JANUARY 20, 2026

DAY 20 — PUSH, PULL, STABILIZE: STRONG IN ANY SPACE

Kia ora whānau — Jamie here.

Still away from home base. Still no vest.
But the mission hasn’t paused.
It’s Day 20 — and today was all about upper body resilience + core tension using bands, floor, and focus.

Push. Pull. Stabilize.
That’s the formula.
It doesn’t matter if you’re in a five-star gym or a motel with old carpet and cracked mirrors.

Today I reminded myself:
Strength isn’t a location. It’s a choice.

TRAINING LOG – DAY 20: PUSH · PULL · CORE

Date: January 20, 2026
Location: Motel Gym / Open Floor
Equipment: Resistance bands + bodyweight

SESSION OVERVIEW

Warm-up (8–10 min):

Band shoulder pass-throughs

Cat–cow + thoracic rotations

10 push-ups

10 banded rows

1 min nasal breathing in plank

MAIN WORKOUT (4 ROUNDS):

Push-up (slow tempo): Max reps (pause at bottom)
Resistance Band Row (anchored or looped): 10–12 reps
Banded Overhead Press: 10 reps
Band Pull-aparts: 12–15 reps (strict)
Plank + Alternating Shoulder Taps: 30 sec
Hollow Hold or Dead Bug: 30–45 sec

Rest 60–90 seconds between rounds. Nasal-only breathing throughout.

COOLDOWN (5–10 min):

Pec + shoulder opener with band

Spinal rotation (lying or seated)

Supine belly breathing – 3 min

Optional: bare foot stand + eye movement reset

NOTES / REFLECTION

Push-ups felt tighter than last travel cycle — band warm-up helped

Shoulder taps revealed small leaks in core tension — good awareness drill

Rows with slow retraction gave real feedback

Training like this away from home proves one thing: I’m not here for comfort