Yup, i know it’ll happen one day. Just want them to have memories of me as the dad who took them places and encouraged them to work hard. My dad was brilliant and a hard worker in his field, but was sedentary and unhealthy to the point that it killed him before he could meet my children. He also had me at nearly 50, so being that I had my first at 24, I already have a jumpstart on getting a long life with my kids.
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DC-Inspired: Week 3, Chest Day
Chest Day is supposed to be tomorrow, but all I did was go on a hike today and was too antsy to just swim.
Warmup swim, 400m in 9 minutes.
Incline DB
35x5
50x5
70x5
80x2
90x4, 2, 60x10 swimming for 10 minutes tired my arms out a lot more than I thought it would, haha. DBs are risky for triple test pause and once I got 2 on the second I just picked up the 60s and did super slow reps for my last RP. Being that I got 15 with the 85s I know I can beat 6 with the 90s, just not gonna swim all out beforehand haha.
Dips
Stupid gym doesn’t have a dip belt! They have a cardio theater and a pool and massage beds but no dip belt.
BWx18
BWx14
BWx9
Crossovers
5 slow sets, changing angles and holding stretches.
30 sec chest stretch
SUPERSET
CGBP, 3 sec eccentric
135x10
135x10
and
Pushups
20
14
SUPERSET
Straight bar push downs
X10
X10
and
Reverse grip push downs
X10
X10
30 sec tri stretch behind head
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After swimming and lifting heavy, came home, hooked up the trailer to my bike, gave the boys some freeze pops and packed them in the trailer, took a few mile ride to the local elementary school in 95 degree heat, let the boys out to play at the playground while I ran a mile loop around the school, and then ran another mile at the track next to the playground, packed them back up and rode back home as fast as I could, towing 100+ lbs behind me and covered in sweat. I’m kinda beat now.
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Sounds like you’re trying to do a week’s worth of work in one day!
Well, it was about an hour total of cardio and 30-45 minutes of lifting. Just spread out a lot.
Great family experience!
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Yesterday: 1 hour in the pool.
Today:
DC-Inspired Program: Week 2, Back Day
BTN NG pulldowns
12 on the stack x12, 8, 6
Snatch Grip Deads
315x5
225x22 may go back to the smith machine for these, or may just cut them out. Feel okay, but my back seems a bit tight.
One arm machine rows
2 plates x15 each arm x2 sets
Straight Arm Pullovers
2x15
30 sec lat stretch
Machine preachers
2 plates x 15, 10, 8
30 sec bi stretch
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Why are you doing deads? When I can, I will do them because I love them, but I don’t think it’ll do much in terms of muscle growth. The movement doesn’t induce a weighted stretch, and I haven’t seen any evidence of hypertrophy through isometrics, so it’s just a strength movement.
Ehh. I don’t agree with Paul on that, or several other things in his thread. Snatch Grip Deads always gave me a nice upper back pump and worked my spinal erectors. I just think I fucked my back up enough where the risk-reward is not worth it anymore. Lots of people besides Paul - Dante Trudel included, as well as many, many bodybuilders and coaches - consider a couple sets of Deads a week to be beneficial for size.
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Haven’t had a single beer in the last week. Down to 206.0 today after a few weeks in the 207-10 range. Dialing in my diet and electing not to do any lifting next week in preparation for the race - just light cardio and swimming technique drills. Going to do a couple brick runs this weekend - I.e. swimming and immediately biking, or biking and then running.
Diet for the last couple weeks has been
First meal is PWO shake after workout, 2 scoops protein, peanut butter and a half banana.
Three hours later at work is 6 hard boiled eggs.
Two hours later, veggies, baked chicken and rice.
Two hours later, some more chicken and a few greens.
Finish eating by 830-9, don’t eat til 1230 the next day.
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I’m not just repeating Paul; I personally don’t know if they’ve ever helped me grow. I love the movement.
I was just curious if you were doing them for size or strength.
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I think they did. Your bench and squat were good but they weren’t anything off the charts, and your deadlift was awesome (especially given your height and stance), and lo and behold, you cut down and had enough muscle to look awesome. I know I’ll never pull that much, though, and honestly I’m about to cut them out of my workout entirely.
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I think everyone should have a strength movement in their program - something that moves big weight and taxes a lot of muscles. Mine will be deadlift and/or power cleans. I probably won’t squat but that could be someone else’s thing. OHP, loaded carries, trap bar deadlifts - any of those could do the trick, too.
I don’t think we all need to do the big three, but we should do something - even strongman stuff with stones, kegs, etc would work.
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I wish I had a hip belt squat machine.
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Land mine belt squat?
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Two boxes and a dip belt?
Or get in really good with the right person at the gym and convince them to buy one next time they replace equipment.
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I actually really like rack pulls with the bar just below my knees - I can really flex my lats and hold for the whole movement when my legs are taken out. I’m on team deadlifts can build muscle - and mine aren’t even strong.
Insane discipline!
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Haha I actually did 9 months without a sip of alcohol when my eldest son was born, in solidarity with my wife, since we loved nothing more than a night out at the bar. You can drink beer and get a good physique (@Frank_C for the win) but i can’t drink beer without eating shitty food. So at least until this triathlon, no beer until it’s over.
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Sort of, but it’s much more of a full body movement, just with the safety of the weight being anchored around your hips.
But I’m probably leaving gains on the table! Sometimes you have to just go with “good enough”.
By the way, you’ve really downplayed your cutting process. 206? That seems like it came out of nowhere! You’re lighter than me now.
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