1st Post Vacation Workout

I’m back home from a two-and-a-half week vacation in the beautiful country of Thailand. If you’ve been following my posts you’ll know I worked out a few times but nothing hardcore. Although I ate a ton of delicious Thai food, we did a lot of walking and I’ve actually dropped some weight. So this morning was my first real workout after being back home.

Monday is usually dedicated to training back and sometimes a little biceps, but I wanted to throw in some exercises for quads as well. My legs are where I can tell I lost the most size so I’m going to train them more frequently this week to get them back up to par. Here’s this morning’s workout below:

Post Vacation Workout


Seated Rows: 10 x 10
Lat Pulldowns: 10 x 10
Plate-Loaded Rows: 10 x 10


Preacher Curls: 5 x 12
Dumbbell Curls: 3 x 8


Leg Extensions: 5 x 15
Leg Press: 5 x 12-15


Seated Calve Raises: 5 x 12



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Since I’m still suffering from jet-lag, I knew my training wouldn’t be super intense. I also didn’t use the amount of weight I normally use. So I chose the volume route, especially for back since that was my primary workout (I used the German Volume Training 10 x 10 method for back).

Tomorrow is chest and triceps. I ate really good yesterday and plan to fuel up today. I’ll consume a lot of calories this week but the following I’ll tighten up my diet. Right now the focus is gaining back the size and strength I lost, which is minimal.

Train with Passion,


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