Anti-Dad Bod: The Family Vacation Lifting Routine

Vacation.  A time for rest, relaxation, over-indulgence and gluttony.  Does that sound familiar?  Why does our hard work and determination have to stop just because we have a week off?  For me, lifting is as much mental as it is physical.   If I go more than 3 days without, I start to get mentally uneasy.  Today, I’ll post what I’ll be doing while on vacation next week to keep myself psychically and mentally strong.

Mobile Home Gym?


I lift at home.   I find it easier with my schedule and it is relaxing to know I can do it at any time without having to drive to the gym.  This also allows me to bring some equipment with me on vacation.  Note, this is not going to be what I usually workout with as I don’t really feel like transporting my bench, barbell and plates while on vacation.  That said, I’ll be bringing 2 25# dumbbells with fatgripz, a 35# kettlebell, and 2 10# plates.  These aren’t going to up my 1rm or get me crazy gains, but I can get a nice pump and fell good.

The Routine

Ignore everything I’m saying, this guy has the right idea

I can’t take all the credit here.  I’m basically stealing part of this routine directly from what my trainer wrote for me; albeit far less weight I’m moving.

My “off day” on this routine consists of doing 500(!) curls, kickbacks and shrugs 50 reps at a time.  I won’t be doing all that, but my normal routine is high rep, high set, but not as much weight.  Before you knock it, I have seen more gains from this routine than any other I’ve done.  This will be a lighter version of the 500 rep “off day” but I’ll be adding different workouts/muscle groups into the mix.

Here is what I’ll be doing for the next week:

Romanian Deadlifts 3 x 20 @ 35#

One Arm Row 3 x 20 @ 35#

Weighted Crunches 4 x 25 @ 35#

Dumbbell 21’s x 3 @ 25#

Side Oblique Crunches 4 x 25 @ 35#

Triceps Kickbacks 4 x 25 @ 25#

Pushups 4 x 25 @25#

SkullCrushers 3 x 10 @ 25#

Reverse Curl 4 x 30 @ 10#

Arnold Press 4 x 20 @ 25#

Goblet Squat 3 x 20 @ 35#

Lateral Raise 3 x 12 @ 10#

Concentration Curl 4 x 30 @ 25#

I’ll be on the beach with the kids all day long after this, so cardio will be taken care of by swimming and general activity with them.

If you’re not a guy who is part of the home gym master race and you typically lift in a gym, have no fear.  Most vacation destinations have some form of a gym that usually offer day or weekly passes.  In that case, go to town with your regular routine.


Why do people eat like shit when on vacation?  Why should we stop trying to achieve greatness?  This vacation I will stay true to my goals and eat as clean as possible.  If I do go out, I’ll find options that will be full of protein and good fats and refrain from carbs and sugars.  Alcohol will be consumed, but not in excess and not every day.


Some people may think all of this when trying to relax is crazy.  For me, I would go crazy without it. Truth is, if you take a week off of lifting it’s not going to kill your gains, but Anti-Dad Bod is about challenging the status quo.  When most fathers/husbands will be drinking all day long and eating like shit, we’ll still be killing it, even in a small way.

With that I leave you guys. I am off all next week, but Gentleman Jak will be around and I know he has some quality stuff coming up.  Feel free to comment below.

Also, I have compiled The Nine Noble Virtues of Fatherhood series and will be releasing it as a FREE e-book when I return.  Have a great 4th of July everyone!


-J. Nyx



Author: Jnyx

Fitness addict, DIY guru, tech nerd, member of Memesters Local 419.

4 thoughts on “Anti-Dad Bod: The Family Vacation Lifting Routine”

    1. For just on vacation, I prefer calisthenics unless the hotel I’m at has a gym. Push-ups, squats, and planks will maintain your gains until you’re back home and hitting the gym again. If you have the space for some DBs though, go for it!

      1. I usually pack a barbell and 20 45# plates. The guys at security always roll their eyes, but gainz for days.

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