Tuesday, December 12, 2017

Kettlebells and a Return to Snow Rides

My workouts the past few weeks have been a good mix of kettlebell swings, cleans, clean & presses, and some dumbbell circuits following the HWR patterns of 20/10 work/rest.  I also got a "29er" bike as a way to still take in some snow rides this winter.  I sold my fat bike this summer, and decided to get a 29'er instead, as it takes up less space and still has a good, thick tire to pedal on snow/ice. 

Huffy had a good sale on their 29", 3.0 tire (3" wide tire) Torch model and it came last Thursday.
I do like the blaze orange color of the frame for its high visibility in winter, and of course, any other season to ride it in.

I have some adjustments to do on the front brakes, but other than that, its a good bike to ride.  It should be a fun, all-seasons bike to take out. 
Overall, it adds some more options for me in working out this winter when I can get outside for a ride. 
I've also been working on the "PJ Way" side of things with my Train The PJ Way newsletter I've been putting out on Facebook and over email. 
I'm mainly selling t-shirts on there and also connecting people to my training guides on Kindle, plus telling people about AdvoCare products, too.
T-shirts are a great gift, find them at the PJ Wimpleton Fitness Shop!
Train Hard!
Coach Rick

Tuesday, November 14, 2017

The PJ Way and The RK Way

Now that I'm back home more often, I am getting more morning workout routines in and some runs on the weekend too. 

Kettlebells and HWR are the norm for me in the mornings, they just work the best for me and my schedule for now.  I've been doing a lot of one arm KB cleans for sets of 100, doing approximately 300 in about 20 minutes of time.  It takes about 4 minutes to complete a 100 rep set (10 per arm, alternating sides to 100), rest for 2, then hit another one again.

KB Swings are also another high rep staple.  I typically get 100 in 2:45 and rest 45 seconds, doing 100 reps every 3:30.  That ends up being up to 600 done in under 21 minutes.

I have been doing the Anabolic Running program when I'm able to hit the treadmill at the gym.  My one at home has conked out, so now its fully relying on the treadmill.  The roads are just too crappy and slick to get in this type of workout safely.

You can check out the Anabolic Running plan here

On the "PJ Side" of things, the humorous take I'm taking with my ASAPWorkouts.com page and site is going well.  I was able to get a good t-shirt site going with some funny shirts, tanks, and even a tote bag. 

"PJ Wimpleton" is my funny take on how some trainers seem to come across as 'out there' and as a 'meathead' type.  I toss in some absurdities with some fitness truths, too.  I am using it as way to sell my Kindle guides in a new entertaining light. 

I do have a newsletter you can sign up for through the Facebook Page for ASAP Workouts, or on ASAPWorkouts.com itself as a pop-up window.  I try to pop out a newsletter over email, Facebook, and Twitter for 3 to 4 times a week. 

The new Apparel site for t-shirts, hoodies and more is always up 24/7.  Check that out here!

"Train the PJ Way"

Rick Karboviak
Home Workouts Plus!

Thursday, October 26, 2017

A New Satirical Side of Fitness: "The PJ Way"


While on the road for my job and reading fitness books, articles, and even buying some older used ones, I came to finding some new ideas.

I often see plenty of supposed 'fitness celebrities' out there as I'm searching the net for what's new and exciting.  Plenty of these have a marketing machine and photoshop-enhanced image they are displaying. It's almost as if the pictures are doing the selling.

I guess a picture of six-pack abs will continue to sell things, no matter who is behind it.

I also see internet fights go on about which program is better than the other.  CrossFit comes to mind in this light, as various proponents and opponents have been duking it for years since its inception.

We've also seen the rise of 'hardcore' lifting come to a new light and some people rise to new levels of celebrity due to massive amounts of YouTube hits and Retweets and Facebook Likes.

I have this feeling at 20% of the population actually does this in the training world, while the other 80% are lucky to make it to the gym, or hopefully pop in that DVD for once and workout.

Call it the fitness "80/20" Rule:  80% of the fitness population wants to be like the 20% who stick with it or 'get it' for a change.

Well, Trainer "P.J. Wimpleton" is here to save the day for those 80%.

PJ will tell you like it REALLY is. 

He's knows the struggle.

PJ may not have all the right answers when it comes to fitness, but he'll tell you what you really want to hear.

And he'll also put a light-hearted edge to the extreme limits that are highlighted in today's fitness landscape.

I'm starting this new take on fitness with some funny t-shirts.

I started one shirt with a good take on how to be a "Big Bad Man".

Also, if you like to "Hang Out" in the gym, this shirt and/or tank top is for you:

Now, these shirts are on a limited campaign timeline, so if you want one, now is the time to order in this limited time frame. There are approximately 15 days left to order these shirts. 

If these shirts meet their campaign deadline, they will ship out 11/20.

T-shirts are just a start.

You can also download this FREE, SERIOUSLY AWESOME GUIDE from PJ himself!

Here's that link again:




Friday, September 29, 2017

Travel Workouts: Bands & a 'Bell

I've been on and off the road, and preparing for more road travels with my job as a recruiter.  Last week when I was on the road for about a full week, I used some resistance bands and one kettlebell I brought with for a workout.  I ended up doing a blend of some HWR workouts with the kettlebell and bands, plus some standalone kettlebell workouts in the mornings. 

I still have my HWR workouts on my computer, so they are quick and easy to do within the confines of a hotel room's space. 

The HWR series has been a solid staple during my travel weeks and they keep my activity levels higher while on the road. 

HWR can be found here to check out further.

A simple kettlebell can offer a lot of workout options from power cardio workouts like Swings and Cleans to strength routines as well.  I have a good series of Kindle guides that cover some simple KB routines, found at http://tinyurl.com/rkofp

When travel throws a kink into a program, you have to adapt, and some simple aids can do the trick for you.  Take a look at HWR and some simple KB routines today!

Stay Strong,
Coach Rick
ASAP Workouts
Home Workouts Plus!

Thursday, August 31, 2017

The Origin of "Plastic Weights"

As a fun little Throwback Thursday post for exercise, I came across this one today in a "Super Strength Training" newsletter from Bill Hinbern. I have bought a few old school programs from Bill and love his historic reads in his newsletters that come out often each week.
Today's newsletter discusses the 'plastic weights' that used to be filled with a special cement mixture.
Did you get your start in weight training with weights like these, much like I did?
Credit to Bill Hinbern of http://superstrengthtraining.com on this tremendous insight into the origins of a classic training tool.
You’ve seen them, and, probably, as a young man, even had a set of those strange looking, plastic laminated, composition filled, weights.

Ever wonder how they ever came to be?

Forrest Hood “Fob” James Jr. was born on September 15th 1934, in Lanett, Alabama.

He played football (1952–1955) at Auburn University, where, as a half back, he was named All-America in 1955.

He played professional football in Canada as a member of the Montreal Alouettes during the 1956 season and entered the Army to serve two years as a lieutenant in the U.S. Corps of Engineers and received a civil engineering degree in 1957.

It seems that in 1960, James had a conversation with Joe Newman, a local weightlifter.

Newman complained that cast iron barbells rusted, were noisy, and tended to mar household floors.

So, in 1961, while sitting in his basement, James came up with the idea of plastic coated concrete weights.

He developed a mixture of barite ore and concrete which, when solidified, was given the trade name “Orbatron”.

This, in turn, could be poured into a molded polyethylene shell.

James felt that the use of plastic coated weights would move exercising from garages and basements to inside the home.

Furthermore, since his product was rust-free, it would eliminate the use of a foundry.

In 1962, using $31,000, contributed by thirteen East Alabama businessmen, he founded “Health-Disc Inc.”, which later became, “Diversified Products Corporation Inc. (DP)”, a manufacturer of fitness equipment known for their patented plastic-coated barbell plates and dumbbells filled with "Orbatron."

His brother Calvin soon joined him in the firm.

DP utilized mass merchandising through department stores such as, Sears Roebuck & Co. (Ted Williams brand), Montgomery Wards, J.C. Penny, Kmart, Wal-Mart, Zayre's, etc., and sporting goods stores.

Here is a newspaper ad of February 28th 1964 for DPs “Challenger Orbatron” Barbell Set…

The Salt Lake Tribune from Salt Lake City, Utah, Page 4:



A big 112-lb. Orbatron bar bell outfit, use it anywhere in your home!

Noiseless, Rust-Proof, easy to Clean!

What is "Orbatron"? A revolutionary new development in weights that's specified by leading schools and colleges, combining a special compound in the interior of the discs with high-impact vinyl covering, permanently bonded together in weight calibrations to form the most durable and safe weights yet perfected.

You can use "Orbatron" weights on carpet and linoleum, in your home or office!

They never mar or rust, a damp cloth wipes them clean.

The complete 112-lb. outfit includes 2-25 lb. discs, 2-10 lb. discs, 2-5 lb. discs, 2-2 lb., 5-ft. chrome-plated bar wirh chrome-plated, knurled steel revolving sleeves, heavy-duty collars, wrench and body building booklet.



Over the next 15 years, the company ultimately grew to employ 1,500 people with plants in Opelika, AL, Los Angeles, and Toronto, with sales of about $1 billion annually.

By 1965, DP was manufacturing 4,000 barbell sets per day!

During the 1970s, DP began a promotional campaign that included endorsements from numerous fitness and sports celebrities, including; Billy Hitchcock (baseball), Bart Starr (football), Margaret Court (tennis), and Gary Player (golf).

DP designed a complete line of home fitness equipment for women endorsed by Debbie Drake, another television fitness expert.

DP also hired Bruce Randall, a former Mr. Universe and Washington Redskins strength coach, to visit stores, sporting goods shows, and schools to talk about physical fitness and health.

Randall's pitch and persona encouraged young boys to persuade their parents to buy a 110-pound barbell set that could be used at home without fear of marring the floors or rusting.

In 1977, DP was sold to Liggett Group of Durham, North Carolina.

In 1978 James turned the presidency over to his brother, Calvin, to run for the Governor of Alabama, won and served two terms, from 1979 to 1983.

Diversified Products Corporation (DP) of Opelika ended in 1998.

Until the next time...

Yours for greater strength,

Bill Hinbern
Once again, Bill's site is http://superstrengthtraining.com for a great resource of truly 'old school' programs, many of which were sold as mail order only in health, fitness, and bodybuilding magazines throughout the decades.

Wednesday, August 30, 2017

The COMET Run and My Return to Training (a little)

Now that college is underway, I've been working to generate interest in the Running Club.  Instead of just doing some regular runs, I decided to offer a new concept to it, called the COMET Run.

Comets is our nickname at the college, so I'm using the COMET acronym to lay out how the COMET Run goes. 

COMET stands for:
Course and

We will start out at the college and run to a nearby park. We have a city park nearby the college, plus an elementary school that isn't too far away either. 

We'll use the playground equipment, from benches to steps and swings and even some trees, to go through an exercise circuit as a total body workout.

I wasn't sure how many would show up on Tuesday, but I had a couple new students who showed up and had a lot of fun.  Today I'll be part of the Club Expo on campus to discuss it further with students.

The COMET Run format is a fun little way to get back into the fitness training world again, using it as a way to get the club to grow.

For those curious, we did the following:
Push-ups on the bench
Step-Ups on the steps of the big station on the playground
Pull-Ups using the Swings as our 'straps"
Ab Swing-Outs on the Swings
Single Leg Squats using the Swings
Spider Climbers: Ab exercise using the bench
Zig Zag Sprints around the trees

If you're a part of Mayville State in some way, as a student, faculty or staff member, come and join us on Tuesday and Thursday mornings at 6:30am.

Oh, its also free to do!

If we get more people who want to do more runs on a daily basis, we'll discuss it amongst ourselves and find out a good time to do it. I'm thinking Monday and Wednesday runs would happen at the same time, for just a general run/route to do.

As for other workouts, I've been on the bikes still, just not as much as usual.  Mainly going for about an hour or so on some rides. I have almost 250 miles in for the month of August, so a huge drop in mileage compared to July's.  It has been nice to get in some morning runs lately though.

Stay Strong,
Coach Rick

Tuesday, August 22, 2017

A Busy Weekend for Bikes

Last weekend, I decided to sell two of my personal mountain bikes and put a few others up for sale that I've worked on as well.  I sold my Schwinn OR2 hybrid bike and also let go of my Ironhorse fat bike.  I was amazed how quickly they went, but it also downsized my garage a bit and created some space...for two others I ended up with.  I found a home for one of those newer ones dropped off to me, and will find a home for the other.

I went on a 26 miler with my buddy on Sunday night on the classic Specialized Crossroads hybrid bike I just fixed up.  This bike is lighter than my previous OR2 and was sort of the impetus of making me sell my two mountain bikes.  I got the bike for a steal and only had to add better tires and tubes, plus fix the shifter up front. 

My last ride also was my last use of the Intra mix from AdvoCare. I'll have to order some more this week.  I do like the combo of either Pre or Spark before my rides, then the Intra during the ride itself. 

As far as weight training goes, I did some KB cleans on Sunday morning, doing 300 reps with the 40# bell and doing 1 arm cleans, 150 each side overall.  Monday was a 2.5 mile run in about 20 minutes, clipping along just fine.  This morning was another round of double KB cleans with the 35's, doing 150 total.  I do 10 reps at the top of each minute.

The rest of the week looks like some rides here/there and some runs in the morning as well.

I also have a new resto project that came my way, so I'm working on restoring that ride as well.

Stay Strong,
Coach Rick
ASAP Workouts
Home Workouts Plus!