Good Monday To You, Wimpleton Warriors!
It's International Bench Press Day, as every Monday ought to be. Let's tackle Week 7 of the IYBPB50# Workout! It's "Finals Week" in a way with this program!
Today, it is Week 7, Day 1.
Week 7, Day 1
Bench Press: 1 x 5 @ 100%, 2 x 3 @ 110%, 2 x 2 @ 115%
DB Bench Press: 3 x 10
Side Raises: 3 x 10
Lying Tricep Extensions: 3 x 10
Pulldowns: 3 x 10
Barbell Rows: 3 x 10
Bicep Curls: 3 x 10
So, which program is coming up next, once this 7 week plan is done?
Stay tuned!
Don't get cross about getting fit.
Get SortaFit instead!
It's not perfect, but it's not close either.
Today's Fitness Tip: Make the most of your mornings with a bit of exercise to get you started for the day. Even just doing a 10 to 20 minute, bodyweight circuit can do wonders for your body and mind.
I know some of you are just NOT "Morning People". Some suggestions to change this:
- Go to bed earlier, and get up a bit earlier. If you catch the evening news, guess what: the local morning news is basically a recycle of last night's news. You'll get the same info and probably a better update on the weather anyway. By getting up a bit earlier, you can fit in a brief little workout circuit. One of the perfect matches for this are the HWR workouts from Craig Ballantyne. This guy puts out great stuff to get your body going good for a brief morning workout routine.
- Seriously, this waking up earlier thing is worth it, as you can get more done before you even step out the door for wok. I used to be a 10-10:30pm guy for going to bed. Once I switched to 9:30-10:00-ish, I've been able to have more time for:
- Morning workouts of 20-30 minutes
- More time to put my blog together and post things in the morning, getting it out right around 7am.
- More time to check out other things online for future blog posts
If your main workout takes longer, do it in the evenings when you have more time, most nights a week. Right now, I'm riding my indoor bike, and lifting in the evenings at one of my Rats Alley Barbell Club gyms.
So, even though you may workout twice in a day for some days each week, you'll at least start with a great edge to your mornings and be more productive at work.
This keeps up with the mantra of "Lift. Dominate. Repeat." for RABC.
Train The PJ Way
PJ Wimpleton
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Coach Rick Karboviak
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