Looks like she is growing up nicely. Well done you (and your wife of course)
1 Like
She’s got her daddy’s legs 
2 Likes
Yep strong AF
1 Like
BUILDING THE DADOLITH D3
Wednesday, Mar 19, 2025 at 8:34pm
Squat (Barbell)
“Set of 20 super easy. Room to grow”
Set 1: 115 kg x 5
Set 2: 130 kg x 5
Set 3: 145 kg x 5
Set 4: 80 kg x 20
Overhead Press (Barbell)
Set 1: 45 kg x 5
Set 2: 45 kg x 5
Set 3: 45 kg x 5
Set 4: 45 kg x 5
Set 5: 45 kg x 5
Set 6: 45 kg x 5
Set 7: 45 kg x 5
Set 8: 45 kg x 5
Set 9: 45 kg x 5
Set 10: 45 kg x 5
Pull Up (Weighted)
Set 1: 20 kg x 5
Set 2: 20 kg x 5
Set 3: 20 kg x 5
Set 4: 20 kg x 5
Set 5: 20 kg x 5
Face Pull
100 total
“Pull aparts. Black mini”
Set 1: 0 kg x 20
Set 2: 0 kg x 20
Set 3: 0 kg x 20
Set 4: 0 kg x 20
Set 5: 0 kg x 12
Set 6: 0 kg x 8
Shrug (Dumbbell)
100 total
Set 1: 25 kg x 25
Set 2: 25 kg x 25
Set 3: 25 kg x 25
Set 4: 25 kg x 25
8 Likes
Another 60 minute trot in the 20kg bad boy
4 Likes
BUILDING THE DADOLITH D1
Friday, Mar 21, 2025 at 9:11am
Squat (Barbell)
Set 1: 105 kg x 5
Set 2: 120 kg x 5
Set 3: 140 kg x 5
Set 4: 140 kg x 5
Set 5: 140 kg x 5
Set 6: 140 kg x 5
Set 7: 140 kg x 5
Overhead Press (Barbell)
Set 1: 40 kg x 5
Set 2: 45 kg x 5
Set 3: 50 kg x 5
Set 4: 40 kg x 16
Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 7 reps
Set 9: 8 reps
Set 10: 10 reps
Set 11: 5 reps
Face Pull
Set 1: 21.25 kg x 20
Set 2: 21.25 kg x 20
Set 3: 21.25 kg x 20
Elevated Pushup
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps
Bubs was waking from her nap so cut the last two accessories short. I’ll make up for it with band pull aparts and pushups throughout the week at home anyway
9 Likes
Little delay, some runs in between lifting sessions
BUILDING THE DADOLITH D2
Thursday, Mar 27, 2025 at 8:12pm
Deadlift (Barbell)
Set 1: 120 kg x 5
Set 2: 135 kg x 5
Set 3: 155 kg x 5
Set 4: 155 kg x 5
Set 5: 155 kg x 5
Bench Press (Barbell)
Set 1: 70 kg x 5
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 90 kg x 5
Set 5: 90 kg x 5
Set 6: 90 kg x 5
Set 7: 90 kg x 5
Dumbbell Row
Set 1: 30 kg x 20
Set 2: 30 kg x 20
Set 3: 30 kg x 20
Set 4: 30 kg x 20
Set 5: 30 kg x 15
Bicep Curl (Dumbbell)
Set 1: 12.5 kg x 20
Set 2: 12.5 kg x 20
Set 3: 12.5 kg x 15
Set 4: 12.5 kg x 15
Set 5: 12.5 kg x 10
Set 6: 12.5 kg x 10
Set 7: 12.5 kg x 10
@hevyapp
7 Likes
Finally starting to build a little home gym
Got a treadmill for the wife (mostly) but now I can’t make excuses about the inconvenience of driving to the gym to run on a treadmill
Put 7km through it today. Most distance I’ve done in a while. 4:48 pace, nothing too difficult
5 Likes
BUILDING THE DADOLITH D3
Saturday, Mar 29, 2025 at 10:39am
Squat (Barbell)
Set 1: 105 kg x 5
Set 2: 120 kg x 5
Set 3: 140 kg x 5
Set 4: 100 kg x 20
Overhead Press (Barbell)
Set 1: 40 kg x 5
Set 2: 40 kg x 5
Set 3: 40 kg x 5
Set 4: 40 kg x 5
Set 5: 40 kg x 5
Set 6: 40 kg x 5
Set 7: 40 kg x 5
Set 8: 40 kg x 5
Set 9: 40 kg x 5
Set 10: 40 kg x 5
Pull Up (Weighted)
Set 1: 24 kg x 5
Set 2: 24 kg x 5
Set 3: 24 kg x 5
Set 4: 24 kg x 5
Set 5: 24 kg x 5
Band Pullaparts
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps
Set 5: 20 reps
Set 6: 20 reps
Shrug (Dumbbell)
Set 1: 30 kg x 25
Set 2: 30 kg x 25
Set 3: 30 kg x 25
Set 4: 30 kg x 25
@hevyapp
7 Likes
The term “Dadolith” makes me want to re run this program. But do it properly this time round! (I.e. as written)
100x20 looks horrible
1 Like
Honestly it was pretty light on the legs, it was my lower back that got a hell of a pump. Still easing back into that lower body volume
3 Likes
4x1km efforts w 2 min walking recovery
Pace 4:17
6 Likes
Week 3
BUILDING THE DADOLITH D1
Monday, Mar 31, 2025 at 4:47pm
Squat (Barbell)
Set 1: 120 kg x 5
Set 2: 140 kg x 5
Set 3: 155 kg x 5
Set 4: 155 kg x 5
Set 5: 155 kg x 5
Set 6: 155 kg x 5
Set 7: 155 kg x 5
Overhead Press (Barbell)
Set 1: 45 kg x 5
Set 2: 55 kg x 5
Set 3: 60 kg x 5
Set 4: 45 kg x 17
Pull Up
Set 1: 12 reps
Set 2: 15 reps
Set 3: 13 reps
Set 4: 13 reps
Set 5: 12 reps
Set 6: 15 reps
Set 7: 10 reps
Set 8: 10 reps
Face Pull
Set 1: 21.25 kg x 25
Set 2: 21.25 kg x 25
Set 3: 21.25 kg x 25
Set 4: 21.25 kg x 25
Elevated Pushup
Set 1: 15 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 12 reps
Finish the rest at home
9 Likes
smashing out more weight/volume than me already, damn your legs are strong.
3 Likes
Yeah it moved pretty well! Hopefully I can get back to 5x5 w 180 again
2 Likes
Or tbh I’d love to push to get 140x20. That’s full Dadolith mode
3 Likes
closest I got to that last time I ran SS was 130 x 17 I think. 140 x 20 should be doable for you based on your strength levels compared to mine.
1 Like
Yeah every time I’ve attempted it, it’s just been having the fucking bar on my back for so long vs the legs running out of gas.
Need to not be a little bitch when the time comes
1 Like
I totally feel you, the lower back pain was limiting for me also.
1 Like
2.4km run in to work
2.4km run out from work.
Okay efforts each way. Tough to go full send with a backpack but terrain is nice and undulating so it’ll have a positive impact on my flat ground uninhibited time
7 Likes