Greetings,
Since most of these updates are becoming weekly, I thought I would name it the Weekly Rats Alley Workouts, or Weekly RAW instead of Daily RAW. I might get into daily workouts again, but its been hard for me to get to into a daily basis.
Here is Week 4: 5*3 for the DL and BP's.
Week 4, Day 1:
Deadlifts: 5*3
Bench Press: 5*3
Pulldowns: 3*8
All Star Sit Ups: 3*5
3MW: 20/10 *2 per exercise
Pushups
Lunges
Burpees
Week 4, Day 2:
Deadlifts: 5*3
Bench Press: 5*3
Bent Over Rows: 3*8
Windmills: 3*5
2MW: 20/10 *2 each exercise
Mountain Climbers
Total Body Extensions
Week 4, Day 3:
Deadlifts: 5*3
Bench Press: 5*3
All Star Sit Ups: 4*5
3MW: 30 sec each
Pushups
Crunches
BW Squats
Lunges
Mountain Climbers
Total Body Extensions
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Gluten Free Updates:
My gluten free dietary change is working very well, as I am down 6 pounds now since the 1st. Adding more GF food choices and cutting back greatly on wheat products when I can. I will still have breads and such but it is very minimal now. My running workouts have me feeling greater than before too, feeling less bloated when I run and less bloated throughout the day, too. What a big difference this has made, and I can't wait to see how well it keeps working. I am finding out just how much whole grain wheat foods affected me before.
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More Reason To Find A Different Planet!
Planet Fitness just keeps after it on ticking off the fitness world with their socialism-in-action choices for their members. Now the word is that not only are squat racks out, but Benches are too.
Wow.
The claim is that the Benches are also intimidating. So, bye bye, Benches!
I actually viewed a trainer video that supported these changes, and it didn't surprise me when I saw at the end of the video the message of "Share the Wealth" as a way to spread the word on his videos. Looked like another socialist trying to make money in a capitalist society again while complaining about capitalism... So ironic!
The trainer gave his support for it because he thinks PF is trying to get rid of the serious gym goers, and cater their business to the once a weekers and once a monthers. Why do this? Because if you have only sporadic visits from the core of your members, then you have less people using equipment, less cleaning and maintenance of equipment, and the once a while'ers won't feel "intimidated" by the serious people if they are gone!
Wow... This is ridiculous on many levels! The so called "Judgment Free Zone" is trying to cast judgment upon their most dedicated members by taking away their most widely used equipment! This is just amazing, I never thought I would see a fitness franchise do such a thing, basically taking away fitness equipment to chase away serious members. It is just one big joke! And just how, HOW do you gain boosts in fitness by only working out once a week????? Really, Planet Fitness?
Maybe there is a small sliver of the population that would love these changes. My feeling is that if you are THAT intimidated by a gym, work out at home then! The amount of ways to workout at home is endless, so go that route. This is not a way to run a fitness business. I really don't see this franchise surviving. This model of business is flawed from my point of view.
I don't know why I am getting so fired up over this, but perhaps its the taking away of things that bothers me the most. When you take away from people who use and enjoy something that makes their fitness goals happen, that is what really makes me mad. No gym should take out something to force away their own members, especially when the gym claims to be Judgment Free and casts judgment upon its own members!
Rant over. Return to your regularly scheduled workouts.
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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