Dadfit | 531 and Other Stuff

Training Training Logs
206

Well it has been a while.
Checking back in, I took another non-planned break from posting, just lots of travel and work has been hectic with a person down.
That said, training continued, I did Cycle 10 of “Bodybuild the Upper, Athlete the Lower” and go some great results form all the sled work, although the 10 sets of 5 FSL deadlifts took their toll on top of all the work stuff. I also clearly left my TM too high, especially on the upper body stuff.
I tried to do as close to written as possible, and got close, but it still took me 4 weeks with occasional travel days.
I started Cycle 11 and did 1 week, then had a week off due to travel and extended family commitments, so I am restarting this today.
My weight has crept up a bit, im sitting about 90kg right now. I definitely got leaner during Cycle 10 so keen to keep getting leaner, scale is just a guide anyway.

SO…

Cycle 11: BBtU, AtL Leader 1 Redux
TMs (reduced from C10)
S:125kg
B:90kg
D:135kg
P:62.5kg

Goals for this week is to do 3 of 4 lifting and all conditioning. (Next week I’ll shuffle it to fit all 5, due to starting midweek this week).

5 Likes
207

C11 redux W1 D1

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Easiest to pic tonight

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208

C11 W1 D2
Jumps (box jumps, hut up the retaining wall instead) x10

Squats 82.5x5 95x5 107.5x5 82.5x 3x5

Then GHR, Chin, Dip circuit, 4 rounds. 29 total reps each.

Then 5x5 of double kbell clean, jerk, front squat cycle, 1 set per min, with 2x 16kg bells.

Supposed to do prowler tonight but will combine with airdyne work tomorrow.

4 Likes
209

Nice to see you posting again, brother!

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210

Its good to be back!

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211

C1 W1 conditioning

Prowler push on grass @ 40kg
10x ~40m
16 mins including set up and pack up

Then

Airdyne 20 mins
Took it easy as HR was already right up, 130 cals and avg 151 watts.

The prowler was actually yesterays conditioning and today was just 20min bike, but combined due to schedules, and i domt want to skip a day.
Got them both ticked off.

3 Likes
212

Good to see you back sir.

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213

C11 W1 D3
Missed yesterday due to socialising with family that was in town. I dont feel too bad, i can make it up.
Bench 57.5x5 67.5x 77.5x5 57.5x 5x10

Pull
Kroc row 35kgx 25 per arm
Fat curl x 30kgx 12,13

Push. Rope pushdowns 24kgx 15,14,14

Core. Hanging Leg raise 10,7,8.

Done for tonight.

2 Likes
214

C11 W1 D4
DL 87.5x5 102.5x5, 115x5
Trap bar 87.5 x 10sets of 5

Chins and dips, 26 total reps each, 4 rounds
Split squat 40kgx 12,13

Then becauae it is raining, airbike
5 mins steady, 2.7km, 46cals, avg watts 220
Stopped till hr below 140, then 20/10 tabata
2.2kms, 52 cals, 299 avg watts.

4 Likes
215

C11 W1 Catchup day

Run
1.8km
4x400m laps, plus 2x100m sprint/run (the last one hardly counts as a sprint)
Avg pace 4.01 do gives you an idea of how slow i am.

Then
20min easy airbike, 9.5kms, 132 cals, 157 avg watts

That makes up for bench day and my rest day, now i need to do sled and more running!!!

5 Likes
216

C11 W? Unplanned life day.

Went to the Blue mountains and did a 2ish hr hike up and down lots of stairs/stepped trail.

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Got very puffed and then went and had cider and pizza and undid all the work. But kid was with the inlaws so everyone wins.

6 Likes
217

That looks epic, given your in Oz how many things that could kill you did you encounter?

1 Like
218

Hahaha surprisingly not one. I was on high alert for snakes but was actually pretty cool day so none that I saw.

1 Like
219

C11 W2 D1

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Uploading a pic for times sake, will write out later if time permits.

1 Like
220

You need to be more concerned about the ones you didn’t see :joy:

1 Like
221

C11 W2 D2 squat.

Squat 87.5x5, 100x5, 112.5x5 87.5x 3x5

Then as a circuit
GHR 4X8
chins 4x8
Dips 4x8

Then as a circuit
Dbl kbell thruster 16s x 5x10
Kbell swing 32x 5x10

Finished for now. Need to do some catchup conditioning again this evening but have a pretty full day so leaving it till then.

2 Likes
222

Travelled to see family. Had a feast. Fueled ready for some boxing day redemption tomorrow.

1 Like
223

C11 W2 D3
Bench 62.5x5, 72.5x5, 80x5 62.5x 5x10
Band pull aprt 30,20
Kroc row 35x 25

Barbell curl with fat grips 25kgx 15,15
Rope handle pushdown 24kgx 20,17,16

Hanging Leg Raise 5,10,6,6

Have some horrible ocnditioning lined up for this PM.

The feast from yesterday meant i had a debilitating arm pump from this work.

1 Like
224

C11 W2 D3 conditioning (extra mode)

Supposed to be a 1600m run, but with all the extra food on offer and a few days off here and there…

800m run
21,15,9 of:
Feet up rack pullups
16kg dulohble kbell thrusters
800m run

Every 5 mins, 10 cals on airbike.
Took 19.23, so 3x 10cals on bike.

2 Likes
225

Looks horrible