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Hot!Fighting the dad bod

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59
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2017/04/24 10:13:39 (permalink)
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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
 
Food
Weight 90.5Kg
Calories 2300
Carbs      230g (40%)
Fat      64g  (25%)
Protein  201g (35%)


Training Plan
Monday (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

Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
 
Goals
Improve work capacity / drop body fat

#1

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    59
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    Re: Fighting the dad bod 2017/04/24 10:17:02 (permalink)
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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

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #2
    59
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    Re: Fighting the dad bod 2017/04/24 10:17:46 (permalink)
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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

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #3
    59
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    Re: Fighting the dad bod 2017/04/24 10:18:39 (permalink)
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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

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #4
    59
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    Re: Fighting the dad bod 2017/04/24 10:19:26 (permalink)
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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

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #5
    59
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    Re: Fighting the dad bod 2017/04/24 10:22:00 (permalink)
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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

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #6
    59
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    Re: Fighting the dad bod 2017/04/24 10:22:41 (permalink)
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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

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #7
    59
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    Re: Fighting the dad bod 2017/04/24 10:23:20 (permalink)
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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

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #8
    59
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    Re: Fighting the dad bod 2017/04/27 11:13:37 (permalink)
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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

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #9
    59
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    Re: Fighting the dad bod 2017/05/03 08:30:07 (permalink)
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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

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #10
    59
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    Re: Fighting the dad bod 2017/05/26 07:53:21 (permalink)
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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

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #11
    59
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    Re: Fighting the dad bod 2017/05/26 07:53:37 (permalink)
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    EDIT: double post
    post edited by 59 - 2017/05/26 07:55:42

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #12
    59
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    Re: Fighting the dad bod 2017/06/15 09:33:36 (permalink)
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    /*Bulk update*/
     
    Thursday 15th June 17
     
     
    Revised general goals
      Above 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 17
    Legs and chest instead of  531 squat / bench
    Leg 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 17
    Back and shoulders split instead of deadlift / OHP 531
    Lat 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 hrs
    Wave 2 Week 3 Workout 1 Squat & Bench
    Squat
    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
     
     

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #13
    59
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    Re: Fighting the dad bod 2017/06/16 12:33:28 (permalink)
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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)

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #14
    59
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    Re: Fighting the dad bod 2017/06/21 05:53:22 (permalink)
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    Saturday 17th June 17 0615 hrs
    Hill sprints x 10

    Sprint up / job walk back down
    Total time 16 mins
     
     
     
     

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #15
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    Re: Fighting the dad bod 2017/06/21 05:54:02 (permalink)
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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
     

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #16
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    Re: Fighting the dad bod 2017/06/25 10:10:37 (permalink)
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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!
     
     

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #17
    JimXVX
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    Re: Fighting the dad bod 2017/06/27 14:35:02 (permalink)
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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.
    #18
    59
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    Re: Fighting the dad bod 2017/06/29 13:21:44 (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.


    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.

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #19
    59
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    Re: Fighting the dad bod 2017/06/29 13:22:35 (permalink)
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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
     

    Journal: https://www.muscletalk.co.uk/Fighting-the-dad-bod-m5491932.aspx#5491932
     
    Goals
    Improve work capacity / drop body fat

    #20
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