Hi all,
Two weeks from now I'm going on vacation. It will be for one and week and I will not have access to a gym. I would like to try and stay at least somewhat on track throughout it.
I'm doing Fierce5 and I know I won't be able to continue it there, but does anyone have any suggestions for good bodyweight programs I could do?
Also, does anyone have any advice about lifting and taking a week off? My plan is to find a good bodyweight program, eat enough protein and stay relatively close to my calories and macros (although I know it won't always happen). I'm looking for a good balance between enjoying my vacation which is the priority and still staying strong and ready for when I get back.
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Thread: One-Week Vacation
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06-10-2019, 03:25 PM #1
One-Week Vacation
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06-10-2019, 04:07 PM #2
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06-10-2019, 05:09 PM #3
- Join Date: Jun 2015
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Pffft, a whole week? I semi routinely take a week off and do nothing but eat and sleep, it's good for you to rest and fully recover.
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06-10-2019, 06:12 PM #4
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06-10-2019, 06:32 PM #5
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06-10-2019, 06:35 PM #6
Just take the week completely off. A week is a perfect period to take a break and let your body rest and recover. After that week you’ll get back to the gym feeling rested and refreshed.
As to food intake just enjoy yourself but don’t go completely crazy. If you gain a couple of lbs it’s fine. You can lose that after your trip and most of it will be water weight anyway.
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06-10-2019, 06:55 PM #7
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06-10-2019, 06:59 PM #8
Agreed, rest and recovery is underrated and just the thing after hitting the iron hard and staying dedicated in the long run.
A few months ago I strained the left part of my back on heavy Zerchers and rested it and took a break from the iron for around 3 days, then resumed 2 workout days later in the week and I felt stronger than ever and progressed nicely those days (I bet the effect would've been even greater if it was the whole week, but it was driving me crazy not hitting the iron that particular week)...
But anyways this is a relevant subject to me since next week I'm gonna be on vacation from work for two weeks and plan to take at least one week off from lifting (just feel like I need a mental and physical break from the iron and what better time then on that time off).
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06-11-2019, 03:57 AM #9
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06-11-2019, 05:41 AM #10
I agree that taking a week off from lifting can be beneficial, but if you need ideas for body weight exercises, here's two excellent sites:
https://www.youtube.com/user/redefiningstrengthOC
https://www.youtube.com/channel/UCZI...NjVpP-oLMHpeDw
Also, realize that isometrics prevents muscle loss.
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06-12-2019, 12:35 PM #11
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06-12-2019, 12:45 PM #12
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06-12-2019, 03:47 PM #13
I'd continue where I left off personally, because assuming you're warming up properly you'll get a feel for how you're feeling under the bar as you gradually jump into your working weight.
As for reps keep on pushing toward your target number of reps, if you reach it excellent then add 5, or 10 lbs more, if you don't reach it just stay with the remaining working weight until you do for each lift.
Actually I'm taking 2 weeks off myself from lifting, because I'm on vacation next week and this week I went outside to lift and I really wasn't feeling up to it (probably just beat up from the consistency from lifting, work and taking things on the run), the rest of this week however, I'll take some walks outside and do some bodyweight movements to focus on some core work inside...
Some of my personal favorites are pushups, elevated pushups (with feet on top of a bench, chair, bed etc...), probably some pullups and chins and maybe some ab wheel rollouts, or timed planks.
Before I decided to take this break, I was lifting mostly 3 days out of the week full body (occassionally 2 days depending on how I felt/if I was able to fit it in, but no less than 3, or 2 days each week) and what has to be about close to 15 weeks straight now if not more than that (before that I was still consistent out of the months and years before, but had some occassional extended times off and deloaded a bit, but that was mainly on me slacking a bit, but then getting back to things).
Edit: So being my stubborn self and kinda beat up, I went ahead and lifted and did Workout A and will do Workout B on Friday (not gonna do Workout C this week and make it a 2 day workout week), then gonna take just the full one week off instead of two weeks.Last edited by Deep-Voiced-One; 06-12-2019 at 06:27 PM.
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06-12-2019, 04:46 PM #14
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06-13-2019, 12:01 PM #15
- Join Date: Apr 2013
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Hi guys, has anyone told the OP he should just enjoy his vacation and that he doesn't need to worry about losing his gains if he doesn't lift for a week?
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06-13-2019, 01:21 PM #16
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06-13-2019, 01:25 PM #17
- Join Date: Jun 2015
- Location: South Carolina, United States
- Age: 50
- Posts: 2,528
- Rep Power: 14678
SQ 475# 5/26/17 wraps
BP 340# 7/13/19 paused
DL 455# 10/19/19 beltless
OHP 205# 1/12/19
()---() York Barbell Club #72 ()---()
──<//>─<\\>── BWTG Cluster #15 ──<//>─<\\>──
[M]====[6]▪ Mech6 Crew #32 ▪[M]====[6]
▪█─────█▪ Equipment Crew #70▪█─────█▪
https://forum.bodybuilding.com/attachment.php?attachmentid=9015131&d=1541967331
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06-13-2019, 01:54 PM #18
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06-13-2019, 02:05 PM #19
A week? just take it off. Want something to do? Do your dynamic warmup routine for 15 minutes and call it a day. Gone 2-4 weeks? Then, try to find a replacement. My son was on an Orchestra tour of Europe for 3 weeks during training for his Indoor Track season (college thrower). I bought him a TRX that he took with him. Fortunately a couple of the hotels had decent gym's so he could get lifts in, otherwise he used the TRX. He came back and was able to resume his training without lag.
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06-14-2019, 11:31 AM #20
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06-14-2019, 03:33 PM #21
- Join Date: Apr 2013
- Location: Kansas, United States
- Age: 40
- Posts: 22,368
- Rep Power: 97619
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06-14-2019, 03:56 PM #22
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06-16-2019, 10:45 PM #23
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06-17-2019, 10:32 AM #24
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06-17-2019, 10:56 AM #25
Some active recovery can be good.
Walking,swimming and biking could all be options.
I like to take TRX type straps with me when traveling, i use lifeline brand.
They fit in a door frame with a closed door and you have lots you can do with bodyweight from there.
Leaning push ups,row,squats,curls,tricep extensions are some things can be done as well as many others.
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06-17-2019, 11:02 AM #26
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06-17-2019, 01:55 PM #27
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06-26-2019, 09:07 AM #28
Thought I'd bump this thread and give an update, I took the week off from lifting last week after around close to the 5, or 6 months of lifting consistently and while I was having some lifting withdrawal and feeling a bit miserable away from the iron, I followed through with the week off even getting some walking and acupuncture in here and there on certain days.
When I resumed lifting on Monday, my strength, CNS, heart rate and lung capacity after working sets felt fresh and I didn't have to lower the amount of weight, I felt great...I maybe got a few reps less on a few movements later in the workout than I normally would, but nothing too significant.
I'll say this from my own personal experience with the week off from lifting religiously...try to assure that the time you take off is as stress free as possible while being productive and relaxing (if possible) and try to eat good here and there and stay hydrated well even on off days (common sense, right?) and cheating a bit here and there won't hurt too much, I had a burger, or two and some beers here and there throughout the week and things were fine, just keep the balance right and you'll be good.
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05-22-2024, 03:40 PM #29
It is always my biggest struggle to find a good gym on vacation. Hope i not gonna have those struggles in my upcoming trip to Slovakia. A vignette is essential for accessing Slovakia's motorways https://slovakiavignette.eu. We purchases one in advance to ensure our trip is legal and stress-free. With a vignette, you can explore Slovakia's stunning landscapes without worrying about fines or disruptions.
Last edited by jerrymorelos; 05-24-2024 at 02:53 PM.
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