Monday, January 8, 2018

Train The PJ Way Newsletter: Muscle Monday

Good Monday To You, Wimpleton Warriors!

It's International Bench Press Day in the gyms across the world.  Let's have some fun with another IYBPB50# Workout!  Today, it is Week 5, Day 1.

Week 5, Day 1
Bench Press: 2 x 5 @ 90%, 2 x 2 @ 100%, 1 x Failure @ 100%
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

Monday's are usually a day in the gym were everyone infiltrates the place, because they feel guilty about a weekend of too much this, too much that.

Well, some people just love working out a lot too. Sometimes they love it...a lot.
If you're a person who loves to lift, and lift again, you need this sweet shirt!
Fitness Tip: Working Out Twice A Day
Sometimes people just want to keep working out for a long time, but time is a crunch in the morning and also in the evening.  Not everyone has 2 hours to kill, but maybe 20-30 minutes in the morning and an hour at night.
Try to split your routines up with cardio in the shorter time frames, and lifting in the longer ones.
Some people love a morning run or ride, others despise it.  If you hate it, then just reverse it:  Do a brief lifting session in the morning and a longer cardio at night if that works. 
A run or ride for me works great during the winter and spring in the mornings.  Summer has me enjoying the evening rides for a longer time, so I'll lift in the mornings and ride in the evenings.  Seasons and where you live can make a difference on your choices, as well as the place you primarily work out, such as at home or the gym.
If you choose to lift twice a day, try to split it up into upper body in one, lower body for the other.
Nevertheless, if you're up for 2x/day workouts, its fine to split them up. 
Train the PJ Way!
PJ Wimpleton
Coach Rick Karboviak

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