Friday

Keep a training journal. In order to track progress accurately, weights, reps and sets will need to be recorded along with the date the training was performed. Most people have a hard time remembering all their weights and in lots of cases end up repeating the same workouts over and over again. As we know once the body has adapted to a stimulus, a new stimulus needs to be introduced before gains in fitness occur. A properly updated journal can also give insights as to where a athlete started and how far they have come. I like to look through my old workouts to see what I did and how well it may or may not of worked. I have a journal that goes back to 2005 and there is some very valuable information for me to dig through. It's a cheap but effective tool.

Training:
Squat 5x3
Press 5x3
Chin-ups 3 x max reps


I met her at my job in the Military, gave her a tour and later found out who she is.

Wednesday

There is no "perfect" workout program, we cannot improve every aspect of our fitness and body at the same time. No matter what a website or magazine tells us, the fact will remain that in order to greatly improve one aspect of fitness, something will suffer. This is fine, too many people get into a big rush about wanting to improve massively and be awesome at everything right now. There are an infinite amount of programs that promise huge gains in 2-6 weeks, what about 2-6 years? Why not look at training as a career that spans years and decades and not weeks and months. Patience is a virtue.

Training:
Squat 5x3
Bench 5x3
Deadlift 5x1

Monday

A sound mind in a sound body. Numerous studies show that diet and exercise relieve stress and help to build confidence and self esteem. These studies were done with a basic diet and exercise program and mostly did not delve deep into a more structured and effective approach. I fully agree with these studies and have seen with my own eyes the transformation someone will go through when properly coached and supported. The devil is in the details here, my clients always set their own short, medium and long term goals and I have general goals for everyone I train. As a trainer I know that my clients do need to be at a certain point physically to achieve their goals, it just helps the process move smoother and quicker. When clients start achieving these goals their confidence grows and the belief in themselves begin to solidify. I am often known to say to my clients, "You may not think you can do it, but I know you can." That is just part of the support I use to guide them to their personal goals. I don't judge other trainers by what they can do physically, but what they have helped their clients achieve.

Training:
Squat 5x3
Press 5x3
Pull-ups 3 x max reps

Friday

"Make do" -- the Legion. Train with what you have, consistency and patience will trump the most "advanced" training program.

Training:
Deadlift 5x1
Rest 5-10 minutes
5x400 meter run
Rest 2 minutes between intervals

Thursday

Building the muscle. This past week or so I have posted information as to why the everyday person would benefit from building muscle and strength. With this always comes the question "Will I get fat eating to get big and strong?" The answer is no, with a small caveat. The caveat is yes fat gain will happen when a serious bulking endeavour is taken. However the fat gain will be small compared to the muscle built. This advice is for the guys reading, ladies I feel you should eat to recover and build muscle, but ladies need to be a little more careful as fat gain can happen very quickly. The pic of me is weighing about 212 lbs, I wouldn't say I'm fat.

Training:
Squat 5x3
Bench 5x3

Tuesday

Power is the rate that one can exert force. It relates to muscle size, the rate the nervous system can activate the muscles, muscle coordination, and how well chemical factors within the muscles withstand the onset of fatigue.

Training:
Power clean 3x5
Rest 5-10 minutes
50 swings
50 push-ups
50 sit-ups
50 squats
Fast as possible

Monday

Bones. Bone is a connective tissue, it's made up of both organic and inorganic tissue. Bones, like all the other systems in the human body, react and adapt to exercise. Multi-joint, compound movements such as squats and bench press's put stress on bones and when allowed to recover, they grow denser and stronger. Stronger bones heal quicker and stay healthier into old age. The media says to drink milk for strong bones and I'm saying to do your squats for even stronger bones.

Training:
Squat 5x3
Press 5x3
Pull-ups 3 x max reps



P.S. Keep drinking that whole milk