Hitting the Weights on a Lunch Break

I’ve never been guy who would forgo a night of boozing due to an intense gym session the next day, or ever consider training for something silly like an Ironman triathlon (I’ve known a couple of guys who’ve done that and they are lame as shit). That would severely hinder my social schedule.

In the past, I would commonly drink a high amount of alcohol on a Friday and then spend a few hours at the gym on Saturday doing about 10 iso exercises, sitting in the hot tub then steam room, and then maybe a little dip in the pool. I got super drunk one night, like 10 shot of fireball drunk plus many cheap vodkas, and then did an intro cross fit workout the next morning at 8:00. After that terrible hour, I might have been the closest I’ve ever been to death.

Anyways, I’ve never let alcohol get in the way of my physical activities, but these days I’m pretty tied up between job, household duties, and two infant twins. These life hallmarks are a valid reason for skipping out on my luxurious gym sessions. I’ve had to find gaps in time to exercise because I really am busy all the time and really never seem to get anything done. The biggest period I consistently have is most days at lunch.  It’s an hour everyday I can semi-reliably count on to have some free time.

Also, when you’re lifting weights at lunch you have a little bit rest time between sets, I suggest you use this time to check your work emails on your smart phone. Occasionally you should respond to one while you’re at the gym and make sure your boss is cc’d. This is a great way to cover your ass if you ever get any shit for taking time away from your desk.

I’ve got a pretty sweet set up since my office is right across the street from a decent gym and it’s perfectly acceptable to eat food at my desk. I’m able to leave my desk, walk to the gym, change, exercise, shower, and be back within an hour to hour and 15.  The following is a bit of a guideline on how to maximize your time exercising during lunch.

Plan Ahead

1. Pack a gym bag with equipment you’ll need for that day’s exercises.  If I know I’m going to want to do a bunch of legs I’ll bring compression shorts to keep my bits nice and tight.
2. Pack a lunch.  You waste lots of time figuring out what to eat after your workout if you don’t have something waiting back at the office
3. Eat a snack and/or drink a cup of coffee before heading over.  It’s lunchtime, you’ll need a little jump start

Workout Guidelines

This quick little workout will be built around supersets. Supersets are built around two alternating exercises or different muscles or groups with no rest between exercises. The first exercise is completed, then the second exercise is completed immediately afterward. The two combined is one superset. The rest period could also be very brief. Generally you will have more energy at the start of a workout and therefore during the first exercise, which means you’ll be able to train harder and lift more weight for that muscle group you start with. You should really always do the hardest shit first since you’ll have the most energy.

• A trap bar could weigh slightly more than a standard barbell, 55lb as opposed to 45lb.  I’ve got 205 or 215lbs total lined up, I usually do a little bit more weight but just got back from Mexico and was feeling like shit.
• Hex/trap bar deadlifts are my new favorite leg exercise.  It works the legs, glutes, upper and lower back, and it feels like a decent amount of shoulders and forearms. Try doing 8 x 6 sets/reps.
• Dips.  Works the chest and triceps, this is a good exercise to superset with deadlifts since none of the muscles are used for both.

Shoulder press machine

Back Cable Row

• Shoulder press.  This can be done with a machine or if you’re really feeling up to it with a barbell. I read somewhere that you can see the quickest improvements in muscle definition in your shoulders due to your body not storing fat in that location.  Always do shoulders if you want to quickly look better with your shirt off. Do 4×10 with heaviest weight. Super set with back row.
• Back Row. Again you can use the machine or bent over with a barbell. Bent over gets a little more of the lower back, but you’re already taking care of those muscles with the deadlifts.

  

• Ab roller. This little fucker made me sore for 4 days after I did it for the first time.  This was a wake up call that my lower abdominals weren’t getting nearly as much work as they should.  I’ve been doing this a lot since and immediately am seeing improvements, my pants are fitting a little better as well.  Super set with pushups 3×10 for each.
• Push ups. Good way to get the chest and I like using free weights or some other grip so my wrists don’t get tweaked.  Super set with ab roller 3×20

Clean up

After those 6 exercises and the bit of cardio at the beginning you should be sitting at around 45 mins to an hour since you left your desk leaving 15 minutes remaining to bathe.  I’ll write a post some other time about locker room etiquette, but in a nutshell wear sandals and use all the god damn towels that you want.