Friday, January 19, 2018

Train The PJ Way Newsletter: Fitness Friday

Hey Hey, it's Fitness Friday!

Since it's Friday: Make sure you get in your Curls!

 Today is Week 6, Day 3 of the IYBPB50# workout:

IYBPB50#, Week 6, Day 3

Bench Press: 2 x 3 @ 100%, 2 x 2 @ 110%, 1 x 1 @ 115% (use spotter!)
Bar Dips: 3 x 8
Lat Pulldowns 3 x 8
1 Arm DB Rows 3 x 8 per side
DB Curls 3 x 8
EZ Bar Curls 3 x 8

 Got time for a little finisher?
 Kettlebell Swings: 4 minutes of 20s work, 10s rest

After today, there is only one week to go on the IYBPB50# program.

Did you get your coffee this morning?
Don't you know that Coffee can keep us all safe? Be alert, peeps. Drink your coffee and wake up!

Today's fitness tip: The 3 to 5 Plan is perhaps one of the most common lifting plans that serious lifters follow.

3 to 5 exercises
3 to 5 sets per exercise
3 to 5 reps per set
3 to 5 minutes rest between sets

Choose compound, multi-joint movements, such as squats, deadlifts, cleans, snatches, bench press, rows, military presses or push presses, etc. 

Do 3 to 5 sets of 3 to 5 reps per set.  Take 3 to 5 minutes rest between sets due to the heavier weights and overall heavier volume.

Don't immediately jump into this with 5 exercises, 5 x 5 on the sets/reps, because you're going to get hammered hard.

Start with a 3x5 approach with 3 exercises, such as deadlift, bench, and power clean.

Add more sets for these three exercises over the course of time.

Week 1: 3 x 5
Week 2: 4 x 5
Week 3: 5 x 3
Week 4: 5 x 4
Week 5: 5 x 5

When you're ready to add a 4th exercise, begin again with 3 sets of 5 reps. 
Go through the weekly cycle like this, and in 15 weeks, you'll be doing 5 exercises for 5 sets of 5.

Have a great weekend and DON'T FORGET TO CURL TODAY.

Train the PJ Way
PJ Wimpleton
Coach Rick Karboviak

Wednesday, January 17, 2018

Train The PJ Way Newsletter: Wimpleton Wednesday

Hey Hey, It's Wimpleton Wednesday!

 Wednesday means Leg Day!

 We Bench on Monday, Squat on Wednesday, and Curl on Friday.
Do not mess this up.
I'm serious.
Do NOT screw this plan up.

Here we go with Week 6, Day 2:

 IYBPB50#, Week 6, Day 2
Squats or Deadlifts: 3 x 5
Leg Press: 3 x 5
Leg Curls: 3 x 10
Calf Raises: 3 x 10

Ab Finisher: Leg Raises: 8 rounds of 20s work, 10s rest

Don't forget to tell the guy over on the bench, who seems to just bench all day (though you never see him really benching?) give him some quick advice. All you have to do is walk by him with this shirt on:
Today's Fitness Tip relates to spendy shakes.
Yep, talking about those $3 to $4 packages of shakes with maybe 200 calories or less in them. You put them in your little shaker (and later, you wash out all the little chunks that never break down in the shaker) and try to chug down a pasty drink that isn't really that smooth at all.
Congrats, you just got bamboozled.
I've been there with you.  I had to look for a better way that gave me a better option for less money. If I'm going to spend $4 on 200 calories, that's a lot of money per calorie, and a lot of money per day on shakes. 2 shakes a day at $8 a day is $240.  I can take care of my electric bill with that kind of money.
Want a better alternative? Protein powders at retail stores are pretty much the same thing and if you don't want all that protein, get some slim-fast powder instead.  It has a little less protein and doesn't get so chalky. 
Anyway, the cost per serving is about $1 or less for a good protein powder, and even around 50 cents per serving with a shake like slim-fast.  If you don't like the way slim-fast or a protein powder mixes with milk and becomes too frothy or bubbly (basically too gassy), try to mix it with orange juice or an orange drink like Sunny D.  Vanilla flavors taste the best with an orange juice base.
If you don't like that advice, you don't have to take it.  I don't like spending $4 on a 200 calorie shake, so there. I can make 4 to 6 shakes in a week compared to the cost of one of those little packets.
If you're looking for an easy to follow nutrition plan that goes along with a good training program, The Achievable Body has a great one that comes with it. Check it out at
Train The PJ Way!
PJ Wimpleton
Coach Rick Karboviak

Tuesday, January 16, 2018

Train the PJ Way Podcast #1

Hey Hey, its time to Train The PJ Way!

Catch the new Train The PJ Way Podcast today!

It's just under 10 minutes, so take a quick listen!

Train The PJ Way
PJ Wimpleton
Coach Rick Karboviak

Monday, January 15, 2018

Train The PJ Way Newsletter: Muscle Monday

Train The PJ Way Newsletter:
Muscle Monday

Good Monday To You, Wimpleton Warriors!

It's International Bench Press Day, as every Monday ought to be. Let's tackle Week 6 of the  IYBPB50# Workout! 

Today, it is Week 6, Day 1.

Week 6, Day 1
Bench Press: 2 x 5 @ 95%, 2 x 3 @ 100%, 1 x Failure @ 105%
DB Bench Press: 3 x 8
Side Raises: 3 x 8
Lying Tricep Extensions: 3 x 8
Pulldowns: 3 x 8
Barbell Rows: 3 x 8
DB Curls: 3 x 8
If you've been lifting like a beast with the IYBPB50# program, you're probably wondering what comes next?

What would you like to do next?  There are only 2 weeks left of this program, since its a 7 week plan to follow.

Options could be:
1. The Program That Never Left The Weight Room
2. Old School 5x5
3. Classic 3 by 10

Comment in the Comments on your option you'd like to see!

Of course, you know I love this powerful lifting program:

Get your "Lifting Plan" shirt at PJ's Fitness Shop!

Today's Fitness Tip is never underestimating the power of dumbbells. I'm not talking about the 3# pink ones, talking about the adjustable kind that you can get in the sporting goods section at your department store or in a sporting goods store with plenty to choose from.  If you want to setup your own home gym with a lot of hex dumbbells, go ahead if you have the money or the room for it. The adjustable kind of 1" standard weights works greatly and has worked for decades for many home gyms. Dumbbells fit everyone and allow a great range of motion for all your joints.  Working in a 3-D motion to control them is a great benefit of working with dumbbells. Get an adjustable bench for under $100 and you got yourself a great deal on a home gym.  A nice standard weight set with barbell and dumbbell handles is around $100 as well, maybe a little more. I suggest getting the ones with spin collars on them, since they will hold the weights in place a lot better than spring clips, especially if you are lifting heavy.  If you can find a used set at a thrift shop or used sporting goods place, you can probably get a better deal on a complete set and maybe even a bench as well.  If you need more weights, they aren't too terribly expensive either to add more plates.  Walmart and Target have a good selection of additional plates to choose from.

Anyhoo, a good home gym equipped with dumbbells can allow you to do a wide variety of exercises and workouts to follow.  A home gym is always open, you can play your own music (or watch your own shows, as some fitness centers are even taking away your news channels from you! True story, bro...) and you'd be surprised what you can get done with a home gym.

Of course, the best gym you can go to is the Rats Alley Barbell Club gyms all across the country.

Lift. Dominate. Repeat.

Read about how RABC started up and grew to mythical proportions in The Seriously Awesome Guide to Seriously Awesome Fitness. 

Train The PJ Way
PJ Wimpleton
Coach Rick Karboviak

Friday, January 12, 2018

Train The PJ Way Newsletter: Fitness Friday

Hey Hey, it's Fitness Friday!

Since it's Friday: Make sure you get in your Curls!

 Today is Week 5, Day 3 of the IYBPB50# workout:

IYBPB50#, Week 5, Day 3

Bench Press: 2 x 3 @ 100%, 2 x 2 @ 110%, 1 x 1 @ 110% (use spotter!)
Bar Dips: 3 x 8
Lat Pulldowns 3 x 8
1 Arm DB Rows 3 x 8 per side
DB Curls 3 x 8

Got time for a little finisher?
Mountain Climbers: 4 minutes of 20s work, 10s rest

After today, there are two weeks to go on the IYBPB50# program.

Did you enjoy yesterday's Top 5 Old School Lifting Programs post? 
If you haven't checked it out yet, you're missing out on a little history lesson and some super-awesome programs to try.

Of course, one of the better programs out there is SortaFit.
Order your shirt today at PJ's Fitness Shop!
Today's Fitness Tip: Tired as heck, sorer than usual?  Take a rest day, or take it easier.  Instead of 5 sets of 5, just do 2 to 3 sets of 5.  Keep it lighter than usual.  Sometimes lower intensities can help out with increasing blood flow to sore, tight muscles and since you're not beating up your body with a lighter routine, it could aid in recovery.  A total rest day with using foam rollers and other muscle recovery aids is best if you are completely wiped out. If you begin a workout and it just seems like too much, your body knows best and its telling you to rest.
Train the PJ Way!
PJ Wimpleton
Coach Rick Karboviak

Thursday, January 11, 2018

Train The PJ Way: Top 5 Old School Lifting Programs

Training the PJ Way is more than just going to the gym or lifting in your garage or basement at home.

The best lifting plans are based on the success of solid programs from the past.

Quite simply, nothing gets you stronger than lifting heavy stuff and lifting it again.

Today, in a Throwback Thursday kind of way, we'll cover 5 unique old-school programs that many people still follow today. 

Perhaps you didn't even know the program you are currently doing has some roots from decades ago.

Take a trip in the DeLorean (for you Back to the Future fans) and take a look at some historic programs that laid a strong foundation for the iron game throughout the years.

(All links will go to, which has a great collection of over 70 titles from the past and present.)

#5: Progressive Resistance Exercise, by DeLorme & Watkins
PRE is a key, landmark training protocol that many see as a true foundation builder. If you've done programs such as 3 sets of 10 for each exercise, the roots of that basic program come from here. Starting out as a key program to follow in physical therapy of injured soldiers, PRE was published in 1951 and it's importance in fitness history is often overlooked.

#4: The Truth About Weight Lifting, by Alan Calvert
This book is so old-school, it was printed over 100 years ago!  It covers training with dumbbells, barbells and even kettlebells (yes, they existed back then, too!) A great read if you're a history nut, and some classic timeless advice that still rings true today.

#3: The York Barbell and Dumbbell System of Training
Created by Bob Hoffman, a true leader in the health and fitness iron game, Hoffman was owner of York Barbell and trained many of the strongest men in the 20th century. This package of 6 courses that used to be sold by Hoffman through his Strength & Health magazines is still a solid system to follow.  A true classic program that built strength on heavy lifting, eggs, and steak and steak and eggs.

#2: Training for Power by Reg Park
Created as an advanced version of #1, Training for Power was the next step to the true classic program that #1 is, and is still followed strongly today by veteran lifters who swear by it.  After reading #1, definitely get this one as a sequel!  Reg Park was the first bodybuilder and 2nd man in history to bench 500 pounds, so if you're looking for strength, Reg Park delivered it back then.

#1: Strength & Bulk Training For Weight Lifters and Body Builders by Reg Park
This program is still talked about in training circles and can be found in 100's of 'variations' online. Often imitated, but hard to duplicate its impact on the strength training world.
Commonly called "The 5x5 Program", it became a ground-breaking plan that laid a true foundation for many who were raised in the physical culture movement in the 1950's, 60's, and 70's. Bits of this program still linger around today and some people probably don't even know they are following something that's very close to this program. 
The basis of using complex lifts like squats, deadlifts, bench press, military press, and more exercises that recruit the most muscle, a lot of that advice has roots from this book.  Another reason this program is still looked at as a true classic results producer? Arnold looked up to Reg Park as inspiration, and look what happened with Arnold.  Yes, THAT Arnold.

Honorable Mention:  The Program That Never Left The Weight Room

No matter what gym I've been in, I have always found THIS one program with a handy-dandy 1RM chart to help you out in getting the right weight and reps for each set.  I have yet to find the true origins of this plan, but strength coaches swear by it.  As one strength coach told me, "I don't know who made this program, but damn if it doesn't work every single time."  You can get this program here on Kindle for only 99 cents in the "Just The Workouts" guide, and don't forget to check out "Just the Chart" for your Kindle too, where you can simply tap on your 1RM weight in the table of contents and get all your phases, weights, and reps laid out for you in one tap of our screen.  Yep, this classic program is easy to read on your phone that you keep tweeting workout selfies with. So, put your phone to good use and get this quick to read guide, and the chart guide too, for less than the price of a Mountain Dew.

Train The PJ Way
PJ Wimpleton
Coach Rick Karboviak

Wednesday, January 10, 2018

Train The PJ Way: Wimpleton Wednesday

Hey Hey, It's Wimpleton Wednesday!

 Wednesday means Leg Day!

 We'll once again go heavy and low reps on the Squat, DL and LP.  Little bit higher reps on the Leg Curls and Calf Raises this time.

IYBPB50#, Week 5, Day 2
Squats or Deadlifts: 3 x 5
Leg Press: 3 x 5
Leg Curls: 3 x 12
Calf Raises: 3 x 12

 If you're afraid of CrossFit, then you might as well do the other program that people were doing well before that style became popular.


You can't go wrong with SortaFit, because on some level, you're at least getting a little bit more fit.
It's okay if you're a part of the 80% of people trying to be the 20% who are fit.
It's all a part of the journey.

Grab this sweet shirt today at PJ's Fitness Shop!

Today's Fitness Tip is answering the question: How many days should I lift per week?

Yesterday, Today, and Tomorrow is a good plan, but not really the answer you might be looking for.

2 to 3 total body workouts per week is a solid plan. 

Some like to split up lifting plans into upper body and lower body, and alternate them for 2 to 3 cycles (4 to 6 days). 

An example might be: Upper Monday, Lower Tuesday, Rest Wednesday, Upper Thursday, Lower Friday, Rest over the weekend.

Or, Total Body on Mon, Wed, Fri, or Tues/Thurs/Sat, some like Sun/Tues/Thurs with breaks on Fri/Sat due to weekend activities.

There is no perfect answer, but the perfect answer is what works the best with your schedule and helps you keep up with training consistently.

You can find a consistent plan with some Kindle guides at

Keep training hard!

Train The PJ Way
PJ Wimpleton
Coach Rick Karboviak