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Helpful ReplyHot!Resisting the Dad Bod

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JimXVX
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Re: 2017/09/04 15:57:19 (permalink)
Monday:
 
Ring Supersets:
6/6/6
5/5/5
4/4/4
3/5/5
 
Deficit Reverse Lunges:
4x8x60kg each leg - 3 sec ecc
 
Ring Dips:
4x8 - 3 sec ecc
 
Chins:
4x8 - 3 sec ecc
 
Reverse Sled Drag:
12 runs - 120kg
 
Hanging Leg Raises:
3x12
 
Then some isometric delts & walkouts to finish
 
 
Have been nursing a sore pec the last few days so not surprising the ring work was dodgy as I was wary of pushing too hard.
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JimXVX
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Re: 2017/09/06 11:29:43 (permalink)
Wednesday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers
 
Standing Walkouts:
10 with 3 sec pause
3 with 10 sec pause
 
KB Carries:
2x10 laps of patio with 60kg
JimXVX
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Re: 2017/09/07 11:46:37 (permalink)
Thursday:
 
Pull Ups:
3x10 - 3 sec hang, 3 sec top hold, 3 sec ecc
 
Dips:
3x10 +20kg - 3 sec ecc, 3 sec bottom hold, 3 sec top hold (last set was actually broken into 9+1)
 
Deficit Reverse Lunges:
3x10x50kg each leg - 3 sec ecc, 3 sec bottom hold, 3 sec top hold
 
Reverse Sled Drag:
10 runs - 150kg
 
Bunch of isometric upper body stuff to finsh
 
 
Left pec still slightly sore so didn't go balls-out on dips today.
gymtoyou
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Re: Resisting the Dad Bod 2017/09/07 12:17:44 (permalink)
Thanks for the such a great information .
 
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JimXVX
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Re: Resisting the Dad Bod 2017/09/08 11:15:09 (permalink)
Friday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers
 
KB Carries:
3x10 laps of patio with 60kg
3x5 as above
 
JimXVX
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Re: Resisting the Dad Bod 2017/09/10 17:13:53 (permalink)
Sunday:
 
Supersets into Prowler Push:
 
6x (3/6/6/) into 6 runs +100kg - odd sets down on rings, evens on bar
 
The did bunch of really slow ring MUs to work on form (i.e. hang for 10 secs before the pull) plus some dips & chins
JimXVX
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Re: Resisting the Dad Bod 2017/09/12 16:34:31 (permalink)
Monday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers
 
KB Carries:
5x5 laps of patio with 60kg


JimXVX
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Re: Resisting the Dad Bod 2017/09/12 16:36:32 (permalink)
Tuesday:
 
Ring Pull Ups:
3x10 - 3 sec hang, 3 sec top hold, 3 sec ecc
 
KB Push Ups in 10kg vest:
3x10 - 3 sec ecc, 3 sec bottom hold, 3 sec top hold
 
Split Squat:
3x10x50kg each leg - 3 sec ecc, 3 sec bottom hold, 3 sec top hold
 
Hanging Leg Raises:
3x10
 
KB Carries / Airbike:
10x (50m carry / 10 cals)
JimXVX
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Re: Resisting the Dad Bod 2017/09/13 17:08:08 (permalink)
Wednesday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers - not timed but felt nice & quick today
 
Then did bunch of ab work in descending order of nastiness - standing rollouts, standing walkouts, kneeling rollouts
 

 
JimXVX
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Re: Resisting the Dad Bod 2017/09/15 15:58:43 (permalink)
Friday:
 
Ring Supersets:
2x(6/6/6)
2x(4/4/4)
 
Deficit Reverse Lunges:
4x8x60kg each leg - 3 sec ecc, 3 sec bottom hold, 3 sec top hold
 
Reverse Sled Drag / Airbike:
8x(1 run +160kg / 10 cals)
 
Ring Superset:
1/12/12 - last dip with 10 sec top hold, last pull up with 10-10-10 hold
 
 
Used the new rings the gym has put up.  Sadly not an optimal set-up as they've been hung slightly too wide & can't be narrowed; not sure how healthy this is for the shoulders so might go back to hanging my own on the pull up bar.
JimXVX
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Re: Resisting the Dad Bod 2017/09/16 12:23:56 (permalink)
Saturday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers
 
KB Carries - 10 laps* of patio with 60kg
 
Some abs
 
 
* have cleared away bunch of garden stuff for winter so each lap is now further than before
JimXVX
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Re: Resisting the Dad Bod 2017/09/17 12:35:56 (permalink)
Sunday:
 
Dips:
4x8 +40kg - 3 sec ecc 
 
Pull Ups:
4x8 +20kg - 3 sec ecc
 
Harness Sled Pull into Rev Sled Drag:
x8 +200kg (i.e. 16 runs in total)
x8 +100kg
 
 
Final dip set actually 7+1 - still slightly wary of pushing too hard with sore pec.
JimXVX
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Re: Resisting the Dad Bod 2017/09/18 15:15:36 (permalink)
Monday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers
 
KB Carries - 10 laps of patio with 60kg
 
Standing Walkouts - x10 with 10 sec pause at bottom of each one
JimXVX
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Re: Resisting the Dad Bod 2017/09/19 11:50:34 (permalink)
Tuesday:
 
Split Squat into Goblet Squat:
3x(10x50kg each leg straight into 10x50kg) - all reps with 3 sec pause at bottom
 
Ring Muscle Ups -3 sets of singles done after each squat set:
x1 +10kg
x1 +5kg
x1 @bw
 
Pull Ups:
12/10/8 - 3 sec ecc
 
Dips:
12/10/8 +20kg - 3 sec ecc
 
Reverse Sled Drag:
AMRAP 10 mins
 
Leg Raises:
3x10
 
 
MUs done as slowly as possible to focus on technique.  left shoulder is sore, but got day off tomorrow then conditioning Thursday so hopefully will be OK by next gym session.
post edited by JimXVX - 2017/09/19 11:55:48
JimXVX
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Re: Resisting the Dad Bod 2017/09/21 11:51:12 (permalink)
Thursday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers
 
KB Carries - 5x5 laps of patio with 60kg
 
Kneeling Rollouts:
5x5 - 3 sec ecc, 3 sec pause, 3 sec conc
JimXVX
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Re: Resisting the Dad Bod 2017/09/22 12:00:02 (permalink)
Friday:
 
1.5 Ring Pull Ups:
3x8 +10kg
 
1.5 Dips:
3x8 +20kg
 
1.5 Deficit Rev Lunges:
3x8 +60kg each leg
 
Rev Sled Drag into Airbike:
8x(2 runs +150kg into 10 cals)
 
 
Left shoulder still sore so kept dips light.  1.5 reps are horrible due to the tension but seemed to hit the spot.
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