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Helpful ReplyHot!Resisting the Dad Bod

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JimXVX
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Re: Resisting the Dad Bod 2018/07/23 19:32:51 (permalink)
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Monday:
 
Paused Split Squat:
2x12x60kg each leg - 3 sec bottom pause
1x(8+4)x60kg each leg - 3 sec bottom pause (10 sec rest after 8th rep)
 
Paused Ring Dips:
3x12 - 3 sec bottom pause
 
Paused Pull Ups:
3x12 - 3 sec top pause
 
Sled Drag / Sled Push:
12/12x160kg
 
Decline Ring Planks with Ring Turn-Out:
3x60 secs
 
This plank variant is a definite keeper: feet on bench, rings hung so that hands almost touching the floor, arms fully extended & with full ring turn-out (the turn-out means lats & biceps are engaged along with everything else north of waistline).  
 

 
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JimXVX
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Re: Resisting the Dad Bod 2018/07/24 18:57:54 (permalink)
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Tuesday:
 
36 KB Swings (32kg) / 14 Burpees - EMOM 60 mins
 
This was a huge struggle today; probably the toughest workout I've ever done in my whole life, not helped by it being 30+ degrees.
JimXVX
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Re: Resisting the Dad Bod 2018/07/25 13:44:24 (permalink)
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Wednesday:
 
Goblet Squat:
10/9/8x62kg - 3333 tempo
 
Suspension Rows:
10/9/8x62kg - 3333 tempo
 
Ring Push Ups:
10/9/8x62kg - 3333 tempo
 
Sled Drag / Sled Push:
12/12x160kg
 
DRTO Planks:
3x60 secs
 
+ some rear delt stuff to finish off
 
 
3333 tempo = 3 sec hold at the top & at the bottom of each rep, plus a 3 sec ecc. & conc. phase i.e. 12 seconds for each rep.
post edited by JimXVX - 2018/07/25 13:45:42
JimXVX
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Re: Resisting the Dad Bod 2018/07/27 14:47:57 (permalink)
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Friday:
 
Pull Ups:
x7 - 3333 tempo
x8 - 333 tempo
x9 - 3 sec bottom pause & 3 sec top hold
 
Ring Dips with Turn-Out:
x7 - 3333 tempo
x8 - 333 tempo
x9 - 3 sec bottom pause & 3 sec top hold
 
Ring Muscle Ups with Turn-Out:
3x2 - same pattern as above
 
Sled Drag / Paused Goblet Squat:
6x(2x200kg / 12x32kg)
 
Ring Muscle Ups with Turn-Out:
3x1 - every phase paused for 10 secs i.e. bottom hold - top of pull/start of transition - bottom of push - top hold - bottom of dip - top of pull - bottom hold so each rep take over 70 seconds
 
1st time I've tried pausing the muscle up transition - this is a real test of how good your false grip is.
 
 
JimXVX
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Re: Resisting the Dad Bod 2018/07/28 18:15:14 (permalink)
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Saturday:
 
36 KB Swings (32kg) / 14 Burpees - EMOM 60 mins
 
Done couple of hours after going out for a Chinese - bad idea as was a wee bit sick half way through, though still kept on track!
JimXVX
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Re: Resisting the Dad Bod 2018/07/29 12:40:31 (permalink)
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Sunday:
 
Paused Split Squat:
3x12x60kg each leg - 3 sec bottom pause
 
Paused Ring Dips wTO:
3x12 - 3 sec top pause
 
Neutral Grip Chin Ups:
3x12 - 3 sec bottom pause
 
Ring Muscle Ups wTO:
1x2 - every phase paused for 10 secs on 1st rep & 5 secs on 2nd - 95 secs tension
3x1 - every phase paused for 10 secs - 70 secs tension
 
Sled Drag / Sled Push:
6/6x200kg
post edited by JimXVX - 2018/07/29 17:32:31
JimXVX
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Re: Resisting the Dad Bod 2018/07/30 19:18:24 (permalink)
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Monday:
 
36 KB Swings (32kg) / 14 Burpees - EMOM 60 mins
JimXVX
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Re: Resisting the Dad Bod 2018/07/31 14:54:48 (permalink)
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Tuesday:
 
Deficit Reverse Lunges:
8x70kg each leg
8x60kg each leg
8x50kg each leg
 
Suspension Rows:
8x20kg
8x10kg
8 @ bodyweight
 
Ring Push Ups with TO:
8x20kg
8x10kg
8 @ bodyweight
 
^ All above sets done with 3 sec ecc & 3 sec conc phase
 
Sled Drag / Sled Push:
6/6x200kg
 
DRTO Planks:
3x60 secs
JimXVX
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Re: Resisting the Dad Bod 2018/08/01 19:10:51 (permalink)
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Wednesday:
 
36 KB Swings (32kg) / 14 Burpees - EMOM 60 mins
 
Felt relatively comfy today
JimXVX
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Re: Resisting the Dad Bod 2018/08/03 14:23:56 (permalink)
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Friday:
 
Paused @ Bottom Split Squat:
3x10x50kg each leg - rep 1 with 1 sec hold up to rep 10 with 10 sec hold
 
Paused @ Top Ring Dips wTO:
3x10 - rep 1 with 1 sec hold up to rep 10 with 10 sec hold
 
Paused @ Top Pull Ups:
3x10 - rep 1 with 1 sec hold up to rep 10 with 10 sec hold
 
Paused Ring Muscle Ups wTO:
x3 - every phase paused for 3 secs
x2 - every phase paused for 5 secs
x1 - every phase paused for 10 secs
 
Sled Drag / Sled Push:
6/6x200kg
 
DRTO Planks:
3x60 secs
JimXVX
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Re: Resisting the Dad Bod 2018/08/04 13:55:19 (permalink)
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Saturday:
 
36 KB Swings (32kg) / 14 Burpees - EMOM 60 mins
JimXVX
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Re: Resisting the Dad Bod 2018/08/05 15:17:23 (permalink)
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Sunday:
 
36 KB Swings (32kg) / 14 Burpees - EMOM 60 mins
 
Couldn’t get to gym today so did garden session instead.  Disgustingly warm.
JimXVX
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Re: Resisting the Dad Bod 2018/08/06 14:25:04 (permalink)
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Monday:
 
Paused @ Bottom Deficit Reverse Lunges:
3x10x60kg each leg - rep 1 with 1 sec hold up to rep 10 with 10 sec hold
 
Paused @ Top Decline Ring Push Ups wTO:
2x10 - rep 1 with 1 sec hold up to rep 10 with 10 sec hold
1x11 - as above
 
Paused @ Top Suspension Rows:
2x10 - rep 1 with 1 sec hold up to rep 10 with 10 sec hold
1x11 - as above

Sled Drag / Sled Push:
6/6x200kg
 
DRTO Planks:
3x60 secs
JimXVX
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Re: Resisting the Dad Bod 2018/08/07 13:33:57 (permalink)
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Tuesday:
 
36 KB Swings (32kg) / 14 Burpees - EMOM 60 mins
JimXVX
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Re: Resisting the Dad Bod 2018/08/08 13:54:49 (permalink)
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Wednesday:
 
Paused @ Bottom Split Squat:
3x8x55kg each leg - rep 1 with 1 sec hold up to rep 8 with 8 sec hold
 
Paused @ Top Ring Dips wTO:
3x8 +10kg - rep 1 with 1 sec hold up to rep 8 with 8 sec hold
 
Paused @ Top Pull Ups:
3x8 +10kg - rep 1 with 1 sec hold up to rep 8 with 8 sec hold
 
Paused Ring Muscle Ups wTO:
x3 +10kg - every phase paused for 3 secs
x3 at bodyweight - every phase paused for 10 secs
 
Sled Drag / Sled Push:
6/6x200kg
 
100 TRX Jump Squats
JimXVX
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Re: Resisting the Dad Bod 2018/08/10 14:28:38 (permalink)
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Friday:
 
36 KB Swings (32kg) / 14 Burpees - EMOM 60 mins
 
Had been thinking about chucking in some extra reps to up the intensity, but abs have been really sore since Wednesday (probably the weighted muscle ups as I always start/finish in L-sit so have to brace the abs very hard to hold the position when weight is added) so just stuck with the usual.
JimXVX
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Re: Resisting the Dad Bod 2018/08/12 14:19:29 (permalink)
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Saturday:
 
Ascending Paused Split Squat:
10x60kg each leg 
10x55kg each leg
10x50kg each leg
 
Asecending Paused @ Top Decline Ring Push Ups wTO:
8x20kg
9x10kg
10 x bodyweight
 
Ascending Paused @ Top Suspension Rows:
8x20kg
9x10kg
10 x bodyweight

Sled Drag / Air Bike
10x(160kg / 10 Cals)
 
 
Sunday:
 
37 KB Swings (32kg) / 14 Burpees - EMOM 60 mins
JimXVX
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Re: Resisting the Dad Bod 2018/08/13 14:51:40 (permalink)
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Monday:
 
Ascending Paused @ Top Ring Dips wTO:
8x20kg
8x10kg
8xbodyweight
 
Ascending Paused @ Top Neutral Grip Chins:
8x20kg
8x10kg
8xbodyweight
 
Ascending Paused Split Squat:
8x65kg each leg 
8x60kg each leg
8x55kg each leg

Paused Ring Muscle Ups wTO:
4/3/3 - 3 sec bottom hold/3 sec hold at top of pull/3 sec hold at top of dip

Sled Drag / Air Bike
10x(160kg / 10 Cals)
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