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Helpful ReplyHot!Resisting the Dad Bod

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JimXVX
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2016/09/02 15:41:09 (permalink)

Resisting the Dad Bod

So just back from my hols & the forum where I kept my training log previously seems to have died so thought I'd start recording things here instead.
 
Spent the last few months eating not too much for beach season so currently 83kg @ 6ft.  Not sure of BF% but have got reasonable 4 pack in the right lighting.  Plan now is to put a bit of weight back on without getting too fat so upping food intake.
 
Training style is a little eclectic.  No barbell work at all & very little in the way of actual weights due to longstanding back/hip issue.  Upper body is mainly calistenics style; lower body is stuff like lunges, split squats, GHR & prowler.  Most workouts are full body, but sometimes do an upper/lower split.  Diet is vegan.
 
Wednesday:
 
Bar Muscle Ups:
1x5 @ bodyweight
Several attempts with 20kg added - all fails
5x1 +10kg
 
Bar Superset (i.e. muscle ups then dips then pull ups without any break):
10/10/10 finished with 10-10-10 hold
 
DB Walking Lunges:
3x8 each side x80kg
 
Prowler:
8 runs +120kg
 
 
Friday:
 
Walking Lunges:
3x10 each side x80kg
 
GHR:
3x10
 
Ring Muscle Ups:
1x3 @ bodyweight
3x2 +12kg
1x3 @ bodyweight
 
3 Rounds:
100 Double Battle Rope Swings
50 Ball Slams (10kg ball)
10 Rollouts (1st rep standing then from knees)
 
 
 
 
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Floydy
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Re: Resisting the Dad Bod 2016/09/02 15:50:38 (permalink)
Oi! What's wrong with having a Dad Bod?
Good luck with the journal bud, some nice plans there and interesting exercises
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JimXVX
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Re: Resisting the Dad Bod 2016/09/02 17:27:07 (permalink)☄ Helpfulby eatsleepgym 2017/07/03 10:41:50

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ILLBehaviour
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Re: Resisting the Dad Bod 2016/09/02 18:16:36 (permalink)
Dadbods are pretty tragic and so are a lot of the people who have them. You are doing the right thing keeping it at bay.
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JimXVX
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Re: Resisting the Dad Bod 2016/09/04 10:59:07 (permalink)
One of those f*cking awful sessions this morning when you wish you'd just stayed in bed.  Plan had been to nail some weighted muscle ups but my abs are so sore I could barely do any at bodyweight.
 
Sunday:
 
Bar Muscle Ups:
1x3 @ bodyweight
1x3 +5kg
1x1 +10kg (meh too sore to attempt even a 2nd rep, best at this weight is 5 reps)
 
Bar Supersets:
2x(1/12/12)
 
TRX Rows:
3 sets AMRAP with weight vest - 20/15/10kg
 
Decline Push Ups:
3 sets AMRAP with weight vest - 20/15/10kg
 
3 Rounds:
100 Double Battle Rope Swings
25 Ball Slams (20kg)
 
Prowler:
12 runs +120kg
 
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JimXVX
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Re: Resisting the Dad Bod 2016/09/05 17:23:44 (permalink)
Monday:
 
Paused Split Squat - FF elevated*:
4x8x60 each leg - paused at bottom for 3 secs
 
Paused GHR:
4x8 - paused at bottom for 3 secs
 
Prowler:
8 runs +160kg
 
Airbike HIIT:
8x(20 secs on, 10 secs off)
 
Stretch
 
*front foot elevated on step platform to increase ROM
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JimXVX
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Re: Resisting the Dad Bod 2016/09/06 14:42:01 (permalink)
Tuesday:
 
Bar Supersets:
4x(4/4/4)
 
TRX Rows:
1x12 - 20kg vest
1x12 - 10kg vest
1x12 bodyweight
 
Decline KB Push Ups:
1x12 - 20kg vest
1x12 - 10kg vest
1x12 bodyweight
 
Arms Only Rope Climbs:
x4
 
4 Rounds:
50 Double Rope Swings
25 Ball Slams (20kg)
 
 
Bar work still restricted by ab strain.
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JimXVX
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Re: Resisting the Dad Bod 2016/09/08 16:13:14 (permalink)
Thursday:
 
Airbike warm up
 
Walking Lunges:
4x12 each leg x70kg
 
GHR:
4x12
 
Prowler:
6 runs +180kg
6 runs +120kg
 
Stretch
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JimXVX
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Re: Resisting the Dad Bod 2016/09/09 14:59:58 (permalink)
Friday:
 
Ring Muscle Ups:
1x3 bodyweight
2x1 +10kg
2x1 +12kg
2x1 +14kg
3x1 bodyweight - done as slow as possible
 
3 Rounds:
100 Double Battle Rope Swings
12 Ring Dips
Arms Only Rope Climb
 
3 Rounds:
100 Sledgehammer Swings
12 Close Grip Chins
12 Rollouts (from knees)
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JimXVX
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Re: Resisting the Dad Bod 2016/09/11 12:55:13 (permalink)
Sunday:
 
Split Squat - FF elevated*:
3x8x80 each leg 

Paused GHR:
3x8 - 3 sec ecc. phase & also paused at bottom for 3 secs
 
Jumping Split Squats:
3x12 each leg
 
Prowler:
4 runs +120kg
4 runs +200kg
 
Airbike HIIT:
8x(20 secs on, 10 secs off)
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JimXVX
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Re: Resisting the Dad Bod 2016/09/12 13:57:57 (permalink)
Monday:
 
Bar Muscle Ups:
3/2/1 +10kg
3x3 +5kg
 
Bar Supersets:
3x(5/5/5)
 
TRX Row:
3x10 - 1st & last rep held for 10 secs
 
Decline KB Push Ups:
3x10 - 1st & last rep held for 10 secs
 
Prowler:
12 runs +120kg
 
Few more dips & chins to finish off
 
Weighted muscle ups have gone to sh*t lately, might just go back to focusing on upping the bodyweight reps for a while.
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JimXVX
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Re: Resisting the Dad Bod 2016/09/14 11:21:11 (permalink)
Wednesday:
 
Walking Lunges:
4x12 each leg x60kg
 
Bar Supersets:
2x(6/6/6)
2x(3/6/6)
 
Double Battle Rope Swings:
6x100
 
Ball Slams:
6x20 (20kg)
 
Some quick core work
 
Was really sore today before I even started, hence light leg work.  Hopefully will feel better on Friday, though my right arm is a bit sore now for some reason.  Goal for bar supersets is 4x(6/6/6) so work to be done there but not a million miles off when fresh I don't think.
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JimXVX
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Re: Resisting the Dad Bod 2016/09/16 14:14:19 (permalink)
Friday:
 
Bar Supersets:
2x(6/6/6)
2x(4/6/6)
 
Split Squat - FF elevated*:
4x12x60 each leg
 
32kg KB Swings:
6x25
 
Then did some dips & rollouts to finish 
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JimXVX
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Re: Resisting the Dad Bod 2016/09/18 12:43:28 (permalink)
Sunday:
 
Paused RFES Squat:
4x8x65 each leg - paused at bottom for 3 secs
 
Paused GHR:
4x8 - paused at bottom for 3 secs
 
Prowler:
8 runs +200kg
 
Standing Rollouts:
4x1
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JimXVX
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Re: Resisting the Dad Bod 2016/09/19 14:28:31 (permalink)
Monday:
 
Ring Muscle Ups:
5x5
 
Ring Dips:
3x12
 
Chins:
3x12
 
Rollouts from Knees:
3x15
 
5 Rounds:
100 Double Battle Rope Swings
20 Ball Slams (20kg)
 
Some dip/chin iso holds to finish
 
 
F*ck ring strength is not good currently, maybe 'cos I'm doing it out of a sense of obligation & don't really enjoy it.
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JimXVX
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Re: Resisting the Dad Bod 2016/09/20 15:38:05 (permalink)
Tuesday:
 
Prowler:
12 runs +160kg
 
32kg KB Swings:
12x25
 
Prowler:
12 runs +120kg
 
5 mins foam rolling (back wee bit sore)
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JimXVX
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Re: Resisting the Dad Bod 2016/09/23 18:54:35 (permalink)
Wednesday: away from home for work so had to contend with hotel 'gym' meh
 
Supported 1 Leg Squats:
3x20 each log
 
Pull Ups:
3x10
 
Push Ups:
3x20
 
RKC Plank:
3x30 secs
 
Incline Walk on Treadmill for 10 mins
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JimXVX
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Re: Resisting the Dad Bod 2016/09/23 18:56:13 (permalink)
Friday:
 
Bar Supersets:
4x(5/5/5)
1x4/5/5 f**K s**t arse should've had a 5th muscle up
 
Walking Lunges:
5x10 each leg x60kg
 
Prowler:
10 runs +160kg
 
Rollouts from knees:
5x10
 
Bar Supersets:
5/5/5
3/10/10
 
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JimXVX
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Re: Resisting the Dad Bod 2016/09/25 13:28:59 (permalink)
Sunday:
 
Bar Supersets:
5x(5/5/5) - last set finished with 10-10-10 hold
 
RFES Squat:
5x10x60 each leg
 
5 Rounds:
100 Double Battle Rope Swings
20 Ball Slams (20kg)
 
Bar Superset:
5/5/5 finished with 10-10-10 hold


Some dip bar isometrics
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JimXVX
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Re: Resisting the Dad Bod 2016/09/27 14:33:42 (permalink)
Tuesday:
 
Today was supposed to be leg day but I'm stuck at home with a poorly child so had to manage as best I could in the garden with the tools available i.e. 20kg & 28kg kettlebells!
 
Paused RFES Squat:
4x12x48kg each leg
 
Single SLDL:
4x12x48kg each leg
 
RKC Planks:
4x30 secs
 
Goblet Squat:
4x25 with 20kg KB
 
100 Bodyweight Squats
 
 
Had to improvise squat set-up using deck chair & some paving slabs so was a bit wobbly but did the job.  Not a bad session given the restrictions; got a good sweat on.
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