I’ve had a busy last few days in transit, travelling between my home town and the snow. I always try and maintain as active as I can when travelling but don’t beat myself up if I miss a work out. I just make sure I’m still eating healthily. Or vice versa, if I relax my diet on holidays I compensate with harder workouts.
The one thing I do before any trip I take is to plan my food. I ensure I have my breakfast (oats and protein shake) for each day I’m away, snacks of carrots, nuts, apples and raw broccoli to much on while travelling. Then as soon I get to where I’m going I head to the supermarket to stock up on basics like fruit and veg, cottage cheese, tinned salmon and natural yoghurt.
To make up for my trip away, I really pushed myself in RPM yesterday keeping my heart rate up around 90% in all intervals and not letting it get below 170 beats per min. I then followed this up with an intense back work out today. I used different grips and focused on making it a cardio based weights workout.
Cardio Based:
Bent Over Row super set with Over Head Barbell Presses x 3 sets
One Set is:
Row + 5 Presses
Row + 4 Presses
Row + 3 Presses
Row + 2 Presses
Row + 1 Press
Doing this as quickly as possible to keep the heart rate up but maintain form
Lat Pull Down – Pulsating 8 reps, 6 reps, 4 reps, 6 reps
Cardio Based:
Horizontal Pull Ups super set with Dumbbell Bent over rows x 3 sets of 10 reps
Reverse Flys – Pulsating 8 reps, 6 reps, 4 reps, 6 reps
Tomorrow I have personal training that will be outdoors, and I’m hoping to follow that up in the afternoon with a nice heavy leg session. I miss the burn
Never fear shadows.... that always means there is a light shining somewhere. Jonathan Santos
Px
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