planning
New TrainRite Logbook feature: Pre-planning Workout Guide!
Hi all!
I wanted to bring your attention to an exciting new feature that will ship with every TrainRite Logbook order!
The TrainRite Workout Guide allows you to pre-plan a rotating 2 week fitness routine. This is a great addition to the logbook in the sense that you’ll fill out the chart well in advance, so when you show up to the gym you’ve already done the hard work and know exactly what you’re working that session.
I do this myself, and has been a critical step in creating well rounded workouts and meeting my goals. I’ve received an overwhelming request for this feature from current TrainRite users that I’ve shown my chart to. I rarely repeat exercises over my 2 week rotation, so my pre-planned routine can actually outlast my 90 day TrainRite Logbook.
Top 3 reasons to pre-plan your routine with the TrainRite Workout Guide?
1. Saves you time. By spending the time and doing the hard work upfront, you’re never scrambling to dream up your workout while on the way to the gym.
2. Forces you to take a step back and get a birds-eye view of how effective your workouts are. You’ll see which muscle groups you’re overlooking, or overworking, and help you gear your workout routines to meet your goal
3. Expands your horizons. You’ll take more time researching new exercises and training techniques while you fill out your guide. The more variations of exercises and techniques you use, the less “routine” it will actually be!
How do I use it?
1. Choose up to 6 days per week, and fill out the top row of the chart for each week. I workout Monday through Saturday, with Sunday’s off for rest – so I’d fill out Monday, Tuesday, Wednesday and so on to Saturday.
2. Then under each day, choose the musclegroup(s) you’re going to target. A few examples from my own guide are Fridays I workout Legs/Shoulders and Saturdays I hit my Back/Core.
3. Now just fill out the exercises you’re going to complete and the SETSxREPS of each. Over the two week rotation you can use the same days for similar muscle groups, but try to choose different variations of exercises to work those groups. This will help you build muscle and prevent you from getting bored with your workouts. The more variations, the longer you can keep using this same routine. And don’t forget to choose additional rest days!
4. Peel off the backing and stick it to the inside the plastic backing of your TrainRite Logbook.
Where do I get one?
When you order any TrainRite Logbook, you’ll automatically be shipped one. http://trainrite.ca/products/
Breakfast showdown: Cottage Cheese vs Plain Yogurt
Most mornings when I’m short on time I reach for cottage cheese for breaky. Low in sugar and carbs, high in protein – it keeps me full throughout the day. Slice up some fresh fruit, or go the savory route with chopped onion, red pepper, celery and black pepper – it’s extremely versatile and takes me about a minute to prep. But this morning I was out. Being far too lazy and short on time for a grocery run, I found some plain yogurt and went for it. It was delicious! Better than my usual cottage cheese and fruit breakfast I’ve been eating for years. So I thought to myself, what really is the difference between the two?
Here’s a comparison of Nordica 2% Cottage Cheese and Astro Original 2% Plain Yogurt per half cup.
I didn’t choose these brands for any particular reason, but most plain versions tend have similar nutritional values anyways.
Calories
Yogurt is slight lower in calories than the cottage cheese (40kcal less, 36% lower). So if you’re strictly counting calories, yogurt can be your friend.
Protein
Cottage cheese wins this one, and by a long shot (9g more, almost 300%). A few years ago I opted for a low carbohydrate focused breakfast to a high protein one. That’s why I started eating cottage cheese in the first place. I always found I was starving at work within a few hour of eating cereal, toast etc. Most mornings I work out before eating breakfast so that blast of protein afterwards is great. Plus I still replenish carbs with the fresh fruit I add.
Fat
They’re both the same. You chose them at 2%. 😛
Carbohydrates
Surprisingly they’re both the same. I’ve seen some versions of plain yogurt that have significantly more carbs via sugars, but the Astro brand seems to be a good choice.
Taste
I really liked the yogurt better. This may be because I’ve been eating cottage cheese for years straight, and the change up is nice. Both have very different textures, and different flavor. I’m leaning towards the yogurt!
Conclusion:
I was honestly expecting to heavily favour the cottage cheese. I assumed the two would vary quite a bit and always thought yogurt was higher in sugars and carbs, so this is a pleasant surprise. I’ll definitely keep both in my morning routine. Keep in mind this is PLAIN yogurt, once you get into the Vanilla and other flavors expect lots of sugar and/or artificial sweeteners. If you add chopped fruits, you really shouldn’t need the flavored version anyway.
There are obviously other factors involved in making the right choice for you – some yogurts have higher calcium, lower sodium and Greek yogurt will have more protein. Yogurt also has bacterial cultures with proven benefits for your immune system and so on. For me, I’m more worried about excess sugars, and getting that higher protein content. I’m not afraid of fat either, and it can be your friend – although calorie dense. So unless you’re concerned about higher calories, go the yogurt route. If protein is what you’re looking for, go for cottage cheese. Otherwise – either are a great addition to your morning.
Which of the two do you favor? Or am I the only one who thinks this much about breaky?
Thanks for reading,
Matt for TrainRite
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New Chest Variation: Neck Press
I just added this bench press variation into my workout routine: the Neck Press
If you’re like me who constantly has a tight chest, you will FEEL this exercise – and feel it quickly. This is not an ego boosting, heavy-as-you-can-go movement: GO LIGHT to start. Trust me, you’ll feel it. I use this exercise before I do my regular sets of bench presses.
Take your basic bench press, but slide you body down low on the flat bench to allow you to lower the bar over your neck, rather than your chest. Bring the bar down slow, just until it touches your neck, pause, and bring the bar back up to your starting position.
Try this chest routine:
3×12 Neck Press superset with Pushups to exhaustion (no rest between)
3×12 Bench Press (superset with another muscle group)
3×12 Smith Press (superset with another muscle group)
3×12 Flat Bench Cable Flyes (superset with another muscle group)
**I always try to superset with another muscle group to maximize a workout
Now tell me you don’t feel that? You won’t be able to lift the same weight after the Neck Press x Pushups, but still try to safely lift heavy sets to finish the workout. Keep your rest times short as you can.
Happy lifting
Matt for TrainRite
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