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Hi everyone,
I have a total 9+ work ex in Devops and Release Management. Did an executive mba with a goal of breaking into Program management but got recruited into Management Consulting . In this company for the past 3 months.
I feel that my overall skills are better off in a TPM/Program Management role.
My overall experience makes me eligible for most PM roles.
My question is how do I prep for a TPM role since I don’t have development or Scrum Master exposure. Amazon India VMware BrowserStack Inc.
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Not liking the fact it gets dark by 4PM
Can’t wait to switch to industry 😓
"It's time to check in for your flight" 🙃
Hilton has the worst rewards program.
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Sorry you lost my at crossfit 😭
Friday - Legs
Saturday - Chest/Triceps
Sunday-Back/Biceps
Most hotels have weights up to 50 lbs so you can modify workouts to effectively hit shoulders and arms.
squat/lunges/stepups/swings using dumbbells can effectively hit the lower body
I will separate 2 treadmills to act as a dip stand and a lot of hotels with pulleys have a pull up bar
Cardio is a given. While I can't do heavy compounds I can get really effective higher rep dumbbell workouts using pre-exhaustion.
I forgot to mention that I always go to a proper gym. I find hotel gyms so demotivating. It's worth it to spend an extra 10-15 mins traveling to a proper gym. Once you're in there, you work much harder. Get your teammates on board as well. Me and my co workers are all into working out, and it makes it so much easier. Your project is more sane as a result as well.
I do some aerobics and weights the best I can with limited equipment at hotel gyms but that's not enough for me. But the hardest part about fri-sun is the lack of recovery between workouts.
I haven't figured this out yet. Pretty tough to have both a heavy deadlift day and a heavy squat day Fri-Sun. I've tried to make it a norm to get home early enough Thursday to lift that night, but I think the only real solution would be day passes while on the road.
Day 1 - chest
Day 2 - back
Day 3 - shoulders
Day 4 - legs
Day 5 - arms
I do cardio on days 3 and 4, tropically on opposite side of the day from lifting (morning/evening
Same day for Squat and Deadlift is the best option I have found - before the soreness sets in. It isn't ideal but I alternate their order.
Dumbbell squats with 50lbs on each shoulder, for high reps, after step ups or lunges can effectively hit your legs in a hotel gym
Not as ideal as a full gym membership but it is effective
I go to CrossFit every day/5 days a week wherever I am. Expense drop-in charges when I am on road. Regarding serious lifting, I have my squat 1rep max at 315lb right now. Improved 85lb while on the road.
Monday: Back/Bis hypertrophy Tuesday: legs hypertrophy (usually 5-7x7-10 @ about 60%) followed by sumo deadlifts - typically 2-3 sets at 80%. Wednesday: Heavy press (5x2-4 @75-90%) Friday: heavy legs + 1-2 sets of heavy sumo deadlift. Saturday/Sunday I alternate but it's typically light press day (5-7 x 10-20 at varying percentages). Typically cycle 4-5 week programs (so on heavy I start at 70ish% and build up each week by 2-.5-5%, increase sets and reduce reps.
I second the crossfit during the week. I was doing it for a while and made large gains. I plateaued for a while. I think it was just training differently that got me stronger. I was deadlifting 550, squatting 450 (weighing 270). Having a class and people expecting me kept me getting out of bed at 5:30 am every day.
I follow the Wendler program (5/3/1). You're in the gym four days a week, start each day with the good stuff (one of the heavy lifts - squats, deadlifts, bench, military press) I love it because it's slow progress but always measured and increasing progression.
If you only have Fri-Sun then you can look into just combining those heavy lifts those days and during the week maybe throw in some accessory work.
Still do a 4 day split, I just get my ass to a real gym and expense the day pass. Usually one time Tuesdays and/or one time Thursdays. Usually means I lose some sleep but it's the only thing that keeps me sane tbh
Me not my 😜
I coordinate my workouts around the three lifts listed below. Squatting 48 hours after deadlifts isn't ideal but I've been making pretty solid GAINZ on both. During the week I aim for 2-3 workouts usually some kind of HIIT. This is assuming I'm not near a legit gym. If I am I just expense the day pass and get on a normal routine.
Fri - Deadlift + back
Sat - Bench + non back upper body
Sun - Squat
Friday and Sunday I lift heavy rotating off bench squat and dl. Tuesday's bc the gym is so terrible I'll do a full body with a 3x13 with the heaviest weight there
One thing I like about Westin gyms for example is that typically I have it to myself. The weights are about 30 lbs lite but not having to wait and having free reign makes for an effective workout. I have all the bodyweight tools, basic machines and cardio equipment.
Push/pull/legs for me with HIIT cardio mixed in. I've found LA Fitness to be the most convenient national chain for any city I'm in, so the membership has worked for me, also at home.
Monday- hammies
Tuesday- back
Wednesday- shoulders and arms
Thursday- quads
Friday- more back
Saturday- glutes
Sunday- active rest.
This is the best way I've found to adapt to hotel gym. They usually have enough equipment for this. Then I can hit a CrossFit gym open session and do the more serious lifts on the weekend/vacation/holidays.
Any pull up hacks for hotel gyms without them?
Its tough but if they have a pulley machine you can do towel pullups