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Helpful ReplyHot!Resisting the Dad Bod

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bubblebuttguy
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Re: Resisting the Dad Bod 2018/02/17 21:42:43 (permalink)
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still working on my dad bod...

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JimXVX
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Re: Resisting the Dad Bod 2018/02/19 08:52:38 (permalink)
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Dad Bod needs no working on, that's just the problem!!
 
 
Sunday:
 
Goblet Squat:
3 sets AMRAP in 30kg vest & 32kg KB - 333 tempo
1 set AMRAP in 30kg vest & 32kg KB - reg tempo
 
Decline Ring Push Ups:
3 sets AMRAP - 333 tempo
1 set AMRAP - reg tempo
 
Hammer Grip Chins:
3 sets AMRAP - 333 tempo
1 set AMRAP - reg tempo
 
Rower/Burpees EMOM:
10x(13 Rower Cals then 13 Burpees) - a few seconds inside limit
 
Some abs & gunz to finish
 
 
JimXVX
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Re: Resisting the Dad Bod 2018/03/02 13:41:44 (permalink)
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Tues 20th, Weds 21st & Thurs 22nd - KB session whilst on holiday
 
Fri 23rd - late night gym session
 
Sat - KB session at home
 
Sun - gym
 
Tues - KB session at home
 
Weds - gym
 
Thurs - KB session at home
 
 
Today:
 
5 Rounds:
10 Goblet Squats in 30kg vest + 30kg dumbell - 333 tempo
10 Ring Push Ups - 333 tempo
10 TRX Rows - 333 tempo
20 Burpees
100 Mountain Climbers
JimXVX
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Re: Resisting the Dad Bod 2018/03/03 14:09:51 (permalink)
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Saturday:
 
1000 KB Swings (32kg) - 33:50
 
Kneeling Rollouts:
3x20
 
Rear Delt Raises:
3x20 with 5kg DBs
 
200 more swings to finish
JimXVX
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Re: Resisting the Dad Bod 2018/03/04 14:14:25 (permalink)
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Sunday:
 
10 Rounds:
2 Paused Super Strict Ring MUs
10 Upper Body Reps* - 3 sec ecc
160kg Sled Push + 160kg Sled Rev Drag
 
* Odd sets: hammer grip chins; even sets: ring dips
 
Going back to basics on rings to really focus on form, hence low reps.
 
post edited by JimXVX - 2018/03/12 11:23:33
JimXVX
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Re: Resisting the Dad Bod 2018/03/06 16:05:36 (permalink)
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Tuesday:
 
1000 KB Swings (32kg) / 2000 Mountain Climbers
 
Kneeling Rollouts:
3x(10 @ 333 tempo + 10 reg tempo)
 
Rear Delt Raises:
3x(10 @ 333 tempo + 10 reg tempo) with 5kg DBs
 


JimXVX
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Re: Resisting the Dad Bod 2018/03/07 13:55:48 (permalink)
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Wednesday:
 
4 Rounds:
8 Pull Ups +30kg
8 Ring Dips +30kg
8 Def Rev Lunges x70kg each side
 
Prowler:
8x(120kg Push + 120kg Rev Drag)
 
 
post edited by JimXVX - 2018/03/16 14:47:13
JimXVX
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Re: Resisting the Dad Bod 2018/03/08 13:40:05 (permalink)
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Thursday:
 
1000 KB Swings (32kg) / 2000 Mountain Climbers
 
Kneeling Rollouts:
3x15 - 3 sec ecc
 
Rear Delt Raises:
3x15 with 5kg DBs - 3 sec ecc
JimXVX
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Re: Resisting the Dad Bod 2018/03/09 13:47:13 (permalink)
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Friday:
 
Goblet Squat:
3x12x62kg - 3 sec bottom pause
 
TRX Rows:
3x12 - 3 sec bottom pause
 
Ring Push Ups:
3x12 - 3 sec bottom pause
 
^ x2 paused/strict ring MUs before each above set i.e. 9x2
 
Prowler:
10x(100kg Push + 100kg Rev Drag)
JimXVX
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Re: Resisting the Dad Bod 2018/03/10 15:43:28 (permalink)
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Saturday:
 
1000 KB Swings (32kg) / 2000 Mountain Climbers
 
KB Carries - 10 laps of patio with 60kg
JimXVX
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Re: Resisting the Dad Bod 2018/03/12 13:40:28 (permalink)
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Monday:
 
4 Rounds:
10 Goblet Squats x62kg - 333 tempo
10 Ring Dips - 333 tempo (final rep on final set a bit iffy)
10 Pull Ups - 333 tempo
 
Prowler:
8x(120kg Push + 120kg Rev Drag)
 
60 sec top hold then 10 bar dips
 
60 bottom hang then 10 pull ups
post edited by JimXVX - 2018/03/16 14:48:14
JimXVX
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Re: Resisting the Dad Bod 2018/03/13 14:57:19 (permalink)
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Tuesday:
 
1000 KB Swings (32kg) / 2000 Mountain Climbers
 
1.5 Kneeling Rollouts:
3x12
 
1.5 Rear Delt Raises:
3x12 with 5kg DBs
JimXVX
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Re: Resisting the Dad Bod 2018/03/14 15:01:23 (permalink)
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Wednesday:
 
5 Rounds:
15 Goblet Squats x62kg
15 TRX Rows
15 Ring Push Ups
3 Strict Ring MUs
 
Prowler:
10x(100kg Push + 100kg Rev Drag)
 
Some 1 arm hangs to finish
JimXVX
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Re: Resisting the Dad Bod 2018/03/15 16:12:48 (permalink)
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Thursday:
 
1000 KB Swings (32kg) / 2000 Mountain Climbers
 
1.5 Kneeling Rollouts:
3x5 - 33 tempo
 
1.5 Rear Delt Raises:
3x5 with 5kg DBs - 333 tempo
JimXVX
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Re: Resisting the Dad Bod 2018/03/16 14:50:07 (permalink)
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Friday:
 
Ring Dips:
AMRAP +35/25/15kg (8/8/11)
 
Pull Ups:
AMRAP +35/25/15kg (7/9/12)
 
Def Rev Lunges:
3x8x70kg each leg
 
Hanging Leg Raises:
3x12
 
Prowler:
8x(120kg Push + 120kg Rev Drag)
JimXVX
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Re: Resisting the Dad Bod 2018/03/18 14:01:52 (permalink)
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Sunday:
 
Strict/Paused Ring Superset:
4x(2/8/8) - all reps with 3 sec bottom position pause & MUs done strict
 
Paused Goblet Squat:
4x8x70kg - 3 sec bottom pause
 
Prowler:
10x(100kg Push + 100kg Rev Drag)
 
KB Carries:
2x10 runs with 60kg
 
1 more ring set as above
 
Today's ring sets were very nasty; expecting to be sore tomorrow!
JimXVX
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Re: Resisting the Dad Bod 2018/03/19 14:47:33 (permalink)
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Monday:
 
KB Swings (32kg) - 30 swings EMOM for 60 mins
JimXVX
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Re: Resisting the Dad Bod 2018/03/20 14:42:52 (permalink)
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Tuesday:
 
Goblet Squat:
AMRAP @75/70/65/60kg (last set 333 tempo)
 
TRX Rows:
AMRAP +30/20/10kg/Bodyweight (last set 333 tempo)
 
Ring Push Ups:
AMRAP +30/20/10kg/Bodyweight (last set 333 tempo)
 
Hanging Leg Raises:
4x12
 
Prowler:
4x(160kg Push + 160kg Rev Drag)
4x(120kg Push + 120kg Rev Drag)
JimXVX
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Re: Resisting the Dad Bod 2018/03/21 13:53:32 (permalink)
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Wednesday:
 
1020 KB Swings (32kg) / 300 Burpees
 
Done as 34 swings then 10 burpees - EMOM for 60 mins
Quaterback
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Re: Resisting the Dad Bod 2018/03/22 20:31:17 (permalink)
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Is KB your only cardio? Do you even regard that as cardio? I do if it's at a high enough pace. 
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