Weight training
I'm on vacation!
Happy New Year to All! Thanks for checking out the TrainRite website :) Just to give everybody a heads up; whether you're a regular here, or you've found the my site through a listing on Amazon, eBay, or Etsy.... I'm OUT!
It's -24C here in Toronto, and that's just about my threshold.
I'm on vacation until January 16th, 2015, so I've temporarily closed all listings for TrainRite Fitness Journals. If you're looking to place an order, no worries I will reactivate all listings on the 16th, and will return to normal shipping times. (Did I mention I typically ship SAME DAY?!). So you can wait until then, or you can email me directly at: admin@trainrite.ca. I will check these periodically, and alert you upon my return!
Thank you all for an exciting and successful 2014!
-Matt Cronin
Exercise, Shameless Self-promotion
There's an even MORE compact TrainRite Fitness Journal coming soon!
Over the past year or so that I've been creating and selling Fitness and Nutrition Journals for myself and others, I've received a lot of great feedback! I want to personally thank each and every one of you who took the time to contact me and let me know how it's working for you, asked me questions about the best way to use the journals, or just general thanks and positivity. If you haven't yet, or have any questions, email me anytime - admin@trainrite.ca. As I've said before, my original intentions were never to sell these things, they were for me! I had goals that just weren't being met by "showing up". I needed to plan things out, and periodically review my progress. As people saw me using them, my progress and results - I kept getting asked where they could get them, and so TrainRite was born.
There are a ton of other options out there for basic weight lifting, fitness and food journals. 99% of them (trust me, I've tried many), have SO much wasted space and just general 'filler' that I'd never use. I personally wanted a small physical book to log my weight/reps, my newest 5k run time, my weight, along with my complete exercise regimen somewhere in the book so I'd always know what I'm working that day. That's it! A few journals I've found are actually very similar to mine. Simple, easy to use, compact and so on. The key difference I strive for is listening to your experience and evolving into a product that's better for everyone - not just me.
In the next month or so I'll be rolling out a different version of the TrainRite Exercise and Fitness Journal
So what's new? Based on feedback I've received:
- Keep it compact. Somehow more compact than the original, this version is also more a ‘traditional’ book shape making it strong and sturdy
- More sets. Many of you animals wanted more than 4 sets per exercise as in the first journal, so you’re in luck – this book’s got 5!
- More logging for cardio or classes. This version has 3 spaces per workout for cardio or other non-weight training activities.
- We like notes. A space for notes! ‘Nuff said.
And as always...
- No frills, no wasted pages.
- Waterproof cover and backing
- 10 exercises per workout
- 90 workouts worth of logging
- A planning chart for creating 12 unique workouts that is always with you
So stay tuned!
- Matt
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/
Exercise, Shameless Self-promotion
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
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:
3x12 Neck Press superset with Pushups to exhaustion (no rest between) 3x12 Bench Press (superset with another muscle group) 3x12 Smith Press (superset with another muscle group) 3x12 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
Exercise, Meal Planning, Shameless Self-promotion
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)
Great Nutrition and Workout talk on the Dr. Drew podcast
Great Dr. Drew podcast this week regarding Health and Fitness. I’ve cropped out the best part.
listen HERE
Anybody who knows me well knows I love me some good podcast and talk radio in general. I started listening to the Adam Carolla Show back when he was on radio, and followed him to his new podcast empire. My favourite Adam Carolla material is back when he was on Loveline with Dr Drew – their “chemistry” was phenominal. Adam holds nothing back, even reads his past social insurance statements in a series of episodes. Hilarious. Loveline also taught me quite a bit about myself, and others. Topics vary between everything from mental health to physical health (think dude who thinks it’s normal to dig up a human skull to place in his aquarium, to girl who calls in to find out if her rash is razorburn or herpes). Adam is so funny – this link (www.lovelinetapes.com) has the best archive of episodes.
So the audio I've posted here is from the two current hosts of the show – Dr Drew and Mike Catherwood. I don’t listen to the show anymore, but I do listen to Dr Drew’s podcast. I really enjoyed this section of the podcast when they talk about the simplicity of nutrition and workouts – take a listen!
Notable quotes:
On how often to workout: “The overwhelming majority of people (need to devote) 3 days a week… You can pare it down to like 4 exercises…deadlifts, chinups or pullups, dips, and maybe some overhead pressing work” -MC
“People waste so much time – they ask me how to train their biceps, and I’m like “how many chinups can you do?” He’s like “I can’t do any”. I’m like “listen, you shouldn't be doing any barbell curls until you can do chinups to like, at bodyweight, a grown man should be able to do 15 chinups.” -MC
"Find an intention, make a goal, and follow it. People get so crazy and mixed up they want to be able to run a marathon and (bodybuild) to benchpress 350lbs…. The two don’t mix." - MC
Drew: “How ‘bout diet, what are the basic diet tendants?” Mike “Uhhhh…people eat too goddam much. Too many calories, with too little nutrients. That’s the biggest problem with Americans today”
"Here’s the big thing: it IS inconvenient. To be truly healthy you have to focus you have to pay attention. Don’t confuse diet foods with health foods, and vice versa. There are things that are very healthy, that are not good for a diet. There are things that are very good for a diet, that are fuckin’ unhealthy. And don’t confuse the two. Low fat yogurt with a bunch of sugar that’s only 90 calories may be great for some chick that doesn’t eat a lot and wants to stay skinny, but it’s not very healthy. Half a bag of macadamia nuts is very dense and healthy, but it’s a terrible thing if you’re on a diet because it’s going to be around 3000 calories." -MC
Happy 4 of July, you 'Mericans!
Finishing the week strong, after a very slow start... Has anybody else come down with this dirty summer cold that’s been floating around the city?? I’ve missed so many training sessions this week. Today is my first day back, and I’m trying to condense the muscle groups that were missed in the past 4 days or so into today and tomorrow’s routine. It felt good to rest a few days, the cold really knocked me on my ass.
It actually feels nice to switch it up a bit from my typical training style of 2 muscle groups per day, superset with one another (mostly to save me time in the morning in an attempt to get to work on time! ;) ).
July 4
Lats/Chest Wide grip pullups, 4 x exhaustion Bench press, 4x20 Lat Pulldown Machine, 3x12 Incline press, 3x12 Pushups, 3 x exhaustion
Bis/Tris Barbell curls, 4x20 Skullcrushers, 4x20 Alternating dumbell curls, 3 x exhaustion Dips, 3 x exhaustion Cable curls (bar), 3x12
July 5
Legs/Various Leg press, 4x20 Lower Back Extension, 4x20 Glute kickback, 3x12ea Decline bench dumbell pullovers, 3x12 Hamstring curl, 3x12ea
Core/Shoulders Cable crunch, 4x20 Smith shoulder press (heavy), 4x6 Hanging wipers, 3x15 Double cable lateral raise, 3x12ea Decline bench swiss ball swing, 3x25
Exercise, Meal Planning, Shameless Self-promotion
2 MONTH SHRED CHALLENGE: WEEK 1 COMPLETE
Just a quick update (full results here): Well, after one week I don't expect to see much of a change, so here's a quick summary.
I followed my workout plan down to a tee, and did 3x5Km runs on Monday, Wednesday and Friday. Friday, you’ll notice, is also leg day for me… causing the run to be a little on the slow side (poor hammys!).
At mealtime I did fairly well too – adjusted to the side-plate portion size and tried to avoid just piling high instead. This needs work haha. Luckily much of my meals have been veg and chicken so I don't feel so bad. Here's another example: shallot, mushroom, and herb scrambled eggs with tomato and avocado. So good.
Saturday Cheats: glass of Red, and mom’s Rhubarb pie. Def worth it!
Adjustments: I don’t think I felt anything need fine tuning quite yet. I may not run on Friday’s and shift the days to Tuesday, Thursday, and Sunday… it’s really awkward to run right after a leg workout!
Results: I’m not expecting any real results photos-wise, but my weight did drop. This is NOT a typical drop, likely due to me cramming as much dirty food in my face as I could right before I embarked on this journey!
Starting Weight: 176.2lbs
Week end: 171.8lbs
Exercise, Shameless Self-promotion
New Section: User Appreciation Pics
Hi all, So I've added a new section to pay my gratitude to all TrainRite Logbook customers!
A few photos have been trickling in and I think it's great! Keep 'em coming if you're a customer and you'd like to be featured on the page. I'm always amazed to see where my orders come from; Canada, USA, Singapore, Finland... all over.
Here it is - a big thanks to everyone!
Get one here! Facebook, webstore, Pinterest Instagram: @TrainRite00 Email: admin@trainrite.ca
Exercise, Shameless Self-promotion
Your Workout "Routine"
We've all heard that in order to get the most out of your workouts, they should be anything but 'routine'. Varying your workouts by trying new exercises, varying sets and reps, increasing and decreasing rest periods and intensity are all great was to do this. So what if you're like me? Lack of time to research, plan and tweak new workout sessions used to be my largest hurdle for making new strides in personal fitness. So I wanted to share exactly how I do accomplish this, and I think it's worth a look for anyone who feels like they're own workouts are getting stagnant. Yeah, you know who you are... doing the same routines daily for months isn't working. I did that for almost two years with no results or reward. I want to state up front that there are a myriad of ways to effectively train your body and create an effective workout. This is just one way I've found to be effective for myself.
First things first, I'm at the gym by 6am to get my training in before work. I'm in no shape to be dreaming up new routines. So yes, in order to follow what I'm going to tell you here you will need to put in some hours on a Sunday or a slow day to plan ahead. What I do is I plan workouts on a two week rotation. I go to the gym usually 6 days a week. So basically up front you'll plan 12 days of workouts (6 days x 2 weeks). Now if you go to the gym 3 or 4 days a week you only have to plan 6-8 days worth. The key is to I rotate through this routine for up to three months - and probably even longer. If you do a great job of researching new exercises and don't repeat any, you'll only really be doing the same exercise twice a month! Sounds like it's worth a day or two or up front planning right?
The picture I posted is my current workout routine - and due to an injury I haven't really been able complete it a month straight - but I'll post any updates in how effect it is over the next few months. I should note as well that I do some outdoor runs around 3 times a week on top of this (hence the early morning workout sessions). I choose 2 muscle groups per session, 5 exercises each. The sets and reps vary.
I know I'm shorting you on some of the details - if you want to know more about my regimen, please comment below!
Self promotion alert: This workout will perfectly align itself with a TrainRite logbook. Get one, try it out. I can't stress enough how taking the time to plan out your fitness activities has been the key to my own results.
Get your logbooks here:
https://www.etsy.com/shop/TrainRite
www.trainrite.ca
admin@trainrite.ca
