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Helpful ReplyHot!Resisting the Dad Bod

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JimXVX
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Re: Resisting the Dad Bod 2019/03/05 14:24:58 (permalink)
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Monday:
 
Tabata KB Swings (32kg):
20 secs on / 10 sec off - 30 mins
 
+ core work
 
 
Tuesday:
 
RP Dips:
3x8x40kg - RP: 6/4/2x40kg
 
RP DB Rows:
3x8x40kg with 3 sec ecc - RP: 7/5/3x40kg regular tempo
 
Prowler Push/Drag:
8/8x200kg
 
55kg Slam Ball Over Shoulder / Ski Erg Cals:
10x(1/10)
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JimXVX
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Re: Resisting the Dad Bod 2019/03/06 14:30:22 (permalink)
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Wednesday:
 
Tabata KB Swings (32kg):
20 secs on / 10 sec off - 30 mins
 
+ core work
JimXVX
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Re: Resisting the Dad Bod 2019/04/01 13:18:28 (permalink)
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No let up in training, just been **** at logging it here.  Generally been in gym x3 each week & then x3 at home conditioning sessions.  The latter have all been the same tabata session as logged above - enjoying the simplicity of getting it done & dusted in 30 minutes.
 
Gym today:
 
100 Ring Chins (10x10)
 
100 Ring Dips (10x10)
 
100 Walking Lunges x50kg each leg (5x20)
 
Air Bike / Rower / Ski Erg Cals:
21/21/21
15/15/15
9/9/9
 
Simple but nasty; my pecs are utterly ruined.
JimXVX
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Re: Resisting the Dad Bod 2019/04/03 13:46:35 (permalink)
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Tuesday:
 
Tabata KB Swings (32kg):
20 secs on / 10 sec off - 30 mins
 
+ core work
 
 
Wednesday:
 
Decline Ring Push Ups:
3x8 - 5 bottom hold + 5 sec top hold
 
Decline Ring Rows:
3x8 - 5 bottom hold + 5 sec top hold
 
Ring PMD:
4x1 - 5 sec hold on all phases
 
Walking Lunges:
3x20x55kg each leg
 
Air Bike / Rower / Ski Erg Cals:
21/21/21
15/15/15
9/9/9


Still sore from Monday not surprisingly, so nothing too big today.
JimXVX
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Re: Resisting the Dad Bod 2019/04/05 13:09:03 (permalink)
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Friday:
 
Ring PMD:
3x2 - 5 sec hold on all phases
 
Decline Ring Push Ups:
3x10 - 5 bottom hold + 5 sec top hold
 
Decline Ring Rows:
3x10 - 5 bottom hold + 5 sec top hold
 
Sled Drag / Air Bike:
10x (1 run +200kg / 10 cals)
Captain T
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Re: Resisting the Dad Bod 2019/04/06 05:04:10 (permalink)
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Hi Jim. I think I remember your name from a while ago on the forum. How’s it going? I can relate about the dad bod!

What equipment do you have at home? It’s always good to have the option of just knocking out a half decent session at home.
JimXVX
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Re: Resisting the Dad Bod 2019/04/06 13:41:20 (permalink)
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Captain T
Hi Jim. I think I remember your name from a while ago on the forum. How’s it going? I can relate about the dad bod!

What equipment do you have at home? It’s always good to have the option of just knocking out a half decent session at home.

Hi mate, the dad bod isn't too bad in the right lighting!  Certainly a damn sight better than it would be without the training.  All I've got at home is a 28kg & a 32kg kettlebell, so not much but enough to improvise when needed, plus I can always take my gymnastic rings to the park & hang them on the swings in the right weather.
JimXVX
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Re: Resisting the Dad Bod 2019/04/06 13:43:40 (permalink)
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Saturday:
 
Tabata KB Swings (32kg):
20 secs on / 10 sec off - 30 mins
 
+ core work
 
JimXVX
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Re: Resisting the Dad Bod 2019/04/07 12:45:15 (permalink)
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Sunday:
 
Ring Chins:
x8 - 5 sec bottom hold + 5 sec top hold + 5 sec ecc
x8 - 5 sec bottom hold + 5 sec ecc
x8 - 5 sec ecc
x8 - 5 sec bottom hold 
 
Ring Dips:
x8 - 5 sec ecc + 5 sec bottom hold + 5 sec top hold
x8 - 5 sec ecc + 5 sec top hold
x8 - 5 sec ecc
x8 - 5 sec top hold 
 
Walking Lunges:
3x20x60kg each leg
 
Air Bike / Rower / Ski Erg Cals:
21/21/21
15/15/15
9/9/9
JimXVX
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Re: Resisting the Dad Bod 2019/04/09 17:11:33 (permalink)
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Monday:
 
Tabata KB Swings (32kg):
20 secs on / 10 sec off - 30 mins
 
 
Tuesday:
 
Decline Ring Push Ups:
12/10/8/6 - 5 bottom hold + 5 sec top hold
 
Decline Ring Rows:
12/10/8/6 - 5 bottom hold + 5 sec top hold
 
Sled Drag / Air Bike:
10x (1 run +200kg / 10 cals)
 
No proper ring work today as I stupidly forgot to take chalk to gym & without it the false grip would've torn my wrists to pieces.  
JimXVX
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Re: Resisting the Dad Bod 2019/04/10 16:54:08 (permalink)
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Wednesday:
 
Tabata KB Swings (32kg):
20 secs on / 10 sec off - 30 mins
 
+ core
JimXVX
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Re: Resisting the Dad Bod 2019/04/12 13:23:04 (permalink)
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Friday:
 
Ring Muscle Ups:
3x3 - 5 sec hold on all phases
 
Wide Neutral Grip Chins:
3x10 - 5 sec ecc

Ring Dips:
3x10 - 5 sec ecc
 
Walking Lunges:
3x20x60kg each leg
 
Air Bike / Rower / Ski Erg Cals:
21/21/21
15/15/15
9/9/9
JimXVX
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Re: Resisting the Dad Bod 2019/04/26 12:58:47 (permalink)
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Been training as normal recently but not bothered logging as nothing really noteworthy to record until today.
 
Friday:
 
Decline Ring Push Ups:
3x8 - 5 bottom hold + 5 sec top hold
 
Decline Ring Rows:
3x8 - 5 bottom hold + 5 sec top hold
 
Ring Muscle Ups:
3x4 - 5 sec hold at bottom/top of all phases
 
Sled Drag / Air Bike:
10x (1 run +200kg / 10 cals)
 
^ 1st time I've managed 3x4 on this Muscle Up pattern (although I have done 5-4-3 before) which is good but arms are now insanely sore.
JimXVX
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Re: Resisting the Dad Bod 2019/04/30 13:36:57 (permalink)
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Saturday:
 
Tabata KB Swings (32kg):
20 secs on / 10 sec off - 30 mins
 
+ core
 
 
Sunday:
 
Decline Ring Push Ups:
12/10/8 - 5 sec ecc
 
Ring Chins:
12/10/8 - 5 sec ecc
 
Split Squat:
12/10/8x40kg each leg - 5 sec ecc
 
Air Bike / Rower / Ski Erg Cals:
21/21/21
15/15/15
9/9/9
 
 
Monday:
 
Tabata KB Swings (32kg):
20 secs on / 10 sec off - 30 mins
 
+ core
 
 
Tuesday:
 
Ring Dips:
3x8 +10kg - 5 sec bottom hold + 5 sec top hold
 
Decline Ring Rows:
3x8 +10kg - 5 sec bottom hold + 5 sec top hold
 
Ring Muscle Ups:
4x2 with 10kg DB between legs on 1st rep - 5 sec hold at bottom/top of all phases  
 
Sled Drag / Air Bike:
10x (1 run +200kg / 10 cals)
JimXVX
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Re: Resisting the Dad Bod 2019/05/05 17:40:37 (permalink)
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Last few days as per usual, nothing of note to log.
 
Sunday:
 
Ring Muscle Ups:
3x3 with 10kg DB between legs on 1st reps - 5 sec hold at bottom/top of all phases  
 
Ring Dips:
3x8 +10kg - 5 sec bottom hold + 5 sec top hold
 
Decline Ring Rows:
3x8 +10kg - 5 sec bottom hold + 5 sec top hold
 
Sled Drag / Air Bike:
10x (1 run +200kg / 10 cals)
 
JimXVX
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Re: Resisting the Dad Bod 2019/05/09 17:45:16 (permalink)
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Mon-Weds just being a basic bitch.
 
Thursday:
 
Ring Muscle Ups:
3x2 with 15kg DB between legs on 1st reps - 5 sec hold at bottom/top of all phases  
 
Ring Dips:
3x8 - 5 sec bottom hold + 5 sec top hold
 
Decline Ring Rows:
3x8 - 5 sec bottom hold + 5 sec top hold
 
Reverse Sled Drag / Air Bike:
8x (1 run +240kg / 8 cals)
 
By the time I'd warmed up (which included lots of +15kg rows & ring dips) & done the muscle ups I was destroyed. First time I've tried paused MUs with more than 10kg; feeling good on the rings once again.
JimXVX
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Re: Resisting the Dad Bod 2019/05/12 12:44:22 (permalink)
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Friay:
 
Tabata KB Swings (32kg):
20 secs on / 10 sec off - 30 mins
 
+ core
 
 
Sunday:
 
Ring Dips:
3x8 - 2nd set +10kg, 3rd set +20kg
 
Decline Ring Rows:
3x8 - 2nd set +10kg, 3rd set +20kg
 
Ring Muscle Ups:
1x2 with 17.5kg DB between legs on 1st rep - 5 sec hold at bottom/top of all phases  
1x3 with 15kg DB between legs on 1st rep - 5 sec hold at bottom/top of all phases
1x3 with 12.5kg DB between legs on 1st rep - 5 sec hold at bottom/top of all phases

Reverse Sled Drag / Air Bike:
8x (1 run +240kg / 8 cals)
 
Wasn't due for proper rings session but felt good so did it anyway; next session will be high rep bulls*it to compensate.
post edited by JimXVX - 2019/05/12 12:45:59
JimXVX
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Re: Resisting the Dad Bod 2019/05/16 12:58:52 (permalink)
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Tuesday: high rep bullsh*t
 
Weds: usual home session
 
Thursday:
 
Ring Dips:
3x8 - 2nd set +10kg, 3rd set +20kg
 
Decline Ring Rows:
3x8 - 2nd set +10kg, 3rd set +20kg
 
Paused Ring Muscle Ups:
1x3 with 20kg DB between legs on 1st rep - 5 sec hold at bottom/top of all phases  
2x1 with 10kg DB between legs on 1st rep - 5 sec hold at bottom/top of all phases (failed 2nd transition on both but v close)

Reverse Sled Drag / Air Bike:
8x (1 run +240kg / 8 cals)
 
Some extra rows, dips & pull-aparts to finish
 
+20kg on the muscle up is equal to my 'unpaused' pb from about 2 years ago so a pleasant surprise.
post edited by JimXVX - 2019/05/16 17:01:38
JimXVX
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Re: Resisting the Dad Bod 2019/05/24 13:02:36 (permalink)
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Nothing really worth logging from the last week or so until today.
 
Friday:
 
Ring Dips:
3x8 - 2nd set +10kg, 3rd set +20kg
 
Decline Ring Rows:
3x8 - 2nd set +10kg, 3rd set +20kg
 
Paused Ring Muscle Ups:
1x2 with 10kg DB between legs on both reps - 5 sec hold at bottom/top of all ascending phases (failed 3rd transition but so so close)
 
Ring Dips:
12/10/8
 
Decline Ring Rows:
12/10/8

Sled Push / Air Bike:
8x (1 run +200kg / 8 cals)
 
 
Arms completely destroyed after muscle ups.  A double was a PB at this weight/tempo but mega close to a triple.  Ended up doing a load of heavy manual labour last night helping out an elderly neighbour; maybe explains why arms are so sore now.
post edited by JimXVX - 2019/05/24 13:04:24
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