I have done a poor job in documenting my workout the past few days. Shame on me!
Today I worked out from Eldorado in Dahab. It was very windy, but that didn’t stop me 🙂
I did four rounds of the following:
- 10 Pike Pushups
- 15 seconds Quarter Dip Bounce Hold
- 10 Hindu Pushups
- 15 second Handstand Wall Hold
The exercise today was quite shoulder intensive, and fortunately my injured shoulder has been keeping up well.
The two workouts prior were in Egypt. One day was focused on the back, and that was a very difficult day. In rounds 3 and 4 of that day I divided all sets into two and took a lot more rest than was recommended. Here was the exercise:
Three rounds of:
- 10 Wide Grip Pullups
- 8 Close Grip Pullups
- 5 Slow pullup releases (5 seconds)
- 8 Pullup Hold Side to Side
Finally, the third workout was lower body and that’s easy. Mido, my nephew, joined me on this workout. He coped through the entire exercise!
The exercise was four rounds of:
- 5 Down and up Squats (5sec down)
- 1 Leg Wall Sit (30 seconds)
- 10 Jump Squats on Platform
- 12 One Leg Raises on Platform
Here’s a picture I took with my nephew at the end of that workout. It is admittedly a horrible picture, but that’s not going to stop me from posting it 🙂
I’ll write about both days since I missed documenting the workout from day 3. Day 3 was focused on core. I did four sets of the following:
- Knee Raises (20 seconds)
- 90 Degree Flutter Kicks (20 seconds)
- Parallel Bar Knee Raises (25 seconds)
- 90 Degree Core Hold (10 seconds)
In the last two rounds, I couldn’t hold 90 degree with my core in flutter kicks or L-hangs, so I did them with my knees bent.
Today was focused on back – lots of pullups. I did three rounds of the following:
- 10 wide grip pullups
- 8 close grip pullups
- 5sec Down Pullup Release
- 8 Pullup Hold Side to Side
I had to break down some of the sets into two as it was difficult to do this many. I also rested a lot longer than the suggested rest period.
This workout program is quite tough. If I am continuously not hitting the expected performance I may have to modify my plans a bit.
Today was all focused on upper body.I did four sets of the following:
- 15 Close Pushups
- 10 Pullups
- 12 Dips
The last 2 sets of the pullups I could only do eight unfortunately. Also, I had to rest more than the ~35 seconds the program was suggesting.
I worked out at Eldorado on the beach. Check out this view!
Today was my first full day in Dahab, and what a day it has been! To my surprise, time passes by very slowly here (a lot of بركة, I suppose).
I worked out of a cafe by the beach in the morning, had breakfast, worked out on the beach, had lunch, went home to continue working, and then finally went with a group to the mountains for a splendid dinner in the desert. I couldn’t count how many stars were in the clear skies above. I unfortunately didn’t have a good camera to take pictures but Nadine, one of the women in the group, took some beautiful pictures that I’ll share here in due time.
Work-wise I think it has been a very productive day. Hopefully it stays that way in the days to come.
I did today’s workout on the splendid beaches of Dahab. Today was an easy and quick lower body workout. The only exception to that were “In Place Jumps”. Those were a killer and my heart was pounding at the end of every set.
I did four sets of the following, with ~30 second breaks in between each set.
- Sumo Squats (30 sec)
- In Place Jumps (20 sec)
- Butt Kicks Alternate (30 sec)
- Low Duck Walk (30 sec)
- Single Leg Calf Raises (40 sec)
I was on hiatus the past two days, but now I’m back! I spent the past three days diving so a delay was expected.
Today was exclusively pushups, and it was hard. In total I did 180 pushups today. I ended up doing three sets of the following:
- 20 Wide pushups
- 15 Incline pushups
- 15 Decline pushups
- 10 Regular explosive pushups
- 10sec 90 degree pushup hold
In the second half of the third set, I started breaking sets into two because it was a bit much. Also, I took around ~1min between each exercise, which was a bit more than the rest time as recommended in the workout plan.
This concludes week one – eleven more to go!
I arrived to Dahab this morning, and I was pleasantly surprised that Dahab had not lost one bit of its charm – an incredible combination of beauty, nature, and simplicity.
I met up with my friend Souzan, who has been living there for several months now, and she give me a nice, gentle re-introduction to Dahab. The video below says it all.
Today was our last day of our diving trip. I did three dives today, bring the total number of dives on our diving trip to nine. To date, I have dived 21 times in total.
The first dive today was at Gordon Reef, and something unique to this reef is “The Lovilla”, a boat that’s stuck on the Northern edge of the reef, above the water. It’s been sitting there since 2005, and has largely corroded away. It some point the remains will fall in the water and will make a very enjoyable dive site. Here’s the ship:
Anyways, Haitham asked me to solve some simple math equations on the first dive at a depth of ~30m to test my tolerance to nitrogen narcosis. Reefs today were spectacular. I didn’t take my camera underwater this trip unfortunately, but Tarek and Haitham did. I’ll share photos from them once I get it.
I was supposed to head to Dahab today, but I felt pretty exhausted so I just hung out with Tarek and Abu ElHaz. Tomorrow morning I head to Dahab!
Weather today has been much nicer – more sun and less wind. We ended up taking a boat, حرية السويس, and visited a couple of dive sites. I did three dives during the boat trip. The first two dives were “drift drives”, where I was learning to glide with current while enjoying the marine life. Both of these dives were with my instructor Haitham.
I then did a third dive, this time with Captain Abdelhameed, and that was a buoyancy dive, where I did drills to help control my altitude under water and to be neutrally buoyant.
Finally, I did a fourth dive with Haitham, Tarek, and Juan. This time, though, it was a night dive. I’ve been craving doing a night dive for a long time, and it certainly was worthwhile. I’d almost compare to going to outer space – the blackness of the sea vs the blackness of space and the buoyancy in the water vs the free gravity in space.
Anyways, we wrapped up today with a great seafood dinner at Fares. I am exhausted now. Time to head to be to catch another boat for a couple of diving trips in the early AM. Tomorrow will be the last day on this diving trip, and I then will be heading to Dahab to work out of there for a bit.
Today was a bit of a rough start to our diving trip. The weather was cloudy, dusty, and very windy. One of the boats that went out in the morning came back shortly after because of the weather conditions.
We plowed through it tough and decided to dive directly from the beach without a boat. Haitham, my instructor, guided us in two dives in Shark’s Bay. The first was a refresher, as it had four years since I last dived.
The second one was supposed to be a navigation dive, but it was cut short because Haitham’s dry suit was leaking.
The original plan was to do a night dive this evening and then take a boat at dawn tomorrow to Thistlegorm, the British shipwreck from WWII. That unfortunately won’t happen tomorrow also because of weather conditions. Hopefully the day after (?)