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Hot!Fighting the dad bod

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JimXVX
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Re: Fighting the dad bod 2017/06/29 15:10:28 (permalink)
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Yeah kind of - current workout I tend to do is what I think crossfit would refer to as 'EMOM' i.e. I do 25 swings every minute for 30 minutes.  Horrific but effective!
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59
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Re: Fighting the dad bod 2017/06/29 16:29:16 (permalink)
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JimXVX
Yeah kind of - current workout I tend to do is what I think crossfit would refer to as 'EMOM' i.e. I do 25 swings every minute for 30 minutes.  Horrific but effective!

Yeah EMOMs sound OK but quickly catch up with you. You end up seriously clock watching and wishing it would all slow down ;)

Sent from my HTC One_M8 using Tapatalk

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59
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Re: Fighting the dad bod 2017/07/03 18:14:06 (permalink)
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Sunday 2nd July 17 0900hrs
30 minute EMOM
5 Burpees
4 single arm kb swings (16kg) swings to parallel
5 thrusters (18kg)
 
After 5 round this changed to
5 Burpees
5 both arm kb swings (16kg)
 
And after a few more changed to
5 Burpees
5 both arm kb swings (18kg) full swings to head
 
Saturday 1st July 17 1540hrs
3 mile run
2 pretty steep hills, not run in a long time.
37 minutes

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#23
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Re: 2017/07/05 18:59:36 (permalink)
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Wednesday  5th July 17 1930hrs

“Tabata something else”

Pull-ups

Pressups

Sit ups

Air squats


Each exercise done for 8 cycles (4 minutes each, 20s on 10s off)


Total cycles 32
#24
59
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Re: 2017/07/05 19:01:08 (permalink)
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Wednesday  5th July 17 1930hrs

“Tabata something else”

Pull-ups

Pressups

Sit ups

Air squats


Each exercise done for 8 cycles (4 minutes each, 20s on 10s off)


Total cycles 32
#25
GRIFF 1980
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Re: Fighting the dad bod 2017/09/04 21:05:53 (permalink)
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Like the structure of this routine, similar to routines I have had in the past.
 
Just starting early morning weights myself as have 2 kids and only time can fit it in! Will keep an eye on progress 


"Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"


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Re: Fighting the dad bod 2018/05/08 10:19:56 (permalink)
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JimXVX
Hi mate - I'll also a Dad doing what I can to fight off the onset of dad-bod, although my kids are older so at least they sleep!
 
My training style isn't dissimilar to yours - not crossfit but using similar exercises.  As a stressed father I would heartily recommend buying yourself a kettlebell so you can get in some workouts at home when you can't get to the gym.  Some weeks I only get to the gym twice, but 3 times per week I do a half hour session of kettlebell swings - in my view the best exercise for stripping fat whilst building your conditioning; it's also made my posterior chain much stronger which has hugely benefitted my squat strength.


Been away for a while, however have been doing much more KB stuff - which i guess stemmed from your recommendation.
Have a 16/24/32Kg KB - recently tried the 300 swings for 30 days - couldnt managed this daily so just did it a couple of days a week - recently got back on a strength lifting routine too




Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
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Re: Fighting the dad bod 2018/05/08 20:53:57 (permalink)
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2018-05-08 Tuesday SQUAT/BENCH

Squat
Warm-up

8@100kg
6@120kg
4@130kg
 
Leg extension
3x10@40kg
Supersetted with calf raises
3x10@10

BB incline
10@60kg
4@80kg
10@70kg

Cable flyes
15@20kg
10@30kg
8@30kg

Treadmill sprints finisher (15 mins)
30secs on/off worked up to max speed 20
Repeatx15
 
post edited by 59 - 2018/05/09 10:52:59
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Re: Fighting the dad bod 2018/05/11 06:48:08 (permalink)
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2018-05-10 Thursday KB conditioning
 
16Kg KB used
KB clean & press x 5 pa (per arm)
KB swing x 10 pa
KB goblet squat x 10
Burpees x 10
Curls x 15
REPEAT x 5
Completed in 15m 1s

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#29
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Re: Fighting the dad bod 2018/05/11 18:41:03 (permalink)
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2018-05-10 Friday KB conditioning
 
300 Kb swings with 24kg 12mins 30sec
(25s rounds x 10 swings, REPEAT x 30)

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#30
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Re: Fighting the dad bod 2018/05/12 12:31:46 (permalink)
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2018-05-12 Saturday DEADLIFT/OHP
 
Pull-ups
8
6
4
Struggled slightly, put this down to the KB swings yesterday.
 
Deadlift
Warm-up
 
5@120kg
5@140kg
2@150kg happy with that
 
Seated row
15@12
10@14
10@15
 
OHP
8@50kg
3@60kg
1@60kg
 
Shoulder superset circuit
Shrugs
10@80kg
 
Front raises
10@15kg
 
Side raises
10@10kg
 
Rear raises
10@7.5kg
 
Repeat X 3 sets.
 
Treadmill cardio (15 minutes)
30s on/off worked up to max speed 20
Repeat X 15

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#31
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Re: Fighting the dad bod 2018/05/16 13:52:12 (permalink)
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2018-05-15 Tuesday SQUAT/BENCH
 
Warm-up rower
 
Squat
6@100kg
5@120kg
0@140kg fail
 
Leg extensions
3x10@40kg
 
Supersetted with calf raises
3x10@10
 
DB bench
15@22.5kg
5@30kg
3@30kg
 
Cable flyes
3x10@30kg
 
Treadmill cardio (15 minutes)
30s on/off worked up to max speed 20
Repeat X 15

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#32
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Re: Fighting the dad bod 2018/05/21 19:16:03 (permalink)
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2018-05-16 Wednesday KB conditioning
300 Kb swings with 24kg
(25s rounds x 10 swings, REPEAT x 30)
 
2018-05-17 Thursday KB conditioning
--missed session
 
2018-05-19 Saturday DEADLIFT/OHP
--missed session
 
2018-05-21 Monday KB conditioning
300 Kb swings with 24kg
(25s rounds x 10 swings, REPEAT x 30)
 

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#33
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Re: Fighting the dad bod 2018/05/30 19:10:27 (permalink)
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2018-05-22 Tuesday SQUAT/BENCH
 
Warm-up
60kg
 
Work sets
5@100kg
2x3@120kg
15 reps @ 60kg
 
Leg extension
10@40kg
 
Calf raises
10@10
 
Flat DB bench
12@27.5kg
10@30kg
5@35kg
 
Incline DB bench
5@30kg
10@22.5kg
6@22.5kg
 
Cable flyes
3x10@25kg
 
Cardio
Treadmill cardio (15 minutes)
30s on/off worked up to max speed 20
Repeat X 15
 
2018-05-25 Friday KB conditioning
300 Kb swings with 24kg
(25s rounds x 10 swings, REPEAT x 30)

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#34
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Re: Fighting the dad bod 2018/05/30 19:13:26 (permalink)
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2018-05-29 BJJ
First session after a BJJ lay off of around 10 years
Drilled techniques
Finished with 4 rounds of 6 minutes sparring (24 minutes) - tough!
 
2018-05-30 Wednesday KB conditioning
300 Kb swings with 24kg
(25s rounds x 10 swings, REPEAT x 30)

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#35
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Re: Fighting the dad bod 2018/05/31 19:45:53 (permalink)
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2018-05-31 Thursday KB conditioning
16Kg KB used
KB clean & press x 5 pa (per arm)
KB swing x 10 pa
KB goblet squat x 10
Burpees x 10
Curls x 20
REPEAT x 5
Completed in 18m 3s

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#36
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Re: Fighting the dad bod 2018/06/06 20:32:47 (permalink)
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2018-06-04 Monday KB conditioning
300 Kb swings with 24kg
(25s rounds x 10 swings, REPEAT x 30)
 
2018-06-05 Tuesday BJJ
Drilled techniques
Finished with 4 rounds of 6 minutes sparring, last round with instructor (24 minutes) - tough!
 
2018-06-06 Wednesday KB conditioning
300 Kb swings with 24kg
(25s rounds x 10 swings, REPEAT x 30)

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#37
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Re: Fighting the dad bod 2018/06/15 14:24:44 (permalink)
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2018-06-12 Tuesday BJJ
Drilled techniques
Finished with 3 rounds of 6 minutes sparring, rolled with both instructors (black/brown belt) (18 minutes) - no issues, techniques slowly coming back.
 
2018-06-14 Thursday KB conditioning
24kg KB
 
5 swings
5 squats
5 OHP
5 rows
5 bi curl variations
 
Repeat X 10
 
Finished with 50 swings
 
18 minutes 28seconds
 

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#38
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Re: Fighting the dad bod 2018/09/24 14:24:09 (permalink)
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Making the switch back to the gym, BJJ 1 day a week just doesnt give me enough mat time to warrant the outlay.
 
Theres a new gym opening up in the area with plenty of oly bars , 24/7 access so will suit my circumstances better being fully flexible. Looking forward to it opening in the next week then i can get some solid training in.
 
Been plodding on with the KB's , logging the workouts locally but not mirroring here. These will go on the back burner as i hit the iron again. Hoping to get 4 weight sessions in a week - we will see.
 
Routine wise - will probably start off on Wendlers 5/3/1 as i know it like an old boot, as for goals? ? Who knows, been 4+ months since i touched a weight , so consistency will be #1

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#39
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Re: Fighting the dad bod 2018/09/25 12:25:16 (permalink)
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First session on Sunday after 4 months, trained Shoulders/Chest, workout was pretty brief but was a big shock to the system - pretty unstructured training but finished with a brutal flat/incline/decline DB bench ladder - 48hours later just about getting over the DOMs
 
New gym due to open this weekend and 'induction' tonight...counting down the days!
 
 

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#40
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