What an awesome ghetto light pump workout with my brother today. We headed out early in the AM to a nearby park with a track and pull up and dip bar. Pissing rain on us and it was awesome. Going to elaborate on some things because I love showing people that if you’re creative enough you can still maintain working out even on the road without access to a gym. Whenever I go on vacation and I know I won’t have access to a gym I always carry some dumbbells and an easy curl bar with some plates with me. Keep in mind I’m only doing light pump workouts now post comp to just get some blood flowing and make sure my tendons are good to go. Really decent workout nonetheless with a great pump at the end.


20 min cardio


Air squats/ Dumbbell fly/ dumbbell skull crushers (No bench for the flys but if you go slow and keep your arms relatively straight the range of motion is just fine without your arms resting on the ground)

BW x 20/ 25s x 20/ 25s x 20

BW x 20/ 25s x 20/ 25s x 20

BW x 20/ 25s x 20/ 25s x 20


Dumbbell lunges/ Push ups/ dumbbell curls

17.5s x 12/ BW x 25/ 17.5s x 20

17.5s x 12/ BW x 25/ 17.5s x 20

17.5s x 12/ BW x 25/ 17.5s x 20


2 Arms dumbbell rows/ side laterals/ front raises

50s x 20/ 10s x 15/ 10s x 15

50s x 20/ 10s x 15/ 10s x 15

50s x 20/ 10s x 15/ 10s x 15


Dumbbell pullover (did these from the back of the bed of my truck with a yoga mat to get a really nice stretch)

50 x 20 x 3


Assisted pull ups (these were actually more of an assisted body weight high row. Using a dip bar in the park we kept our heels on the ground, grip level with the face. Great squeeze and great back pump)

3 x 20


Rumble rolling and stretching




Meal 1: protein cakes

Meal 2: 12 oz turkey burger and 2 cups rice with low carb BBQ sauce and buffalo ranch

Meal 3: Approx 10-12 oz cheeseburger on bun, rice pasta mac & cheese, italian chicken soup

Meal 4: 12 oz turkey burger and 2 cups rice with low carb BBQ sauce and buffalo ranch

Meal 5: 12 oz turkey burger with low carb BBQ sauce