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Helpful ReplyHot!Resisting the Dad Bod

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JimXVX
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Re: Resisting the Dad Bod 2018/04/15 12:35:41 (permalink)
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Sunday:
 
Paused Goblet Squat:
AMRAP @ 80/70/60/60kg - 3 sec bottom pause
 
Paused Suspension Rows:
AMRAP @ 30/20/10/10kg - 3 sec bottom pause
 
Paused Ring Push Ups:
AMRAP @ 30/20/10/10kg - 3 sec bottom pause
 
Prowler:
6x(160kg Push + 160kg Rev Drag)
 
TRX Front/Side Raises:
16/14/12
 
 
Hit 7 reps on the 1st squat set, very nearly had the 8th.
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JimXVX
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Re: Resisting the Dad Bod 2018/04/16 12:56:52 (permalink)
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Monday:
 
36 KB Swings (32kg) / 12 Burpees - EMOM 60 mins
JimXVX
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Re: Resisting the Dad Bod 2018/04/17 14:03:05 (permalink)
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Tuesday:
 
Goblet Squat:
AMRAP @ 80/80/70/70kg - 3 sec bottom pause on 1st & 3rd set (8/5/8/8)
 
Ring Superset:
3x(4/8/8)
4/7/5 (i.e. dips & pull ups to failure)
 
Hanging Leg Raises:
4x12
 
Prowler:
6x(160kg Push + 160kg Rev Drag)
 
 
JimXVX
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Re: Resisting the Dad Bod 2018/04/18 13:20:26 (permalink)
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Wednesday:
 
36 KB Swings (32kg) / 12 Burpees - EMOM 60 mins
JimXVX
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Re: Resisting the Dad Bod 2018/04/20 14:06:15 (permalink)
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Friday:
 
Goblet Squat:
AMRAP @ 70/60/50kg - 333 tempo
 
Ring Push Ups:
AMRAP @ 20/10kg/bodyweight - 333 tempo
 
Pull Ups:
AMRAP @ 20/10kg/bodyweight - 333 tempo
 
Prowler/Airbike:
6x(160kg Push + 160kg Rev Drag + 10 Cals on Bike)
 
Some isometric holds with delts & guns to finish
JimXVX
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Re: Resisting the Dad Bod 2018/04/24 17:33:20 (permalink)
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Saturday:
 
36 KB Swings (32kg) / 12 Burpees - EMOM 60 mins
 
 
Sunday:
 
36 KB Swings (32kg) / 12 Goblet Squats (32kg) - EMOM 30 mins (couldn't hold the pace any longer; just brutal)
3 min rest then...
36 KB Swings (32kg) / 12 Kneeling Rollouts - EMOM 30 mins
 
 
Monday:
 
Ring Supersets:
4/8/8
3/8/8
2/8/8
1/8/8
 
Prowler/Airbike:
8x(180kg Push + 180kg Rev Drag + 12 Cals on Bike)
 
+ Some iso stuff on rings to finsh
 
Had to train late & gym v busy so was a crappy session
 
 
Tuesday:
 
36 KB Swings (32kg) / 12 Burpees - EMOM 60 mins
JimXVX
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Re: Resisting the Dad Bod 2018/04/25 13:51:00 (permalink)
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Wednesday:
 
Paused Goblet Squat:
AMRAP @ 80/70/60/60kg - 3 sec bottom pause
 
Suspension Rows:
AMRAP @ 30/20/10kg/bodyweight - 3 sec ecc
 
Ring Push Ups:
AMRAP @ 30/20/10kg/bodyweight - 3 sec ecc
 
Prowler/Airbike:
6x(160kg Push + 160kg Rev Drag + 12 Cals on Bike)
 
 
Legs felt weak today & 7 reps on the 1st set was a real struggle.  I'm conscious that the balls-to-the-wall conditioning sessions at home have impacted my strength, which is fine as my main goals these days are fitness & appearance, but a bit annoying when I'm actually in the gym.
post edited by JimXVX - 2018/04/25 13:54:20
JimXVX
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Re: Resisting the Dad Bod 2018/04/27 12:52:36 (permalink)
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Friday:
 
Goblet Squat:
10x80kg
10x70kg
10x60kg
 
Neutral Grip Chins:
10x30kg
10x20kg
10x10kg
 
Ring Dips:
10x30kg
10x20kg
10x10kg
 
Hanging Leg Raises:
3x15
 
Prowler:
6x(160kg Push + 160kg Rev Drag)
 
+ Some isometrics to finish
JimXVX
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Re: Resisting the Dad Bod 2018/04/29 12:47:20 (permalink)
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Saturday:
 
36 KB Swings (32kg) / 12 Burpees - EMOM 60 mins
JimXVX
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Re: Resisting the Dad Bod 2018/04/29 12:51:42 (permalink)
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Sunday:
 
Ring Muscle Ups:
3x3 - 333 tempo
 
Ring Dips:
3x8 - 333 tempo
 
Pull Ups:
3x8 - 333 tempo
 
Prowler/Airbike:
8x(180kg Push + 180kg Rev Drag + 12 Cals on Bike)
 
Ring Muscle Ups:
4/3/2/1 - 333 tempo
 
+ Some iso stuff for arms/delts to finish
 
The slow muscle ups were delightfully brutal, especially in the transition.
JimXVX
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Re: Resisting the Dad Bod 2018/05/01 14:16:03 (permalink)
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Monday:
 
30 mins ab work
 
 
Tuesday:
 
Goblet Squat:
8x70kg - 333 tempo
8x70kg - 3 sec ecc
8x70kg
 
Suspension Rows:
8x20kg - 333 tempo
8x20kg - 3 sec ecc
8x20kg
 
Ring Push Ups:
8x20kg - 333 tempo
8x20kg - 3 sec ecc
8x20kg
 
Prowler/Airbike:
6x(160kg Push + 160kg Rev Drag + 12 Cals on Bike)
 
Fairly pedestrian session today as still feeling battered from Sunday
JimXVX
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Re: Resisting the Dad Bod 2018/05/02 12:51:01 (permalink)
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Wednesday:
 
36 KB Swings (32kg) / 12 Burpees - EMOM 60 mins
JimXVX
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Re: Resisting the Dad Bod 2018/05/03 18:42:38 (permalink)
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Thursday:
 
Ring Muscle Ups:
4x4 - 333 tempo
 
Ring Dips:
4x12
 
Neutral Grip Chins:
4x12
 
Deficit Reverse Lunges:
3x12x50kg each leg - 333 tempo
 
Prowler/Airbike:
6x(180kg Push + 180kg Rev Drag)
 
Ring Muscle Up:
x5 - 333 tempo
JimXVX
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Re: Resisting the Dad Bod 2018/05/04 19:04:59 (permalink)
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Friday:
 
36 KB Swings (32kg) / 12 Burpees - EMOM 60 mins
 
Done late afternoon at end of brutal working week so it was awful; dripping sweat within 25 mins.
JimXVX
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Re: Resisting the Dad Bod 2018/05/06 13:34:48 (permalink)
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Saturday:
 
30 mins ab work
 
 
Sunday:
 
Goblet Squat:
AMRAP reg tempo - 30 secs rest - AMRAP 3 sec bottom pause
@80/70/60kg
 
Pull Ups:
AMRAP reg tempo - 30 secs rest - AMRAP 3 sec bottom pause
@30/20/10kg
 
Ring Push Ups:
AMRAP reg tempo - 30 secs rest - AMRAP 3 sec bottom pause
@30/20/10kg
 
Prowler/Airbike:
6x(160kg Push + 160kg Rev Drag + 12 Cals on Bike)
 
Some rear delts to finish
JimXVX
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Re: Resisting the Dad Bod 2018/05/07 14:16:10 (permalink)
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Monday:
 
36 KB Swings (32kg) / 12 Burpees - EMOM 60 mins
59
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Re: Resisting the Dad Bod 2018/05/08 10:21:23 (permalink)
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JimXVX
Monday:

36 KB Swings (32kg) / 12 Burpees - EMOM 60 mins


36 swings + 12 burpees in a minute?! Repeat x 60 ?! WOW

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

JimXVX
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Re: Resisting the Dad Bod 2018/05/08 13:42:23 (permalink)
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Haha no not quite mate!  It's either the swings or the burpees every minute so 30 sets of each over the course of the 60 minutes.  Still pretty nasty though as I don't get more than 10 seconds rest at any point!
JimXVX
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Re: Resisting the Dad Bod 2018/05/08 13:47:40 (permalink)
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Sunday:
 
Paused Ring Supersets:
2x(5/5/5) - 3 sec bottom pause
 
AMRAP Paused Ring Muscle Ups / Paused Ring Dips / Paused Pull Ups (5/8/10)
 
Paused Goblet Squat:
3x10x70kg - 3 sec bottom pause
 
Hanging Leg Raises:
3x15
 
Prowler/Airbike:
10x(100kg Push + 100kg Rev Drag + 10 Cals on Bike)
 
AMRAP Paused Ring Muscle Up / Paused Ring Dips / Paused Pull Ups (5/10/12)
 
 
Left Achilles/ankle area quite sore today so didn't go crazy on the leg stuff today
 
59
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Re: Resisting the Dad Bod 2018/05/08 14:23:06 (permalink)
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JimXVX
Haha no not quite mate!  It's either the swings or the burpees every minute so 30 sets of each over the course of the 60 minutes.  Still pretty nasty though as I don't get more than 10 seconds rest at any point!
Sorry , reading fail on my part.

I have been experimenting with 300 reps with a 24kg kB , doing sets of 10, so can imagine your pain with 36@32kg !
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