Im sick: Workout Planning Help

[silverwex]

So ive had the flu for the past two days - Im about 70% at the moment and should be back to near full health tomorrow.

Problem is, Im currently missing my LEG DAY workout (squats, SLDL, calf rises)

The earliest Ill be able to workout now is Friday (back/bicep day).

Thing is, my squats are really important to me and I need to keep them going, Im worried ill lose strength if I dont hit my legs hard soon!

So, instead of B/B day would this be ok?:

3x Preacher

3x Pinwheel Curl

3x Pull Up

3x SQUATS (instead of normal deadlifts for back)

Thanks guys.

 

[RedPill]

Although I'm rarely sick, I own a business and sh!t happens all the time that messes up my routine. There's a few personal guidelines I use to deal with it:

1) My *scheduled* split has me lifting tue-thur-sat-sun. If I can't make it to the gym a day I'll just push everything back a day and make up for it on a mon-wed-fri to try to get my routine back in place within a couple days. The golden rule for me is no lifting more than 2 days in a row.

2) Leg day is sunday because I'm least likely to have a problem getting to the gym that day, and also I'm rested and the gym isn't crowded.

3) I don't ever deviate from my split sequence. If chest day is next in the rotation, I don't care what day of the week it is, etc. If my routine is way behind and I want it back on track, it's much better to take an extra day off than skip workouts or overtraining yourself. What usually ends up happening is I'll end up doing 4 complete weeks of lifts (16 workouts) in 5 weeks' time.

It's nice to stay in a perfect routine when you do the same muscle groups on the same day of the week, week after week, but if you're any busy at all (or if you get sick or hurt or whatever), it's just impossible to do consistently.

A long answer to your question, hopefully it helped. Do leg day friday, and back day sat or sun. Don't half-ass it by combining workouts. It's not going to kill your gains by taking an extra day or two off, but it will hurt your progress if you take a whole extra week off.

 

[semag]

how about you do this silver:

squat,
pullups
2xSLDL (a little higher rep, don't break anything by going heavy, go maybe 2 sets of 8 or 10)
1-2 sets of bicep.

I think that might help ya out.

 

[manuva]

Rest completely. You will lose strength being ill, but thats due to illness and not missing a day in the gym. Research shows our muscles continue supercompensating (increasing in strength) for up to 3 weeks after a workout. There is no chance you'll lose strength, in fact your body will probably be stronger for it.

"If you can't give 100%, you're better off not training." - Michael Johnson, sprinter.

 

[silverwex]

Excellent, thanks for the help guys.

Redpill:
Thanks for that interesting reply, good points...

Manuva:
You're right, Ill only workout when Im back 100% - which will prob be tomorrow anyway! Im about 80% today.

Semag:
Cheers for that variation - I think Ill do that!

 

[silverwex]

On a side note:

I reckon Ive had about 14 protein shakes over the past 2.5 days as I havent had much of an appetite and needed to get down as much protein as easily as possible! Uggh!!!

I hate being sick - good thing Im hardly ever ill.