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Hot!Fighting the dad bod

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Re: Fighting the dad bod 2018/10/05 18:27:30 (permalink)
0
--------------------Week 1 START
2018-10-01 Monday 2100 hrs
W1 W1 W1 Squat
 
First session after 4 month off.
 
Warmup
Bar
60kg
 
Work sets
5@80kg
5@90kg
8@102.5kg
 
Leg extension
10@50kg
11@50kg
11@50kg
 
Walking lunges
5x10@20kg
 
Ab wheel (full ROM from knees)
2X5
 
¾ way against wall
3x10
 
2018-10-02 Tuesday 1845 hrs 
W1 W1 W2 Bench
 
Thorough warm up for bench
 
Work sets
5@60kg
5@67.5kg
17@77.5kg
 
Seated OHP
Warmup
5@43kg
 
BB row
10@16kg
10@20kg
3x10@28kg
 
Tri cable extension
5x10@36kg
 
2018-10-04 Thursday 2100 hrs
W1 W1 W3 Deadlift
 
Warmup
500m rower
 
Deadlift
Warmup
Bar
60kg
77.5kg
 
Work sets
5@82.5kg
5@95kg
10@107.5kg
 
Leg press
10@40kg
10@80kg
3x10@120kg
 
Leg extension (do leg curl next time)
3x10@43kg
2x10@50kg
 
Hanging leg raise (replaced with ab machine)
5x10@23kg
 
2018-10-05 Friday 0530 hrs
W1 W1 W4 OHP
 
Warmup
Light dumbbells
Band
Bar
 
Work sets
5@30kg
5@35kg
12@37.5kg
 
DB incline (bench on 3)
Warmup
 
Work sets
10@18kg
2x10@22kg
2x10@24kg
 
Chins
5x5
 
Dips
5x10
--------------------Week 1 END
 

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#41
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59
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Re: Fighting the dad bod 2018/10/16 11:50:30 (permalink)
0
--------------------Week 2 START
2018-10-08 Monday 2100 hrs
W1 W2 W1 SQUAT
 
Warmup
Bar
60kg
 
Work sets
3@85kg
3@95kg
10@107.5kg
 
Assistance
 
Leg extension
15@50kg
12@63kg
3x10@63kg
 
Walking lunges 10 = 1 set
5x10
 
Ab wheel
5x10 (¾)
 
2018-10-09 Tuesday 0600 hrs
W1 W2 W2 Bench
 
Warmup
Band
Bar
 
Work sets
3@62.5kg
3@72.5kg
17@80kg
 
Seated OHP
Warmup
5x10@43kg
 
DB row
5x10@30kg
 
Tri extension (Y bar)
5x10@41kg
 
Kettlebell finisher
Russian swings
20@20kg
10@2x16kg
20@20kg
 
American swings
2x20@20kg
[link=mailto:10@20kg]10@20kg[/link]
 
2018-10-11 Thursday 2100 hrs
W1 W2 W3 Deadlift
Stretches
 
Warmup
Bar
60kg
 
Work sets
3@87.5kg
3@100kg
10@112.5kg
 
Leg curls
2x10@43kg
3x10@50kg
 
Horizontal Leg press
10@120kg
4x10@188kg (full stack)
 
Hanging leg raises
5x10
 
2018-10-12 Friday 0600 hrs
W1 W2 W4 OHP
 
Warmup
Bands
Small DBs
 
Work sets
3@32.5kg
3@35kg
15@40kg
Overall felt too light.
 
DB incline
Warmup
 
Work sets
5x10@24kg
 
Chins
8
6
2x4
5
 
Dips
3x12
--------------------Week 2 END

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#42
59
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Re: Fighting the dad bod 2018/10/26 11:59:52 (permalink)
0
--------------------Week 3 START
2018-10-15 Monday 2100 hrs
W1 W3 W1 Squat
MISSED
 
2018-10-16 Tuesday 1845 hrs
W1 W3 W2 Bench
Quick IN/OUT Bench session
 
Warmup
Rower 500m
Bands
Bar
 
Work sets
3@67.5kg
3@77.5kg
5@85kg
 
Below par session, benched on platform which wasn't ideal.
 
2018-10-18 Thursday 2100 hrs
W1 W3 W3 Deadlift
 
Concept 2 500m
Knee raises to wall
 
Bar
60kg
85kg
 
Work sets
5@95kg
3@107.5kg
10@120kg
 
Leg curl
4x10@50kg
10@57kg
 
Horizontal Leg press (partial ROM, no adjustment possible)
5x10@188kg full stack
 
Hanging leg raises
5x10@BW
 
2018-10-19 Friday 0530 hrs
W1 W3 W4 OHP
 
Concept 2 500m
Small DBs
Band
Bar
 
Work sets
5@40kg
3@45kg
10@50kg
 
DB incline (no 3)
5x10@24kg
 
Chins
10
6
3x4
 
Dips
2x15
3x10
 
2018-10-20 Saturday 1320 hrs
W1 W3 W1 Squat
 
Warmup
Rower 500m
 
Bar
60kg
 
Work sets
5@90kg
3@102.5kg
Belt on
5@115kg
 
Russian KB swings
5x10 @ 2x16kg
 
Walking lunges
5x10@20kg
 
Supersetted with ab rollout (¾)
5x10
--------------------Week 3 END

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#43
59
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Re: Fighting the dad bod 2018/10/26 12:01:08 (permalink)
0
--------------------Week 4 START
Deload week skipped, increased maxes
 
2018-10-22 Monday
Wave 2 Week 1 Workout 1 Squat
Warmup
rower
Bar
 
Work sets
5@82.5kg
5@95kg
10@107.5kg
 
KB swings
2x10@32kb (2x16kg)
3x10@40kb (2x20kg)
 
2018-10-23 Tuesday
Wave 2 Week 1 Workout 2 Bench
Warmup
Bands
Bar
 
Work sets
5@57.5kg
5@67.5kg
20@77.5kg
 
Machine OHP
10@43kg
4x10@50kg
 
Kroc rows
5x10@30kg
 
DB CGBP
10@14kg
4x10@20kg
 
Finished with sled pushes X 8
 
2018-10-25 Thursday
Wave 2 Week 1 Workout 3 DL
Warmup
Rower
50kg
60kg
 
Work sets
5@85kg
5@97.5kg
12@110kg
 
Leg curl
5x10@57kg
 
Leg press
5x10@160kg
 
Hanging leg raises
5x10
 
2018-10-26 Friday
Wave 2 Week 1 Workout 4 OHP
 
Rower 500m
Bands
Small DBs
Bar
 
Work sets
5@40kg (first should have been 35kg)
5@42.5kg
13@50kg
 
DB incline
5x10@24kg
 
Chins
10
6
3x5
 
Dips
4x15
--------------------Week 4 END

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#44
59
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Re: Fighting the dad bod 2018/11/08 19:54:20 (permalink)
0
2018-10-29
Wave 2 Week 2 Workout 1 Squat
Rower
Bar
60kg
 
Work sets
3@87.5kg
3@100kg
5@112.5kg felt weak
 
KB Russian swings
5x10@32kg
 
Supersetted with
KB curls
5x10@2x12kg (5 each side)
 
KB lunges
5x10@2x20kg
 
Supersetted with
AB rollout
5x10

2018-10-30
Wave 2 Week 2 Workout 2 Bench
Bands
Bar
 
Work sets
3@60kg
3@72.5kg
20@80kg
 
Seated OHP
10@50kg
4x10@57kg
 
Kroc rows
4x10@30kg
10@32kg
 
Smith CGBP
5x10@40kg
 
500m row.
1m 43.

2018-11-01
Wave 2 Week 2 Workout 3 Deadlift
Warmup
Bands
60kg
 
Work sets
3@90kg
3@105kg
15@117.5kg
 
Leg curl
5x10@57kg
 
Leg press
5x10@160kg
 
Hanging leg raises
5x10
 
500m row
1m 37s
 
2018-11-02
Wave 2 Week 2 Workout 4 OHP
Warmup
Bands
Small DBs
 
Work sets
3@40kg
3@45kg
11@50kg
 
Chins
11
10
6
5
6
 
Incline bench
5x10@24kg
 
Dips
5x10
 
2018-11-05
Wave 2 Week 3 Workout 1 Squat
Rower warmup
 
Power rack busy so workout in reverse.
 
KB lunges with 20kg
5x10
 
Squat
60kg
 
Work sets
5@95kg
3@107.5kg
8@120kg happy
 
KB Russian  swings
5x10@40kg
 
Supersetted with kB bi curls
5x10@12kg
 
Skipped ab rollout.

2018-11-06
Wave 2 Week 3 Workout 2 Bench
Warmup
Bands
Bar
 
Work sets
5@70kg
3@80kg
16@90kg
 
DB OHP
4x10@24kg
10@26kg
 
Kroc rows
3x10@32kg
2x10@34kg
 
Smith CGBP
10@40kg
10@45kg
10@60kg




Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#45
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Re: Fighting the dad bod 2018/11/16 15:31:19 (permalink)
0
2018-11-16
Wave 3 Week 1 Workout 4 OHP
Warmup
Bands
Small db
Bar
 
Work sets
5@40kg
5@42.5kg
10@47.5kg
 
DB incline (did DB OHP, no wonder it felt heavier)
3x10@26kg
2x5@26kg
 
Chins
10
8
5
4
4
 
Supersetted with Dips
15
15
15
15
15
 
2018-11-15
Wave 3 Week 1 Workout 3 DEADLIFT
Warmup
Bands
60kg
 
Work sets
5@87.5kg
5@102.5kg
15@115kg
 
Leg curls
5x10@63kg
 
DB lunges
5x10@20kg
 
Supersetted with leg raises (head height)
5x12
 
2018-11-13
Wave 3 Week 1 Workout 2 BENCH
Warmup
Bar
60kg
 
Work sets
5@62.5kg
5@72.5kg
22@80kg
 
DB OHP
5x10@26kg
 
DB kroc rows
5x10@41kg
 
Sled push
5x10@40kg
 
2018-11-12
Wave 3 Week 1 Workout 1 SQUAT
 
Warmup
Bar
60kg
 
Work sets
5@85kg
5@97.5kg
8@110kg
 
Russian KB swings
5x10@40kg
 
Supersetted with
KB curls
5x15@12kg
 
KB lunges
5x10@20kg
 
Supersetted with
5x10 AB rollouts
 
2018-11-09
Wave 2 Week 3 Workout 4 OHP
Warmup
 
Work sets
5@42.5kg
3@47.5kg
10@52.5kg
 
DB incline
10@24kg
4x10@26kg
 
Chins
10
4
4
5
5



Dips
5x15@BW
 
2018-11-08
Wave 2 Week 3 Workout 3 DL
Warmup
 
Work sets
5@97.5kg
3@110kg
13@122.5kg
 
Leg curl
3x10@57kg
2x10@63kg
 
Horizontal Leg press
5x10@153kg
 
Supersetted with
Hanging leg raise
5x10

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#46
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Re: Fighting the dad bod 2018/11/22 14:58:18 (permalink)
0
2018-11-19
Wave 3 Week 2 Workout 1 SQUAT
Missed, will be done at end of week
 
2018-11-20
Wave 3 Week 2 Workout 2 BENCH
Warmup
 
Work sets
3@67.5kg
3@75kg
18@85kg
 
DB OHP
5x10@26kg
 
Kroc rows
10@36kg
4x10@32kg
 
Tri extension
5x12@41kg
 
KB complex to finish
Swings
Goblet squat
OHP
Low rows
High rows

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#47
59
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Re: Fighting the dad bod 2018/11/23 13:46:10 (permalink)
0
2018-11-22
Wave 3 Week 2 Workout 3 DL
Warmup
Bar
 
Work sets
3@95kg
3@107.5kg
6@122.5kg didn't push it
 
DB lunges (leg curl busy)
5x10@20kg
 
Supersetted with
Hanging leg raises
5x12
 
2018-11-23
Wave 3 Week 2 Workout 4 OHP
Warmup
Bands
Small DB
Bar
 
Work sets
3@40kg
3@45kg
10@50kg
 
Incline DB Bench (No.4)
5x10@26kg
 
Chins
10
8
6
6
5
 
Dips
5x12@BW

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#48
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Re: Fighting the dad bod 2018/11/26 11:22:02 (permalink)
0
2018-11-25
Wave 3 Week 2 Workout 1 SQUAT
Warmup
500m rower
Bar
60kg
 
Work sets
5@90kg
3@105kg
3@117.5kg, prescribed reps no more.
 
Russian KB swings
5x10@40kg
 
Supersetted with bi curls
5x15@10kg
 
KB lunges
5x10@20kg
 
Supersetted with ab rollouts
5x10

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#49
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Re: Fighting the dad bod 2018/11/26 20:48:23 (permalink)
0
2018-11-26

Wave 3 Week 3 Workout 1 SQUAT

Warmup

Rower 500m

Bar

60kg


Work sets

5@97.5kg

3@110kg

5@122.5kg


Steady state cardio treadmill 15 mins (finished on level 12)

#50
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Re: Fighting the dad bod 2018/11/27 21:41:37 (permalink)
0
2018-11-27

Wave 3 Week 3 Workout 2 BENCH


Warmup

Bands

Bar


Work sets

5@72.5kg

3@80kg

15@90kg


DB OHP

5x10@26kg


Tri extensions

5x12@41kg


KB complex to finish

Swings

Goblet squat

OHP

Low rows

High rows

#51
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Re: Fighting the dad bod 2018/11/30 10:23:56 (permalink)
0
2018-11-30

Wave 3 Week 3 Workout 4 OHP

Warmup

Rower

Small DBs

Bar


Work sets

5@42.5kg

3@47.5kg

10@52.5kg


DB incline

5x10@26kg


Chins

10

10

3x5


Supersetted with Dips

5x15

#52
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Re: Fighting the dad bod 2018/12/01 17:47:04 (permalink)
0


2018-12-01

Wave 3 Week 3 Workout 3 DL

Warmup

Bands

Stretch

60kg


Work sets

5@102.5kg

3@115kg

10@127.5kg


Leg curl busy


DB lunges

5x10@20kg


Supersetted with hanging leg raises

5x12

#53
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Re: Fighting the dad bod 2018/12/03 22:08:51 (permalink)
0
2018-12-03

Wave 4 Week 1 Workout 1 SQUAT

Warmup

Bar

60kg


Work sets

5@87.5kg

5@102.5kg

10@115kg


100x KB Russian swings (2x20kg)

#54
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Re: Fighting the dad bod 2018/12/04 21:16:40 (permalink)
0
20018-12-04

Wave 4 Week 1 Workout 2 BENCH

Warmup

Bar

60kg


Work sets

5@62.5kg

5@72.5kg

25@80kg


DB OHP

5x10@26kg

Slight right shoulder twinge


DB rows

3x10@34kg

2x10@36kg


Tri extensions

5x10@27kg


10x sled pushes with +30kg

#55
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Re: Fighting the dad bod 2018/12/07 07:04:39 (permalink)
0
2018-12-07

Wave 4 Week 1 Workout 4 OHP

Warmup

Bands

Small DBs

Bar


Work sets

5@40kg

5@45kg

6@50kg. Poor effort.


DB incline press

5x10@26kg


Chins

10

10

8

6

5


Supersetted with Dips

15

15

16

15

15



2018-12-06

Wave 4 Week 1 Workout 3 DL

Warmup

Rower 500m

60kg


Work sets

5@90kg

5@105kg

13@120kg


DB lunges

5x10@22kg


Supersetted with hanging leg raises

5x12

#56
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Re: Fighting the dad bod 2018/12/10 21:02:32 (permalink)
0
2018-12-10

Wave 4 Week 2 Workout 1 SQUAT

Warmup

Rower

Bar

60kg


Work sets

3@95kg

3@107.5kg

3@122.5kg felt weak


KB swings 2x20kg

5x10


Supersetted with KB BI curls 2x12kg

5x15


KB lunges

5x10


Supersetted with Ab roller

5x10

#57
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Re: Fighting the dad bod 2018/12/11 19:45:40 (permalink)
0
2018-12-11

Wave 4 Week 2 Workout 2 BENCH

Warmup

Rower

Bar

Small DBs

60kg


Work sets

3@67.5kg

3@75kg

15@85kg


In-out. Not feeling it tonight

#58
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Re: Fighting the dad bod 2019/01/13 13:32:14 (permalink)
0
2019-01-12
Wave 5 Week 1 Workout 4 OHP
 
Warmup
Rower
500m
 
Work sets
5@40kg
5@45kg
10@50kg
 
Incline DB press
2x10@26kg
1x10@28kg
2x10@30kg
 
Chins
10
10
6
5
5
 
Supersetted with Dips
5x15
 
6 X 45s rounds on punchbag to finish
 
2019-01-10
Wave 5 Week 1 Workout 3 DL
 
Warmup
Rower
60kg
 
Work sets
5@100kg
5@110kg
12@122.5kg
 
DB lunges
5x10@22kg
 
Supersetted with hanging leg raises
5x12
 
150 Russian KB swings with 20kg
45s rounds



2019-01-08
Wave 5 Week 1 Workout 2 BENCH
 
Warmup
Bands
Small DBs
Band
 
Work sets
5@65kg
5@75kg
15@85kg



Machine OHP
2x10@50kg
3x10@57kg
 
Kroc rows
5x10@30kg
 
Tri extensions
5x10@46kg
 
150 American kB swings with 20kg
45s rounds.
 
2019-01-08 spin 30 AM
 
2019-01-07
Wave 5 Week 1 Workout 1 SQUAT
 
Warmup
Rower
Bar
60kg
 
Work sets
5@90kg
5@110kg(should have been 105kg)
7@120kg



Russian KB swings w 40kg
5x10
 
Supersetted with KB curls w 12kg
5x15
 
KB lunges w 40kg
5x10
 
Supersetted with ab rollout
5x10
 
2019-01-06
Wave 4 Week 3 Workout 3+4 DL + OHP
 
DL
Warmup
Rower
60kg
Work sets
5@105kg
3@120kg
8@132.5kg
 
OHP
5@45kg
3@50kg
5@57.5kg
3@60kg --extra set
 
2019-01-04
Wave 4 Week 3 Workout 2 BENCH
 
Warmup
Rower 500m
Small DBs
Band
Bar
60kg
 
Work sets
5@72.5kg
3@80kg
12@90kg
 
Seated DB OHP (number 8)
4x10@26kg
1x7@26kg
 
Rounds on punchbag to finish
 
2019-01-03
300 KB Russian swings with 24kg
30s sets
15 mins total
 
2019-01-01
Wave 4 Week 3 Workout 1 SQUAT
--Had 2 weeks off due to illness/christmas. Restart where i left off 2 week ago.
 
Warmup
Rower
Bar
60kg
 
Work sets
5@102.5kg
3@115kg
3@127.5kg didn't push too much.
 
Russian KB swings
5x10@40kg
 
Supersetted with KB curls
5x15@12kg



KB Lunges
10@40kg
 
Supersetted with AB rollout
10@BW



2018-12-18
Wave 4 Week 3 Workout 2 BENCH
Warmup
Rower
Bar
60kg
 
Work sets
5@72.5kg
3@80kg
10@90kg
 
Seated DB press
5x10@26kg
 
DB row
5x10@32kg
 
2018-12-17
Wave 4 Week 3 Workout 1 SQUAT
 
Warmup
Rower
Bar
60kg
 
Work sets
5@102.5kg
3@115kg
2@127.5kg
 
KB swings
5x10@40kg
 
Supersetted with kB curls
5x15@12kg
 
KB lunges
5x10@40kg
 
Supersetted with ab rollout
5x10
 
I'll for rest of week so missed workout 3 and 4. Will pick back up on week 3  

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
Goals SQ:175kg / B:140kg / DL:205kg / OHP:80kg
 
#59
59
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Re: Fighting the dad bod 2019/01/14 20:15:52 (permalink)
0
2019-01-14

Wave 5 Week 2 Workout 1 SQUAT


Warmup

Rower 500m

60kg


Work sets

3@100kg

3@112.5kg

5@122.5kg


Russian kB swings

5x10@40kg


Supersetted with kB curls

15@12kg


KB lunges

5x10@40kg


Supersetted with AB rollout

5x10

#60
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