lat Pulldowns (70-70-77-84 kg)
  • 12/12 Kroc Rows (20kg)

Used a machine for the pulldowns and I remembered to keep my shoulder blades pulled down for the rows.

Midline

Side Plank

  • 3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
  • 1:00 Rest
  • 2 x 20 seconds
  • 1:00 Rest
  • 1 x 20 seconds

Someone was hogging the adjustable bench, so I moved the planks up in the order.

Strength

10:00 EMOM (alt)

  • 10 Incline DB Fly (16kg)
  • 14 HR Push-ups

Conditioning

10:00 Stationary Bike

I set a higher level so I had to use a lot of leg drive and a lower RPM. Did 4.98 km and 148 calories.

Gymnastics

5 Rounds

  • 40s Handstand Hold
  • 50s Rest

Came back to my room for these since there is no spot in the fitness center. Decided to switch it up and give facing the wall a break, which I think has been making my neck tight. When I kick up I can feel how extremely tight my neck and shoulders are. These got really tough.

F45 – Dubai Marina

I got an hour long deep tissue massage last night and boy did I need it. My shoulders are all knotted up and my calves hurt so good when she worked on them. I really need to find a masseuse back home again. Up at 4:40 again this morning, but I was in bed by 10:30.

I noticed there was an F45 gym right around the corner from the apartment, so I figured I’d check it out, especially since they give one free class. I went to the 8am class.

They did a quick demo of the movements (though they are all on TVs) and then a very short warm-up that was maybe three minutes long.

Today is one of their cardio days and the workout was titled “Empire.”

Empire will have you sweating it out in a team training style, combo-set cardio workout.

  • Empire consists of six combo stations and can accommodate 36 members.
  • This workout follows a racetrack-style movement system. Members move in numerical order through all six combo stations. For example, stations 1a & 1b move to station 2a & 2b, stations 2a & 2b move to station 3a & 3b, stations 3a & 3b move to station 4a & 4b. Members complete one combo set at each station and three laps through the room.
  • The timing is 45 seconds of work and 15 seconds of rest. There is a 50-second hydration break after each completed lap.

In was essentially a FGB workout with 12 stations. Work for 45 seconds and you have 15 seconds for transition. After each cycle through the room, you get a longer 50 second rest.

  • 1A: Row
  • 1B: Holding a slam ball (15kg) do 4 side skaters, slam it, and do a burpee on it
  • 2A: Box Jumps (12″)
  • 2B: Inch worm + 10 Mountain Climbers
  • 3A: Holding a sledge hammer upright in front of you do 4 twists, raise it overhead, and do 2 reverse lunges.
  • 3B: Skipping in place clap hands under the leg that is up
  • 4A: Standing spin bike
  • 4B: Step-up with explosive knee raise (24″)
  • 5A: Holding on to the front of a bench, hop your legs over back and forth.
  • 5B: In a squat keep alternating reverse lunges
  • 6A: Plank hold + feet spread on sliders
  • 6B: Jingle Jangles

I would say it did the trick as a cardio day. I noticed right away that all of the rowers were set to a 10 and the demo video guy didn’t even know how to row!

 

Checking out of the Airbnb today and transferring to the hotel for the work part of the trip. I was able to hit the fitness center in the hotel and do my back rehab work.

Jet Lagged

Shitty sleep again on Monday. I think I finally said enough and got up after 4am. I did take a long 2+ hour nap during the day. It was a rest day from the gym, but I played 18 holes of night golf! After getting dinner it was nearly midnight when I went to bed. I took some melatonin, hoping it would help me sleep through the night.

On Tuesday I woke up way too early again, but didn’t look at the time and stayed in bed until some time after 7. Might have fallen back to sleep here and there. I had a nasty headache (#1 side effect of melatonin) pretty much all day. Tried to take an hour nap before lunch, which it didn’t really work. Decided to make it another rest day from the gym and not push my body. Even took a second nap around 5 because I was still feeling like shit with the headache.

Went to bed just after 10 last night. Woke up and not sure I really fell asleep again, but didn’t “get up” until almost 6:30. After breakfast and getting laundry started, I went to the fitness center around 10am.

Warm-up

5:00 Stationary Bike

Did 87 calories and 3.2 km.

Conditioning

dip-stand5 Rounds

  • 10 Knee Raises (on dip stand)
  • 10 Z-Presses (25# DBs)
  • 20 V-ups (alt)
  • 20 Lunges (25# DBs at sides)

Easy little circuit to get in work and raise my heart rate. Took me 11:45.

Gymnastics

6 Sets

  • 35s Handstand Hold (wall facing)
  • 1:00 Rest

This was getting sketchy, especially since I came back to the apartment to do it. Was worried my hands would slip out on me because of the tile floor.

Running on Fumes

I was exhausted when I hit the pillow at 10:30 last night, but was wide awake at 3:30am and couldn’t get back to sleep. Decided I wouldn’t nap today, hoping it will lead to a proper night of sleep. It’s a really windy day so not great for exploring the city when sand keeps getting in your eyes. Went to the fitness center at 11am.

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5 Sets

  • 8 Lat Pull Downs (60-60-65-70-75 kg)
  • 8/8 Kroc Rows (65# DB)

I used a pull-up grip width for the lat pull downs, hoping to work the same pulling muscles in a different way.

10:00 EMOM (alt)

  • 8 Incline DB Fly (25-25-30-35-45#)
  • 8 DB Bench Press (65#)

Really had no clue what to use for the fly and obviously started too conservative. The bench presses were challenging though.

10:00 EMOM (alt)

  • 16 Weighted Lunges (30# DBs)
  • 20 Plank Jumps

This got me breathing a lot harder than I expected.

10 Sets

  • 12s RKC Plank
  • 20s Rest

If you do these right you really start cramping and almost feel like you’re going to puke.

10:00 Stationary Bike

Got 225 calories and 6.7 km.

Was in there just over an hour. Was feeling pretty exhausted as I went through this work, especially when I got to the lunges and plank jumps.

Hi From Dubai

Landed in Dubai around 11:30pm last night, got to my Airbnb, showered, and went to sleep around 1:30. I closed my eyes a bit on the Detroit to Paris flight, but didn’t really fall asleep, so all of the sleep I had was the hour nap in the afternoon on Thursday. Long travel “days.” I only got 6 hours in bed last night, but woke up on local time, which is a key to beating jet lag. Went out for breakfast and walked around the marina a lot. Took a 90 minute nap, chilled in my room, and then hit the fitness center at 4.

Warm-up

5:00 Stationary Bike

Did 72 cals and 2.89 km, though I don’t really know if it’s km or miles.

Warmed up seated shoulder presses with ten reps each using 20, 35, and 45 pound dumbbells. Not really sure on the weight of the DBs; each plate is marked and I’m assuming it’s pounds because of the feel, but I guessed another five pounds for the handle.

Strength

  • 4:00 EMOM (alt)
    • 15 HR Push-ups
    • 10 DB Seated Shoulder Presses (45#)
  • 6:00 EMOM (alt)
    • 12 HR Push-ups
    • 10 DB Seated Shoulder Presses (35#)

Planned on doing all ten minutes the way I started. I thought the push-ups might be too many, but I did not expect the presses to get so hard that early.

Posterior Chain

Death March

  • 2×20 Steps (25# DBs)
  • 3×20 Steps (30# DBs)

Molly did a ton of these a few days ago and said it lit up her hamstrings. We figured they’d be good for my back issues.

Accessory Conditioning

10:00 EMOM (alt)

  • 35s Handstand Hold (facing wall)
  • 25 Air Squats

I’m really trying to push through my shoulders with these holds. Everything except my hands are right up touching the wall (even my nose). With my hands a bit back I’m hoping it’ll improve my mobility. This got my heart rate up.

Pre-Dubai

My triceps are more sore today. Out in the garage at 11.

20:00 Airdyne

Went 11.96 km and did 575 calories.

Then I did the rehab work.

Took an hour nap a couple hours later and headed to the airport for 20+ hours of travel to Dubai. Back in two weeks!

Rower Projects

This morning I picked up two Concept 2 Model C rowers I “won” in an auction from a local college. They aren’t in as good of shape as I was hoping, especially for what I paid. Thought I might be able to make a nice chunk of change off them, but they’re just going to be a project to break even now.

My abs are more sore and my triceps are getting a little sore. Got to the gym at 1:30. Did an easy 30 calories on the Echo Bike to warm up. Then I practiced handstand walking for 15 minutes or so and it was a shit show. Maybe I’m fatigued from the last few days.

Strength-ish

2 Sets

  • 2:00 Banded Bear Hug March (30# MB)
  • 2:00 Rest

Used a green band and my hips were on fire!

Conditioning

15:00 AMRAP

  • 10 cal Echo Bike
  • 5 Bench Press (165#)
  • 10 Pull-ups

Warmed up with 10×45 and 5×135 on the bench press. Originally I wrote down 185 but I could feel my triceps in the warm-up sets and didn’t want to miss or have to break up sets. Smart move. Wore grips the whole time and did 2×5 for every round of pull-ups. It’s probably been over a month since I’d done kipping pull-ups. I finished 9 rounds and 10 calories.

Gymnastics

5 Sets

  • 30s Handstand Hold (facing wall)
  • 1:00 Rest

I need to improve my shoulder mobility for the walking, so may start doing a lot of this.