Train The PJ Way Newsletter: Muscle Monday

Happy New Year!

Here's to an awesome 2018 for you.

I'm sure you have some goals in mind, especially when it comes to fitness.

All your goals should be focused on getting stronger in 2018.

Today, we'll start with another week of IYBPB50#

Week 4, Day 1
Bench Press: 2 x 5 @ 85%, 2 x 3 @ 95%, 1 x Failure @ 95%
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

Another program to help boost your gains is by Critical Bench's Mike Westerdal.

If you're really into boosting your bench and want a good program to tack on after this one, you might want to check it out:  http://tinyurl.com/asapbench

On the fat loss side of things, a good program to follow is Mike Whitfield's The Achievable Body program. 

If you're looking for an easy to follow program, this is it. 
See how simple it is to follow at http://tinyurl.com/wscab

Don't forget to follow the best lifting program ever designed:

 

Show everyone your favorite lifting plan with this great shirt!

 

Find your next great shirt to wear at the gym at the PJ Wimpleton Fitness Shop!

 

Keep Training The PJ Way!

 

Train The PJ Way

PJ Wimpleton

 

--------------

Coach Rick Karboviak

http://asapworkouts.com



Online Coaching Plans

I've been doing a Facebook poll on my ASAP Workouts page over the weekend for doing some online coaching in 2018.

The main options were:

Individual coaching, limited to a small group that I cover.

or

Generalized coaching, like s small group 'boot camp' class structure, where everyone is following a similar program and getting coaching on modifications to the program. 

So far, individual coaching is in the lead.

You still have some time to vote.

You can take the poll here, as I've embedded it into the post.



I could also offer two small groups of each as well.  Been running that idea around in my head as well.  Either group I create will have its own special private FB group that I add you to.

Please feel free to message me over FB if you have any private questions about the coaching plans/options.

Thank you!

Coach Rick
http://asapworkouts.com

Train the PJ Way Newsletter: Fitness Friday

Welcome to Fitness Friday!
No, it is not "Fitness All In My Mouth" day, either.
Just because its the weekend it doesn't mean it is time to ruin your gains.

On International Bicep Curls Day in the gym this week, we'll add in another IYBPB50# workout to the slate and you can do your curls after that if you'd like.

You have my permission.

IYBPB50#, Week 3, Day 3

Bench Press: 2 x 3 @ 90%, 2 x 2 @ 100%, 1 x 110% 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 (See, I told you that you could do them!)

If you've been doing these workouts, you'll have 4 more weeks to go and be already boosted up for making some solid gains in January.

Maybe at the end of January, you can be strutting around the gym in this shirt and be able to tell folks, #WHYBY?

 

Grab this shirt and check out many other cool ones at the PJ Wimpleton Fitness Shop!

 

 

Today's fitness tip:  drink your water, fella. Nothing keeps a body from gaining strength than dehydration.  Make sure you're getting enough in you to keep your body running smoothly.

 

3/4's to a full gallon ought to be well enough for most people.  Don't overdo this either.  It may be easier just to fill up a 20-32 oz bottle and start drinking a few of those per day.  You'll get liquids at meals and other times throughout the day too.

 

 

Stay strong and see you on New Year's for a great start to 2018!

 

Find a good challenge to do in 2018 at http://tinyurl.com/rkofp , like the "Just Swing It!" kettlebell swing challenge!

 

"Train the PJ Way"

P.J. Wimpleton

 

-----------------

Rick Karboviak

http://asapworkouts.com 

Train The PJ Way Newsletter: Wimpleton Wednesday

Welcome to Wimpleton Wednesday!

I didn't get any newsletter out on Christmas, so you'll get two workouts today: so, its sorta like Christmas, getting 2 workouts instead of one!

IYBPB50#, Week 3, Day 1

Bench Press: 1 x 6 @ 80%, 2 x 5 @ 85%, 1 x Max Reps @ 90%
DB Bench Press: 3 x 8
 DB Side Raises:  3 x 8
Lying Tricep Extension: 3 x 8
Narrow Grip Pulldowns: 3 x 8
Barbell Rows: 3 x 8
Barbell Curls: 3 x 8

IYBPB50#, Week 3, Day 2
Squats or Deadlifts: 3 x 8
Leg Press: 3 x 8
Leg Curls: 3 x 8
Calf Raises: 3 x 12

Today's fitness tip is about working out when you're sick.
Why?  Because, I just got over being sick and was wiped out with the flu. 
Don't force yourself through a workout if you're sick.  You're sick, you need to rest and recover, so don't force your body into a state it doesn't need to be in (like super, super tired and wiped out even more).
Getting wiped out by the flu is usually a good time to take a break and recover as much as you can.
Now, if you have the sniffles and a small cold, play it by ear.  Maybe workout for half the time you planned for, like a 15 minute walk/run instead of 30 minutes, or just a couple sets per exercise instead of 4-5 sets per exercise. Even if just a few things feels like too much for you, don't force yourself through it.  Take a break.

What's better than lifting weights? Lifting weights, again!

 

Get this shirt at the PJ Wimpleton Fitness Shop!

If you're still looking for some programs to follow for 2018, get them at the Kindle store:
http://tinyurl.com/rkofp

"Train the PJ Way"
PJ Wimpleton
-------------
Rick Karboviak
http://asapworkouts.com

Train The PJ Way Newsletter Update

Greetings,
I seem to have a small email newsletter issue, so here is what today's "Train The PJ Way" email would be today:

(I may just transfer my newsletter here if these issues continue)

 

Train The PJ Way Newsletter

Day 3 of IYBPB50#

It's another Bench Day in the IYBPB50# routine.

Let's get to it!

Bench Press: 2 x 3 @ 90%, 2 x 2 @ 95%, 1 x 1 @ 105% (Negative Lowering Rep)
- Get a spotter on these!
Bar Dips: 3 x 8
Lat Pulldowns 3 x 8
1 Arm DB Rows 3 x 8 per side
DB Incline Curls 3 x 8

Show people the 2 things you really love the most:

Grab this sweet shirt at the PJ Wimpleton Fitness Shop!

 

If increasing your bench press is like a super-top priority in 2018, you might want to check out this plan from Critical Bench!
http://tinyurl.com/asapbench

Also, all this lifting can make some bodies pretty sore and tight.
If your hips are bothering you, check out this program to help loosen things up!
http://tinyurl.com/asaphipflex

Today's fitness tip: 
For a sweet citrus post-workout drink, try this:
2 cups Sunny Delight
1 scoop vanilla protein powder
Blend together.
Enjoy!

Also, 1 scoop of Slim-Fast into a cup of Sunny Delight is a smooth tasting drink as well!

Train Hard & Train the PJ Way!
PJ Wimpleton
http://asapworkouts.com

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. 

 

You can get on the email list and also get a link to the "Seriously Awesome Guide to Seriously Awesome Fitness" when you go to this page.

 

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

http://asapworkouts.com

 

 



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
ASAPWorkouts.com
Home Workouts Plus!