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Helpful ReplyHot!Resisting the Dad Bod

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JimXVX
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Re: Resisting the Dad Bod 2018/11/24 13:39:42 (permalink)
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Saturday:
 
KB Swings (32kg) / KB Deadlift (60kg) / Burpees:
20x (50 / 10 / 10) - 55:07
 
60kg KB Carries:
5x5 laps
post edited by JimXVX - 2018/11/26 14:44:49
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JimXVX
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Re: Resisting the Dad Bod 2018/11/25 13:18:34 (permalink)
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Sunday:
 
Split Squat:
3x10x40kg each leg - 4 sec ecc + 2 sec conc 
 
Pull Ups:
3x10 - 2 sec conc + 4 sec ecc
 
Decline Ring Push Ups:
3x10 - 4 sec ecc + 2 sec conc 
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9


1 Minute Reps - Pull Up & DR Push Up:
30 sec conc + 30 sec ecc
20 sec conc + 20 sec top hold + 20 sec ecc
30 sec bent arm hold + 30 sec straight arm hold
JimXVX
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Re: Resisting the Dad Bod 2018/11/26 14:43:50 (permalink)
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Monday:
 
KB Swings (32kg) / KB Deadlifts (60kg) / Burpees:
20x (50 / 10 / 10) - 53:27
 
Dec Plank with hands on ab wheel / 60kg KB Carries:
3x60 secs / 3x6 laps
JimXVX
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Re: Resisting the Dad Bod 2018/11/27 14:45:27 (permalink)
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Tuesday:
 
Decline Ring Rows:
4x8 - 2 sec conc + 4 sec ecc
 
Ring Dips wTO:
4x8 - 4 sec ecc + 2 sec conc 
 
Ring Muscle Ups:
4x1 - 1 minute reps
Rep 1 - 30 sec conc pull + 30 sec conc push
Rep 2 - 25 sec conc pull + 25 sec conc push + 10 sec top hold with TO
Rep 3 - 20 sec conc pull + 20 sec conc push + 20 sec top hold with TO
Rep 4 - 15 sec conc pull + 15 sec conc push + 30 sec top hold with TO
 
Sled Push / Sled Drag:
8/8 +200kg
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
 
post edited by JimXVX - 2018/11/27 14:46:46
JimXVX
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Re: Resisting the Dad Bod 2018/11/28 18:27:09 (permalink)
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Wednesday:
 
KB Swings (32kg) / KB Deadlifts (60kg) / Burpees:
20x (50 / 10 / 10) - 54:10
 
Dec Plank with hands on ab wheel / 60kg KB Carries:
3x60 secs / 3x6 laps
 
 
Slower time than previous - think this was partly at least down to not wanting to smash KBs onto kitchen floor during deadlifts!
JimXVX
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Re: Resisting the Dad Bod 2018/11/30 13:44:29 (permalink)
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Friday:
 
Split Squat:
8x40kg (2 sec conc + 4 sec ecc) + 8x40kg
8x40kg (2 sec conc + 4 sec ecc) + 4x40kg
8x40kg (2 sec conc + 4 sec ecc)
 
Pull Ups:
8 (2 sec conc + 4 sec ecc) + 8
8 (2 sec conc + 4 sec ecc) + 4
8 (2 sec conc + 4 sec ecc)
 
Decline Ring Push Ups wTO:
8 (4 sec ecc + 2 sec conc) + 8
8 (4 sec ecc + 2 sec conc) + 4
8 (4 sec ecc + 2 sec conc)
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9


Few minutes isometrics to finish off
JimXVX
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Re: Resisting the Dad Bod 2018/12/01 13:30:05 (permalink)
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Saturday:
 
KB Swings (32kg) / KB Deadlift (60kg) / Burpees:
Did 3 sets then had a horrible twinge in lower back to stopped.
 
Spent 5-10 minutes walking around trying to loosen up then...
 
Air Squats / Burpees / Mountain Climbers:
10x (50 / 10 / 100)
 
Finished off with 100 swings to see how my back was - bit uncomfy but OK I think; meh.
JimXVX
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Re: Resisting the Dad Bod 2018/12/02 13:27:24 (permalink)
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Sunday:
 
Decline Ring Rows:
4x [6 (2 sec conc + 4 sec ecc) + 6]
 
Ring Dips wTO:
4x [6 (4 sec ecc + 2 sec conc) + 6]
 
Ring PMD*:
3x1 - every moving & static phase done over 5 secs
Failed on muscle up transition on 4th rep so took a minute then did a PMD rep with just the moving phases done to a 5 count then held top position in turn out up to 60 sec mark
 
Sled Push / Sled Drag:
8/8 +200kg
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9


* PMD = a pull up followed by muscle up followed by dip so 15 total phases in 1 'rep'
JimXVX
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Re: Resisting the Dad Bod 2018/12/04 14:23:43 (permalink)
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Monday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 52:35
 
Decline Plank hands on ab wheel / KB Carries (60kg):
3x60 secs / 3x6 laps
 
Slow as sh*t due to back still being sore; meh.
 
 
Tuesday:
 
Split Squat:
8x40kg (2 sec conc + 4 sec ecc) + 8x40kg
8x40kg (2 sec conc + 4 sec ecc) + 6x40kg
8x40kg (2 sec conc + 4 sec ecc) + 4x40kg
 
Wide Grip Neutral Chins:
8 (2 sec conc + 4 sec ecc) + 8
8 (2 sec conc + 4 sec ecc) + 6
8 (2 sec conc + 4 sec ecc) + 4
 
Decline Ring Push Ups wTO:
8 (4 sec ecc + 2 sec conc) + 8
8 (4 sec ecc + 2 sec conc) + 6
8 (4 sec ecc + 2 sec conc) + 4
 
Cals on Air Bike / Ski Erg / Rower (10:15):
21/21/21
15/15/15
9/9/9
 
Some upper body isometrics until my arms felt like they were going to pop.
JimXVX
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Re: Resisting the Dad Bod 2018/12/05 13:34:48 (permalink)
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Wednesday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 47:17
 
Decline Plank hands on ab wheel / KB Carries (60kg):
3x60 secs / 3x6 laps
 
 
Back almost 100%; so much quicker than last time, felt good today.
JimXVX
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Re: Resisting the Dad Bod 2018/12/07 13:45:59 (permalink)
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Friday:
 
Decline Ring Rows:
4x8 - 2 sec conc + 4 sec ecc
 
Ring Dips wTO:
4x8 - 4 sec ecc + 2 sec conc
 
Ring PMD:
4x2 - every conc. phase done over 2 secs + every ecc. phase done over 4 secs
 
Sled Push / Sled Drag:
8/8 +200kg
 
Cals on Air Bike / Ski Erg / Rower (9:35):
21/21/21
15/15/15
9/9/9
 
A few minutes of isometrics to finish off
JimXVX
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Re: Resisting the Dad Bod 2018/12/08 14:51:45 (permalink)
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Saturday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 46:58
 
Kneeling Rollouts / KB Carries (60kg):
3x12 (4 sec ecc. + 2 sec conc.) / 3x6 laps
JimXVX
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Re: Resisting the Dad Bod 2018/12/09 13:25:09 (permalink)
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Sunday:
 
Decline Ring Dips wTO:
x10 - ascending concentric
x10 - ascending eccentric
x10 - ascending pause
 
Wide Neutral Grip Chins:
x10 - ascending concentric
x10 - ascending eccentric
x10 - ascending pause
 
Deficit Reverse Lunges:
x10(x50kg each leg) - ascending concentric
x10 - ascending eccentric
x10 - ascending pause
 
Cals on Air Bike / Ski Erg / Rower (9:35):
21/21/21
15/15/15
9/9/9
 
Delts to finish
JimXVX
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Re: Resisting the Dad Bod 2018/12/10 14:29:23 (permalink)
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Monday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 46:23
 
Kneeling Rollouts / KB Carries (60kg):
3x12 (4 sec ecc. + 2 sec conc.) / 3x6 laps
JimXVX
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Re: Resisting the Dad Bod 2018/12/11 15:18:59 (permalink)
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Tuesday:
 
Decline Ring Rows:
4x [6 (2 sec conc + 4 sec ecc) + 6]
 
Ring Dips wTO:
4x [6 (4 sec ecc + 2 sec conc) + 6]
 
Ring Muscle Ups*:
4x1 - 10 sec hang, 10 sec conc pull, 10 sec top of pull hold, 10 sec bottom of push hold, 10 sec conc push, 10 sec top hold wTO (so around 65-70 secs tension inc the transition)
 
Sled Push / Sled Drag:
8/8 +210kg
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
 
Grey Band Pull Aparts:
4x25
JimXVX
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Re: Resisting the Dad Bod 2018/12/16 13:30:16 (permalink)
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Thursday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) 
 
Eyes Over Elbows Planks / KB Carries (60kg):
3x60 secs / 3x6 laps
 
 
Friday:
 
Split Squat:
3x10x60kg each leg - 3 sec bottom pause
 
Pull Ups:
3x10x20kg - 3 sec bottom pause
 
Ring Push Ups:
3x10x20kg - 3 sec top pause in TO
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
 
 
Saturday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) 
 
Eyes Over Elbows Planks / KB Carries (60kg):
3x60 secs / 3x6 laps
 
 
Thurs session was slow as sh*t for some reason.  Felt better yesterday but had to relocate halfway through due to rain so timing went out the window.
JimXVX
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Re: Resisting the Dad Bod 2018/12/16 13:34:31 (permalink)
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Sunday:
 
Decline Ring Rows:
8 (2 sec conc + 4 sec ecc) + 8
7 (2 sec conc + 4 sec ecc) + 7
6 (2 sec conc + 4 sec ecc) + 6
 
Ring Dips wTO:
8 (4 sec ecc + 2 sec ecc) + 8
7 (4 sec ecc + 2 sec ecc) + 7
6 (4 sec ecc + 2 sec ecc) + 6
 
Ring PMD:
4x2 - every conc. phase done over 2 secs + every ecc. phase done over 4 secs
 
Sled Push / Sled Drag:
8/8 +210kg
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
 
 
Recent workouts are destroying my hands.  Got a big tear on left hand at base of middle finger and a tear on both wrists from the false grip on rings.  All hurt like hell.
JimXVX
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Re: Resisting the Dad Bod 2018/12/18 14:01:00 (permalink)
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Monday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - slow as hands really sore i.e. blood on the floor!
 
Kneeling Rollouts / KB Carries (60kg):
3x12 (4 sec ecc. + 2 sec conc.) / 3x6 laps
JimXVX
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Re: Resisting the Dad Bod 2018/12/18 14:04:32 (permalink)
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Tuesday:
 
Ring Pull Ups:
8 (2 sec conc + 4 sec ecc) + 8
7 (2 sec conc + 4 sec ecc) + 7
6 (2 sec conc + 4 sec ecc) + 6
5 (2 sec conc + 4 sec ecc) + 5
 
Ring Push Ups wTO:
8 (4 sec ecc + 2 sec ecc) + 8
7 (4 sec ecc + 2 sec ecc) + 7
6 (4 sec ecc + 2 sec ecc) + 6
5 (4 sec ecc + 2 sec ecc) + 5
 
Split Squat:
8 (4 sec ecc + 2 sec ecc) + 8x40kg
7 (4 sec ecc + 2 sec ecc) + 7x40kg
6 (4 sec ecc + 2 sec ecc) + 6x40kg
5 (4 sec ecc + 2 sec ecc) + 5x40kg
 
Tabata Ski Erg:
20 secs on / 10 secs off - 5 mins (70 Cals)
 
Tabata Row:
20 secs on / 10 secs off - 5 mins (80 Cals)
 
Grey Band Pull Aparts:
4x25
 
post edited by JimXVX - 2018/12/30 13:19:39
JimXVX
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Re: Resisting the Dad Bod 2018/12/20 13:50:56 (permalink)
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Thurday:
 
Decline Ring Rows:
8 (2 sec conc + 4 sec ecc) + 8
7 (2 sec conc + 4 sec ecc) + 7
6 (2 sec conc + 4 sec ecc) + 6
 
Ring Dips wTO:
8 (4 sec ecc + 2 sec ecc) + 8
7 (4 sec ecc + 2 sec ecc) + 7
6 (4 sec ecc + 2 sec ecc) + 6
 
Ring PMD:
1x3 - every conc. phase done over 2 secs + every ecc. phase done over 4 secs
2x2 - as above
 
Sled Push / Sled Drag:
8/8 +210kg
 
Tabata Ski Erg:
20 secs on / 10 secs off - 5 mins (73 Cals)
 
Tabata Row:
20 secs on / 10 secs off - 5 mins (81 Cals)
 
 
First time I've done a triple on the ring PMD at this tempo pattern.  Wrists tears weren't 100% before I started & are now throbbing.
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