Smoked in Dubai

My legs felt tired last night and even though I was up past midnight, I slept better. Ass and quads are feeling a little sore today. Was in the hotel fitness center just after noon. I did the back rehab work, which is getting a little easier.

Accessory

10:00 EMOM (alt)

  • 10 Lat Pulldowns (77 kg)
  • 10 DB Bent Over Reverse Fly (12 kg)

Third set got real nasty and then I just survived.

Conditioning

20:00 Stationary Bike

Went 8.96 km and did 244 calories. My legs are smoked from yesterday! Early flight and a long travel day tomorrow, but I’ll be home by 10pm Eastern. Can’t wait!

Skip the Beach

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.

Accessory

5 Sets

  • 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.

Conditioning

12:00 Stationary Bike

Nothing crazy again. Did 5.33 km and 159 calories.

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.

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.

Week of Green

Today is my 6th green WHOOP recovery day in a row! Went to the hotel gym at almost 6pm.

2019-09-14-whoop-recoveries

Gymnastics / Strength

  • 2 Sets
    • 5 Strict Pull-ups
    • 10 DB Thrusters (35#)
  • 2 Sets
    • 7 Strict Pull-ups
    • 7 DB Thrusters (40#)
  • 2 Sets
    • 10 Strict Pull-ups
    • 5 DB Thrusters (50#)

The climbing sets of pull-ups were a change-up and good challenge. Rested after each couplet because I was just going for quality and a little volume.

Year of the Engine – Rocket Race

24 Rounds

  • 30s Stationary Bike
  • 30s Rest

IMG_3402

Used level 18 on the bike and went 6.63 miles. My legs were shaking on the bike during the rest periods and it was a wobbly walk back to my room. When I got there I was feeling wrecked and a little sick, so I took a cold shower before heading to dinner.

Will I wake up in the green tomorrow?