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Hot!Fighting the dad bod

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59
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  • Total Posts : 575
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  • Joined: 2004/07/19 14:26:48
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  • Status: offline
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
Olympian Member
  • Total Posts : 575
  • Reward points: 11258
  • Joined: 2004/07/19 14:26:48
  • Location: North West, UK
  • Status: offline
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
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