59
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Fighting the dad bod
Had a few logs on here now, however i have decided to stick another one up in order to try and introduce some consistency back into my training. Hit some PBs this time last year then lifting fell off a cliff - no mojo etc,added variety by switching to Crossfit for 4.5 months until i became a dad   Training has now reduced to 2 days a week as i can consistently hit that around my responsibilities, not sure where i am going with this other than to get back to around the PBs i set in 2016. Will be running 5/3/1 for the main lifts and a couple of accessories. I may chuck in a bit of CV now and then too. I enjoyed the Oly lifting aspect of CF so may try and fit some of that in - just no dropping of the weights FoodWeight 90.5Kg Calories 2300 Carbs 230g (40%) Fat 64g (25%) Protein 201g (35%) Training PlanMonday (Squat and Bench)Squat 5/3/1 Assistance (3 sets) - Front squat Flat Bench 5/3/1 Assistance (3 sets) - BB row Core - weighted abs / back extensions superset Friday (Deadlift and OHP)Pullups Deadlift 5/3/1 Assistance (3 sets) - Deficit Deadlift OHP 5/3/1 Assistance (3 sets) - Standing DB press
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59
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Re: Fighting the dad bod
2017/04/24 10:17:02
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Friday 31st March 2017 Back on the strength train ! 2 days a week Wave 1 Week 1 Workout 1 Deadlift and Bench Pull-ups 6 6 6 4,2 Deadlift Warmup @60kg 5@105kg 5@120kg felt heavy 5@135kg (didn't do anymore that prescribed) Deficit deads on 20kg plate 3x5@100kg OHP 5@40kg 5@42.5kg 6@47.5kg Standing DB press 3x10@18kg
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59
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Re: Fighting the dad bod
2017/04/24 10:17:46
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Friday 7th April 17 Wave 1 Week 1 Workout 1 SQUAT Warmup bar 87.5kg x5 102.5kg x5 115kg x6 kept a couple of reps in the tank Front squat 3x10@60kg Flat bench Warmup bar 5@72.5kg 5@82.5kg 7@92.5kg BB row 3x10@60kg Ab crunch Supersetted with back extensions Ab crunch 3x15 Back extensions 3x10 w 20kg
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59
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Re: Fighting the dad bod
2017/04/24 10:18:39
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Sunday 9th April 17 Wave 1 Week 1 Workout 2 DEADLIFT & OHP Pull-ups 7 7 5 Deadlifts 5@105kg 5@120kg Belt on 7@135kg Deficit deads 3x6@100kg OHP 5@40kg 5@45kg 7@50kg Standing db 3x8@20kg Cardio Finisher 30 Burpees
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59
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Re: Fighting the dad bod
2017/04/24 10:19:26
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Tuesday 11th April 17 Wave 1 Week 2 Workout 1 SQUAT & BENCH Warmup bike Squat Bar 3@95kg 3@107.5kg 5@122.5kg Front squat 2x10@60kg 5@80kg Bench 3@80kg (no 2.5s) 3@87.5kg (found 2.5s) 8@100kg BB row 2x10@60kg 5@80kg Back extension Supersetted (20kg)with weighted crunches 3x15 on both
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59
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Re: Fighting the dad bod
2017/04/24 10:22:00
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Friday 14th April 17 Wave 1 Week 2 Workout 2 Deadlift & OHP Pull-ups 10 7 8 Deadlift 3@112.5kg 3@127.5kg 5@145kg Deficit deads 10@100kg 2x6@100kg OHP Ignored prescribed weights and did 60kg 3@60kg Standing db press 3x10@20kg
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59
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Re: Fighting the dad bod
2017/04/24 10:22:41
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Monday 17th April 17 Wave 1 Week 3 Workout 1 SQUAT/BENCH Warm up Bar x 10 60kg Work sets 5@102.5kg 3@115kg 5@127.5kg felt stronger than last week. Front Squat 10@60kg 8@70kg 5@80kg Bench Warmup Bar 60kg Work sets 5@82.5kg 3@92.5kg 6@105kg BB row 10@60kg
Skipped abs due to time
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59
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Re: Fighting the dad bod
2017/04/24 10:23:20
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Monday 24th April 17 Wave 1 Week 3 Workout 2 DEADLIFT/OHP (missed Friday so doing it on Monday) Glute activation Pull-ups 10 6 6 Deadlift 60kg 100kg Work sets 5@120kg felt heavy Belt on 3@135kg 3@152.5kg left at least 1 rep in the tank Deficit deads 3x8@100kg OHP Ignored prescribed weights 2x5@60kg 1x3@60kg DB standing press 3x6@20kg
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59
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Re: Fighting the dad bod
2017/04/27 11:13:37
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Thursday 27th April 17 0600 Wave 2 Week 1 Workout 1 squat and bench (skipped deload) Warmup BW Bar 60kg Work sets 5@90kg 5@105kg 6@120kg Front squat 10@60kg 5@80kg 3@90kg BB row (bench busy) 10@60kg 6@80kg 5@80kg Core (bench still busy) Back extensions w 20kg 3x10 Supersetted with weighted crunches machine 3x15 (full stack) Bench Warmup 25 x bar 10@60kg Back feeling pumped after rows / extensions Work sets 5@72.5kg 5@82.5kg 10@92.5kg
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59
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Re: Fighting the dad bod
2017/05/03 08:30:07
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Sunday 30th April 17 1115hrs Wave 2 Week 1 Workout 2 Deadlift & OHP Pull-ups 10 5 5 Deadlift 60kg 100kg Work sets 5@107.5kg 5@125kg Belt on 7@140kg Deficit deads 3x6@100kg OHP 5@42.5kg 5@50kg 6@55kg DB standing press 3x6@20kg
Felt sluggish and tired today
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59
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Re: Fighting the dad bod
2017/05/26 07:53:21
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/*BULK UPDATE*/ Friday 26th May 17 0630 hrs Wave 2 Week 2 Workout 2 Deadlift & OHP Pullups 10 8 5 Deadlift 60kg 100kg Work sets 120kgx3 132.5kgx3 147.5kgx3 Deficit deads 3x5@100kg OHP 45kgx3 52.5kgx3 57.5kgx5 Dumbell OHP 20kgx10 25kgx5 20kgx10 Dumbell front raises to finish 2x10@20kg 45min session Day 7 of 16 hour fasting, no issues Wednesday 24th May 17 Wave 2 Week 2 Workout 1 Squat & Bench Did week 3 weights by mistake - issue with getting access to Google Drive on Blackberry Squat Warmup Bar 60kg Work sets 5@102.5kg 3@120kg 5@132.5kg Front squat 10@60kg 5@80kg 5@85kg Barbell bench Warmup Bar 60kg Work sets 5@82.5kg 3@92.5kg 5@105kg no spotter Barbell row 10@60kg 8@80kg 3@90kg Back extension 3x10 w 20kg Supersetted with Ab machine 3x15 w full stack 40min session Day 5 of 16 hour fasting, no issues Sunday 21st May 17 Full body workout Squat BW 60kg 120kgx8 first 3 had extra drive to lift off shoulders 110kgx5 concentrated on less depth to reduce buttwink 120kgx5 felt good Belt on 130kgx5 no issues 140kgx3 at least 1 rep left in tank Bench 60kg 80kgx8 90kgx5 100kg 120kgx2 felt heavy! (w/spotter) Deadlift 60kgx5 100kgx5 120kgx5 right wrist giving some pain Belt + chalk 140kgx5 happy OHP bar 60kgx3,x4,x3 60minutes total workout - Fasted workout, day 2 of 16hr fasted/8hr feed. Due to break fast at 1250hrs Saturday 20th May 17 Maximal strength 1 arm chin up 4x5 Pike press 4x10 1 arm assisted press up 4x10 Friday 19th May 17 OH on holiday therefore switched to BW exercises for next few days. Never Gymless (Ross Enamait) ICT workout 1 Burpees Pullups Squats Pressups 60s/45s/30s/15s on each round for time Finished 30s/15s upstairs so had to miss pullups Took rest on every exercise every round Sunday 7th May 17 Shoulders & Cardio Ad hoc session /*superset 3x10DB shrug@32.5kg 3x10 (alt arm) DB front raises@18kg 3x10 DB lateral raises @ 7.5kg*/ 3x10 rear delts@10kg 3x10 shoulder raise machine@30kg,50kg,6@60kg /*downstairs*/ Bis and tris 3x10 Grappler machine 2 rounds of 10 calories Good pump session. Thursday 4th May 17 Squat & Bench Didn't have google drive to hand to see what maxes should be working at Warmup BW 60kg Work sets 8@100kg felt heavy!?! 3@120kg Belt on 5@130kg Front squat 3x10@60kg slow and controlled Bench - not recorded
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59
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Re: Fighting the dad bod
2017/05/26 07:53:37
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EDIT: double post
post edited by 59 - 2017/05/26 07:55:42
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59
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Re: Fighting the dad bod
2017/06/15 09:33:36
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/*Bulk update*/ Thursday 15th June 17 Revised general goalsAbove average level of strength (less focus on the numbers) Knock 1 minute off 1.5 mile time (need to test current) Handstand walk
Will still be doing 2 days a week strength exactly as i have been doing plus extra mini sessions to work on the above in order to give more variety Training days will be less prescribed and as and when i can get them in. Wave 2 Week 3 Workout 1 Squat & Bench (redone)Squat Warmup Bar 60kg Work sets 5@105kg 3@120kg Belt on 5@132.5kg Felt ass rising faster than rest of upper body, need to correct this Front squat 10@60kg 2x5@80kg not ATG Flat bench 5@82.5kg 3@92.5kg 8@105kg BB row 10@60kg 2x5@80kg 40 minute session Wednesday 7th June 17Legs and chest instead of 531 squat / benchLeg press Warmup 15@50 Work sets 10@130kg 10@170g 10@210kg 5@230kg Leg extension 4x10@40kg Superset with calf raises 4x12@10 DB bench 2x10@30kg 2x5@30kg Supersetted with DB flyes 10@15kg 3x5@20kg Chins (on power rack handle) 4x6 1k rower 4min 8 seconds Friday 2nd June 17Back and shoulders split instead of deadlift / OHP 531Lat pulldown 10@12 10@13 8@14 5@15 Seated row close grip 12@10 10@12 8@13 8@14 Clean and press (individual clean and press =1) 5@60kg 4@60kg Switched to 1 clean with multiple press@60kg X5 X2 DB front raise 4x10@20kg 1k row finisher 4 minutes 26 seconds Total workout 45 mins Wednesday 31st May 17 0630 hrsWave 2 Week 3 Workout 1 Squat & BenchSquat Warmup BW 60kg Work sets 5@105kg 3@120kg 5@132.5kg Front squat 10@60kg 5@80kg not ATG 3@90kg Bench Warmup Barx10 60kgx10 Work sets 5@82.5kg 3@92.5kg 11@105kg spotter on last rep BB row 10@60kg 2x5@80kg Back extension and weighted abs circuit 3x10@back extension 3x15@abs 40 minute session
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59
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Re: Fighting the dad bod
2017/06/16 12:33:28
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Friday 16th June 17 0615 hrs Leisurely dog walk / jog Total distance 1.65 mile (very short distance but on the upside no issues)
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59
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Re: Fighting the dad bod
2017/06/21 05:53:22
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Saturday 17th June 17 0615 hrsHill sprints x 10 Sprint up / job walk back down Total time 16 mins
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59
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Re: Fighting the dad bod
2017/06/21 05:54:02
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Tuesday 20th June 17 0615 hrs Wave 2 Week 3 Workout 2 Deadlift & OHP 500m rower warmup Pullups X8 X8 X5 Deadlift 60kg 100kg Work sets 5@125kg --belt on-- 3@140kg 1@157.5kg missed 2nd rep, feeling weak today Deficit deads 3x5@100kg OHP 5@50kg 3@55kg 3@62.5kg Standing DB press 3x10@20kg 50mins
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59
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Re: Fighting the dad bod
2017/06/25 10:10:37
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Sunday 25th June 17 0820hrs Wave 3 Week 1 Workout 1 Squat & Bench Squat Bar 60kg x8 Work sets 100kg x 8 110kgx5 125kgx5 not so happy with that Front squat 10@60kg 6@80kg 3@100kg happy with that Bench Warmup 10@60kg Work sets 80kgx5 90kgx5 100kgx5 On bench had to use a bar with rotating collars, made the whole experience more unstable around the wrists. Assume these are for oly lifting. Barbell row 10@60kg 5@80kg feels good Core Back extension 3x10 Supersetted with Weighted core machine full stack 3x20 -------notes----- Only managed 1 workout this week (excluding this) which was a session that I didnt complete last week, thought I may be able to get 2 more sessions in this week . However I decided to scrap this week which was a deload week anyway and progress onto the next wave. I recently decided to unschedule days for gym and make it when I can due to having a baby, however I like organisation so it's taking a bit of getting used to...maybe it needs to be scheduled in? It's a learning curve!
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JimXVX
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Re: Fighting the dad bod
2017/06/27 14:35:02
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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.
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59
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Re: Fighting the dad bod
2017/06/29 13:21:44
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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.
Cheers buddy, appreciate you popping in - i may look into that - do you do them in circuit form? I used to do plenty when i did CF but not since.
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59
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Re: Fighting the dad bod
2017/06/29 13:22:35
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Wednesday 28th June 17 1915hrs Wave 3 Week 1 Workout 2 Deadlift & OHP Warmup row Pullups 10 8 6 Deadlift Warmup 60kgx8 100kgx5 Work sets 5@110kg 5@127.5kg 8@145kg last 2 reps were a grinder Deficit deads 3x5@100kg OHP 5@45kg 5@52.5kg 6@60kg Standing DB press 3x8@20kg
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