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Helpful ReplyHot!Resisting the Dad Bod

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JimXVX
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Re: Resisting the Dad Bod 2019/01/19 18:19:18 (permalink)
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Have somehow acquired mild groin strain I think. Hurts like hell so will have to work around it.
 
Saturday:
 
Rower / Ski Erg / 2 Arm Battle Rope - # of strokes:
10x (50 / 75 / 100)
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JimXVX
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Re: Resisting the Dad Bod 2019/01/22 14:02:07 (permalink)
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Sunday:
 
Groin f*cking sore so just did a gentle full body session, finishing off with:
 
Ski Erg:
12x50 strokes
 
 
Monday:
 
KB Swings (32kg):
30 Swings EMOM - 50 mins
 
 
Tuesday:
 
Ring PMD:
3x2 - 5 sec bottom hold on pull + 5 sec top hold on pull + 5 sec bottom hold on push + 5 sec top hold in TO on push
 
Decline Ring Rows:
3x8 - 5 sec bottom hold + 5 sec top hold
 
Ring Dips wTO:
3x8 - 5 sec bottom hold + 5 sec top hold
 
Sled Push / Sled Drag:
12/12 +140kg

Ski Erg:
6x50 strokes
 
 
Groin better but still not 100% so went easy on the sled today.  Rings felt good, though 2nd transition on 3rd set was not pretty & on the absolute limit.  
JimXVX
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Re: Resisting the Dad Bod 2019/01/26 14:19:00 (permalink)
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Wednesday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50)
 
Steady on the MCs so I didn't destroy my hip/groin
 
 
Friday:
 
Decline Ring Push Ups:
3x12 - 5 sec ecc
 
Pull Ups:
3x12 - 5 sec ecc
 
Split Squat:
3x12x50kg each leg - 5 sec ecc
 
Sled Push / Ski Erg:
10x (2 runs @ 100kg / 25 strokes)
 
 
Saturday:
 
KB Swings (32kg) / KB Carries (60kg):
20x (50 / 5 laps)
JimXVX
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Re: Resisting the Dad Bod 2019/01/28 20:34:19 (permalink)
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Sunday:
 
Decline Ring Rows:
3x15 - 3 sec ecc
 
Ring Dips wTO:
3x15 - 3 sec ecc
 
Split Squat:
3x15x50kg each leg - 3 sec ecc
 
Ski Erg Strokes / Walking Lunges:
100 / 100
80 / 80
60 / 60
40 / 40
20/ 20
 
 
Monday:
 
Rower / Ski Erg / 2 Arm Battle Rope - # of strokes:
12x (50 / 75 / 100) - 49:49
JimXVX
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Re: Resisting the Dad Bod 2019/01/29 14:12:47 (permalink)
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Tuesday:
 
Decline Ring Rows:
10/9/8 - 5 sec bottom hold + 5 sec top hold
 
Ring Dips wTO:
10/9/8 - 5 sec bottom hold + 5 sec top hold
 
Ring Muscle Ups:
4/3/3 - 5 sec bottom hold on pull + 5 sec top hold on pull + 5 sec bottom hold on push + 5 sec top hold in TO on push
 
Sled Push / Sled Drag:
10/10 +160kg

Rower Cals / Ski Erg Cals / Burpees:
21/21/21
15/15/15
9/9/9
JimXVX
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Re: Resisting the Dad Bod 2019/02/01 14:02:29 (permalink)
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Wednesday:
 
KB Swings (32kg) / KB Carries (60kg):
20x (50 / 5 laps)
 
 
Friday:
 
Pull Ups:
50 reps +20kg (5x10)
 
Dips:
50 reps +40kg (3x10/9/7/4)
 
Split Squat:
100 reps each leg x40kg (5x20)
 
Tabata Ski Erg:
(20 secs on / 10 sec off) - 10 mins
JimXVX
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Re: Resisting the Dad Bod 2019/02/03 13:38:18 (permalink)
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Saturday:
 
KB Swings (32kg) / KB Carries (60kg):
20x (50 / 5 laps)
JimXVX
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Re: Resisting the Dad Bod 2019/02/03 13:45:55 (permalink)
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Sunday:
 
Ring Muscle Ups:
5/3/3 - 5 sec bottom hold on pull + 5 sec top hold on pull + 5 sec bottom hold on push + 5 sec top hold in TO on push
 
Decline Ring Rows:
3 sets AMRAP - 1st rep 10 sec bottom hold + 10 sec top hold - 2nd rep 5 sec bottom hold + 5 sec top hold - then reg. tempo
 
Ring Dips wTO:
3 sets AMRAP - 1st rep 10 sec bottom hold + 10 sec top hold - 2nd rep 5 sec bottom hold + 5 sec top hold - then reg. tempo
  
Sled Push / Sled Drag / Ski Erg Cals:
10x (1/1 +160kg / 10 Cals)



1st set of muscle ups pretty much tore my arms off; ouch.
post edited by JimXVX - 2019/02/03 13:47:01
JimXVX
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Re: Resisting the Dad Bod 2019/02/05 20:23:48 (permalink)
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Monday:
 
KB Swings (32kg) / KB Carries (60kg):
20x (50 / 5 laps)
 
 
Tuesday:
 
Decline Ring Push Ups:
12/10/8 - 5 sec bottom hold + 5 sec top hold
 
Ring Pull Ups:
12/10/8 - 5 sec bottom hold + 5 sec top hold
 
Split Squat:
3x12x50kg each leg - 5 sec bottom hold + 5 sec top hold
 
Tabata Ski Erg:
(20 secs on / 10 sec off) - 10 mins
 
Some isometrics to finish
JimXVX
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Re: Resisting the Dad Bod 2019/02/08 15:01:06 (permalink)
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Wednesday:
 
KB Swings (32kg) / KB Sumo DL (60kg) / Burpees:
20x (50 / 10 / 10)
 
 
Friday:
 
Ring PMD:
3x2* - 5 sec bottom hold on pull + 5 sec top hold on pull + 5 sec bottom hold on push + 5 sec top hold in TO on push 
 
Decline Ring Rows:
3x8 - 5 sec bottom hold + 5 sec top hold
 
Ring Dips wTO:
3x8 - 5 sec bottom hold + 5 sec top hold
 
Sled Push / Sled Drag:
8/8 +200kg
 
Tabata Ski Erg:
(20 secs on / 10 sec off) - 10 mins
 
 
* Failed at 3rd transition on 1st set - so so close but just couldn't dig it out; maybe next time.  2nd & 3rd sets were consequently brutal.
JimXVX
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Re: Resisting the Dad Bod 2019/02/09 18:22:13 (permalink)
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Saturday:
 
KB Swings (32kg) / KB Sumo DL (60kg) / Burpees:
20x (50 / 10 / 10)
JimXVX
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Re: Resisting the Dad Bod 2019/02/10 13:54:24 (permalink)
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Sunday:
 
Dips:
6x40kg - 5 sec bottom hold + 5 sec top hold
6x30kg - as above
6x20kg - as above
10x bodyweight - as above
 
Ring Pull Ups:
8x20kg - 5 sec bottom hold + 5 sec top hold
8x15kg - as above
8x10kg - as above
 
Split Squat:
3x12x52kg each leg - 5 sec bottom hold + 5 sec top hold
 
Tabata Ski Erg:
(20 secs on / 10 sec off) - 10 mins
 
Band 21s:
3 sets of curls with grey band
3 sets of pushdowns with doubled black band
JimXVX
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Re: Resisting the Dad Bod 2019/02/11 14:00:18 (permalink)
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Monday:
 
Rower / Ski Erg / 2 Arm Battle Rope - # strokes:
12x (50 / 75 / 100) - 47:23
 
Hanging Leg Raises:
3x10
 
Kneeling Rollouts:
3/2/1 - 10 sec ecc + 10 sec conc
JimXVX
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Re: Resisting the Dad Bod 2019/02/12 18:18:12 (permalink)
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Tuesday:
 
Decline Ring Rows:
5x8 - 5 sec bottom hold + 5 sec top hold
 
Ring Dips wTO:
5x8 - 5 sec bottom hold + 5 sec top hold
 
Sled Push / Sled Drag:
10/10 +200kg
 
 
Should've been a 'proper' rings session but was apparent right away my body wasn't having it & I felt really nauseous once I'd finished; hope I'm not coming down with a bug.
JimXVX
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Re: Resisting the Dad Bod 2019/02/13 13:47:45 (permalink)
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Wednesday:
 
KB Swings (32kg) / KB Sumo DL (60kg) / Burpees:
20x (50 / 10 / 10)
 
Felt really ill last night.  Feeling a bit off this morning but nothing major so trained anyway - was slow & yet unusually sweaty so clearly I've got a bug of some sort.
JimXVX
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Re: Resisting the Dad Bod 2019/02/15 13:59:51 (permalink)
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Friday:
 
Ring Pull Ups:
6x20kg - 6 sec ecc
8x20kg - 3 sec ecc
10x20kg
 
Ring Push Ups:
6x20kg - 6 sec ecc
8x20kg - 3 sec ecc
10x20kg
 
Split Squat:
3x20x50kg each leg
 
Tabata Ski Erg:
(20 secs on / 10 sec off) - 10 mins
JimXVX
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Re: Resisting the Dad Bod 2019/02/16 13:34:26 (permalink)
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Saturday:
 
KB Swings (32kg) / KB Sumo DL (60kg) / Burpees:
20x (50 / 10 / 10)
 
Kneeling Rollouts:
5/4/3 - 10 sec ecc + 10 sec conc
JimXVX
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Re: Resisting the Dad Bod 2019/02/17 13:32:19 (permalink)
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Sunday:
 
Dips:
10/9/8x32kg - 3 sec ecc
30 secs rest after 3rd set then AMRAP at reg. tempo - repeat x2 (4/3/2)
 
Wide Neutral Grip Chins:
10/9/8x16kg - 3 sec ecc
30 secs rest after 3rd set then AMRAP at reg. tempo - repeat x2 (4/3/2)
 
Split Squat:
3x20x52.5kg each leg
 
Tabata Ski Erg:
(20 secs on / 10 sec off) - 10 mins
 
Band 21s:
3 sets of curls with grey band
3 sets of pushdowns with doubled black band
3 sets of pullaparts with black band
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