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 http://tinyurl.com/rkofp
Enjoy your weekend! If its too cold for you and you need to read something, check out the guides on Kindle at http://tinyurl.com/rkofp
Train The PJ Way
PJ Wimpleton
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Coach Rick Karboviak
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