Train 4 Vain

Workout for Wednesday

Squat 5-5-5-5-5
Push Press 5-5-5-5-5
Deadlift 5-5-5-5
Chin 10-10-10-

A1 -Jump Squat
A2- DB dead lift
4x10

b1 - Bulgarian Split Squat
b2 - Good morning
3x10

c1 leg Press



Trends....

These days, the need for training for vanity has taken a slightly less than upfront position when you go to the gym.

Don't get me wrong, it's still there, only it's less pronounced.

In all my crossfit snobbery lately, I sometimes forget why I started this in the first place, I was overweight, and looked like a tubby dude.

And how did I lose that 100 pounds? Was is strictly high repetition olympic lifts, coupled with a series of calisthenics?

No...

It was a long boring ass ride on the dreadmill... Coupled with a great diet and traditional bodypart training.

It's worked for years and bodbuilders have been doing it for decades.

Don't get me wrong, I think Crossfit and Performance types of programs are great to add to any successful program, but it's not a requirment. But don't forget what got you here in the first place.

I guess, that's whats unique about the training philosiphy that I always have abided to for the last year or so..

Everything always changes, everything is always evaluated, re-examined and re-orged...

Now Erik Ledin, of lean bodies inc, has and always will, call me an Exercise ADD specialist. But as a true student of the game, I would be doing myself a disservice not to try everything/anything...

But what I do know as facts are the following, like it or not...

1> For Burning Fat and getting lean for a competition, given every variable ( rest/recovery/work rate etc) Long steady state cardio is likely the main weapon in the excercise tool shed. I always love sprints, and they do work, but the recovery and effort required is sometimes undermined by the low calorie diet you are doing.

45-60 minutes of incline walking 3.5mph at an incline that keeps you at 130bpm is pretty much the standard. And yes, you should do that every day if trying to get REALLY lean. You don't require much energy to walk, and your nervous system will not be shot, as it would be with Sprints.

Once stalled, you can go ahead and toss in some 400 meter runs, 8/12's sprints etc.

2> Diet is the answer.
Yes, it always is. You can't outtrain a shitty diet. Sorry, you can't. I wish I could, cause I love eating almost as much as I love training.

Getting quality protein is really important. You know this, but really trying to get 80-100 grams if you are a woman and 150 grams if you are a man is a great way to start. That said, during compeition, those #'s get elevated.


3> Lift Heavy - boys and girls!

This is imperative, lift heavy and break records. Even when dieting. Workouts should consist of varying rep ranges, but never forget to hit the 1's, 3's and 5's - Lifting heavy tells your muscle to stick around during a reduced calorie diet.

Woman are no different, I've seen animals in the gym, and the ones who lift the heaviest, usually look the best ( tight/toned)

Workout for Thursday
Run 400 meters x 4
Run 1 minute, walk 2 minutes x 10 rounds

Bench Press
Chin Up
5x5

Incline Bench Press
Bent Row
4x8

Cable Xover
3x10
Face Pulls 3x10

Hail to the Cheif
3 power cleans
6 pushups
9 squats

12 rounds


So I guess in closing, I ask that you remember that training for vanity is what got you here and don't forget it... no need to completely ignore that sweet handsome reflection staring back at you in the mirror :)