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Helpful ReplyHot!Resisting the Dad Bod

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JimXVX
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Re: Resisting the Dad Bod 2016/09/28 15:40:46 (permalink)
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Wednesday:
 
Ring Push Ups:
3x12 in 20kg vest
 
Chins:
3x12 +20kg on belt
 
Prowler:
12 runs +150kg
 
Ring Muscle Ups:
 
(Although my muscle ups have always been non-kipping, my form has been getting sh*t lately chasing reps so have decided to focus on quality not quantity i.e. slow controlled reps with zero momentum from the pull to get through the transition.  This makes it much harder so will start with singles & build back up).
 
Today I did about 12-15 singles in amongst sets/runs on other exercises.
 
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JimXVX
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Re: Resisting the Dad Bod 2016/09/30 14:44:09 (permalink)
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Friday:
 
Bar Supersets:
3x(6/6/6)
4/6/6
(did a few weighted muscle ups to begin so otherwise might've nailed 4th set)
 
Walking Lunges:
3x12 each side with 70kg
 
3 Rounds:
25 Squats in 20kg vest
100 Double Battle Rope Swings
12 Ball Slams (30kg)
 
Bar Superset:
6/6/6 with 10-10-10 finish
#22
JimXVX
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Re: Resisting the Dad Bod 2016/10/02 13:18:06 (permalink)
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Sunday:
 
Paused RFES Squat:
3x8x70kg each leg
 
Slow & Paused GHR:
3x8
 
Prowler:
12 runs - 150kg
 
Rollouts:
3x12 (1st rep of each set standing then rest from knees)
 
100 Bodyweight Squats
 
Slow Ring Muscle Ups:
12 singles done in & around the above - 1st 8 or so were clean as a whistle - hung rings low & started each from L-sit position to ensure zero hip movement.
 
 
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JimXVX
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Re: Resisting the Dad Bod 2016/10/03 17:00:27 (permalink)
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Monday:
 
Bar Supersets:
4x(4/8/8)
 
KB Decline Push Ups:
4x8 - 1st & last rep of each set held for 10 secs at top
 
TRX Rows:
4x8 - 1st & last rep of each set held for 10 secs at top
 
6 Rounds:
25 KB Swings (32kg)
100 Battle Rope Swings
 
Bar Superset:
4/8/8 with 10-10-10 finish
 
Felt a bit off this morning so kept muscle-up volume lower than planned.
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JimXVX
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Re: Resisting the Dad Bod 2016/10/05 14:30:38 (permalink)
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Wednesday:
 
Paused RFES Squat:
3x10x70kg each leg
 
GHR:
3x10
 
Prowler:
10 runs - 180kg
 
Reverse Drag Prowler:
5 runs - 120kg
#25
JimXVX
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Re: Resisting the Dad Bod 2016/10/06 14:56:51 (permalink)
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Thursday:
 
Bar Supersets:
2x(6/6/6)
2x(3/9/9)
 
KB Push Ups in 20kg Vest:
12/10/8/6
 
Arms Only Rope Climbs:
x4
 
4 Rounds:
100 Double Battle Ropes
25 Ball Slams (20kg)
12 Band Curls
12 Band Pushdowns
 
100 Band Pull Aparts
 
 
Feeling pretty grotty today.  Woke up 4am with stomach pains & couldn't get back to sleep.  Pain has eased but feeling quite achey/fuzzy.  Might not get to gym tomorrow so went today anyway; meh.
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JimXVX
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Re: Resisting the Dad Bod 2016/10/07 14:47:11 (permalink)
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Friday:
 
Prowler:
12 runs - 200kg
 
32kg KB Swings:
12x25
 
Standing Rollouts:
6x1
 
Kneeling Rollouts:
3x1 (super slow 30 second reps)
#27
JimXVX
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Re: Resisting the Dad Bod 2016/10/09 17:46:22 (permalink)
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Sunday:
 
Ring Muscle Ups - Strict 'n' Slow:
5x2
 
Walking Lunges:
5x10 each side x60kg
 
Decline Ring Push Ups:
5x10
 
Ring Pull Ups:
5x10
 
Prowler:
10 runs - 150kg
 
 
Stomach sore again overnight due to lingering bug.  Felt very fuzzy & tired so kept it pretty gentle today.
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JimXVX
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Re: Resisting the Dad Bod 2016/10/17 10:00:45 (permalink)
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Ugh been a **** week.  Got a horrific stomach bug that I'm still not over & had a family bereavement.  Got to the gym Thursday & yesterday for full body sessions but I felt ropey as I'm not eating properly (maybe 2/3 of usual intake).
#29
JimXVX
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Re: Resisting the Dad Bod 2016/10/17 17:06:30 (permalink)
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Monday:
 
Eaten bit more normally today (hopefully won't regret it tonight).  Since I did full body session yesterday, today headed to gym for conditioning session.
 
6 Rounds:
Rev Sled Drag - 2 runs with 200kg
KB Swings - 25x32kg
Arms Only Rope Climb
 
Rev Sled Drag:
12 runs with 100kg
 
Dip Holds:
3x60 secs
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JimXVX
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Re: Resisting the Dad Bod 2016/10/19 15:34:56 (permalink)
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Wednesday:
 
Ate almost as normal yesterday & paid the price overnight!  Feeling sick & knackered today so gym was a struggle, plus I tore a callus on Monday it's hurting like hell.  week and a half of sub-optimal eating & sleeping is taking it's toll.
 
Bar Supersets:
2x(6/6/6)
2x(4/4/4)
 
Walking Lunges:
4x8 each side with 70kg
 
GHR:
4x8
 
Bar Superset:
8/8/8 with 10-10-10 hold to finish
 
4 Rounds:
100 Double Battle Rope Swings
25 Ball Slams (20kg)
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JimXVX
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Re: Resisting the Dad Bod 2016/10/21 17:51:25 (permalink)
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Friday:
 
Diet getting back to normal & sleeping better; still a little off colour though so still not going balls-out in the gym.
 
Prowler:
2 runs each with 240/220/200/180/160/140kg
 
Rev Sled Drag:
12 runs with 120kg
 
6 Arms Only Rope Climbs
 
Decline KB Push Ups:
6x12
 
Neutral Grip Chins:
1 set to failure with 10-10-10 finish
#32
JimXVX
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Re: Resisting the Dad Bod 2016/10/23 18:51:11 (permalink)
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Sunday:
 
Paused RFES Squat:
4x8x70kg each leg
 
Paused Ring Dips:
4x8
 
Paused Neutral Grip Chins:
4x8
 
Double Battle Rope Swings:
4x100
 
Slow Ring Muscle Ups:
Did a bunch of singles, doubles & triples during session
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Re: Resisting the Dad Bod 2016/10/25 16:24:19 (permalink)
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Tuesday:
 
Garden Conditioning!
 
28kg KB Swings:
12x25
 
20kg Goblet Squats:
12x25
 
KB Push Ups:
12x12
 
Plank:
3x60 secs
#34
JimXVX
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Re: Resisting the Dad Bod 2016/10/28 17:35:41 (permalink)
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Wednesday:
 
Bar Muscle Up:
8/8/6/7 - wtf poor effort
 
Arms Only Rope Climbs x4
 
Prowler:
12 runs - 160kg
 
Some other **** I forgot
 
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JimXVX
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Re: Resisting the Dad Bod 2016/10/28 17:39:04 (permalink)
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Friday:
 
8 Bar Muscle Ups
 
Weighted Dips:
4x60
6x52
8x40
10x32
 
8 Bar Muscle Ups
 
6 Rounds:
12 Goblet Squats (52kg vest/KB)
25 KB Swings (32kg)
2 Standing Rollouts
 
Bar Superset 4/4/4
 
 
1st time having access to dips bars in several months; felt a bit weird after so long off. 
post edited by JimXVX - 2016/10/28 17:40:15
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Re: Resisting the Dad Bod 2016/11/11 16:47:07 (permalink)
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Meh training has been tough lately.  Still been hitting the gym 4 times per week as usual, but lingering stomach bug, family bereavement, tweaked back & now golfer's elbow has made things hard.  Pulling work very restricted due to elbow, by push & legs now getting back to normal.
 
Friday:
 
Walking Lunges:
3x24x70kg
 
KB Push ups:
4x8 with 20kg vest
 
Ring Pull Ups:
4x8 +20kg
 
Prowler Push:
12 runs - 160kg
 
Air Bike:
20 secs on/10 secs off x12
 
 
Probably going to bin off weighted pulls in favour of TUT work depending on how pain is after today.
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JimXVX
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Re: Resisting the Dad Bod 2016/11/13 13:30:03 (permalink)
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Sunday:
 
Ring Push Ups:
4x8 in 20kg vest
 
Dips:
4x8 in 20kg vest
 
Harness Sled Pull:
8 runs - 250kg
 
Prowler:
8 runs - 120kg
 
Air Bike:
20 secs on/10 secs off x8
#38
JimXVX
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Re: Resisting the Dad Bod 2016/11/16 16:49:51 (permalink)
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Monday:
 
Ring Pull Ups:
8x8
 
Split Squat - Paused:
4x8 each leg 60kg
 
Some isometric pulls
 
Air Bike:
20 secs on/10 secs off x12
 
Rollouts including 4 consecutive standing
 
Golfer's elbow still quite bad hence the high rep easy pull ups
 
#39
JimXVX
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Re: Resisting the Dad Bod 2016/11/16 16:53:00 (permalink)
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Wednesday:
 
Not really worth logging numbers today as, dips aside, I spent most the session playing around with straps, which I never normally use but are apparently a good way to work around the golfer's elbow issue for any exercise that involves grip (which all my leg work does thesedays too).  Pain has definitely eased off the last 2 days with ice, ibuprofen & stretching.  Pull work was a bit uncomfortable today but not as sore as it has been.
 
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