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What I Did on My Week Off

Most of us will treat a week off from the gym as just that: a week away, usually indulging in some bad food, and giving our joints, tendons, and ligaments a break.

I have a quote I tell almost every client:

“Don’t schedule time off. Life will do it for you.”

In other words, life will find a way to keep you away from the gym, your workouts, and anything else that has you on a productive schedule toward your physique goals. Things like family matters, injuries, sickness, natural disasters, or anything else you can imagine will surface and take their toll.

So I say train, maintain, and keep on the gain train until you either experience one of these episodes or you simply start getting burned out and desperately need a break of sorts.

How to take a break

Aside from the obvious scenario of enduring some sort of serious setback such as a sickness or injury there are some loose rules I follow when I’m in need of a break due to a muscle strain or the all-too familiar burn out we all experience.

If I’m just burned out, my body isn’t getting the pump I want in the gym, I feel flat and low on energy, my appetite has waned, and/or I’ve just lost my enthusiasm to show up to the gym I’ll take some deliberate action.

I will take one of two options. Option one, I will take around three or four days off from the gym completely. It’s not a week, which feels too long to me. It’s just enough time to start missing the gym by day four or five and regain that excitement and enthusiasm to get back to work.

Option two would be taking a week or two to downshift my training. That is to avoid taking any sets to muscular failure, reduce my volume and load a bit, and not pour on the intensity so much. I get in, get a little pump, eat a little more, and get on with my day. In other words, each workout isn’t taken as a step forward in progress, it’s seen as maintenance only. The pressure is off.

What I did on my week off

This past week I took a bit of a hybrid approach to those listed above. I started to battle a severe tightness in my shoulder which spread to my other shoulder and neck areas. My range of motion was terrible and I knew instinctively that it was something I shouldn’t fight through. It was time to take some time off.

But I wasn’t ready to take a break.

I decided to give my upper body a full week’s rest. No training from the waste up at all.

Instead I focused on lower body only for that week. In order to train more days than not I decided to split my leg training into two days working everything twice. It was broken down like this:

Monday: Quadriceps
Tuesday: Calves and hamstrings
Wednesday: Off
Thursday: Quadriceps
Friday: Off
Saturday: Calves and hamstrings

Each workout looked a little like this:

Leg extension 3-4 x 20
Leg press 3 x 20
Box squat or Bulgarian split squat 3 x 12-15

Standing calf raise 3 x 10-16
Seated calf raise 3 x 10-16
Seated leg curl 3 x 10-16
Standing single leg curl (on leg extension) 3 x 10-16
Romanian deadlift with dumbbells (optional) 3 x 12

This enabled me to keep training all the while taking a break where it was needed most. Additionally, I was able to keep training most days of the week and not bury myself with a ton of volume and intensity each workout since I split my leg training up like this.

What’s next? Well, with much-needed rest my shoulder feels better and I will be posting on here soon about what split and routine I’ll go to next.

Stay tuned.

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Categories
Blog Training Workouts

My Current Complete Workout (Full Program)

I’ve received several messages from those who wanted to see my current workout in full. Thanks for the messages and here you go.

First a couple of points to be made:

  • I train around five or six days per week. I usually go with Monday, Tuesday, Wednesday, Friday, and Saturday.
  • Each workout is an hour or less. Any longer and I’m not keeping track of rest periods enough.
  • I’m 45 so my reps are higher these days. This has actually proven to be better for muscle mass, for me at least.
  • Rest periods are kept between 30 (for smaller groups) and 60 seconds (for larger groups). Pay very close attention to this. It’s the special sauce in how all this works.
  • I operate my training on an A and B routine. I have two workouts for each day that I rotate on a regular basis. This keeps it interesting.
  • I’m more interested in putting on muscle and reshaping my body instead of building pure strength. These workouts will still get you stronger, but that’s not the main focus.
  • Abs are trained each day except leg day. 3 or 4 sets of crunches and 3 or 4 sets of leg raises.

Group A

Day 1:

Incline bench barbell press 4 x 10-20
Flat bench dumbbell press 4 x 10-20
Feet inclined push up 3-4 x as many as possible

Cross bench dumbbell pullover 3 x 10-15

Wide-grip pull up 4 x as many as possible
T-bar row 4 x 10-20
Medium-grip pulldown 3-4 x 10-20

Day 2:

Standing dumbbell side lateral raise 4 x 10-20
Bent-over rear lateral raise 4 x 10-20
Front plate raise 3-4 x 10-20
Barbell shrug 3 x 10-15

Single arm cable pressdown 4 x 10-20
Lying triceps extension 4 x 10-20
Incline bench dumbbell curl 4 x 10-20
Barbell curl 4 x 10-20

Day 3:

Standing calf raise 4 x 10-20
Seated calf raise 4 x 10-20

Leg extension 3 x 20
Leg press 3 x 20
Walking lunge 3 lengths
Dumbbell Romanian deadlift 3 x 10-15
Leg curl 3 x 10-20

Group B

Day 1:

Incline bench dumbbell press 4 x 10-20
Incline Hammer Strength press 4 x 10-20
Floor push up 3 x as many as possible

Cross bench pullover 3 x 10-15

Close-grip pull up 4 x as many as possible
Bent-over barbell row 4 x 10-20
Wide-grip pulldown 3-4 x 10-20

Day 2:

Seated side dumbbell side lateral raise 4 x 10-20
Seated dumbbell shoulder press 4 x 10-20
Cable rear lateral raise 3-4 x 10-20
Dumbbell shrug 3 x 10-20

Overhead rope triceps extension 4 x 10-20
Dumbbell lying extension 4 x 10-20
Standing dumbbell curl 4 x 10-20
Straight bar cable curl 4 x 10-20

Day 3:

Seated calf raise 4 x 10-20
Standing calf raise 4 x 10-20

Leg curl 3 x 10-20
Dumbbell Romanian deadlift 3 x 10-15
Leg extension 3 x 20
Rear foot elevated Bulgarian split squat 3 x 10-20 each leg
Leg press 3 x 20

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