Resisting the Dad Bod

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Re: Resisting the Dad Bod

Postby xJimx » Wed Jun 15, 2016 2:04 pm

Wednesday:

Incline Treadmill Walk:
5 mins on max incline @ 6kph

5 mins stretch

Ring Muscle Ups:
2x8
2x6

Chins:
1x12 - 12 sec hang before rep 1, 11 sec hang before rep 2.......2 sec hang before rep 11, 1 sec hang before rep 12 etc.

Dips:
1x12 - same pattern as above using top position holds

Prowler:
6 runs - 120kg
6 runs - 100kg

100 Walking Lunges

5 mins stretch


Still no proper leg work - maybe Friday if back feels OK.
DYEL
xJimx
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Posts: 3085
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Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Fri Jun 17, 2016 2:15 pm

Friday:

Incline Treadmill Walk:
5 mins on max incline @ 7kph

5 mins stretch

Prowler:
12 runs - 120kg

Paused RFESS:
3x12 each leg with 20s

GHR:
3x12

5 mins stretch


Back slightly sore but nothing to worry about.
DYEL
xJimx
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Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Sun Jun 19, 2016 1:23 pm

Sunday:

Incline Treadmill Walk:
5 mins on max incline @ 7kph

5 mins stretch

Bar Muscle Up:
1x12 - pb :D

Bar M-D-P:
2x(1/12/12)

Bar M-D:
1x(1/12)

Chins:
1x12

Prowler:
12 runs - 100kg
12 runs - 80kg

5 mins stretch
DYEL
xJimx
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Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Mon Jun 20, 2016 2:57 pm

Monday:

Treadmill Walk:
5 mins @ 7kph

5 mins stretch

Prowler:
12 runs - 125kg

Paused RFESS:
3x12 each leg with 20s

GHR:
3x12

Rollouts from knees:
3x12

5 mins stretch
DYEL
xJimx
Active Member
 
Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Thu Jun 23, 2016 8:58 am

Wednesday:

Weighted Pull Ups:
3x8x30

Weighted Dips:
2x8x50
5/4x50

Prowler:
2 runs each with 140/150/160/170/180

Battle Ropes:
3x100

Some straight bar dips to finish


Pull ups were OK today (done on slippy muscle up bar too) but dips were shite - 3x8x50 is baseline strength really so it showed I've neglected heavier work recently.
DYEL
xJimx
Active Member
 
Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Fri Jun 24, 2016 2:14 pm

Friday:

Ring Muscle Ups:
2x8
1x7 - 8th rep was close but got stuck in transition

10 Sec L-Sit into RMU:
3x1

Prowler:
12 runs - 100kg

Walking DB Lunges:
3x12 each side with 20s

Battle Ropes:
6x100

Stretch
DYEL
xJimx
Active Member
 
Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Sun Jun 26, 2016 5:57 pm

Sunnday:

Prowler:
6 runs - 140kg
6 runs - 120kg
6 runs - 100kg

Paused RFESS:
3x8 each leg with 25s

Paused GHR:
3x8

Paused Rollouts from knees:
3x8

5 mins stretch
DYEL
xJimx
Active Member
 
Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Mon Jun 27, 2016 2:49 pm

Monday:

Bar Muscle Up:
Bodyweight singles to warm up then...
4x1 +5kg
2x2 +5kg
2x3 +5kg
1x4 +5kg
x1 +7.5kg
x1 +10kg

Bar M-D-P:
1x(1/12/12) +10kg
1x(1/12/10) +5kg
1x(1/12/10)

Prowler:
12 runs - 100kg

Battle Rope:
3x100

Stretch


Took ages to find a comfortable way to add weight to muscle ups without smashing the weights into my shins or bollocks, & without the belt slipping off mid-rep. Felt alpha as f*ck doing a muscle up with 10kg added 8)
DYEL
xJimx
Active Member
 
Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Wed Jun 29, 2016 4:06 pm

Wednesday:

Bar Muscle Up:
Bodyweight reps & MDPs to warm up then...
1x3 - 5kg
2x2 - 10kg

Bar M-D-P:
1x(3/12/12) + 5kg
1x(3/12/12)

RFESS:
3x12 each leg with the 25s

Battle Rope:
6x100

Stretch

Few straight bar dips to finish.
DYEL
xJimx
Active Member
 
Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Fri Jul 01, 2016 2:45 pm

Friday:

Ring Muscle Up:
2x8
2x4 - limiting factor not strength but state of my hands, just too painful to grip properly today

Bar M-D-P
2x(1/8/8)

Prowler:
12 runs - 120kg

Walking DB Lunges:
3x12 each side with 20s

Paused Rollouts from Knees:
3x12

Stretch


Moral of today's story - don't do ring work when hands aren't fully healed. Tearing off last week's scabs on the very first rep wasn't much fun.
DYEL
xJimx
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Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Mon Jul 04, 2016 4:19 pm

Sunday:

Prowler:
12 runs - 140kg

Paused RFESS:
4x8 each with 25s

Paused GHR:
4x8

Battle Ropes:
6x100

Stretch
DYEL
xJimx
Active Member
 
Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Mon Jul 04, 2016 4:25 pm

Monday:

Bar M-D-P:
3/12/12 +10kg
3/12/12 +5kg
3/8/8

TRX Rows:
3x12

Deficit Push Ups:
3x12

6 Rounds:
24 Box Jumps
24 Ball Slams

Stretch


1st time I've tripled a muscle-up with +10kg. Still having issues with the best way to add weight comfortably.
DYEL
xJimx
Active Member
 
Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Wed Jul 06, 2016 2:07 pm

Wednesday:

Bar M-D-P:
2x(5/10/10)
1x(4/10/10) - 4th muscle up was a grinder so no chance of a 5th

RFESS:
3x10 each leg with 30s

6 Rounds:
24 Box Jumps
24 Ball Slams

Stretch

+ few dips to finish
DYEL
xJimx
Active Member
 
Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Fri Jul 08, 2016 1:12 pm

Friday:

Dips:
2x70 - pathetic
3x60
6x50
9x40
12x30

Prowler:
6 runs - 160 kg
6 runs - 120 kg
6 runs - 80 kg

Paused Rollouts from Knees:
3x12

Stretch

Some push ups
DYEL
xJimx
Active Member
 
Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

Re: Resisting the Dad Bod

Postby xJimx » Sun Jul 10, 2016 6:21 pm

Awful session today. Not sure if I'm sickening but zero mojo.

Sunday

Ring Muscle Ups:
6x3 - feeling off so just did some slower triples to work on technique

Walking DB Lunges:
4x12 each side with 25s

Paused GHR:
4x8

Famers Handles:
24 runs

Stretch
DYEL
xJimx
Active Member
 
Posts: 3085
Joined: Mon Jan 05, 2004 3:51 pm
Location: Derby, UK

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