T Nation

Avoiding a Dad Bod


#1

Starting a log to keep track of progress and stay consistent. I became a father this summer and am very busy with finishing graduate school. So, saving time and money are a priority, and I will be training at home with body weight and my three kettle bells (35lbs, 45lbs, and 28kg). Probably will be doing lots of quick complexes trying to the most bang for my buck. In the past I have done lots of weight training (“powerbuilding”, 5/3/1, etc.) and sports (basketball, soccer, etc.). I’ll be starting slow. I had a bad case of back spasms a couple of months ago and have not trained since then. My main goals are the maintain some level of fitness and strength whiling being healthy and pain free. I have done a few complexes so far. My back in already feeling better and I have more energy.


#2

Sunday 10/15/2017 - The “Coyote”

5 rounds of

15 Swings
5 Goblet Squats
3 Push-ups

Notes: Used 45lbs kettlebell. This is a Dan John workout. He suggests working up to 20 rounds, then adding push-ups, then adding bigger kettlebell. 5 rounds wasn’t too hard, but definitely got the heart rate going. This will be probably be a staple for me as I progress towards 20 rounds.


#3

Tuesday 10/17/2017 - The “Coyote”

5 rounds of

15 Swings
5 Goblet Squats
3 Push-ups

Notes: Used 45lbs kettlebell.


#4

Wednesday 10/18/2017 - “Clean Cardio”

8 Single KB Cleans (left)
3 Single KB Front Squats (left)

8 Single KB Cleans (right)
3 Single KB Front Squats (right)

5 Single KB Cleans (left)
2 Single KB Front Squats (left)

5 Single KB Cleans (right)
2 Single KB Front Squats (right)

3 Single KB Cleans (left)
1 Single KB Front Squats (left)

3 Single KB Cleans (right)
1 Single KB Front Squats (right)

Notes: Used 45lbs kettlebell.


#5

Friday 10/20/2017 - The “Coyote”

5 rounds of

15 Swings

5 Goblet Squats

3 Push-ups

Notes: Used 45lbs kettlebell.


#6

What kind of time on the 5 rounds? Just curious.

I have a powerpoint template with a minute countdown timer that I use as an EMOM manager. I don’t think these are EMOM. Maybe every other minute.


#7

Monday 10/23/2017 - The “Coyote”

8 rounds of

15 Swings
5 Goblet Squats
3 Push-ups

Notes: Used 45lbs kettlebell. Complete in 8min 18sec.


#8

I have just been completing the rounds with as little rest as possible. So, it has not been “on the minute”, but it has ended up being close. The 5 rounds were taking me about 5min, but I had not been timing. I just did 8 rounds in 8min 18sec.


#9

Thursday 10/26/2017 - The “Coyote”

8 rounds of

15 Swings
5 Goblet Squats
3 Push-ups

Notes: Used 45lbs kettlebell.


#10

Sunday 10/29/2017 - “Clean Cardio”

8 Single KB Cleans (left)
3 Single KB Front Squats (left)

8 Single KB Cleans (right)
3 Single KB Front Squats (right)

5 Single KB Cleans (left)
2 Single KB Front Squats (left)

5 Single KB Cleans (right)
2 Single KB Front Squats (right)

3 Single KB Cleans (left)
1 Single KB Front Squats (left)

3 Single KB Cleans (right)
1 Single KB Front Squats (right)

Notes: Used 28kg kettlebell. Used 45lbs last time and was a little light, but the 28kg this time was a little heavy.


#11

Tuesday 10/31/2017 - The “Coyote”

10 rounds of

15 Swings
5 Goblet Squats
3 Push-ups

Notes: Used 45lbs kettlebell.


#12

Sunday 11/05/2017 - The “Coyote”

10 rounds of

15 Swings
5 Goblet Squats
3 Push-ups

Notes: Used 45lbs kettlebell.


#13

Monday 11/06/2017

10 Press + Overhead Squat each side
10 Clean + Press
50 Swings

Notes: 35lbs for Press + Overhead Squat, 45lbs for Clean + Press, 28kg for Swings.


#14

Thursday 11/09/2017

100 Swings
50 Push-ups
25 Goblet Squats

Notes: Used 28kg kettlebell.


#15

Sunday 11/26/2017

100 Swings
50 Push-ups
50 Squats
50 Sit-ups

Notes: Used 45lbs kettlebell. My wife had been sick and I was trying to avoid being sick. So, I had sometime off just trying to rest and stay healthy. Good to be back to training.


#16

Thursday 11/30/2017 - The “Coyote”

10 rounds of

15 Swings
5 Goblet Squats
3 Push-ups

Notes: Used 45lbs kettlebell.


#17

Sunday 12/03/2017

20 Swings
20 Push-ups
20 Swings
15 Push-ups
20 Swings
10 Push-ups
20 Swings
5 Push-ups
20 Swings

Notes: 28kg KB


#18

Tuesday 12/05/2017 - The “Coyote”

10 rounds of

15 Swings
5 Goblet Squats
3 Push-ups

Followed by 50 V-ups.

Notes: 45lbs KB


#19

Saturday 12/09/2017

50 Swings
50 Push-ups

Notes: Used 28kg KB, just something quick before shower.


#20

Monday 12/11/2017

Goblet Squats: 35lbs x 10 x 10
Press: 35lbs x 10 x 5 each arm