Friday, January 5, 2018

Train The PJ Way Newsletter: Fitness Friday

Hey Hey, it's Fitness Friday!

Make sure you get in your curls today.  It is Friday, you know!

We're now to Week 4, Day 3 of the IYBPB50# workout:

IYBPB50#, Week 4, Day 3

Bench Press: 2 x 3 @ 95%, 2 x 1 @ 105%, 1 x 115% for one Negative rep (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?
Stability Ball Ab Crunches: 3 minutes of 20s work, 10s rest

I'm hoping by now that you've been attacking the IYBPB50# program. 

A great shirt to wear while benching (it may increase your bench, who knows?) is the #WHYBY? shirt from PJ's Fitness Shop!
Today's little fitness tip is getting in some cardio when you really don't want to do cardio.
Want a good substitution?
Kettlebell Swings for 10 minutes to 15 minutes.  Not doing them straight for that long, but doing a series of high rep sets between those times.  100 swings usually takes 2:40-3:00 to do for total time.
If you did a set of 100 every 4 minutes, you will get 300 in under 12 minutes of time.  If you need more rest, take it.  For those new to it, a 1:1 work/rest ratio might be better for you.  Rest less when you feel you are getting used to the feel of kettlebell swings.
Many people do a Kettlebell Swing Challenge in January, aiming for 10,000 Swings within the month. Check out Just Swing It! or Kettlebell XL for a more advanced routine at
Enjoy your weekend!  If its too cold for you and you need to read something, check out the guides on Kindle at
Train The PJ Way
PJ Wimpleton
Coach Rick Karboviak

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