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tenaciousglee - Dad of Steel


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Part 3 of the Superdad series:

DAD OF STEEL

 

A Superdad is Big and Strong

Goal 1 - 1xBW Sandbag Floor Press for 3 reps

 

A Superdad Looks Good in his Super-Suit

Goal 2 - 34" waist

 

A Superdad has a Firm Grasp

Goal 3 - Do at least one grip-strengthening exercise with each workout (16 total)

 

A Superdad lends a Helping Hand

Goal 4 - Do at least two things that help my wife around the house each day (14 per week)

 

I will try to come back and add more description to these goals as Week 1 progresses, but I wanted to get something started.

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"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 1, Day 1 recap

Big & Strong - 3x152.5# last week (current weight = 160.6#)

Looks Good - 35" starting measurement

Firm Grasp - 0/16

Helping Hand - 2/14

 

Week 1, Day 2 workout:

Sandbag Floor Press:

5x92.5#

3x125#

1x140#

0x155#

0x155#

3x153#

5x140#

8x125#

 

Lateral Raise: 2x8x30#

Front Raise: 2x8x30#

Plate Squeeze: 10# + 5# plates x 60 seconds each arm

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"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 1, Day 2 recap

Big & Strong - 3x153#

Looks Good - 35" 

Firm Grasp - 1/16

Helping Hand - 4/14

 

Week 1, Day 3 workout:

Band Press - 2x10x30#

Feet Elevated Pike Pushups - 10

Headstand Pushups - 1x2 negative, 1x2 partial ROM

Inverted Rows - 2x10

Band Woodchop - 2x12x30#

Farmer's Walk - 54 steps with 2-35# dumbbells

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"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 1, Day 3 recap

Big & Strong - no change

Looks Good - no change

Firm Grasp - 2/16

Helping Hand - 6/14

 

Week 1, Day 4 workout

Mini challenge workout

5x pushups

10x lunges

15sec plank

20x squats

 

I did 5 circuits last night and one more (so far) today.  I've been skipping leg day recently and I'm feeling these lunges and squats!

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"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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18 hours ago, Suzaqu said:

What kind of grip strength exercises are you planning? It's something I should probably work on at some point.

 

My first one was the plate squeeze and my second was the farmer's walk.  I got them from this article.

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"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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3 minutes ago, tenaciousglee said:

I did 5 circuits last night and one more (so far) today.  I've been skipping leg day recently and I'm feeling these lunges and squats!

 

Just a heads up, if you're doing it for the mini, it's been reduced to 2 circuits. If not, carry on (badum tss!). 

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3 minutes ago, Manarelle said:

 

Just a heads up, if you're doing it for the mini, it's been reduced to 2 circuits. If not, carry on (badum tss!). 

 

Thanks for the heads up! Actually it's been reduced to 4 circuits.  I just saw that when I went back to the original post to find the link for the google sheet.

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"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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32 minutes ago, tenaciousglee said:

 

Thanks for the heads up! Actually it's been reduced to 4 circuits.  I just saw that when I went back to the original post to find the link for the google sheet.

 

Yeah, sorry, brain misfired. I've done 2, so I have 2 lefts, so apparently 2 is the number of the day. :P Grats on being done, then!

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Week 1, Day 4 recap:

Big & Strong - no change

Looks Good - no change

Firm Grasp - 2/16

Helping Hand - 8/14

 

Week 1, Day 5 workout:

Chin-ups - 5,5

Pull-ups - 8,8,4

Plate Orbit - 6x10#, 6x15#

Suitcase Carry - 52 steps x 30#, 54 steps x 30#

 

Basically everything in today's workout was also a grip workout!

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"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 1, Day 5 recap:

Big & Strong - no change

Looks Good - no change

Firm Grasp - 3/16

Helping Hand - 10/14

 

Week 1, Day 6 workout:

20 minute AMRAP of:

15 swings with 40# KB

5 front squat to overhead press with 50# sandbag

-managed 6 circuits

-added 30 seconds of deadhang for my grip workout

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"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 1 recap:

Big & Strong - 3x153# sandbag floor press (about 96% of BW)

Looks Good - 35" waist

Firm Grasp - 4/4 grip workouts (4/16 total)

Helping Hand - 14/14 tasks

 

Week 2, Day 2 workout:

Sandbag Floor Press

5x95#

3x125#

1x140#

3x155# (PR - 97% BW)

6x140#

8x125#

Sandbag Bicep Curl

5x40#

3x52.5#

1x60#

6x50#

8x40#

Dead Hang (for mini challenge)

2x30 sec

 

So, week 1 went pretty well, though I let my diet get away from me a little over the weekend.  Need to stay in a consistent deficit if I want to trim my waist.  I'm also going to get in a mile walk at lunch every day.

 

 

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"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Crushed week 1, and started week 2 with a PR? Awesome!

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Week 2 recap so far

Day 1

Helping Hand - 2/14

 

Day 2

Big & Strong - 3x153# floor press (0.97xBW)

Firm Grasp - 1/4 grip workouts (5/16 total)

Helping Hand - 4/14

 

Week 2, Day 3 workout:

-Sandbag OHP

5x60#

3x80#

1x90#

5x100#

6x90#

4x80#

-Tricep Extension

10x35#

8x40#

-Single Arm KB Swing

2x8x25# (each arm)

-Single Arm Car Seat Swing*

1x10x10# (each arm)

-Dead hang for mini challenge

2x30s (180/300 seconds total)

 

*That's right, I put a 10 pound sandbag in a car seat and practiced swinging it.  Dad-ercise!

 

 

 

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

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"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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21 hours ago, Mikroftt said:

Love the set of goals.  If you need more ideas for grip strength, let me know.

 

 

Thanks! I may hit you up.

 

10 hours ago, Suzaqu said:

I love your car seat swing! Is it easier or harder than the KB version?

 

I'd say harder than KB, because I was doing the car seat swing on one side of my body as opposed to between my legs with the KB.  I did a little googling to see if anyone else was doing car seat exercises and found a few.  They were doing the swings with two hands between the legs, but the extra wide stance was just a little awkward for me.

 

This guy had a pretty interesting routine.

 

 

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

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"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 2, Day 4 wrap-up

Big & Strong - no change

Looks Good - no change

Firm Grasp - 2/4 grip exercises (6/16 total)

Helping Hand - 8/14

 

Week 2, Day 5 workout

Chin-ups - 2x5

Pull-ups - 3x47.5#, 4x35#, 5x25#

Assisted One-Arm Push-ups - 5,5

Incline One-Arm Push-ups - 4,4 with hand on bench; 5,5 with hand on desk

Dead Hang - 4x30 seconds (300 total)

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"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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*That's right, I put a 10 pound sandbag in a car seat and practiced swinging it.  Dad-ercise!

Before I bought actual kettlebells, I spent a month trying swings with damn near everything!

But, yeah, the struggle was finding things that were more than 30lb but not super awkwardly bulky to swing between the legs.

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Week 2, Day 5 recap

Big & Strong - no change

Look Good - no change

Firm Grasp - 3/4 grip exercises

Helping Hand - 10/14

 

Week 2, Day 6 workout

Pike Push-ups - 10

Overhead Band Press - 2x12x30#

Headstand Push-ups - 3 sets of 2, none full ROM

Inverted Row - 10,9,8

Weighted Lunge - 8x40# each leg

Farmer's Walk - 72 steps with 2-35# dumbbells (grip)

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"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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On 7/30/2016 at 6:57 PM, Suzaqu said:

Oh man, I can see how that would be a lot harder/more awkward. Going to try some of those exercises from the video? I love how the kid looks slightly confused throughout the process :)

 

I don't think I'll be doing any of the exercises from the video.  It's interesting, because they are modifications to standard exercises using a car seat, but what I want to do is try some exercises that will help me build strength/endurance for baby-centered dad skills.  For example, with my first 2 kids, I spent a lot of time swinging them while in the car seat to soothe them.  So, I'm doing car seat swings now to prepare my muscles for an activity I know I'll be doing when #3 gets here.  I'm also thinking about a sandbag carry where I'm basically just cradling the sandbag and walking back and forth a bunch.  Probably need to throw in a sway and bounce, too.  I would look insane if I tried this in a public gym!

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"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 2 wrap-up

Big & Strong - 3x153# floor press (0.97xBW)

Looks Good - still at 35", but I went back to my old challenges (12 &13) when I last had success dropping inches from my midsection and I was doing the Engineering the Alpha program.  Unfortunately, that was pretty low-carb, which wasn't always the best for my energy level and mood.  I'm debating trying it for a few weeks to see if I still get results.  It's definitely not a long-term solution.

Firm Grasp - 4/4 (8/8 total)

Helping Hand - 14/14 (28/28 total) - I probably did way more than 14 helpful things this week.  Saturday was a big to-do day. My wife had it in her head that she wanted all of the baby room prep done by the end of July so she didn't have to stress in August and the baby could come whenever he was ready.  So, I knocked out a bunch of stuff: hanging pictures & shelves, a little laundry, getting rid of boxes, etc.  My unwritten rule for this quest was that my helpful tasks only counted if I did them without being asked, but I guess there's no reason to negate the points just because it was on my honey-do list.

 

Week 3, Day 2 workout

Sandbag Floor Press

5x95#

3x125#

1x140#

0x157.5#

0x156#

4x142.5#

10x125#

Single Arm Car Seat Swing - 10x15# (each arm)

 

So, I failed on both of my heavy attempts on the floor press.  But, I did technically get a couple of sets of negatives in.  I used a little hip thrust to get the bag in position and then lowered it to my chest, but just couldn't press it back up.  I'm not sure how to best get past 155# in the next 2 weeks to hit my goal of 1x bodyweight.  Of course, if I lost 3-4 pounds, I would be at 155# and kind of back into hitting my goal... :)

 

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Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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Week 3, Day 2 recap

Big & Strong - no change

Looks Good - no change

Firm Grasp - 1/4

Helping Hand - 4/14

 

Week 3, Day 3 workout

Sandbag OHP

5x65#

3x85#

1x95#

1x105#

5x95#

5x85#

Tricep Extension - 2x8x40#

Sandbag Grip Curls - 2x8x45#

 

Level 32 Minifig Jedi Assassin

Current Challenge  | Battle Log | "Epic" Quest

Previous Challenges: 1, 2, 3, 4, 5, 6789101111.51213141516171819, 2021222324, 25, 262728293031323334

"A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr.

"You don't get stronger by skipping workouts." - me, to myself, about 3 times a week

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