Training journals are a great way to track your progress (increase in weight, reps, etc.) to be a successful athlete. I have been using a journal to record my workouts since high school. By writing everything down I have learned what works best for me. I've also learned the difference between working out and training. I will dive into that subject in a later post.
 
I encourage anyone who is getting ready to prepare for some kind of competition (physique, strongman, Crossfit, Iron Man, etc.) to keep a journal. Not only will it keep you on track, it will also be a great reference to use when you decide to compete again. I have always observed that the athletes that do the best in their sport, are the most consistent, are less injured, and look the best record their training in a journal of some sort.

Below I am going to lay out my program I started in November. It has been more of process of preparation and elimination since I have not done a physique split in a long time.
My main goal has been to prepare my mind. These past months I have been visualizing my goals, keeping myself focused, keeping the eye on the prize. The elimination process has mostly been getting rid of the unnecessary exercises that I feel wont help me. No machines have been used (not against the use of machines), I have put my focus mostly in barbell, bodyweight, kettlebell movements. The training has been intense, took 1 week to deload through the holidays, other than that I have followed this split to the "T". 

Training Split (Nov-Jan) 
Monday- Chest, Biceps, Rear Deltoids
Tuesday- Hamstrings, Gluteus, Calves
Wednesday- Back, Triceps, Core
Thursday- Quadriceps, Conditioning
Friday- Shoulder (nothing heavy, mostly rehab exercises), Core
Saturday- Direct Arm Hypertrophy, Forearms 
Sunday-  Light conditioning, nothing taxing. I will either do light sprints, trail run or go to a dance class. (You read that right.... I dance.)


I really like this cycle of training! The rep ranges aren't very concrete, I am still experimenting with different kinds. 
Once I am done at the end of January, I will be posting up my new training cycle. Reps, tempo, intensity will be documented more. Also will be putting up my body fat%, lean muscle mass, pictures to see how my body responds to training. 

Recording in my journal is going to keep me focused, allowing me to see when I need to increase or decrease the intensity, when to wear my schmedium tank top, etc. 

I challenge you the reader to record your training, you don't have to share like I am doing here. Write your personal goals, keep notes that motivate you in that book, write whatever you want that is going to keep you motivated to improve everyday! Do this for 1 month and see the progress you have made! You have nothing to lose, everything to gain. 

If anyone has any questions on training, training programs, etc. Contact Ben and I! It is our passion to help out someone who is willing to make progress in their training. We can be reached on our Facebook page Solid Training. 

Until next time; Train Often, Train Strong!

John Bedel

If you have ever stopped into our gym or are a regular trainee here then you know the muscle group we focus on the most: the CORE. When we talk about core training we are not just talking about the rectus abdominus, abs to most people, but we are talking about all the muscles of the midsection and spine. This includes the rectus abdominus, the internal and external obliques, the transverse abdominus, the spinal erector group, multifidi, psoas major, quadratus lumborum, and more. These muscles are overlooked by many people who workout and will lead to problems such as back pains, poor spinal alignment, bad posture, hip and knee pains, weight gain in the midsection and other serious problems. These muscles are extremely important because they protect and support the spine and internal organs and, not to mention, help you look better!

This can be a lot to think of if you don't have the knowledge of anatomy like I do so we have broken it down into three categories: full body strength, core stabilization, and core movement. Almost all of our workouts include all three of these categories which has led to great strides in strength by many of our clients.

Full Body Strength- the core is used on almost all of your multi-joint movements, but some exercises will really require a strong core to execute the movement properly. This includes exercises like Turkish get ups, deadlifts, windmills, kettlebell anyhow, tire hits, and many more. These exercises combine a movement and stabilization of the core to keep the body in line. I would place the emphasis of the beginning of your workouts on these types of exercises.

Stabilization- despite most people’s belief, the core's main function is not to flex or crunch, but it is to stabilize your spine. The core muscles perfectly surround the spine and important internal organs and work in conjunction with each other to hold you in alignment. This should have high emphasis in your training. Try exercises like the plank, side plank, reverse plank, hip bridge holds, one arm carries, front levers, and much more. These are great to track your time to see that you are improving and can easily be done at home.

Movement- this is the most widely known way to work your core. This includes movements like crunching, sit ups, leg raises and other common movements. Most movements people do are only for the abdominals so be sure to add in rotational exercises to keep the obliques and back muscles strong. I prefer doing rotational exercises because you can practice minimizing your waistline which is harder to do with flexion exercises like crunching.

Now is a good time to start working on your core so when summer rolls around next year you can bust out your new, complete midsection. You will also notice your other movements getting stronger which will help you improve your whole physique.