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Helpful ReplyHot!Resisting the Dad Bod

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JimXVX
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Re: Resisting the Dad Bod 2017/10/23 11:38:57 (permalink)
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Monday:
 
Bar Superset:
4x(6/6/6)
 
Harness Sled Pull / Rev Sled Drag:
6x(1 run pull / 1 run drag +200kg)
6x(1 run pull / 1 run drag +100kg)
 
Dips into TRX Row:
12/12 - 3-3-3 tempo
12/12 - 3-3 tempo
12/12 - 3 sec ecc

Hanging Leg Raises:
3x12
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JimXVX
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Re: Resisting the Dad Bod 2017/10/25 19:57:19 (permalink)
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Tuesday: rest but did apparently walk 3 miles endlessly following my daughter around a shopping centre!
 
Wednesday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers / 100 Burpees
JimXVX
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Re: Resisting the Dad Bod 2017/10/26 12:43:02 (permalink)
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Wednesday:
 
Ring Muscle Up:
12/8/6
 
Deficit Reverse Lunges:
4x8x60kg each leg - 3-3-3 tempo
 
Ring Dips:
3x8 - 3 sec ecc
 
Pull Ups:
3x8 - 3 sec ecc - last set with 10-10-10 finish
 
Prowler:
12 runs +120kg
 
Pegboard:
4 consecutive ascents
 
Slam Ball Push Ups:
AMRAP with decline
AMRAP flat
 
 
12 reps is a pb for ring muscle ups (previous best was 10) & has been a massive goal for years so super chuffed to make it.  Also gave me zero pain in shoulder or pec which is a good sign after recent issues.  4 pegboard ascents was also a pb so a good session!
 
 
JimXVX
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Re: Resisting the Dad Bod 2017/10/27 12:11:22 (permalink)
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Friday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers / 100 Burpees
 
KB Carries:
10 laps with 60kg
 
Kneeling Rollouts:
3x10 - 3-3-3 tempo
JimXVX
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Re: Resisting the Dad Bod 2017/10/29 17:18:35 (permalink)
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Saturday:
 
Bar Supersets:
2x(4/12/12)
2x(3/12/12)
 
Prowler / Ski Erg:
12x (1 run +160kg / 10 cals)
 
 
Sunday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers / 100 Burpees
 
KB Carries:
3x5 laps with 60kg
 
Kneeling Rollouts:
3x20
JimXVX
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Re: Resisting the Dad Bod 2017/11/01 15:38:35 (permalink)
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Monday (hotel room):
 
250 Burpees ASAP then 10 minutes of push ups & planks
 
 
Wednesday:
 
Ring Push Ups with Crossover:
3x12 - 3-3-3 tempo
 
Pull Ups:
3x12 - 3-3-3 tempo
 
Deficit Rev Lunges:
3x12x50kg each leg - 3-3-3 tempo
 
Prowler / Ski Erg:
12x(1 run +120kg / 10 cals)
 
Hanging Leg Raises:
3x12
JimXVX
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Re: Resisting the Dad Bod 2017/11/02 14:56:12 (permalink)
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Thursday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers / 100 Burpees
 
KB Carries:
3x5 laps with 60kg
 
Kneeling Rollouts:
3x5 - 5-5-5 tempo
JimXVX
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Re: Resisting the Dad Bod 2017/11/03 13:08:24 (permalink)
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Friday:
 
Ring Muscle Ups:
4x8
 
Rev Sled Drag / Goblet Squats / Decline Push Ups / Pull Ups:
10x (1 run +200kg / 10x40kg / 10 / 10)
 
 
4x8 is a nice pb for MU reps.  Last rep was right on the limit, really had to fight to make transition.
JimXVX
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Re: Resisting the Dad Bod 2017/11/05 20:06:33 (permalink)
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Sunday:
 
Split Squat:
4x8x50kg each leg - 3-3-3 tempo
 
Dips:
4x8 +20kg - 3-3-3 tempo
 
Pull Ups:
4x8 +10kg - 3-3-3 tempo
 
Prowler / Airbike:
12x(1 run +120kg / 10 cals)
JimXVX
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Re: Resisting the Dad Bod 2017/11/06 12:36:54 (permalink)
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Monday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers / 100 Burpees
 
Kneeling Rollouts:
3x10 - 3-3-3 tempo
JimXVX
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Re: Resisting the Dad Bod 2017/11/08 13:33:18 (permalink)
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Tuesday:
 
Bar Supersets:
4x(4/8/8)
 
Rev Sled Drag / Ski Erg:
10x(2 runs +150kg / 10 Cals)
 
100 Ball Slams (15kg)
 
 
Wednesday:
 
500 Burpees - 1:08:42
JimXVX
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Re: Resisting the Dad Bod 2017/11/10 13:41:26 (permalink)
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Friday:
 
Ring Supersets:
5/10/10
5/7/7
5/4/4
 
Deficit Reverse Lunges:
15/12/9x60kg each leg - 3 sec ecc
 
Prowler / Ball Slams:
15x(1 run +100kg / 10 slams with 15kg ball)
 
Hanging Leg Raises:
15/12/9
 
Some slow ecc dips & pull ups to finish
 
 
Had to use gym's own rings today which are suboptimal (slightly too thick & placed slightly too far apart) so that cost me a few reps I'm sure.
JimXVX
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Re: Resisting the Dad Bod 2017/11/12 14:06:55 (permalink)
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Saturday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers / 100 Burpees
 
KB Carries:
5x5 laps with 60kg
 
 
Sunday:
 
Ring Supersets:
5/10/10
5/10/10
5/7/10
 
Deficit Reverse Lunges:
21/15/9x50kg each leg - 3 sec ecc
 
Reverse Sled Drag:
20 runs +100kg
 
Ring Dips:
21/15/9
 
Pull Ups:
21/15/9
 
Hanging Leg Raises:
21/15/9
 
With hindsight shouldn't have done rings today as delts still tired from previous session.  Maybe try again in Friday.
JimXVX
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Re: Resisting the Dad Bod 2017/11/13 12:30:48 (permalink)
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Monday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers / 100 Burpees - 51:54 (think that's a pb for time)
 
KB Carries:
5x5 laps with 60kg
JimXVX
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Re: Resisting the Dad Bod 2017/11/15 14:24:48 (permalink)
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Wednesday:
 
Bar Supersets:
3x(5/10/10)
 
Split Squat:
21/15/9x50kg each leg
 
Prowler / Battle Ropes / Ball Slams:
10x(1 run +100kg / Ropes* / 10 Ball Slams w 15kg)
 
*100 reps on 1st set down to 10 reps on 10th set
 
Hanging Leg Raises:
21/15/9
JimXVX
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Re: Resisting the Dad Bod 2017/11/16 19:50:50 (permalink)
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Wednesay:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers / 100 Burpees - 54 mins (ugh felt fast but was slow as sh*t)
 
JimXVX
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Re: Resisting the Dad Bod 2017/11/17 13:36:30 (permalink)
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Friday:
 
Ring Supersets:
5/10/10
5/10/10
5/7/10
 
Deficit Reverse Lunges:
21/15/9x50kg each leg - 3 sec ecc
 
Reverse Sled Drag / Ball Slams:
15x(1 run +120kg / 10 slams w 15kg)
 
Hanging Leg Raises:
21/15/9
 
 
No progress on ring superset today.  Maybe that's just my limit or maybe need to back off for a week or so.
JimXVX
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Re: Resisting the Dad Bod 2017/11/18 15:56:44 (permalink)
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Saturday:
 
1000 KB Swings (32kg) / 1000 Mountain Climbers / 100 Burpees
JimXVX
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Re: Resisting the Dad Bod 2017/11/19 15:01:46 (permalink)
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Sunday:
 
Split Squat:
8x70kg each leg - 3 sec ecc
10x60kg each leg - 3 sec ecc
12x50kg each leg - 3 sec ecc
 
Ring Push Up:
8 +30kg - 3 sec ecc
10 +20kg - 3 sec ecc
12 +10kg - 3 sec ecc
 
Ring Row:
8 +20kg - 3 sec ecc
10 +10kg - 3 sec ecc
12 @bw - 3 sec ecc
 
Prowler:
8 runs +160kg
8 runs +80kg
JimXVX
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Re: Resisting the Dad Bod 2017/11/21 13:21:54 (permalink)
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Tuesday:
 
Pull Ups:
21*/15/9 +10kg
 
Dips:
21**/15/9 +20kg
 
Deficit Reverse Lunge:
21/15/9 x50kg each leg
 
Air Bike:
9 intervals - 1 after each of above 9 sets - 21/21/21/15/15/15/9/9/9 Cals
 
Hanging Legs Raises / Air Bike:
21/21 Cals - 15/15 Cals - 9/9 Cals
 
*broken set 18+3
**broken set 19+2
 
 
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