Toronto

New TrainRite Exercise and Fitness Journal covers!

Anybody starting to get their Christmas lists together? Check out some of the new covers for the holiday season for the ever popular TrainRite Exercise & Fitness Journal!

All the same features as the traditional weight lifting log book, but with some fun new covers!

Available on Amazon.com, eBay & Etsy.

Worldwide FREE shipping on Etsy, this weekend only!

This weekend only! Free shipping on all Etsy TrainRite Fitness and Nutrition Journal orders!
Promo code: FREESHIP
https://www.etsy.com/shop/TrainRite00

FREESHIPPING

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.

neck_press1

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

 

New workout routine finally complete!

This thing took a week to plan, but I really needed to try something new. It’s good to change up the routine often, but I like to plan mine out well in advance so I run them for quite a while. Lots of variation, and I play with different set and reps depending if I do a heavy or lighter weight that week.

It also forces me to research new movements and different ways to do an exercise. I did a quad/chest day this morning and I’m in tough shape!

Check it!

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What I DID Wednesday

So a friend of mine so politely suggested that maybe I should post more often. I like hearing suggestions from fellow readers and anyone really, so I figured I could start today.

I’ve been asked this question fairly often, and this was actually her suggestion to me: What does your typical day look like as far as exercise and meals go? Well my dinner tonight isn’t really typical – I’m expecting to eat as many wings and drink as much beer as I can handle on a “school night”- but the rest really is. On a typical weeknight for dinner I’ll more than likely have some sort of meat (lean steak, chicken breast/thigh, salmon etc.) with salad, steam veg or similar.

Portion control isn’t really my strong suit, so I try to eat before 6:30pm so I don’t feel so full for the early morning workouts.

5:30am Workout: Glutes, Chest, Core (all superset)

Barbell Step-ups – 110lbs x   20, 17, 16 (these are the worst)
Pec Fly Machine – 190lbs x 12, 12 ,12

Glute Kickback Machine – 170lbs x 12, 12, 12 each leg
Incline Dumbbell Press – 2x70lbs x 10, 10, 9

Barbell Hip Thrust – 185lbs x 12, 12, 12 (looks so suggestive…)
Cable Press – 110lbs x 12, 12, 12

Leg Raise with Dumbbell – 25lbs x 12, 12, 12
Torso Twist Machine – 190lbs x 15, 15, 15 each side

Horizontal Sit-up – 45lbs x 12, 12, 12
Sitting Oblique Twist (with Plate) – 25lbs x 25, 25, 25

Finished it off with a 5K run! Now I’m ready for Wing Night!

FOOD:

Before Workout (5:15am) – 5g BCAA, 1 scoop protein powder

Post Workout (7:00am) ­– 5g BCAA, 1 scoop protein powder

Breakfast (7:30am) – Overnight Oats

Snack (10am) – Broccoli & cauliflower

Lunch (12:30pm) – Pulled Chicken Lettuce Wraps (I made tons – I’m eating this all week)

Snack (2pm) – Hardboiled egg & Tandoori Masala Roasted Chickpeas

Dinner (6pm) – Wing night…. So wings and beer! (lots)