workout routine

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New TrainRite Logbook feature: Pre-planning Workout Guide!

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Hi all! I wanted to bring your attention to an exciting new feature that will ship with every TrainRite Logbook order!

The TrainRite Workout Guide  allows you to pre-plan a rotating 2 week fitness routine. This is a great addition to the logbook in the sense that you'll fill out the chart well in advance, so when you show up to the gym you've already done the hard work and know exactly what you're working that session.

I do this myself, and has been a critical step in creating well rounded workouts and meeting my goals. I've received an overwhelming request for this feature from current TrainRite users that I've shown my chart to. I rarely repeat exercises over my 2 week rotation, so my pre-planned routine can actually outlast my 90 day TrainRite Logbook.

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Top 3 reasons to pre-plan your routine with the TrainRite Workout Guide?

1. Saves you time. By spending the time and doing the  hard work upfront, you're never scrambling to dream up your workout while on the way to the gym.

2. Forces you to take a step back and get a birds-eye view of how effective your workouts are. You'll see which muscle groups you're overlooking, or overworking, and help you gear your workout routines to meet your goal

3. Expands your horizons. You'll take more time researching new exercises and training techniques while you fill out your guide. The more variations of exercises and techniques you use, the less "routine" it will actually be!

How do I use it?

1. Choose up to 6 days per week, and fill out the top row of the chart for each week. I workout Monday through Saturday, with Sunday's off for rest - so I'd fill out Monday, Tuesday, Wednesday and so on to Saturday.

2. Then under each day, choose the musclegroup(s) you're going to target. A few examples from my own guide are Fridays I workout Legs/Shoulders and Saturdays I hit my Back/Core.

3. Now just fill out the exercises you're going to complete and the SETSxREPS of each. Over the two week rotation you can use the same days for similar muscle groups, but try to choose different variations of exercises to work those groups. This will help you build muscle and prevent you from getting bored with your workouts. The more variations, the longer you can keep using this same routine. And don't forget to choose additional rest days!

4. Peel off the backing and stick it to the inside the plastic backing of your TrainRite Logbook.

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Where do I get one?

When you order any TrainRite Logbook, you'll automatically be shipped one.  http://trainrite.ca/products/

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Exercise

New Chest Variation: Neck Press

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I just added this bench press variation into my workout routine: the Neck Press If you're like me who constantly has a tight chest, you will FEEL this exercise - and feel it quickly. This is not an ego boosting, heavy-as-you-can-go movement: GO LIGHT to start. Trust me, you'll feel it. I use this exercise before I do my regular sets of bench presses.

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Take your basic bench press, but slide you body down low on the flat bench to allow you to lower the bar over your neck, rather than your chest. Bring the bar down slow, just until it touches your neck, pause, and bring the bar back up to your starting position.

Try this chest routine:

3x12 Neck Press superset with Pushups to exhaustion (no rest between) 3x12 Bench Press (superset with another muscle group) 3x12 Smith Press (superset with another muscle group) 3x12 Flat Bench Cable Flyes (superset with another muscle group) **I always try to superset with another muscle group to maximize a workout

Now tell me you don't feel that? You won't be able to lift the same weight after the Neck Press x Pushups, but still try to safely lift heavy sets to finish the workout. Keep your rest times short as you can.

Happy lifting

Matt for TrainRite

 

Exercise, Meal Planning, Shameless Self-promotion

What I DID Wednesday

So a friend of mine so politely suggested that maybe I should post more often. I like hearing suggestions from fellow readers and anyone really, so I figured I could start today. I’ve been asked this question fairly often, and this was actually her suggestion to me: What does your typical day look like as far as exercise and meals go? Well my dinner tonight isn’t really typical - I’m expecting to eat as many wings and drink as much beer as I can handle on a “school night”- but the rest really is. On a typical weeknight for dinner I’ll more than likely have some sort of meat (lean steak, chicken breast/thigh, salmon etc.) with salad, steam veg or similar.

Portion control isn’t really my strong suit, so I try to eat before 6:30pm so I don’t feel so full for the early morning workouts.

5:30am Workout: Glutes, Chest, Core (all superset)

Barbell Step-ups – 110lbs x   20, 17, 16 (these are the worst) Pec Fly Machine – 190lbs x 12, 12 ,12

Glute Kickback Machine – 170lbs x 12, 12, 12 each leg Incline Dumbbell Press – 2x70lbs x 10, 10, 9

Barbell Hip Thrust - 185lbs x 12, 12, 12 (looks so suggestive…) Cable Press - 110lbs x 12, 12, 12

Leg Raise with Dumbbell - 25lbs x 12, 12, 12 Torso Twist Machine - 190lbs x 15, 15, 15 each side

Horizontal Sit-up - 45lbs x 12, 12, 12 Sitting Oblique Twist (with Plate) - 25lbs x 25, 25, 25

Finished it off with a 5K run! Now I’m ready for Wing Night!

FOOD:

Before Workout (5:15am) – 5g BCAA, 1 scoop protein powder

Post Workout (7:00am) ­– 5g BCAA, 1 scoop protein powder

Breakfast (7:30am) – Overnight Oats

Snack (10am) – Broccoli & cauliflower

Lunch (12:30pm) – Pulled Chicken Lettuce Wraps (I made tons - I'm eating this all week)

Snack (2pm) – Hardboiled egg & Tandoori Masala Roasted Chickpeas

Dinner (6pm) – Wing night…. So wings and beer! (lots)

Exercise, Meal Planning

A note on being “Healthy”

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I found this great article written by Michelle Armstrong of The Oakville Nutritionist describing how it’s in our nature to make excuses for things we consider to be hard today in modern life. Take a look – it’s definitely a worthwhile read. Excuses are something I've always struggled with; the whole “I’ll just start tomorrow” excuse kept me smoking for much longer than I should have.

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When it comes to your own health and fitness, being “healthy” isn’t really that much work. Why do people think you have to be fanatic and eat only the most tiny, bland meals to be “healthy”? We all know we can’t just sit on our asses all day, that’s unhealthy. Our bodies are designed to be active, not sit in a chair all day (as I am currently doing). We’re not designed for a five-dolla-footlong for the majority of our meals either, much to the chagrin of my office cohorts.

I know everyone is sick of hearing about health and fitness fads and diets, I know I am. I’ve also been on the receiving end of many eye-rolls when I’ve spoken about my fitness regimen to friends and family too, haha. But really, if we all know it’s a necessary part of life, why the hell do we make it seem so complicated?

My basic rules:

-          Get moving. You don’t have to be a gym rat. Just get your heart rate up each and everyday

-          Make your own and eat a variety of foods. Leave the boxed processed foods for rare occasions and of course keep portions in check.

-          Manage your stress. Spend time doing things that make you feel good! I like building things J

Here are my reasons for leading an active life-style:

There’s just one – It just makes me feel good. You’ll never see me smile as wide as when I’m playing hockey, in a good groove running or at the gym, mountain biking, and so on. It’s a sort of therapy for me; it must be all of the endorphins. That’s why I do it. So why is that a bad thing? It also really makes me appreciate those nights when I do go out for wings with the boys, or have a day where I just lay around. See – the reasons aren’t complete vanity, haha.

 PS - don't smoke

Exercise

Great Nutrition and Workout talk on the Dr. Drew podcast

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Great Dr. Drew podcast this week regarding Health and Fitness. I’ve cropped out the best part.

listen HERE

Anybody who knows me well knows I love me some good podcast and  talk radio in general. I started listening to the Adam Carolla Show back when he was on radio, and followed him to his new podcast empire. My favourite Adam Carolla material is back when he was on Loveline with Dr Drew – their “chemistry” was phenominal. Adam holds nothing back, even reads his past social insurance statements in a series of episodes. Hilarious. Loveline also taught me quite a bit about myself, and others. Topics vary between everything from mental health to physical health (think dude who thinks it’s normal to dig up a human skull to place in his aquarium, to girl who calls in to find out if her rash is razorburn or herpes). Adam is so funny – this link (www.lovelinetapes.com) has the best archive of episodes.

So the audio I've posted here is from the two current hosts of the show – Dr Drew and Mike Catherwood. I don’t listen to the show anymore, but I do listen to Dr Drew’s podcast. I really enjoyed this section of the podcast when they talk about the simplicity of nutrition and workouts – take a listen!

Notable quotes:

On how often to workout: “The overwhelming majority of people (need to devote) 3 days a week… You can pare it down to like 4 exercises…deadlifts, chinups or pullups, dips, and maybe some overhead pressing work” -MC

“People waste so much time – they ask me how to train their biceps, and I’m like “how many chinups can you do?” He’s like “I can’t do any”. I’m like “listen, you shouldn't be doing any barbell curls until you can do chinups to like, at bodyweight, a grown man should be able to do 15 chinups.” -MC

"Find an intention, make a goal, and follow it. People get so crazy and mixed up they want to be able to run a marathon and (bodybuild) to benchpress 350lbs…. The two don’t mix." - MC

Drew: “How ‘bout diet, what are the basic diet tendants?” Mike “Uhhhh…people eat too goddam much. Too many calories, with too little nutrients. That’s the biggest problem with Americans today”

"Here’s the big thing: it IS inconvenient. To be truly healthy you have to focus you have to pay attention. Don’t confuse diet foods with health foods, and vice versa. There are things that are very healthy, that are not good for a diet. There are things that are very good for a diet, that are fuckin’ unhealthy. And don’t confuse the two. Low fat yogurt with a bunch of sugar that’s only 90 calories may be great for some chick that doesn’t eat a lot and wants to stay skinny, but it’s not very healthy. Half a bag of macadamia nuts is very dense and healthy, but it’s a terrible thing if you’re on a diet because it’s going to be around 3000 calories." -MC

Exercise, Meal Planning, Shameless Self-promotion

My 2 Month Shred Challenge

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So recently I decided to start a 2 month shred challenge for myself, to try and cut down some of the extra weight I’ve put on this spring. I tend to… how you say…. “eat like an asshole” when I decide to have dirty cheat meals, and then these easily turn into “cheat weekends”. Recently I've had a lot going on so these have been pretty abundant. Last November I did a 6-week challenge, and my reward was our family Christmas trip to Mexico. That challenge was really effective, I cut down to 158lbs with some great definition - I was really pumped with the results. I didn’t really take any photos for that challenge, as it’s somewhat out of my comfort zone. Also, our travel agency unfortunately cancelled the trip via email on Boxing Day (Canadians - never book with Nolitours!!), so I didn’t feel any satisfaction for of it. This time I’ll be posting weekly “selfies” to showcase the results I’m seeing. If you follow me on Instagram, you know I’ve come out of my shell a bit with the photos.

The Rules:

-          Generally a low carb, low sugar diet. On run days I’ll have a higher carb intake (usually through oats and fruit) -          Nothing with added sugars (this includes dried crans and sweet rice cakes) -          No breads, pasta, rice -          Snacks: fruit on run days only, vegetables otherwise -          3 runs per week -          6 workouts per week -          Meals on side plates only -          No alcohol -          No snacking on almonds as I get out hand with these. I’ll use them as part of meals only. -          Any cheating will be fessed up to

Workout Plan:

I've just begun a new workout routine utilizing my TrainRite logbook. Love this thing; I never have to think about what I have to workout each day – I did all the pre-planning. I actually began this regimen a while back, but due to a neck injury and illness I never got into the full swing of it. Now that I’m 100%, I’ll use it for the entire 62 days. 6 days a week and one rest day. Here’s the breakdown:

Sunday: Rest Day Monday: Lats/Bis Tuesday: Legs/Core Wednesday: Chest/Tris Thursday: Various*/Core Friday: Legs/Shoulders Saturday: Back/Core * “Various” refers to exercises that use a multiple muscle groups, or muscles I couldn’t classify with the other days

Cardio: 3 runs per week – Tuesday, Thursday and Sunday (generally quick 5km runs)

Supplements: -          Protein shake immediately before and after workouts -          5grams Creatine on workout days (taken with the aforementioned protein) -          10grams BCAAs, daily -          Daily men’s multi vitamin -          Daily fish oil

Exceptions: -          1 Cheat item per week (NOT a whole meal) -          1 alcoholic drink per week *I’ll adjust any of these that I deem effective or not as I go.

Keeping Track: Call me lazy, but I’ve found that the best way for me to track my results are weight and photos. A lot of people do measurements, but I don’t really think it’s necessary for me. Does anyone else have a method they’ve used before?

So here we go! Today is Day 1 of my challenge. This time I have a trip booked Aug 11th, which gives me 62 days. The last challenge I did was extremely strict, this time I’m going to give myself a few rewards along the way.

If you have any comments or suggestions I’d love to hear them! I’ll keep track of my progress here, but I’ll also post weekly updates.

Thanks for tuning in!

Day 1: Monday, June 10, 2013

Weight: 176.2lbs

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