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Helpful ReplyHot!Resisting the Dad Bod

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JimXVX
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Re: Resisting the Dad Bod 2018/11/05 13:35:47 (permalink)
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Monday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 54:05
 
Decline Plank hands on ab wheel:
3x60 secs
 
 
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JimXVX
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Re: Resisting the Dad Bod 2018/11/06 19:38:10 (permalink)
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Tuesday:
 
Split Squat:
3x10x50kg each leg - 333 tempo
 
Ring Push Ups wTO:
AMRAP @20kg/10kg/bodyweight - 333 tempo
 
Ring Rows:
AMRAP @20kg/10kg/bodyweight - 333 tempo
 
100 Cals on Ski Erg (6:44)
 
5 mins upper body isometrics
post edited by JimXVX - 2018/11/11 13:12:16
JimXVX
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Re: Resisting the Dad Bod 2018/11/07 13:50:20 (permalink)
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Wednesday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 51:03
 
Decline Plank hands on ab wheel:
3x60 secs
 
Felt grotty before I started today but was actually really quick?!
 
sd1656
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Re: Resisting the Dad Bod 2018/11/07 20:41:42 (permalink)
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Reading these workouts is making me thing these are very painful and sweaty! The calorie circuit on the air bike, erg and ski erg makes me want to vom.
 
What sort of physique do these workouts give you?
JimXVX
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Re: Resisting the Dad Bod 2018/11/09 13:22:51 (permalink)
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Friday:
 
Ring Dips wTO:
12/10/8 - 333 tempo

Pull Ups:
12/10/8 - 333 tempo
 
Ring Muscle Ups:
4x2 - 1st reps with 10 sec bottom hang & 10 sec top hold; 2nd reps with 5 sec bottom hang & 5 sec top hold
 
Sled Push / Sled Drag:
8/8 +200kg
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
JimXVX
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Re: Resisting the Dad Bod 2018/11/09 13:28:07 (permalink)
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sd1656
Reading these workouts is making me thing these are very painful and sweaty! The calorie circuit on the air bike, erg and ski erg makes me want to vom.
 
What sort of physique do these workouts give you?


Yeah that circuit certainly makes me nauseous!  Bear in mind though I'm doing it at the end of a workout so it's not completely flat-out as it would be if I was fresh.  The longer kettle-based conditioning sessions that I do at home are fine once you get into the swing of it after about 10 minutes.
 
Body composition has certainly got better doing this sort of routine.  I was stronger & heavier a few years back but didn't look as good & did pick up a few injuries.  I'm in my 40s now so I'm just interested in keeping healthy & keeping the gut at bay (virtually every male relative I've got is obese); no interest in strength for strength's sake as it will just lead to injury & is completely pointless.
JimXVX
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Re: Resisting the Dad Bod 2018/11/10 14:48:29 (permalink)
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Saturday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 50:03
 
Dec Plank with hands on ab wheel / KB Carries:
3x60 secs / 3x5 laps
 
 
Whole minute quicker than last time; was on track for sub 50 most of the way but forearms/grip just too battered for the last few sets of swings so lost it there.
sd1656
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Re: Resisting the Dad Bod 2018/11/10 22:38:06 (permalink)
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JimXVX
sd1656
Reading these workouts is making me thing these are very painful and sweaty! The calorie circuit on the air bike, erg and ski erg makes me want to vom.
 
What sort of physique do these workouts give you?


Yeah that circuit certainly makes me nauseous!  Bear in mind though I'm doing it at the end of a workout so it's not completely flat-out as it would be if I was fresh.  The longer kettle-based conditioning sessions that I do at home are fine once you get into the swing of it after about 10 minutes.
 
Body composition has certainly got better doing this sort of routine.  I was stronger & heavier a few years back but didn't look as good & did pick up a few injuries.  I'm in my 40s now so I'm just interested in keeping healthy & keeping the gut at bay (virtually every male relative I've got is obese); no interest in strength for strength's sake as it will just lead to injury & is completely pointless.


Interesting. These types of workouts are something I would definetly be doing if I wasn't so interested in strength as I imagine they are very good CV conditioning aswell. Will follow these with interest and probably log a few I like the look of for when I am away from the gym!
JimXVX
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Re: Resisting the Dad Bod 2018/11/11 10:07:19 (permalink)
+1 (1)
My fitness is far better than it ever has been, but the focus on conditioning has definitely affected my strength; not massively, but I'm certainly a bit weaker than I was a couple of years back e.g. my best set of pull ups with 30kg added is 12 reps, but lately I've struggled to hit double figures.
JimXVX
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Re: Resisting the Dad Bod 2018/11/11 13:11:35 (permalink)
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Sunday:
 
Split Squat:
12x60kg each leg - 3 sec ecc
10x60kg each leg - 3 sec ecc
8x60kg each leg - 3 sec ecc
 
Decline Ring Push Ups wTO:
12x20kg - 3 sec ecc
10x20kg - 3 sec ecc
8x20kg - 3 sec ecc

Ring Rows:
12x20kg - 3 sec ecc
10x20kg - 3 sec ecc
8x20kg - 3 sec ecc
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
 
Some arms & delts to finish
post edited by JimXVX - 2018/11/11 13:13:10
JimXVX
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Re: Resisting the Dad Bod 2018/11/12 14:39:04 (permalink)
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Monday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 49:37
 
Dec Plank with hands on ab wheel / 60kg KB Carries:
3x60 secs / 3x6 laps
JimXVX
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Re: Resisting the Dad Bod 2018/11/13 15:39:05 (permalink)
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Tuesday:
 
Dips:
6x50kg - 3 sec ecc
8x40kg - 3 sec ecc
10x30kg - 3 sec ecc
12x20kg - 3 sec ecc


Pull Ups:
6x30kg - 3 sec ecc
8x20kg - 3 sec ecc
10x10kg - 3 sec ecc
12 @ bodyweight - 3 sec ecc

Sled Push / Sled Drag:
8/8 +200kg
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
JimXVX
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Re: Resisting the Dad Bod 2018/11/14 13:34:39 (permalink)
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Wednesday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 48:59
 
Dec Plank with hands on ab wheel / 60kg KB Carries:
3x60 secs / 3x6 laps
 
Felt good today.
JimXVX
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Re: Resisting the Dad Bod 2018/11/16 13:42:21 (permalink)
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Friday:
 
Ring Supersets:
4x(1/8/8) - initial muscle up with 10 sec L-sit hang & 10 top hold, all dip & pull up reps with 3 sec straight arm hold
 
Split Squat:
12x52kg each leg - 333 tempo
10x52kg each leg - 333 tempo
8x52kg each leg - 333 tempo
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
 
5 mins of upper body isometrics
JimXVX
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Re: Resisting the Dad Bod 2018/11/17 16:44:35 (permalink)
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Saturday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 48:18
 
Dec Plank with hands on ab wheel / 60kg KB Carries:
3x60 secs / 3x6 laps
JimXVX
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Re: Resisting the Dad Bod 2018/11/18 13:12:19 (permalink)
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Sunday:
 
Pull - Decline Ring Rows (odd sets) / Wide Grip Chins (even sets):
10/9/8/7 - 2 sec conc + 4 sec ecc
 
Push - Decline Ring Push Ups (odd sets) / Ring Dips (even sets):
10/9/8/7 - 4 sec ecc + 2 sec conc 
 
Sled Push / Sled Drag:
8/8 +200kg
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
JimXVX
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Re: Resisting the Dad Bod 2018/11/19 15:01:50 (permalink)
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Monday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - ???*
 
Dec Plank with hands on ab wheel / 60kg KB Carries:
3x60 secs / 3x6 laps
 
* somehow f*cked up the timing - felt really quick & was on track for super fast time but after what I thought was the penultimate round the clock said 48:03, so either I counted one round too few or I lost a ton of time in the last few minutes.
JimXVX
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Re: Resisting the Dad Bod 2018/11/20 14:07:09 (permalink)
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Tuesday:
 
Split Squat:
3x8x50kg each leg - 4 sec ecc + 2 sec conc 
 
Wide Grip Chins:
3x8 - 2 sec conc + 4 sec ecc
 
Ring Dips:
3x8 - 4 sec ecc + 2 sec conc 
 
Ring Muscle Ups:
4x1 - 4 sec conc pull + 4 sec conc push + 4 sec TO hold
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
 
+ 5 mins isometrics to finish
 
 
Doesn't look much but last few concentrics were pure torture as were the MU transitions.
post edited by JimXVX - 2018/11/20 15:33:03
JimXVX
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Re: Resisting the Dad Bod 2018/11/21 13:40:43 (permalink)
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Wednesday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 47:57
 
Dec Plank with hands on ab wheel / 60kg KB Carries:
3x60 secs / 3x6 laps
 
 
Pretty sure I didn't f up the timing today so that's a pb for time.
JimXVX
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Re: Resisting the Dad Bod 2018/11/23 15:44:13 (permalink)
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Friday:
 
Decline Ring Rows - Ascending Top Pause
12/10/8
 
Ring Dips - Ascending Top Pause
12/10/8
 
Paused Ring Muscle Up into Cross Pull into Ring Muscle Up:
4x1 - 5 sec hang + 5 sec conc pull + 5 sec hold at top of pull + 5 sec hold at bottom of dip + 5 sec conc push + 5 sec top TO hold + 5 sec cross ecc + 5 sec cross hold + 5 sec cross conc + 5 sec top TO hold, then drop down & do a muscle up at normal tempo (so each 'rep' well over one minute constant tension)
 
Sled Push / Sled Drag:
8/8 +200kg
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
 
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