As you know, I went on vacation last Sunday and just got back home.
I used the vacation as a break from my diet and gym intensity but still managed to stay active.
I hit the gym three times during the week for push, pull, and leg days, and I averaged over 25,000 steps daily.
While on vacation, I enjoyed plenty of healthy carbs after 4 months on the keto diet .
Unfortunately got an ear infection from swimming. I’m currently treating it with ear drops.
Starting today, I’m back to intermittent fasting and a lower-carb diet. I’m aiming to transition back to keto and incorporate prolonged fasting again.
Vacation Workouts
Push Day
• Dumbbell Bench Press:
• 50 lbs x 20 reps
• 3x 60 lbs x 12 reps
• Dumbbell Shoulder Press:
• 50 lbs x 8 reps
• 3x 60 lbs x 6 reps
• Pec Deck:
• 210 lbs x 6 reps
• 3x 190 lbs x 8 reps
• Lateral Raises:
• 4x 20 lbs x 10 reps
• Triceps Press Down + Overhead Triceps Extension (Rope):
• 4x 55 lbs x 8+8 reps
Pull Day
• Lat Pulldowns:
• 100 lbs x 15 reps
• 160 lbs x 12 reps
• 2x 220 lbs x 8 reps
• Machine Cable Rows:
• 2x 85 lbs x 12 reps
• 2x 140 lbs x 10 reps
• Cable Lat Pulls:
• 3x 50 lbs x 12 reps
• Cable Face Pulls:
• 3x 50 lbs x 12 reps
• Hammer Curls:
• 3x 40 lbs x 12 reps
• Dumbbell Triceps Extension:
• 3x 35 lbs x 8 reps
Leg Day
• Barbell RDL:
• 5x 175 lbs x 10 reps
• Seated Leg Press Machine:
• 4x 250 lbs x 12 reps
• Seated Leg Curls:
• 4x 130 lbs x 12 reps
• Seated Calf Raises:
• 5x 90 lbs x 20 reps
I used the vacation as a break from my diet and gym intensity but still managed to stay active.
I hit the gym three times during the week for push, pull, and leg days, and I averaged over 25,000 steps daily.
While on vacation, I enjoyed plenty of healthy carbs after 4 months on the keto diet .
Unfortunately got an ear infection from swimming. I’m currently treating it with ear drops.
Starting today, I’m back to intermittent fasting and a lower-carb diet. I’m aiming to transition back to keto and incorporate prolonged fasting again.
Vacation Workouts
Push Day
• Dumbbell Bench Press:
• 50 lbs x 20 reps
• 3x 60 lbs x 12 reps
• Dumbbell Shoulder Press:
• 50 lbs x 8 reps
• 3x 60 lbs x 6 reps
• Pec Deck:
• 210 lbs x 6 reps
• 3x 190 lbs x 8 reps
• Lateral Raises:
• 4x 20 lbs x 10 reps
• Triceps Press Down + Overhead Triceps Extension (Rope):
• 4x 55 lbs x 8+8 reps
Pull Day
• Lat Pulldowns:
• 100 lbs x 15 reps
• 160 lbs x 12 reps
• 2x 220 lbs x 8 reps
• Machine Cable Rows:
• 2x 85 lbs x 12 reps
• 2x 140 lbs x 10 reps
• Cable Lat Pulls:
• 3x 50 lbs x 12 reps
• Cable Face Pulls:
• 3x 50 lbs x 12 reps
• Hammer Curls:
• 3x 40 lbs x 12 reps
• Dumbbell Triceps Extension:
• 3x 35 lbs x 8 reps
Leg Day
• Barbell RDL:
• 5x 175 lbs x 10 reps
• Seated Leg Press Machine:
• 4x 250 lbs x 12 reps
• Seated Leg Curls:
• 4x 130 lbs x 12 reps
• Seated Calf Raises:
• 5x 90 lbs x 20 reps