Post-holiday workout

I was on holiday with Wifey, Sonny, Girlie and Mummio for slightly over a week and have stopped working out for almost 2 weeks. During this period, I only ate 3 main meals a day (and not the usual 6-7 times a day) and enjoyed a lot of red wine (I'm on holiday!!! ;-P). I was also off all forms of supplement. No point watching your diet when you're on holiday, eh? *LOL*

When I first returned to the office, my colleagues commented that I've lost weight. Oh no! I think it must have been due to the lack of creatine, water and food.

No worries. I can always get back into my diet and workout routine...But I dread hitting the gym again after a 2 week break :-(

How do you ease yourself back into the gym? For a start, never try lifting the same weight as you last lifted before your holiday. You'll need about 2 weeks to recondition yourself and build up the momentum physically and mentally. Try lifting the same weight as you last lifted and you'll disappoint yourself. Always lift lighter say 75% - 80% of your previous weight to recondition your muscles. If you can maintain the number of reps and sets, good on you. If not, reduce either the number of reps or number of sets.

As an example, let's assume you've previously deadlifted 100kg x 12 reps x 4 sets. You can reduce the weight to around 80kg and try maintaining 12 reps x 4 sets. If you are not able to achieve 12 reps x 4 sets, you may want to try 10 reps x 4 sets or 12 reps x 3 sets. In the second week, increase the intensity- weight, reps or sets. Once you reach the third week, you'll be able to lift the same weight as you last lifted before you holiday. Remember, the idea here is to ease yourself back into the gym and build confidence. This approach is also beneficial to your body as it'll avoid any potential injury from occuring. When you are mentally strong, you'll be able to lift heavier. Working out is as both a mental and physical process.

Time to hit the gym again! :-)

Non-PT #18 (Chest & Front/Side Delts)

Machine pectoral flye, full & pulses
47kg x 15 reps x 20 reps x 4 sets

Flat barbell bench press

50kg x 12 reps x 2 sets
55kg x 10 reps x 2 sets
60kg x 8 reps x 2 sets

Machine incline press

25kg per side x 12 reps x 4 sets

  

Machine decline press

20kg per side x 12 reps x 4 sets

  

Incline dumbbell chest press and incline dumbbell flye

40kg and 20kg per dumbbell x 12 reps x 3 sets

Seated machine lateral raise
25kg x 15 reps x 4 sets 

Shoulder press 21s

20lbs x 4 sets

Non-PT #17 (Back & Rear Delts)

Straight arm pulldown
20kg x 20 reps x 3 sets
30kg x 10 reps x 2 sets

Assisted pullup

40kg x 10 reps x 4 sets

Deadlift

80kg x 10 reps x 4 sets

Wide grip barbell row

20kg x 15 reps x 1 set

30kg x 12 reps x 1 set

40kg x 8 reps x 3 sets

Seated close grip cable pulldown

40kg x 15 reps x 1 set

47kg x 12 reps x 1 set

57kg x 8 reps x 1 sets

Bendover lateral raise (10 seconds rest between sets and 1 minute rest between giant sets)

4kg x 10 reps x 5 sets x 2 giant sets

Non-PT #16 (Legs, Arms, Chest & Front/Side Delts)

Seated incline leg press

80kg x 25 reps x 4 sets

EZ barbell curl & French press (focus on negatives) 

20kg & 20kg x 15 reps x 15 reps x 4 sets 

Machine pectoral flye

33kg x 20 reps x 3 sets
61kg x 12 reps x 3 sets

Machine incline press

25kg per side x 12 reps x 3 sets 

Lateral dumbbell raise with 10 seconds rest between each set
6kg per side x 10 reps x 10 sets

Seated dumbbell shoulder press with 10 seconds rest between each set
8kg per side x 10 reps x 10 sets
 

Whey protein

Whey protein plays an important role in my daily diet. Don't get me wrong, it is not used to replace my main meals. Instead, I use it between my main meals and before I hit the gym. On workout days, I would have whey protein shake at 11am, 4pm and before my workout session at about 7pm. I only consume twice on non-workout days, i.e. at 11am and at 5pm.

Whey protein is high quality, natural protein that is rich with amino acids and is important as it helps to restore protein in your muscles. When you workout, protein in your body depletes and whey protein provides the requisite amino acids to prevent muscle deterioration. On non-workout days, whey protein helps to build mass and repair your muscle tissues to promote muscle growth.

 

Other benefits/uses of whey protein are as follows:-

1. Strengthens immune system
2. Promotes bone health and overall well being
3. Used to speed up healing of wounds or burns
4. Used in weight management diets

 

 

An interesting point to note is that although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels compared to these alternative foods. 

As a word of caution, although whey protein is a natural food, too much of it carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended. 

PT #14 (Chest & Front Delts)

Machine pectoral flye
33kg x 20 reps x 3 sets
61kg x 12 reps x 3 sets

Flat Guillotine barbell chest press
40kg x 20 reps x 2 sets
50kg x 12 reps x 2 sets

Incline reverse grip barbell press
30kg x 12 reps x 3 sets

Flat close grip dumbbell press
14kg x 15 reps x 3 sets

Reverse gripe machine incline press
20kg x 15 reps x 3 sets

Machine shoulder press (10 seconds rest between sets and 1 minute rest between giant sets)
20kg x 10 reps x 10 sets x 3 giant sets

PT #13 (Back & Rear Delts)

Straight arm pulldown
20kg x 20 reps x 3 sets
30kg x 10 reps x 2 sets

Assisted clock pullup
40kg x 10 reps x 4 sets

Seated back shrug and seated cable row
57kg x 10 reps x 8 reps x 4 sets

Deadlift
80kg x 8 reps x 4 sets

Machine rear delt flye
33kg x 20 reps x 4 sets