Bloggin About Fitness

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I would like to give a HUGE shoutout and congratulations to my wife Marlaena Poss who came in 1st place in both the Bikini Masters and Bikini Tall divisions at the INBF Canada Physique competition this past weekend in North Vancouver, BC.

Marlaena worked so hard for months and was unbelievably dedicated and committed to doing her best at this competition. She set a pretty lofty goal for herself that was way out of her comfort zone but she didn't deviate from her plan and absolutely crushed it! She showed so much grace, confidence and poise on stage and I was completely blown away!!

She did all this while looking after our two little ones (age 3 and 11 months) and while still managing to breastfeed our 11 month old daughter. She is proof that if you set a goal and fully commit to it, you CAN accomplish anything!!!

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Article by (Train Online)  |  May 25 2017

(March, 01, 2017)

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This is a 6 week beginner level strength program that I put together for one of my online clients who is getting ready to compete in her 1st powerlifting meet this Spring. The program consists of 4 training days per week and each training session focuses on one of the main 4 lifts; the squat, deadlift, bench press and shoulder press and each lifts accessory movements.

This is a basic percentage based program that uses sub-maximal loads based off your 1 rep max for each lift. You can figure out your approx. 1RM using your 3, 5, 8, 10 rep max in a 1 Rep Max calculator. You can find a few different 1RM calculators online by Googling "1 RM Calculator".

Training Days

Day 1 - Squat Focus + squat accessory movements
Day 2 - Bench Press + push/pull accessory movements
Day 3 - Deadlift Focus + DL accessory movements
Day 4 - Shoulder Press + upper body and core

*Cardio: Can be mixed in to your strength training days or done on non-lifting days. If you’re doing squats or deadlifts, I’d suggest doing moderate steady state (same speed, low impact cardio) such as stationary bike, power walking or concept rower after you’ve finished lifting. On your upper body days, you can do some higher intensity interval training (i.e. sprints on the treadmill) after you finish strength training. Interval training is the BEST way to burn fat while maintaining and gaining lean muscle.

Sample Day 1 - Squats 

1. Back squat x sets x reps (see squat program below)

2. Front squats w/ a pause x 3 sets x 5 reps
week 1 - 7 second pause
week 2 - 5 second pause
week 3 - 3 second pause    

3. a. DB step-ups x 3 sets x 10 reps
3. b. Goblet squats x 3 sets x 10 reps

4. a. Split squats x 2 sets x 15/side
4. b. DB jump squats x 2 sets x 10 reps

Sample Day 2 - Bench Press

1. Bench press x sets x reps (see bench program below)

2. Wide or narrow grip bench x 3 sets x 10 reps

3. a. DB incline chest press x 3 sets x 15 reps
3. b. Chest supported DB rows x 3 sets x 15 reps

4. a. Push-ups x 2 sets x max reps
4. b. TRX rows x 2 sets x 15 reps

Sample Day 3 - Deadlifts

1. Deadlift x sets x reps (see deadlift program below)

2. Rack pulls or deficit DL x 3 sets x 6-8 reps

3. a. Barbell bent over rows x 3 sets x 10 reps
3. a. Romanian DL x 3 sets x 15 reps

4. Kettlebell swings EMOM (every minute on the minute) x 10 min x 10 swings/min

Sample Day 4 - Shoulder Press 

1. Shoulder press x sets x reps (see shoulder press program below)

2. a. Single arm DB shoulder press x 3 sets x 10 reps
2. b. DB skull crushers x 3 sets x 12-15 reps

3. a. Lateral DB shoulder raises x 3 sets x 10 reps
3. b. Lat pull down x 3 sets x 10 reps

4. a. Cable woodchops x 2 sets x 15/side
4. b. Tricep extensions x 2 sets x 15 reps

5. a. Weighted sit-ups x 2 sets x 15 reps
5. b. Plank hold x 2 sets x 1 min

Squat Program

Week 1 - 10 x 5 @ 60%
Week 2 - 10 x 3 @ 67.5%
Week 3 - work up to 75% and do AMRAP (as many reps as possible)
Week 4 - 8 x 5 @ 65%
Week 5 - 8 x 3 @ 72.5%
Week 6 - work up to 80% and do AMRAP

Bench Program

Week 1 - 4 x 10 (approx. 60-65%)
Week 2 - 4 x 8 (increase based on previous weeks weight)
Week 3 - 4 x 6
Week 4 - 4 x 10 (small increase based off previous 4x10)
Week 5 - 4 x 8
Week 6 - 4 x 6

Deadlift Program

Week 1 - 3 x 5 @ 65%
Week 2 - 3 x 4 @ 70%
Week 3 - 3 x 3 @ 75%
Week 4 - 3 x 5 @ 70%
Week 5 - 3 x 4 @ 75%
Week 6 - 3 x 3 @ 80%

Shoulder Program

Same rep scheme as bench press

Article by (Train Online)  |  March 01 2017

(January, 02, 2017)

The New Year is here and it's time to get back on track and start 2017 with a bang!!

Here are some simple, yet SUPER effective conditioning workouts that can be done At Home, On The Road, In Your Office or At The Gym. These short, intense, mostly BodyWeight Workouts will boost your metabolism, build lean muscle and help shed all the pounds you packed on over the holiday season!

1. Timed Circuits

A. Complete as many times as you can in 10 minutes

Rest for 2 minutes

B. Complete as many times as you can in 8 minutes

 2. Tabata Mash-Up

Complete 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds for each exercise. Take approximately 1 minute rest between each exercise.

 3. Every Minute on The Minute (EMOM)

Complete the following number of reps for each exercise. Alternate between the three exercises for a total of 7 rounds each. Rest during the remainder of each minute.

  • squats x 12 (rounds 1, 4, 7 ... 13, 16, 19)
  • burpees x 6 (rounds 2, 5, 8 ... 14, 17, 20)
  • leg drops x 9 (rounds 3, 6, 9 ... 15, 18, 21)

 4. 21-18-15-12-9-6-3

Complete the following number of reps for each exercise taking minimal rest as you move between the two.

 5. The 7 Minute Plank

Accumulate at total of 7 minutes in the plank position, resting a few times as possible.

Article by (Train Online)  |  January 02 2017