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Hot!Fighting the dad bod

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59
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  • Total Posts : 606
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Re: Fighting the dad bod 2019/01/15 20:05:26 (permalink)
0
2019-01-15

Wave 5 Week 2 Workout 2 BENCH

Warmup

Rower 500m

Bar

60kg


Work sets

3@70kg

3@80kg

15@90kg


KB circuit

200m row

10 kB swings

10 kB goblet squats

10 kB OHP

10 kB low rows

10 kB high rows

10 Burpees

Repeat X 5

#61
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59
Olympian Member
  • Total Posts : 606
  • Reward points: 11687
  • Joined: 2004/07/19 14:26:48
  • Location: North West, UK
  • Status: offline
Re: Fighting the dad bod 2019/01/18 20:14:06 (permalink)
0
2019-01-18 Friday
Wave 5 Week 2 Workout 3 DL
Warmup
Rower 500m
60kg
 
Work sets
--No phone to track training maxes today
3@100kg
3@120kg
--belt on
5@135kg - felt weak today
 
DB lunges
5x10@2x22Kg
 
150 KB swings (American) with 20kg
45s rounds
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
 
#62
59
Olympian Member
  • Total Posts : 606
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Re: Fighting the dad bod 2019/01/21 21:56:33 (permalink)
0
2019-01-21 Monday  

Wave 5 Week 3 Workout 1 SQUAT

Warmup

Rower 500m

Bar


Work sets

5@105kg

3@120kg

3@135kg


Russian KB swings

5x11@40kg


Supersetted with KB bi curls

15@24kg

16@24kg

3x20@24kg


KB lunges

5x10@40kg


Supersetted with ab rollout

5x10


2019-01-20 Sunday

Wave 5 Week 2 Workout 4 OHP

Warmup

Rower 500m

Small DBs

Band

Bar


Work sets

3@42.5kg

3@47.5kg

9@55kg


Incline DB press

2x10@28kg

3x10@30kg


Chins

10

8

6

5

5


Supersetted with dips

5x15

#63
59
Olympian Member
  • Total Posts : 606
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Re: Fighting the dad bod 2019/01/25 07:43:32 (permalink)
0
2019-01-25 Friday

Wave 5 Week 3 Workout 3 DL

Warmup

Rower

60kg


Work sets

5@110kg

3@122.5kg

7@140kg happy.


DB lunges

5x10@30kg


Supersetted with hangings leg raises

5x15



2019-01-22 Tuesday

Wave 5 Week 3 Workout 2 BENCH

Warmup

Rower 500m

Bands

Bar

60kg


Work sets

5@75kg

3@85kg

12@95kg


Machine OHP

5x10@63kg


Kroc rows

2x10@30kg

3x10@38kg


Tri extensions

10@50kg

4x10@57kg


10x sled pushes with 30kg

#64
59
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Re: Fighting the dad bod 2019/01/29 20:43:07 (permalink)
0
Wave 6 Week 1 Workout 2 BENCH

Warmup

Bar


Work sets

5@65kg

5@75kg

23@85kg


Machine OHP

2x10@63kg

3x10@70kg


Seated row machine

5x10@60kg


Tri extensions

5x10@57kg


150 kB swings with 20kg

#65
59
Olympian Member
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Re: Fighting the dad bod 2019/01/29 20:44:01 (permalink)
0
2019-01-26

Wave 5 Week 3 Workout 4 OHP

Bike ride to gym

Warmup

Small DBs

Bar


Work sets

5@45kg

3@50kg

8@57.5kg


Incline DB press

4x10@30kg

6@30kg


Chins

10

10

3x6


Supersetted with dips

15

15

15

15

15

#66
59
Olympian Member
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Re: Fighting the dad bod 2019/02/01 07:25:48 (permalink)
0
2019-02-01 Friday

Wave 6 Week 1 Workout 1 SQUAT

Warmup

Rower

Bar

60kg


Work sets

5@90kg

5@105kg

5@120kg


Russian KB swings

5x11@40kg


Supersetted with KB bi curls

5x20@24kg


KB lunges

5x10@40kg


Supersetted with ab rollout

5x10






2019-01-29 Tuesday

Wave 6 Week 1 Workout 2 BENCH

Warmup

Bar


Work sets

5@65kg

5@75kg

23@85kg


Machine OHP

2x10@63kg

3x10@70kg


Seated row machine

5x10@60kg


Tri extensions

5x10@57kg


150 kB swings with 20kg

#67
59
Olympian Member
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Re: Fighting the dad bod 2019/02/02 14:15:08 (permalink)
0
2019-02-02 Saturday

Wave 6 Week 1 Workout 3+4 DL OHP


Warmup

Bands

60kg


Work sets

5@97.5kg

5@112.5kg

15@127.5kg


OHP

Warmup

Bar


Work sets

5@42.5kg

5@50kg

6@55kg

#68
59
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Re: Fighting the dad bod 2019/02/06 19:35:29 (permalink)
0
2019-02-04 Monday

Wave 6 Week 2 Workout 1 SQUAT

Warmup

Rower


Work sets

3@97.5kg

3@112.5kg

--belt on--

7x@125kg


KB swings

5x12@40kg


Supersetted with KB curls

5x10@24kg


KB lunges

5x10@40kg


Supersetted with ab rollouts

5x10

#69
59
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Re: Fighting the dad bod 2019/02/06 19:36:31 (permalink)
0
2019-02-05 Tuesday

Wave 6 Week 2 Workout 2 BENCH

Warmup

Bar

60kg


Work sets

3@70kg

3@80kg

17@90kg


Machine OHP

10@68kg

4x10@70kg


Kroc rows

2x10@34kg

3x10@38kg


Tri extensions

5x10@57kg


Finisher

10 Kb swings with 40kg

5  Burpees

10 cal row

Repeat

#70
59
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Re: Fighting the dad bod 2019/02/07 21:43:20 (permalink)
0
2019-02-07 Thursday

Wave 6 Week 2 Workout 3 DL

Warmup

Rower

60kg


Work sets

3@105kg

3@120kg

10@135kg


DB lunges

5x10@30kg


Supersetted with hanging leg raises

5x10@BW


2k concept 2 row

9m13s

#71
59
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Re: Fighting the dad bod 2019/02/10 14:41:12 (permalink)
0
2019-02-10 Sunday

Wave 6 Week 2 Workout 4 OHP

Warmup

Rower

Foam roll lower back

Bar


Work sets

3@45kg

3@52.5kg

8@57.5kg


Incline bench

5x10@30kg


Chins

12

8

6

5

5

Supersetted with dips

15

15

15

15

15


#72
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