Haha you’re a good man, that’s a fair go at them, I did them once - definitely better on paper than in reality, I kept the ab work at the beginning, that works well, and when I did work with a KB instead of a plate did goblet squat and that worked well, might work with the plate? But don’t feel obligated you know what you’re trying to achieve in the daily work.
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Thanks for that—I was initially planning on week-at-a-time variations of this attempt at building the daily work habit again, and you caught me last Sunday, so it slotted in nicely. But a week of overhead squats is more than enough, haha!
Daily ab work at the beginning is a good idea: I need to rebuild my ab wheel capabilities: I’ve been away from those for so long, they seem rather daunting, but some “easy” daily reps might be a good way to tackle it.
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Meatballs look great. I did something similar. Meatloaf. 
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Just saw your confession - love it, bought the book, just hitting a bit of an awkward stage with my son (he’s great just, it’s just the usual growing up) I know that me being more intentional in parenting will help him through the awkwardness of teenage years better.
I’ll let you know how I get on!
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@shaneinga - That’s pretty funny, because we thought perhaps meatloaf but settled on meatballs—slightly different recipes here, but both delicious!
@alex_uk - That’s incredible! Absolutely incredible. Good on you! (Good on both of us, haha.)
I seriously did read it cover-to-cover yesterday, but really it’s the sort of book I’ll need to reread probably twice a year—and do the exercises as my son and I move through the years together.
But having read the book in its entirety in one afternoon, I’ve determined that raising my son to be a man of consequence is really the only choice.
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@alex_uk - I know you didn’t ask, but I just saw this:
and thought of another book I’ve read recently: Redeeming Your Time by Jordan Raynor. Some of the themes in that dovetail nicely with those in The Intentional Father, and I’ve actually put Raynor’s book on the list of those I’ll work through with my son when the time is right.
Either way I figured I’d float the title your way, as we’re on the topic of books at the minute.
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Definitely sounds like another book I need in my life, thanks I’ll check it out (after I read the queue).
Haha I hope it’s because it’s so compelling not because it’s so short!
I once heard it said you are the product of the last 5 books you read, clearly very reductionist, but the importance of reading if it’s really important re-reading, can’t be underestimated.
…I’m really poor at reading (apart from the bible, that’s a twice daily discipline).
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This!
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Reboot - w3d2
Monday - 20 January 2025
Workout: Squat, 1245-1345 (60 minutes)
Begin: 1301; End: 1344; Duration: 43 minutes
a) Squat - 145x8, 175x8, 205x8 | 235x5, 235x5
b) Hip thrust - 125x8 | 155x8, 155x8, 155x8
c1) KB sumo deadlift - 32 kg - 8; 2x47.5 lbs - 8, 8
c2) BSS - L/R - (2x25 lbs + BW) - 3x(8/8 + 12/12)
d) Back extension - 10, 10, 10, 10
Fasted.
Squats weren’t hard, but not as easy as I wanted them to feel. Need to move back to the barbell for those sumo deadlifts; even supersetting with the BSS reps did nothing to make me feel those—more weight should do the trick.
Daily work to follow.
15 Likes
Reboot - w3d2
Monday - 20 January 2025
Workout: Daily work, 1820-1845 (25 minutes)
3 rounds of:
a) Push-up - 14
b) Pull-up (strict, various grips) - 7
c) Plate ground-to-overhead - 45 lbs - 21
Assault bike - 56 calories
Done.
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Reboot - w3d3
Tuesday - 21 January 2025
Workout: Conditioning + abs/calves, 0755-0840 (45 minutes)
EMOM, 15 minutes
Shrug - 2x65 lbs - 8
Towel hop - remaining time
3 rounds of:
a) Hanging knee raise - 12
b) Alternating plank shoulder tap - 30
c) Russian twist - 18
d) Seated calf raise - 180 lbs - 10
Fasted.
That’s a lot of shrugs! Daily work blah, blah, blah.
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Reboot - w3d3
Tuesday - 21 January 2025
Workout: Daily work, 1745-1805 (20 minutes)
3 rounds of:
a) Push-up - 14
b) Pull-up (strict, various grips) - 7
c) Plate ground-to-overhead - 45 lbs - 21
Assault bike - 56 calories
Moving reasonably quickly today—this is the best I’ve felt in over a week!
17 Likes
Reboot - w3d4
Wednesday - 22 January 2025
Workout: Bench, 1035-1130 (55 minutes)
Begin: 1050; End: 1127; Duration: 37 minutes
a) Bench - 165x8, 185x7, 205x6, 225x5, 205x6, 185x7, 165x8
b) Incline DB press - 2x55 lbs - 10, 10, 10
c1) Press - 85 lbs - 10, 10, 10
c2) Upright row - 60 lbs - 8, 8, 8
d) Single-arm DB press - L/R - 60 lbs - 8, 8
e) Lateral raise + front raise - 2x12.5 lbs - 25 + 20
Fasted.
Might’ve been able to handle more weight without tanking on bench—maybe start higher and go up only 10-15 lbs each set? Definitely could’ve done more on the incline DB press, but I’m happy with how everything went, nonetheless.
Daily work to follow.
Edit: The pump today is worth mentioning—holy cow!
15 Likes
Reboot - w3d4
Wednesday - 22 January 2025
Workout: Daily work, 1750-1810 (20 minutes)
3 rounds of:
a) Push-up - 14
b) Pull-up (strict, various grips) - 7
c) Plate ground-to-overhead - 45 lbs - 21
Assault bike - 56 calories
Feeling decent—still some lingering congestion, but things continue to improve.
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Reboot - w3d5
Thursday - 23 January 2025
Workout: Conditioning + abs/calves, 0915-1005 (50 minutes)
EMOM, 15 minutes
Wendler row - 90 lbs - 8
Towel hop - remaining time
3 rounds of:
a) Plank - 1 minute
b) Tuck-up - 15
c) Ab mat sit-up - 12
d) Seated calf raise - 180 lbs - 10
Fasted.
And that’s a lot of Wendler rows! Daily work later today.
14 Likes
Reboot - w3d5
Thursday - 23 January 2025
Workout: Daily work, 1715-1735 (20 minutes)
3 rounds of:
a) Push-up - 14
b) Pull-up (strict, various grips) - 7
c) Plate ground-to-overhead - 45 lbs - 21
Assault bike - 56 calories
Another solid day!
13 Likes
Reboot - w3d6
Friday - 24 January 2025
Workout: Deadlift, 0910-1005 (55 minutes)
Begin: 0925; End: 1003; Duration: 38 minutes
a) Deadlift - 245x6, 255x6 | 265x6, 265x6, 265x6
b) BB row - 115x10, 125x8, 135x6, 115x10
c) Reverse grip lat pulldown - 115 lbs - 8, 8, 8, 8
d) Single-arm DB row - L/R - 40 lbs - 12, 12, 12
e) Curl dropset - 25 reps - (30x10 + 25x12), 20x10
Fasted.
Solid morning, but those BB rows were supposed to be superset with the pulldowns—oops! That curl dropset called for 25 total reps, which I got with only one drop, so I dropped again and did 10 more just because. I guess I can start higher next time and do fewer reps at each weight but across more drops? The pump with those was incredible, in any case!
Daily work to follow later in the day.
Edit: I also had the obvious realization that this stuff isn’t supposed to be easy—I seem to have forgotten that—and so it’s good that it’s hard: Hard is what transforms you. I think I just tend to get frustrated that it’s hard when the weights are this low… Not dwelling on the frustration, but it’s something that occurred to me during those deadlifts today.
12 Likes
Reboot - w3d6
Friday - 24 January 2025
Workout: Daily work, 1715-1750 (35 minutes)
3 rounds of:
a) Push-up - 14
b) Pull-up (strict, various grips) - 7
c) Plate ground-to-overhead - 45 lbs - 21
Assault bike - 56 calories
Curl dropset - 25 reps - (30x14 + 25x11), (30x10 + 25x6 + 20x9), 20x10
Daily work was fine—happy with the pull-ups, as those have been hard by the last round and I got some decent pulling in this morning.
But I don’t know where my head is: Not only did I screw up that row/pulldown superset, I totally missed that the curls were supposed to be 2 sets to 25 reps! Did those over after riding the bike, and the second set went more like I expected things to be this morning. And I did another set of 10 at 20 lbs, just because. Anyway…
That’s it for today, back at it tomorrow!
12 Likes
Reboot - w3d7
Saturday - 25 January 2025
Workout: Conditioning, 0940-1015 (35 minutes)
Burpees + KB swings - 32 kg - 2x(25 + 25)
Assault bike - 20 minutes
Fasted.
Not sure that it means anything, really, but I’ve been doing 11.1-11.2 km and 190+ calories or so over the past several of these “long” rides on the weekend—today was nearly 11.25 km and just shy of 195 calories, and while I was working, I wasn’t redlining at the end to get there: Kept things at a decent pace for the duration!
Daily work later, probably before my son’s evening basketball games.
12 Likes
Reboot - w3d7
Saturday - 25 January 2025
Workout: Daily work, 1510-1535 (25 minutes)
3 rounds of:
a) Push-up - 14
b) Pull-up (strict, various grips) - 7
c) Plate ground-to-overhead - 45 lbs - 21
Assault bike - 56 calories
And that’s another week in the books—onward and upward!
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