Holy cow, congrats man! Being a dad is the best thing ever.
1 Like
Massive congrats to you and your partner on the new arrival. Awesome news.
CONGRATULATIONS!!! Love that little peanut with everything you’ve got and enjoy every second of being a dad!
Congratulations!
4/8/25
PM Workout
SUPER SETS
Axle press:
50x10
80x5
110x5x2
NG chins:
BWx10
+15x5
+35x5x2
SUPER SETS
Single arm DB press:
25x10
30x10
35x8
Single arm lat pulldown:
45x10
55x10
65x9
Concentration curls:
25x10
30x7
20x9
Pushups:
x50
Lateral raise:
10x50
@T3hPwnisher @simo74 @QuadQueen @freidrich Thanks guys! It’s been pretty awesome already.
3 Likes
4/9/25
Cardio
~20 minutes jog on loose gravel
2 Likes
4/10/25
PM Workout
SSB squats:
45x10
135x5
165x3
190x3
215x3
165x10
SSB reverse lunge:
95x12
Belt squat:
100x13, reps of 75, 50, 25, 0
Shin raises:
x25
SSB calf raises:
95x9
Upper back band good morning:
x50
4/11/25
PM Workout
SUPER SETS
Dips:
BWx10
+15x5
+35x5x3
Overhand chins:
BWx10
+15x5
+35x5x2
SUPER SETS
Single arm DB bench:
50x10
55x8
60x6
Chest supported KB row:
32kg x3x8, 8, 9
Rope tricep pushdown:
45x11+4+3
Band chest press:
x50
Band tricep pushdown:
x50
1 Like
4/14/25
PM Workout
Trap bar pulls:
150x5
245x3
285x3
330x3
370x3
285x3x5
Kroc rows:
70x26
Single arm DB shrug:
70x14
Band hamstring curls:
x25
GIANT SETS
Incline standing ab wheel
3x5, 5, 4
Reverse crunch:
3x10
45* back raise:
3x10
Plank
3x20s
4/15/25
PM Workout
SUPER SETS
Axle press:
50x10
80x5
110x1x3
110x4x2
NG chins:
BWx10
+15x5
+35x1x3
+35x4x2
SUPER SETS
Single arm DB press:
25x10
30x10
35x13
Single arm lat pulldown:
45x10
55x10
65x13
Concentration curls:
25x10
30x7
20x12
Pushups:
x50
Lateral raise:
10x50
1 Like
4/16/25
Cardio
~2 mile trail jog
4/17/25
Cardio
20m incline treadmill walk w/vest
4/18/25
PM Workout
SSB squats:
45x10
135x3
175x3
200x3
225x3
175x10
SSB reverse lunges:
95x14
Belt squats:
100x15, reps of 75, 50, 25, 0
Shin raises:
x25
SSB calf raises:
95x10
Upper back band good morning:
x50
2 Likes
4/21/25
PM Workout
SUPER SETS
Dips:
BWx10
+15x5
+35x1x4
+35x4x3
Overhand chins:
BWx10
+15x5
+35x1x3
+35x4x2
SUPER SETS
Single arm DB bench:
50x10
55x8
60x7
Chest supported KB row:
32kg x3x8, 8, 9
Rope pushdowns:
45x14+6+3
Band chest press
x50
Band pushdown:
x50
Did some cardio workouts in the preceding days before this, nothing exciting.
2 Likes
Congratulations on becoming a father!
1 Like
General Update
Did a bunch of 5/3/1-esque workouts and cardio over the past couple weeks I haven’t logged. Going back to work and having a new born has been a trip. I totally see how people just stop working out. Not going to be one of those guys though. I am switching to a 2/2/2 deal to try and make things easier. 2 strength days, 2 assistance days, 2 cardio days. No real programming beyond that for now.
@Koestrizer thanks man! I never thought it’d be me on the receiving end of that, but here we are!
2 Likes
5/6/2025
Strength Day
Axle press:
50x10
80x5
90x5
100x5
110x5
100x2x5
NG chins: (middle grips)
BWx10
+10x5
+15x5
+20x5
+25x5
+10x2x5
Trap bar lifts:
150x5
240x5
330x5
380x5
310x2x5
Incline standing ab wheel:
x5, 6
Supersets for the upper body lifts, but with a decent break between to allow for full exertion. Full ROM on the chins.
Managed to blow out the blood vessels in my forearms again during the dead lifts. Has happened a few times lately.
1 Like
5/7/25
Assistance Day
GIANT SETS
DB bench:
50x5
60x5
70x7
60x8
50x11
Chest supported KB row:
32kgx5x5x3s hold
Reverse crunch:
5x10
Alternating hammer curls:
25x50 rest/pause
Band pushdowns:
Black x100 rest/pause
Lateral raise:
10x50 rest/pause
45* back raise:
x50 rest/pause
3 Likes
Catching Up
Strength Day
Axle press:
50x10
80x3
100x3
110x3
115x3
105x3x3
NG chins:
BWx10
+15x3
+20x3
+25x3
+30x3
+15x3x3
Trap bar pulls:
150x5
240x3
330x3
400x3
330x3x3
Incline standing ab wheel:
x5
x7
Assistance Day
Dips:
BWx10
+10x5
+20x5
+30x7
BWx17
Chest supported DB rows:
70x5x5x3s hold
Dip bar leg raise:
5x8
DB curls:
20x50 rest/pause
Rope pushdowns:
35x50 rest/pause
Lateral raise:
10x50 rest/pause
45* back raise:
x50 rest/pause
Lower Body Day
SSB reverse lunges:
45x10
85x4
105x4
125x4
135x4
SSB squats:
135x3
155x3
185x3
205x3
235x3
185x10
Belt squats:
100x10, reps of 75, 50, 25, 0
Shin raise:
x25
SSB calf raise:
75x25 rest/pause
Band hamstring curl:
x25
Upper Body Day
DB press:
30x10
40x3
45x3
50x3
55x3
45x3x3
Overhand chins:
BWx10
+10x3
+15x3
+20x3
+25x3
+15x3x3
Standing plate halos:
5x10
Pushups:
3x20
DB shrugs:
70x13
70x9
70x8
Band chest press:
x50 rest/pause
Band lat pulldown:
x50 rest/pause
Alright, been bad at logging lately. These were my gym days this week, got a little sick last week and just scrapped the upper and lower days.
Getting cardio in on off days too. Jogs outside when weather allows otherwise it’s treadmill or bike work.
I need to start doing bouts of conditioning again. I haven’t been for about a year and my recovery between sets is rough as a result. On the other hand, my joints are feeling a lot better as a result. Need to figure out some low impact conditioning methods. All my old go to workouts wind up taking more than they give I think.
1 Like
5/20/25
Strength Day
Axle press:
50x10
80x2
100x2
115x2
120x2
110x5x2
NG chins: (mid)
BWx10
+20x2
+25x2
+30x2
+35x2
+25x5x2
Trap bar pulls:
150x5
240x2
330x2
420x2
350x5x2
Incline standing ab wheel:
x5
x8
2 Likes
Rope skipping is low footprint and low impact. Low cost too.
2 Likes
If you search Facebook Market or other such sales pages you can pick up an Airdyne fairly cheap. Low impact and effective. Though @T3hPwnisher is correct, it is hard to beat a jump rope. I believe Kenneth Cooper found 10 minutes of skipping rope was equivalent to 30 minutes of jogging. I have found that the Life Line USA beaded ropes are very good, as well as a good leather rope.
1 Like
I will say, as a home gym owner, with him being a new dad, and Airdyne may not be the best call. I had to get rid of mine because it sounded like I was mowing the lawn inside my house. Not great for a napping baby.
2 Likes