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Dodgin’ Dadbods: 10,000 Kettlebell Swing Log!


I’d go with the negatives he mentioned if you can’t do pull up. I agree that the machine changes the motion. The motion will stay the same relatively if you hang a resistance band from the pull up bar and put your feet in it. The elasticity allows for natural movement on the way up and down.


@jackolee is right, the band around your feet lets you stay in a better position, it’s the best assisted pull up variation.

Inverted rows are a horizontal pull. They’re a good exercise, but as the angle of an inverted row gets MORE vertical, it gets EASIER. That’s counterintuitive when the goal is to do a pull up.


Hamstring day

Got this workout from an australian BBing website, it was killer.

BB SLDL 185x8, 225x6, 275x4
DB SLDL 60s 3x10

Lying Ham Curl
110 5x5, 50 1x50

Wide Grip Leg Press
180x10, 270x8, 360x6/270x11/180x20 triple drop set

Roman Chair back Extension 3xfailure 25, 22, 14

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I don’t know, the assist machines helped me a lot when I was recovering from a broken wrist a few years ago, I could do 1-arm assisted chins, and then once the wrist was useable I progressed back to normal chins. I don’t think it impacts the movement that much. Same when I was rehabbing from my pec tear in 2013.

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Fair enough - when rehabbing certain injuries, being able to pull your body up unilaterally is better than doing one arm pulldowns. I was more talking about building up from a general weakness and inability to do pull-ups, not from someone who’s strong enough to do pull-ups but can’t use one of their arms.


Instead of a PWO shake after leg day, took the kids and wife to Burgerworks.

Double grass-fed bison patty with pepper jack cheese, jalapeños, and crispy spicy tortilla strips on a wheat bun. Hell of a PWO meal.


Came home, went out to Whole Foods to have a beer with a friend (yes, the whole foods near me sells craft beers super cheap on tap at a little bar in the store, its sweet), and got organic hot dogs, jalapeno chicken sausages, and a couple pounds of skirt steak, and grilled and ate them all with the family along with some grilled asparagus, corn, and peppers. Just need a protein shake before bed to take me over the 300g protein mark for the day, which I’m trying to hit as often as possible.


My next chest day:

Incline BB 10x10
Incline Fly 10x10

Flat Smith 10x10
Flat Fly 10x10

Decline Hammer Strength 10x10
Crossovers 10x10

On all exercises, start with moderate weight, increase through set 4 and perform sets 4-10 with straight weights.


So, had to modify the chest day due to machine unavailability and time constraints.

Flat bench 135, 145, 155, 165, 165, 165, 155, 145, 145, 135x10
DB flat fly 25s 4x10, 20s 3x10, 15s 3x10

Cable incline chest press 10x10
Pec Deck 10x10

Crossovers 10x10
Pushups 10x10


How much do you weigh? I’m so glad to not be eating 300 grams of protein right now. 225 feels like a breeze in comparison. It’s still like 1.35 grams per lb for me so plenty.


225 lbs. I’ve gotten great results from 1g/lb protein intake for years, but the more I see people on preps with 1.5-2g/lb intakes, the more it’s making me a believer in high protein diets. I pretty much just use carbs to control my weight.


Yeah the high protein intake definitely helps. Just makes your metabolism work and work and work. I just get so damn stinky. Keep it up brother!

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What does this mean, because it can’t mean 10 sets of 10 reps? That would be ridiculous…

That’s a lot of sets!

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It means ten sets of ten reps, two exercise supersets, and 3 sets of the supersets, for 600 reps total. So yes, it was insane. Just gotta check your ego and imagine your chest is a spring, stretching and compressing over and over.


Just playing, that’s an insane amount of volume!

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I couldn’t tell, haha, it actually seems like a workout right up your alley!


Maybe for a short sharp shock to the system as specialisation for a body part but I have tried higher volume stuff every session lots of times and it just doesn’t work for me.

For me at the minute it’s 1 or 2 bigger exercises for 3 or 4 straight sets followed by 4 runs of a tri set for a body part for 8 to 12 reps per exercise is the sweet spot. Heavy straight sets followed by pump work.

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Oh, definitely. This is more of a plateau-busting kind of thing, or just something I do when I’m bored. It’s not sustainable long term.

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100% this, nothing better than just doing something you enjoy for a while to recharge the batteries. I don’t know how people consistently do the same rigid workout over and over. I’m a programme hopper for life.

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Leg extension

Hack Squat
1 plate x10
1 plate +25 x10
2 plates x10
2 plates +25 x10
2 plates x10
1 plate x10 5 second eccentrics

Close stance leg Press
270x15 drop to 180x22 drop to 90x18

Leg Extension
150 4x12, pause at peak contraction every rep