Where are the Diced Bankers?

Hey guys, so I'm a non target who recently got an offer at a (Blair,Lokey,Jefferies) for 2019. I wrestled in high school and have always loved lifting and staying in shape. I'm a little worried about what my banking schedule is gonna be like next year and where I'll be able to fit lifting in. Are there any bankers here who are diced like onions, peeled like a potatoe and shredded like paper who can tell me about how they find time to lift? Thanks friends.

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Comments (77)

Jun 8, 2018

I go every morning if possible. Only way to guarantee you can get a workout in (almost) every day.

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Jun 8, 2018

How early we talking? and what time do you generally leave the office? Thanks for your response btw.

Jun 8, 2018

~7:20-8:30 at the gym (wake up a bit before 7), into the office at 9. Now that I'm in my 3rd year I'm not in the office super late that frequently, but my general rule is if I finish working before midnight I'm for sure working out the next morning, after 2am definitely a no-go, in-between varies depending on if I've had a string of really bad nights or not.

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Jun 8, 2018

Very solid advice thanks. One last question. You lookin diced?

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Jun 11, 2018

This is good advice. My rule of thumb is that if I get ~4.5 hours of sleep or more, I'm good to go for a morning workout. If it's <4.5 hours, it's generally not even worth it. I've found the quality of my workouts really suffer if I don't hit the 4 - 4.5 hours of sleep. YMMV.

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Jun 11, 2018
Tycho Brahe:

This is good advice. My rule of thumb is that if I get ~4.5 hours of sleep or more, I'm good to go for a morning workout. If it's <4.5 hours, it's generally not even worth it. I've found the quality of my workouts really suffer if I don't hit the 4 - 4.5 hours of sleep. YMMV.

This is a good rule. I've used something similar.

Only exception is when pulling all nighters, I usually run a mile as fast as I can, then shower/shave. I think hitting max heartbeat is important. Can usually do this and change in 30min. Its worth it.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

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Jun 11, 2018

4.5 hours of sleep? Holy shit man, get a new job.

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Jun 11, 2018
REPE God:

4.5 hours of sleep? Holy shit man, get a new job.

REPE god could not be a banker

Jun 13, 2018

Ha, I actually worked for a BB for almost a year but seldom stayed past midnight. When I did I'd generally come in a wee bit later so I could still get at least 6.5 quality hours of sleep. And that still sucked, so I took my own advice and got a new job. Basically stayed long enough to get trained and then dipped out.

Jun 12, 2018

It doesn't happen all the time and the lack of sleep isn't always because of work (life gets busy with a family). Many nights I get 6-7 hours and probably average around 6 altogether.

Jun 8, 2018

go to equinox in the morning - only way to get diced.

Jun 8, 2018

What time we talkin breh?

Jun 8, 2018

7 on the dot. mix in some classes. hit juice press on the way out every time.

Jun 8, 2018

Good Stuff. Gotta keep that Joocy pump. Much Respect.

Jun 8, 2018

do you even lift BRO?

Funniest
Jun 8, 2018

.....

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Jun 8, 2018

I work out 1 - 2 weekdays per week from 8pm - 9pm, and every Saturday and Sunday. Working 65 - 95 hours per week, ~75 average.

Jun 8, 2018

Very useful information. Thank you! Much respect.

Jun 10, 2018

I'm in an M&A group, so my hours are never less then 90.

Almost exact same philosophy as the first guy. I always go Monday and Saturday mornings. I like to hit free weights and then cardio so I try to get in at 6:30 and then leave by 8:30. Every other day during the week is dependent on how much I worked the night before. If I can wrap up before midnight then I'll go the next morning if not it's honestly not worth it. The body needs sleep and if you try to consistently work out on 4 hours sleep every night you'll, look, feel, and perform at work light complete dogshit.

You have the right idea though in my mind everyone should be trying to at least get some form of cardio in 4 times a week. My fellow bankers sometimes roll there eyes when they hear about me waking up early to work out. But we'll have the last laugh when they all die of diabetes and heart attacks by 65.

Jun 10, 2018

Also some people go at the gym in the evening (around 7-8pm) and then come back to the office.

Jun 10, 2018

If I were you, I'd hop on a clean bulk during your analyst stint and try incorporating dianabol into your daily rituals to cut down your workout time.

Stay shredded brah

Jun 11, 2018

Nah just eat Clen, Tren hard, Anavar give up!

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Jun 11, 2018

Built a gym at home so I workout around 5 or 6 am and then again around 7 pm 4 to 5x a week. I don't have to go to a physical office though and each workout is 20 to 40 min of heavy lifting. If I end up with an early morning call then I just move my lifting session up or down depending on my schedule. Obviously when I get super busy I can't work out 2x a day and just do it the normal way once a day. Can usually just eat a can of tuna or whatever while on the phone too thanks to the magic of Plantronics.

Jun 11, 2018

Two-a-days? Sick. Squats / deads / accessory work in the morning, snatch / C&J in the evening? Although 7pm is late for preworkout.

Early morning is my lift time, but I gotta say, heavy deadlifts right after I wake up makes me feel like I'm going to shit out my spine.

Jun 11, 2018

I have a severe back problem, well problems, so I focus on bench a lot. Can't do squats/deads without aggravating it. No way I could do squats in the AM. Would make me explode lol

Jun 11, 2018

Gym at 6:00am every weekday; 7:30am sharp on the weekends. Wake up at 5am everyday.

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Jun 11, 2018

Sounds brutal but I guess now you're used to do it. Just out of curiosity, at what time do you usually go to bed?

Nicest haircut than Bateman

Jun 11, 2018

10:00pm

Jun 11, 2018

Seems legit, I go to bed at 00 and wake up at 6.30/7. But guess this is given i'm European

Nicest haircut than Bateman

Jun 11, 2018
Naoki Hanzawa:

Gym at 6:00am every weekday; 7:30am sharp on the weekends. Wake up at 5am everyday.

Nice schedule. What do you do? Cardio, weights, mix?

Jun 11, 2018

1 hr 30 mins work out: 45 mins cardio 45 mins weight lifting.
monday - chest
tuesday - back
wednesday - leg
thursday - tricep shoulder biceps
friday - leg
saturday - upper body split
sunday - rest day or light cardio/ cycling/ swimming + 2 hrs of golf at the golf range

Jun 11, 2018

After all of the senior guys have left, everyone in my office usually goes around 8-9 PM, pretty regularly. It helps that we have a gym in our building.

Jun 11, 2018

Dude it's 85% diet and you're working out wrong if it takes you long.

heister:

Look at all these wannabe richies hating on an expensive salad.

Jun 11, 2018

Also, I have almost everything I need at home or in my yard. I even have a long stretch of astroturf with a push sled. Shit rocks.

heister:

Look at all these wannabe richies hating on an expensive salad.

Jun 11, 2018

A giant deal sled?

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Jun 11, 2018

https://drjohnrusin.com/wp-content/uploads/2016/02/SledPush.jpg

heister:

Look at all these wannabe richies hating on an expensive salad.

Jun 11, 2018

I was making a shitty joke :(

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Jun 11, 2018

I know and here's some SBs for it, but I wanted to post a crossfit chick in this thread.

heister:

Look at all these wannabe richies hating on an expensive salad.

    • 1
Jun 11, 2018

I feel like her glutes are disproportionate to her quads/hams. Might be her position. brb Tineye

heister:

Look at all these wannabe richies hating on an expensive salad.

    • 1
Jun 11, 2018

Just don't catch the prowler flu too often. Thing's brutal.

Aide-toi, et Dieu t'aidera.

Jun 11, 2018

Tell me about it, man. That thing is killer if you really fucking push yourself and don't lie to yourself about how hard you're working like a bitch. I like to do sprints with it every like 10 days. I used to do sprints every 7-10 days as many in the paleo/primal/biohacking communities recommend, but I started doing them basically every 2-3 days and I feel fucking great. I just alternate exercises and try not to overlap too much. So I'll do something like:

-Mon: Chinup/Pullup day (different workouts and variations - sometimes weighted vest)
-Tues: 9 sets of 30-yard sled push with 45 sec between sets
-Wed: Push strength day: Olympic ring dips, pushups, regular dips, handstand pushup, different workouts and variations
-Thurs: Take a 10lb. medicine ball to the park. Throw it as far as possible. Sprint after it immediately. Repeat twice. Rest 45 sec. 9 set
-Fri: 12 sets of steel mace swings (4 are warmup weights)
-Sat: 8 sets of hyperextensions, 1 min b/w sets, crisp ass fucking form moving like molasses. not trying to get hurt on this one
-Sun: Battlerope sprints - 15 sec on, 45 sec off

I've run out of days, but that's a totally random week. I go totally by feel based on sleep, stress levels, soreness, injuries, etc. I also like the rowing machine, hill sprints, I hit the sauna and steam room a bunch and do contrast freezing showers with steam room, brisk 45 min walk daily, might go for a jog with a HRM at 180-Age on a chill day. My whole thing lately is doing traditional strength/hypertrophy exercises slow and controlled as fuck with maximum ROM and tight contractions. I started doing this just for longevity, but it seems to produce superior results too and a great pump. Leaving ego at the door is difficult sometimes here, but quality over quantity.

I try to hit push/pull/posterior chain every 5-10 days directly. Then with my power/ballistic exercises, it's about maximal effort over a short workout. Actually, all my workouts are short. I keep rest sets short to minimize workout time and minimize the weight I have to use to achieve results and help avoid injury and support longevity and reduce CNS-impact a bit. And then I try to sustain a lot of movement throughtout the day, go on hikes, sometimes with a weighted vest. Do a 15-min morning mobility routine and like 5 min before bed. I'll hit the heavy bag sometimes, too. And I almost consider archery a workout too.

This sounds like I'm a gym rat, but I can do almost all of this at home and I try to maximize intensity and minimize workout time. So I'm in and out in 25 minutes most days. I read in the sauna and listen to podcasts and do phone calls on walks. It's really just fun and I like feeling good.

wow what a rant. I did not expect to type all that when I started

heister:

Look at all these wannabe richies hating on an expensive salad.

Jun 19, 2018

I'm gonna have to rip this soon to mix it up a bit. Still pretty locked into the stuff my college strength coaches had me doing and definitely feel like I'm in a rut alternating HIIT and 5x5 everything...

Aide-toi, et Dieu t'aidera.

Jun 19, 2018

Yeah man, I only started doing a lot more of the functional shit like 4 months ago. Was doing more typical shit and sprints forever. It gets boring, man. It's so nice when you look forward to a good workout again and you take all your little stimulants and you get hyped up and don't worry about setting a PR but just get a nice pump and a good workout in doing something you haven' done a million times

Just be careful with the steel mace swings and battleropes. I gave myself tennis elbow pretty quick.

heister:

Look at all these wannabe richies hating on an expensive salad.

Jun 19, 2018
GoldenCinderblock:

Yeah man, I only started doing a lot more of the functional shit like 4 months ago. Was doing more typical shit and sprints forever

Yeah I like to mix it up.

My general rule is to have fun and push yourself until you feel like you're dying.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

Jun 19, 2018

I disagree on that last part, dude. It's impossible to collapse from exhaustion daily and stay healthy and injury-free. Most people who worry about overtraining are complete pussies, but it's possible to do if you're the type to not hold back and embrace discomfort.

heister:

Look at all these wannabe richies hating on an expensive salad.

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Jun 11, 2018

If anyone tried to eat her out, she'll skull crush the fuck out of them.

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Jun 11, 2018

heister:

Look at all these wannabe richies hating on an expensive salad.

Jun 11, 2018

100% agree...I do weights 3x per week. Upper/Lower/Upper M/W/F. Focus on strength and bang-for-your-buck movements (incline bench, pull ups, heavy curls, dips, squats, etc). Get stronger, eat enough protein/calories, and you're good to go. I do cardio on the other days

Jun 11, 2018

Dude are you actually for real with that gym-bro lingo? Smh. There were lots of former D1/varsity college athletes in my analyst class; one dude was an Olympic swimmer. I wouldn't bank on being able to maintain a consistent hour plus gym schedule every week, you'll have to prioritize your fitness (which I encourage you to do) during the little free time you'll have as a 1st year. One of the associates over me when I started told me I'll have time for going out/partying or hitting the gym most weeks, not both

There will be some weeks where you can get regular workouts in, others you wont be able to get a single one in. Try to avoid late night, overly carb heavy processed foods, and opt for grass fed beef/meats and lots of veggies and leafy greens. Maintaining a steady diet of nutrient rich foods will really help your health and mental acuity.

Ace all your PE interview questions with the WSO Private Equity Prep Pack: http://www.wallstreetoasis.com/guide/private-equit...

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Jun 11, 2018

I'm just horsing around with the lingo. Thank you for your response! super helpful.

Jun 11, 2018

It's very easy to say you're going to hit the gym at 6 or 7 AM every morning. Easier said than done when you're at the office past midnight the night before. I highly suggest you get a membership to 24 hour fitness. I did this my first year and would frequently hit the gym at midnight or 1 AM. 15 minutes of cardio and 15-30 minutes of free weights will do the trick that late.

Also, refrain from partying too hard on the weekends as you want to ensure your work out are at least 1.5 hours on Saturday and Sunday. Seriously, don't let yourself get fat bro.

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Jun 11, 2018

Even with 80-90 hour weeks you should be able to get a workout in... unless you start a relationship... which is not advisable.

What concert costs 45 cents? 50 Cent feat. Nickelback.

Jun 11, 2018

Why are y'all working out so hard? I thought we work in this industry so we can afford to look like Steve Cohen and still get women?

Go For Chambers

Jun 11, 2018

So you don't die before you get to take that retirement we are supposed to be saving for but never seeming to actually save for...

Jun 12, 2018

less years of life = less money required for retirement, doe?

Jun 11, 2018

Even in my office where hours are very reasonable most people here are out of shape. Me and one other guy in the office are really the only people that follow any type of diet/workout routine that isn't a fad.

Since you're already in good shape you'll have a good start. The biggest thing is diet (as you probably already know). Even if you only have time to workout 3-4 days/week, keeping your diet in check and alcohol consumption at a reasonable level should help you stay armed and dangerous.

I will add, a few of my friends from HS/college were in great shape up until they graduated and started working. Your body is not the same at 28 as it was at 18 (well, for most people). You'll have to work a lil harder to make it a priority, but if you really want it, staying minced shouldn't be a problem.

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Jun 11, 2018

I believe in taking care of myself and a balanced diet and rigorous exercise routine. In the morning if my face is a little puffy I'll put on an ice pack while doing stomach crunches. I can do 1000 now. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial mask which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a final moisturizing protective lotion.

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Jun 12, 2018
Whyphy:

I believe in taking care of myself and a balanced diet and rigorous exercise routine. In the morning if my face is a little puffy I'll put on an ice pack while doing stomach crunches. I can do 1000 now. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial mask which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a final moisturizing protective lotion.

Underrated

Jun 15, 2018

Great routine but when do you find time to return your videotapes?

Jun 11, 2018

6:00 AM strength and conditioning 4 days a week: typically mix of some sort of press, clean/jerk/snatch, then pulls or F/B squat. All of this is followed by a conditioning circuit. Altogether takes about 50 minutes. 6 months into this routine and its a night/day difference from standard bro-cycles I used to do.

Jun 11, 2018

Sounds decent. Been considering changing to this sort of thing lately. Please could you expand on your routine? Day / night difference in terms of?... muscle mass, strength, general health?

Jun 11, 2018

I went at it with the intention to improve myself in areas of core stability, flexibility and functional strength. I will disclose I have a coach who sets these routines daily. I just show up, bitch and complain, then get going.

MWF routines:
- General warmup: aerodyne, row, bands for shoulders/hips/glutes activation
- Press: either strict, push, or a snatch grip. Focus on upper body stability/strength
- Technical lift: cleans, jerks, or snatches with variations between power, hang and full movements (ie. power clean is a clean from the floor w/ no finishing squat vs. a hang clean which is from the knee with a full squat). Total body strength and stability is the focus here.
- Heavy stuffs: front squat, back squat, pulls (deadlift). Typically reps in the 2-3 range to build strength in latter parts of technical lifts. Sometimes stretch to 5 reps when coaches are feeling malevolent.

TTh Routine: vary a lot week to week but some common ones are

  • Turkish get ups w/ kettle bells: these suck, no other way to put it
  • Box jumps: getting fun to see how high I can stack plates and clear now
  • Upper body: Inclined/reg dumbbell press
  • Lower body: Lunges, reverse lunges, step ups, single leg squat, etc
  • Back: dumbbell rows (lots), single leg deadlift, pull ups

Every day is concluded with a conditioning circuit as mentioned. Most of the time its some sort of timed aerodyne interval sprint with wall balls (throwing a medball up, squatting down, repeat), kettle bell swings, renegade rows (dumbbell rows from a pushup position). Anywhere from 5-12 minutes of that then we wrap up with a stretch.

Results have included gaining a noticeable amount of muscle mass proportionally on the body as the program has been very balanced to-date. When I began I had just come off a significant running stretch and I was not terribly muscular - now my pants are pretty tight around the legs and once relaxed fitting dress shirts feel more snug (note a simultaneous decrease in body fat). Balance and stability has improved markedly. I was a pretty weak golfer prior to starting this program and now I'm noticing faster swing speeds and engaging big muscle groups like I had not before. Another benefit has been the mind-clearing effect of moving heavy weights again. Something about setting PRs, having goals and benchmarks satisfies an internal drive to be competitive/aggressive in an appropriate setting. Lastly, getting up at the ass-crack of dawn, drinking way more water, and prioritizing workouts during the week vs. drinking/eating has lead to an overall improvement in terms of how I feel throughout the day and about myself. I have nothing but good things to say about this kind of lifting. Plus the coaches and other participants are a joy which makes waking up so damn early that much more tolerable.

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Jun 11, 2018

Extremely helpful, thanks a lot.

Agreed, turkish getups are rough as hell.

Jun 11, 2018

One thing that helps for cardio at least (if it works with your hours) is biking to work as part of your commute. Obviously this is more doable with some jobs than others, but the upside is that you combine your commute and workout time. This is better if you have a shower at work, though.

"There's nothing you can do if you're too scared to try." - Nickel Creek

Jun 11, 2018

For the bankers here, what types of gym discounts do you get from your company? Just curious Thanks

Jun 11, 2018

Know a guy that works out at the end of the day if its not too late (let's say before 1:00). We have a 24/7 gym were he goes for about 40-50 min, calls the cab when he comes back from the shower and takes the cab in sweatpants and a hoodie (nobody cares at 2:00+ AM).

He says it allows him to sleep really well as he is mentally and physically exhausted. He comes into the office 9:30, so I expect he wakes up around 8:30.

Jun 11, 2018
Insomnia_Banker:

Know a guy that works out at the end of the day if its not too late (let's say before 1:00). We have a 24/7 gym were he goes for about 40-50 min, calls the cab when he comes back from the shower and takes the cab in sweatpants and a hoodie (nobody cares at 2:00+ AM).

He says it allows him to sleep really well as he is mentally and physically exhausted. He comes into the office 9:30, so I expect he wakes up around 8:30.

I used to do evening workouts. Both BBs I worked at had in-office gyms that were decent. I'd wait for the senior people to clear out around dinner time and get a workout in for an hour or so before ordering my Seamless on weeknights. I'd try to do 2 weeknights and 1 weekend workout.

    • 1
Jun 11, 2018

When I was able to climb, I'd lift twice a week in the "dead equity hours", ie from 10 to 11. Now because of the finger injury, once a week I do a session with a coach (it's all rock-climbing specific lifting) and do another 3 sessions on my own. Gym is practically empty at those hours.

We are men of action. Lies do not become us.

Jun 11, 2018

Jesus Christ I'm so glad I'm not in banking anymore.

Pours self a whiskey because it's 7:30pm and I got home at 6:00pm, already got my lift in and can still finish an entire movie before my luxurious 11pm bedtime

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Most Helpful
Jun 12, 2018

Diet is everything. You're an athlete so you already know this. If you want to stay shredded like cheddar cheese, you have to do it in the kitchen.

Seamless is going to be your enemy. Our natural human impulse is to max out every single cent of the dollar allowance. Even with healthy options like Muscle Maker Grill or something similar, I realized I'd always order a second entree and wolf it down just because "Hey, I don't want to waste the money." It doesn't matter if it's the healthiest thing, too many calories means you're going to bloat up like a puffer fish when you're trying to stay lean like Mr. Clean.

I didn't have Sweetgreen as an option when I was in the trenches. If it had existed, I'd have been on it like white on rice. The app is clutch. Punch in your order in advance for a specific time, pick it up without waiting in line, and get back to the desk easily.

Life is easier if you're at a bank that has a gym in the building. As long as your group isn't a complete bonerkill zone, you ought to be able to step away for an hour at 8pm during dead time.

Get a 24-hour gym membership. Equinox is great, but they usually close at 11 on weekdays and 9 on weekends. You want the option to go at either 7:30am or 11:30pm once you've figured out whether you're routinely getting caught in the bullpen on late-nighters or not.

If you can lift heavy at least two out of five weekdays and on both weekend days, you're hitting a 4x weekly schedule. Your weekends ought to be the real power days (legs and/or back, depending on whether you split or stack squats and dead on the same day) because you get to sleep in and are thus best rested.

I was at different banks as a summer and an analyst, so I had different schedules at each place. I lifted 4-5x weekly all the way through. As a summer I did it at nights and on weekends (had to grind chasing the offer). As an analyst I stepped out in the early evening twice a week, usually did Friday mornings (knowing I wouldn't want to be in the gym that night), and hit both weekend days.

I got made fun of as a summer, but then at the group outing when I got into the pool and played volleyball at the MD's Hamptons house, everyone was mirin'. Same thing as an analyst when we played shirts vs. skins football on the country club lawn in front of the whole group.

In short, make sure you pay for a 24-hour gym even if you have one in your office building. Be religious about getting it in at least twice during the week. Use the weekends for your two-hour power sessions on the dominant muscle groups.

In the name of our lord Brodin, wheymen.

    • 8
Jun 13, 2018

epic ahahaah thanks!

Jun 13, 2018

I would NOT have thought APAE was such a gym bro reading all of his super eloquent and informative posts. Boss. Banana heading your way (but don't eat it because keto diet is the way to go).

Jun 12, 2018

Didn't read the whole thread, but if you don't have the time and want a great workout....Try P90X3 (it's a 30 minute version) About 15 different workouts so you get bored. Incredible total body, strength and cardio. It or any Hiit type workout )high intensity interval training) will do.

Great for your core too.

    • 1
Jun 12, 2018

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Jun 19, 2018
Jun 19, 2018
Jun 19, 2018