This past week on Thursday my alarm went off at 4:30am as usual and I felt like a freight train had hit me. You know when you are in that really deep sleep and when you awaken it feels like gravity is at a x3? Yeah, it felt like that. This wasn’t surprising as I had hit Spin Class on Monday and Wednesday, lifted weights the past 7 days straight and had been back to the elliptical machine earlier in the week as well. So I made a game time call and decided it was best to get the extra 2 hours of sleep for recovery.
Of course that meant I still needed to do my workout at lunch and Thursday was a busy day at work. My lifting schedule called for chest and quads. I only had about 30 minutes including travel time. So I changed, hit the decline chest press machine for 4 sets of 10 then switched to the leg extension machine for 4 sets of 10. I still had a few minutes left so I hit one more set on the decline machine then switched back to the leg extension for a 5th set. I took minimal rest between sets (30-60 seconds) to up the intensity of the workout.
So, in the wake of having an excuse to skip a workout I instead shortened it greatly and upped the intensity to make up for the lower volume. By the way, I could feel a twinge of lactic acid soreness in my quads the next day so the work completed was enough to get the job done.
Note that I had been going non-stop on training for over a week. These sleep-ins don’t happen often, but it’s fine when they do as long as you have a back-up plan. In this case I suggest listening to your body. Just make sure your body isn’t telling you to sleep in and skip the workout three days a week.
I had just enough time to get something in which turned out to be just enough. In this I stayed consistent with my training.