This sounds and looks like a well earned and awesome vacation! Happy for you, mate.
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Doms is building slowly today. Nothing too bad, I will get out for a walk later and back in the gym for more work tomorrow. I have started upping my protein intake in preparation for the next 6 weeks. Will hit around 270 grams today but plan to be over 300 next week.
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My funny thing about Australia, is that everyone thinks its full of bogans.
And it is.
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Didnāt get my walk in last night, misses had to work when she got home from work (she is still kinda doing 2 jobs), and I spent some time cleaning up after the kids who were home alone all day. Grilled some burgers for dinner which is always a big hit. Still trying hard to get my son to eat a little more. He has been doing OK but still has an off day here and there.
Had a decent day food wise and put away around 275g of protein. I will add a couple of extra eggs to breakfast next week to get it closer to 300g.
Actually looking forward to going to the gym tonight, which is a great sign.
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Friday 19th Jan
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning
4 reps per movement
Bar
30kg (5 per side)
30kg
Deadlift
100 x 5
120 x 5
140 x 5 (298 lbs)
Top set moved pretty good. Double overhand grip the first 2 reps and then switched to mix. Felt good to be deadlifting again.
Oh press
40 x 5
50 x 5
50 x 5
All good. These moved pretty fast actually. Good signs.
High rep squat
60 x 20 reps (132 lbs)
Moved really nice/
Pull ups - BW. - fat boy pull ups
5, 5, 5
Barbel curls
40 x 5 x 3 sets
They were harder than I remember.
Good second primer session. First week proper next week. Quality
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Only light but nice when 20 squats moves like this
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Glad youāre back to posting and working out, but that vacation looks like it was exactly what you and your family were needing!
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Turned one of my tyres (that I use for log press) into a sled for some drags. Turned out really good. My son did some work with me, we just added 5kg for him and then added a 28kg sandbag for me. Great for dragging forwards or backwards or doing pulls and presses. Did a few laps with my son onboard to make it more fun.
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Definitely the best thing Iāve seen on this log sinceā¦ Your holiday photos, exemplifying bring an awesome dad and getting after it all at the same time!
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That means a lot mate thankyou. The fact that he is even a little bit interested in training with me is such a good feeling. Just need to remember he is 10 and keep it fun as well as challenging.
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I meant to share more with you on this.
My oldest (10 in a few days) hates eating. He likes popcorn and thatās about it. Lately dinner takes him well over an hour, he will distract himself with anything but despises putting the food in his mouth.
Heās in the lowest of percentiles weight wise and height wise.
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Man, I get annoyed at my 12 year-old who is just picky. Cannot imagine dealing with a kid that wonāt eat at all.
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I really feel your pain. The last few weeks my son has become more interesting in ābig and strongā or at least āathletic and strongā. I am going to credit Arnie movies and The Rock for this as he is right into them at the moment. Always wants to show me his arms and asks me about getting stronger. I have used this to get him to think about good foods to eat but also that he needs to eat a little more. It is very slow progress but seems to be working. The advice I got about shakes and fortifying melas with higher calories add ons was really good.
That being said dinner time is still painful most days. He is so slow to eat and just gets distracted by anything. We have a rule of no TV when you are eating (pop corn for a movie is an exception). Even without the TV on he is painful.
Just try to find something they like and celebrate any small wins.
My niece lived off cheese sarnis and grapes for 4 years as a kid and she turned out fine and as an adult eats most things now.
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Food selectivity and feeding issues are SO tough. If youāre not already, I highly recommend working with a speech therapist to do some feeding therapy sessions. And as always, Iām here to help you in any way that I can. Same goes for you @simo74. I am all about getting and keeping your kiddos healthy (and you guys too, of course)!!
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No real training today, did some hard work, played some tennis with my son and then he wanted to play cricket. Which means he wanted me to bowl balls at him so he could wack them. Back was a little sore after an hour bowling. Enjoyed spending some time where I wasnāt shouting at him and he wasnāt shouting at me.
My son helped me make some protein balls made with oats, protein powder, peanut butter, maple syrup and some chocolate chips, they rolled in coconut. Nicely packed with calories and sweet enough that my boy will eat them. Another small success.
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Love the training program. How has it been going
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Monday 22 Jan - Hypertrophy week 1
Barbell complex
Row, clean, front squat, overhead press, back squat, good morning
5 reps per movement
Bar
30kg (5 per side)
30kg (5 per side)
SSB squat
60 x 5
87.5 x 5
102.5 x 5 - moved ok
115 x 5+ - 11 reps - Rep PR had a couple in the tank.
Used the Kabuki bar for these in SSB setting. Still getting used to the bar, the long handles hit my legs if I do t push them forward as I go down. I will get better at these over time. Channel my inner @davemccright on these.
Bench press
67.5 x 5
77.5 x 5
87.5 x 5+. - 14 reps
Maybe has 1 really ugly one left.
High rep squat
60 x 30 reps (132 lbs) - not too hard, but Fkn horrible. @SvenG knows what I mean
Dips - BW
10
10
10+. - got 20 reps
Good upper body pump
Rolling tricep extension - Db
15kg x 3 sets
12, 11, 9
Arms were trashed from the dips
Now that was a good session.
@bigpappafrance this was session 1 and it was really good. Just the right mix of heavy and reps.
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Highlights
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I feel like setting up some kind of crowd-funding thing to get you some new shoes.
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Mate those shoes have years in them yet.
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