Dad Strong Real Life

Training Logs
1

So i dont know how consistent i will be here, but i thought i would start a log to outline how i train as a busy dad with a full time job (construction). I have been training since i was 12, and now im nearing 30. I am a lifetime natural, been around the block and now as a dad to a 4 month old (i love being a dad) im in a totally new point of my life.

As far as training goes, what i am doing right now is mostly for function (though gaining some mass is not a bad thing). The goal is to be chasing strength (just beating my own records), as well as to be chasing conditioning (i am under the influence of brian alsrhue aka alpha right now). Despite the influence, i am doing what works for me and the equipment i have at home. Essentially i am training full body, a couple or a few times a week, circuit/giant set style. If you are familiar with alphas training style, you will see the influence.

Additionally i am greasing the goove as well throughout the week, and depending on the week it is either stuff like bench press and banded tricep push downs, or chin ups and pushups.

My boy is consistantly going to bed at 7 now, so if i can arrange things to get at least one extra workout at night during the week, i will be solidly in the 3-4 x a week big sessions.

For food, i mostly eat a meat, fat and veggie (not keto) type thing. Im not a bodybuilder (at one time i was into it) so i dont count macros or calories. Its mostly based around dead animals, butter and/or e.v. olive oil, lots of whole milk, some fruits and then a fair amount of veggies. I eat a lot of root veggies like potatoes, beets, carrots etc and fill in the rest with other veggies. Also eggs and beef liver. Its a fairly simple way to go, but i get in quality protein, fat, carbs and plenty of micro nutrients as well. The emphasis is definatly on protein and fat, but still not keto. I find that this is the best way for me to eat, as i have some digestive issues in general.

I am 5’9" (barely lol) and right now 205 lbs. I am also dealing with a lower back injury of some kind and i am switching to a new job as of monday (easy work as far as my trade goes…gravy job).

Sorry for the essay

2

So in my initial entry, i mentioned how I had been training in a semi alpha style. I had done that for a couple months or so, and just now changed gears for the fun of it. Currently running a push pull legs split, with the odd extra shoulder/arm day thrown in there. I only got through my first week and it went well for me.

The focus lift of my push day is obviously bench. I want more volume than what I have done in the past, so its more like 5x5 or 10x3 or whatever to get more overall volume as opposed to 3x3 or a bunch of doubles or singles. The accessories are where I will superset some stuff for the sake of time and partly to help keep my heart rate up a bit.

Legs focus lift is box squat. Accessories are things like walking lunges, bss and so on. Again trying to get a good amount of volume with a decent amount of weight.

Pull focus is on the barbell row. I set up just like my conventional pull, stand up from the floor with it, but row instead of deadlift.

The reason i am training this way, with more volume overall, along with things like box squat and focusing on the barbell row is some attempt or another to work around my lower back while still getting bigger and stronger. I still will superset or even triset where I can, and thrown in some conditioning when i can.

Supper tonight is pork shoulder and pumpkin soup with a pint if guiness.