Yesterday was a full work day so I didn’t workout out. Sleeping a little bitter. I went to the hotel’s fitness center just after noon when a big group went out to the marina beach area, where I’d already spent many hours.
- 20 Hammer Curls (16 kg, alternating)
- 10 DB Shoulder Presses (16 kg)
- 20 Death March (16 kg DBs)
Then I did the back rehab work which is probably taking a little under 40 minutes now.
12:00 Stationary Bike
Nothing crazy again. Did 5.33 km and 159 calories.
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.
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.
- 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.
- 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.
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.