Post vacation workouts

Riding 17 miles and going for a long run weren’t enough to keep me from struggling through my first two workouts after a nice long, relaxing vacation.

Nope. Those first two workouts back always suck.

You don’t feel as strong AND you feel way more sore than you should the next day.

Yesterday, I decided to push through a back and chest workout. Why bench is definitely not my favorite thing, the worst exercises were definitely the decline push ups, TRX back flyes and decline climbers.

Barbell Flat Bench 5 sets of 3 reps
paired with
Pull ups 5 sets of 5

Decline Push Ups 3 sets of 15
paired with
1 arm dumbbell row 3 sets of 10 each side

DB Chest Flyes 3 sets of 10
paired with
TRX Back Flyes 3 sets of 10

Decline climbers 3 sets of 10
supersetted with
Front to side raises 3 sets of 10
TRX Inverted Rows 3 sets of 10

Tricep pushdown 3 sets of 15
paired with
Isolated Bicep curl 3 sets of 10 each side

Cable curl 3 sets of 15
paired with
Ab roller 3 sets of 10

So after yesterday I definitely wanted to avoid upper body today. So instead we murdered our legs.

Heavy Back Squats 5 sets of 3

Conventional Deadlift 5 sets of 10
paired with
Box Jumps 5 sets of 10

Cocktail Lunges 3 sets of 5 each side
paired with
KB Single Leg Squats 3 sets of 8 each side

Romanian Deadlift 3 sets of 10
paired with
Sumo Squat 3 sets of 10

And to finish the workout we did plank holds (front plank, side planks and glute bridges).

All in all two very intense first workouts back. Hey might as well dive right back into it right!?!

Posted on December 20, 2011, in Benefits of doing "man" exercises, Workout and tagged , , , , , , . Bookmark the permalink. Leave a comment.

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