Workouts at Sea – Derek

Now that I’ve had a week on the ground to catch up, I’ll go over my improvised workouts while on the ship. “Improvised” because the spacious fitness center on board had ample cardio equipment and floor space, but only about 8 weight machines and dumbbells up to 10 kilos (22 pounds).

Marcella and I tried to stick to our current training regimens as best we could, but with the limited equipment, lecture and seminar-filled schedule, exotic destinations, and lengthy meal schedule we were left doing whatever we could when we could. We actually wound up working out 2-3 times per day.

My ‘easing back into training after injury’ routine looked like this as we prepared for the cruise, but what I wound up doing was keeping the schedule while selecting completely different exercises, looking something like:

“Machine available for target muscle”: 5-8 sets of 8-12 reps with increasing weight each set and varying grip position when applicable.
“Light dumbbell work for the target muscle group”: 3-4 sets of 15-20 reps. I used super sets several times to keep it challenging even with the light weight.

I also finished off whichever muscle group I was on with some calisthenics in several workouts, using my bodyweight to burn out the muscle.

In addition to this basic layout, whenever Robert Cheeke was training with me we ended up doing posing pictures afterwards, which was certainly an added challenge!
You can see the full set of Robert and my training photos in his facebook album here.

Derek and Robert Cheeke pose post-workout

So in spite of our hectic yet fabulous vacation


schedule, Marcella and I managed to find the time to work hard in the gym, so the next time you are on a trip, remember that “they didn’t have the right equipment” is no excuse!
I’ll go over some of the lectures we attended in my next post, so while you wait anxiously don’t forget to munch on some produce!

3 thoughts on “Workouts at Sea – Derek”

  1. Thanks David!

    I’m sorry about that, I actually posted that portion by accident. I have corrected the link, so hopefully I won’t confuse anyone else. I stick to the exercises you saw on the main page of the spreadsheet until it’s time for a new routine (4-8 weeks). I do sometimes vary exercises from workout to workout, but I prefer to follow a program for several weeks so that I can try and increase the weights I am using for each exercise. If you change too often, you have no means of comparison. Glad you liked the photos and I hope I cleared that up!

    Thanks for reading!!


  2. Great to see pictures, you’re looking huge!

    I looked at the spreadsheet with the workout routine you link to, and noticed there are sheets with lots of exercises for each muscle. Do you choose a different exercise for each set focused on each muscle/group?

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