Something is better than nothing.
Today I didn’t have any plan to train, but wanted to do something.
So I picked a muscle group I hadn’t yet trained this week (chest) and did an off-cuff session.
The Session
Cable Flyes
2 sets x 20 reps
Low Incline Dumbbell Press
1 set x 5 reps @ heavy
1 set x 14 reps @ moderate
Decline Barbell Bench Press
1 ‘double drop’ set, each weight just short of failure
Push-Ups
1 set to failure
With warm-ups and rest times etc, this took no longer than 40-minutes.
If your intention is to really push your training in a week or two, sessions like this will keep you ticking over and mentally switched on in the mean time, ready for the big January shift.